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Dietitian İrem İlbakan Çiftçi’s Opinions on Intermittent Fasting

January 27, 2021
"During the quarantine, we spend more time at home and the first place we visit when we get bored is the kitchen. If you say, ‘I find myself snacking every time I go to the kitchen,’ the intermittent fasting method may help you gain awareness."
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‘m sure you’ve heard intermittent fasting a lot lately. For those who have never encountered this term, let me explain a little. The most common practice is the method in which calorie-free fluid consumption is allowed whereas food consumption is limited to certain hours during the day – unlike our religious fast. We aim to benefit from the positive effects of hunger on health by creating longer hunger intervals during the day. Unfortunately, there is a misperception in our society saying, “If you don’t eat enough, you will get sick”. But on the contrary, we get sick because we eat too much and too often.

There is credible scientific evidence for intermittent fasting’s benefits. We’ll mention a few of them:

  • The first question that comes to mind is whether it influences weight loss or not. Studies show that intermittent fasting is an effective method in this regard.
  • It has also proven that it is effective on various chronic diseases. Especially if there is an underlying inflammation in chronic diseases, it can help reduce or control the conditions related to the disease by suppressing it.
  • It has positive effects on our mental health by increasing the release of the BDNF factor that protects our neurons in our brain. We can say that it protects us from the effects of aging.

During the quarantine, we spend more time at home and the first place we visit when we get bored is the kitchen. As we eat frequently, we find ourselves trapped in a vicious circle of feeling hungry and eat more often, even if we consume less food.

If you say, “I find myself snacking every time I go to the kitchen,” the intermittent fasting method may help you gain awareness. Every time we eat or drink, even if it is a slice of apple, our bodies must secrete insulin hormone to balance this. If insulin is secreted frequently, the signal saying, “You have energy now, you don’t need to eat,” does not occur. Because the leptin hormone that creates the satiety signal is released when insulin is not present. With intermittent fasting, you can gain awareness of your daily food consumption and strengthen your satiety signals by reducing the number of meals. You do not have to use this method every day of the week. You can make a nice difference in both your health and nutrition by adapting this method into your life, even if it is only a few days.

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