Intermittent fasting, IF diet, 16:8, 5:2... If you have any interest in nutrition, these words have definitely come across recently. Although it is perceived as a "new generation nutrition", it is actually a method of "returning to the old" in nutrition, which seems to be a savior for people who want to lose weight but drown in between plenty of snacks and classic three main meals. Intermittent fasting is not a diet; should be considered more as a nutritional model. 

An approach that deals with your fasting time, feeding times, nutritional balances in meals, and glycogen reserves. As such, it became the focus of attention not only for those who have weight problems, but also for those who want to stay fit and fit, those who want to extend their life span, and those who aim to stay healthy.

Several different methods have been developed in the intermittent fasting model. Although there are different application methods, the general principle is to rest the body by being hungry for a long time and then to consume a healthy and balanced meal in terms of content and calories. As with every nutrition model, the best method is the one that best suits the person´s lifestyle.

The most commonly used IF methods are:

* 16:8 Method:

14 of women´s day; It is a method in which men spend 16 hours starving apart from consuming water and sugar-free/non-acidic beverages, while squeezing nutrition into the remaining 8-10 hours. It is important not to lower the immunity with balanced and healthy meals during the hours that are allowed for nutrition. It is an important detail that the meal contents are based on protein and vegetables. This IF method of not eating after dinner and skipping breakfast may be the most viable.

* 5:2 Method:

The essence of this method, which you can apply only in certain periods instead of applying it constantly, is as follows: It supports a limited calorie intake 2 days a week, and nutrition as needed on the other 5 days. It is a very effective method for those who have difficulty in implementing nutrition programs with the presence of social life.

* Alternative IF Method:

This method, which is also applied as a eat-and-stop method, includes a 24-hour restriction once or twice a week. It is applied 24 hours, with restrictions from one lunch to the next lunch. If the goal is to lose weight, the meals eaten should still be in balance. This method can also be applied from breakfast to breakfast or from dinner to dinner.

Although it is a diet that is used for the purpose of losing weight, when we look at the researches, other positive effects on our health as well as weight loss are not to be underestimated. Benefits of intermittent eating

* Hormone changes (insulin, growth hormone)

* To gene expression

* Depends on the function of the cells

Thanks to the decrease in insulin levels during the periods of restriction, fat burning in the body, appetite metabolism and insulin resistance can be kept under control. In this way, diabetes and appetite disorders can be prevented. It can be effective especially against fat in the abdomen. The increase in growth hormone levels during hunger can provide weight loss without muscle breakdown. 

Several studies have shown that with intermittent fasting, the body can become much more resistant to oxidative stress. In this way, it is argued that it can fight against inflammation and be effective against aging. In addition, the fact that the body initiates the cellular waste removal process called autophagy during fasting shows that it can be protective against many diseases.

The IF nutrition model should be carried out in the presence of a nutritionist, and long fasting periods and/or very low-calorie days should be followed closely in order not to pose a health risk. Intermittent fasting should not be perceived as a method that everyone should apply. It is not a suitable feeding method for diabetics, severe hypoglycemics, those with organ failure, pregnant and breastfeeding. 

Especially those over the age of 50 should undergo a medical examination and get the approval of their doctor before applying this program. As for those with insulin resistance, this dietary pattern seems to be a new approach for them over the concept of "eat less often". It should not be forgotten that the most appropriate nutrition model according to the lifestyle, work pace, exercise pattern, social life and clinical picture is the best nutrition program for the person.