We will delve into the topic of intermittent fasting, which has been widely discussed recently. Intermittent fasting is a dietary approach that involves eating meals at specific intervals and regularly fasting at predetermined times.

It can take various forms based on meal timing and fasting duration:

- Time-restricted eating (16/8 or 14/10)
- Eat Stop Eat (fasting for 24 hours, twice a week)
- Alternate-day fasting
- 24-hour fasting (eat-stop-eat)

Among these, the most commonly practiced is the 16/8 or 14/10 plan. This involves eating within an 8 or 10-hour window and fasting for the rest of the time. During the fasting period, water consumption, herbal tea, or plain soda are allowed. The key to the eating plan is not just fasting but also ensuring that the foods consumed after fasting are healthy. During the eating window, it's essential to follow a program consisting of protein-rich foods, healthy fats, fresh seasonal fruits and vegetables, and whole grains.

Long-term fasting promotes detoxification in the body by aiding in the elimination of toxins and supporting cell renewal. It allows various body systems, especially the digestive system, to rest. Intermittent fasting also regulates the body's sugar and fat metabolism, supports weight loss, balances blood pressure and cholesterol levels, and has positive effects on insulin resistance, as shown by recent studies. Nutrition science is continuously evolving, and instead of frequent eating, a properly designed intermittent fasting program is increasingly recognized for its beneficial effects on health.

But can everyone practice intermittent fasting? It is not recommended for individuals under 18, pregnant or breastfeeding women, and those with eating disorders. Additionally, individuals with chronic diseases, type 2 diabetes, or high uric acid levels should consult a nutritionist before adopting this dietary approach. It's always best to approach nutrition based on individual needs rather than disease categories. Therefore, regardless of the eating pattern you choose, always consult a professional for a personalized nutrition plan tailored to your lifestyle and health status. Your health is precious, so don't put it at risk.

Stay Healthy!