What is the most preferred intermittent fasting diet 16:8 method? How to do it? Why is the 10:14 method often recommended to women?
Intermittent Fasting Diet, which has gained popularity recently, stands out as an approach that aims to control weight by changing the diet.
According to nutrition and diet experts, the intermittent fasting diet is easier to implement than other diets. Considering body functions and stress situations, the 10:14 method is mostly recommended for women.
In the Intermittent Fasting Diet, unlike routine nutrition programs, it is not the calories and type of food eaten, but the time interval in which it is eaten, that is important.
The most preferred intermittent fasting diet is the 16:8 method
There are many popular methods in this nutrition approach, which can be done in many different ways. The most preferred is the 16:8 method. It is a method in which the person fasts for 16 hours and eats food for 8 hours. Considering body functions and stress situations, the 10:14 method is mostly recommended for women.
Intermittent fasting diet types:
There are various intermittent fasting programs you can follow. Here are some of the most popular:
- 14:10 Intermittent Fasting method: It involves fasting for 14 hours and eating within a 10-hour window. This method is effective in losing weight by creating a calorie deficit and promoting ketosis. It’s a great entry-level fasting method for beginners[1, 2].
- Time-Restricted Fasting: This method involves fasting for 16 or 14 hours a day and having an eating window of 8 or 10 hours respectively[3].
- Overnight Fasting: This method involves fasting for 12 to 16 hours overnight and breaking the fast with breakfast.
- Alternate Day Fasting: This method involves fasting every other day and eating normally on non-fasting days[4].
- 5:2 Intermittent Fasting: This method involves eating normally five days a week and limiting calorie intake to 500-600 calories for two non-consecutive days.
- 20:4 Fasting: This method involves eating all your food in a 4-hour window and fasting for the remaining 20 hours.
- Fasting 1-2 Full Days a Week: This method involves not eating for 24 hours once or twice a week.
Easier to apply…
It helps with weight loss, especially since it supports night hunger and ensures less calorie intake. The basis of this diet is to support the body’s detoxification mechanism and slow down the aging process during the fasting period.
There is no statistically significant advantage
In clinical studies conducted with intermittent fasting, it has been reported that this diet has many positive effects in regulating blood sugar and blood pressure, increasing insulin sensitivity, and reducing oxidative stress. However, when compared to other calorie-restricted diets, it has been observed that there is no statistically significant advantage in terms of weight loss[5, 6].
Who can follow the Intermittent Fasting Diet?
Diet of healthy individuals who want to do intermittent fasting; It should be planned individually, in a controlled manner, under the supervision of a nutritionist. Incorrect application of this nutritional model; It can cause vitamin deficiencies, muscle loss, and low energy.
In addition, it should not be forgotten that restrictive eating attitudes at certain times and days may cause eating disorders in individuals, especially adolescents. As a result, although the intermittent fasting diet seems easy to implement, there are many factors that need to be taken into consideration when applying it and it should be applied under the supervision of an expert.
Intermittent fasting is often used to lose weight and prevent or manage some chronic diseases. However, it is important to consult a healthcare professional before starting a new diet plan.
Kaynaklar:
- McStay M, Gabel K, Cienfuegos S, Ezpeleta M, Lin S, Varady KA. Intermittent Fasting and Sleep: A Review of Human Trials. Nutrients. 2021 Oct 1;13(10):3489. doi: 10.3390/nu13103489. PMID: 34684490; PMCID: PMC8539054.
- Peeke PM, Greenway FL, Billes SK, Zhang D, Fujioka K. Effect of time restricted eating on body weight and fasting glucose in participants with obesity: results of a randomized, controlled, virtual clinical trial. Nutr Diabetes. 2021 Jan 15;11(1):6. doi: 10.1038/s41387-021-00149-0. PMID: 33446635; PMCID: PMC7809455.
- Pavlou V, Cienfuegos S, Lin S, Ezpeleta M, Ready K, Corapi S, Wu J, Lopez J, Gabel K, Tussing-Humphreys L, Oddo VM, Alexandria SJ, Sanchez J, Unterman T, Chow LS, Vidmar AP, Varady KA. Effect of Time-Restricted Eating on Weight Loss in Adults With Type 2 Diabetes: A Randomized Clinical Trial. JAMA Netw Open. 2023 Oct 2;6(10):e2339337. doi: 10.1001/jamanetworkopen.2023.39337. PMID: 37889487; PMCID: PMC10611992.
- Alternate-Day Fasting: A Comprehensive Beginner’s Guide, Healthline – Last medically reviewed on August 4, 2020
- Yuan X, Wang J, Yang S, Gao M, Cao L, Li X, Hong D, Tian S, Sun C. Effect of Intermittent Fasting Diet on Glucose and Lipid Metabolism and Insulin Resistance in Patients with Impaired Glucose and Lipid Metabolism: A Systematic Review and Meta-Analysis. Int J Endocrinol. 2022 Mar 24;2022:6999907. doi: 10.1155/2022/6999907. PMID: 35371260; PMCID: PMC8970877.
- Song DK, Kim YW. Beneficial effects of intermittent fasting: a narrative review. J Yeungnam Med Sci. 2023 Jan;40(1):4-11. doi: 10.12701/jyms.2022.00010. Epub 2022 Apr 4. PMID: 35368155; PMCID: PMC9946909.