{"id":2700,"date":"2018-05-08T16:00:24","date_gmt":"2018-05-08T13:00:24","guid":{"rendered":"https:\/\/coskumutlu.com\/?p=2700"},"modified":"2019-10-09T21:54:11","modified_gmt":"2019-10-09T18:54:11","slug":"intermittent-fasting-hakkinda-gercekler","status":"publish","type":"post","link":"https:\/\/www.coskumutlu.com\/blog\/intermittent-fasting-hakkinda-gercekler\/","title":{"rendered":"intermittent fasting Hakk\u0131nda Ger\u00e7ekler"},"content":{"rendered":"<div class=\"row \"><div class=\"wpv-grid grid-1-1  wpv-first-level first unextended\" style=\"padding-top:0px;padding-bottom:0px\" id=\"wpv-column-8702f5640dd9bff8a054d7d0eaaf8984\" ><p>\u0130ntermittent fasting son d\u00f6nemde pop\u00fcler olan beslenme yakla\u015f\u0131mlar\u0131ndan biridir. Bireylerin kat\u0131 diyetlere uyum sa\u011flamas\u0131 g\u00fcnden g\u00fcne pop\u00fclerli\u011fini kaybederken, intermittent fasting diyeti gibi basit kurallar\u0131 olan ve zaman zaman \u00f6zg\u00fcrl\u00fckler sa\u011flayan yakla\u015f\u0131mlar ilgi \u00e7ekici bir hal almaya ba\u015flam\u0131\u015ft\u0131r. Ger\u00e7ekten a\u00e7 kalarak kilo verilirmi? Bu yaz\u0131m\u0131z t\u00fcm intermittent fasting diyeti yapanlar ve intermitteng fasting ile zay\u0131flayanlar ile ilgili g\u00f6r\u00fc\u015fleri de dahil ederek, konuyu ele almaktad\u0131r.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fasting_Nedir\"><\/span><strong>Fasting Nedir? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_83 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u0130\u00e7indekiler<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a34bacbadd78\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a34bacbadd78\"  aria-label=\"A\u00e7\/Kapat\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.coskumutlu.com\/blog\/intermittent-fasting-hakkinda-gercekler\/#Fasting_Nedir\" >Fasting Nedir?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.coskumutlu.com\/blog\/intermittent-fasting-hakkinda-gercekler\/#Intermittent_Ne_Demek\" >\u0130ntermittent Ne Demek?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.coskumutlu.com\/blog\/intermittent-fasting-hakkinda-gercekler\/#Intermittent_Fasting_Nedir\" >\u0130ntermittent Fasting Nedir?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.coskumutlu.com\/blog\/intermittent-fasting-hakkinda-gercekler\/#Intermittent_Fasting_Nasil_Etki_Eder\" >Intermittent Fasting Nas\u0131l Etki Eder?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.coskumutlu.com\/blog\/intermittent-fasting-hakkinda-gercekler\/#Intermittent_Fasting_Faydalari\" >Intermittent Fasting Faydalar\u0131<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.coskumutlu.com\/blog\/intermittent-fasting-hakkinda-gercekler\/#Intermittent_fasting_uygulamasi_kolay_bir_yaklasimdir\" >Intermittent fasting uygulamas\u0131 kolay bir yakla\u015f\u0131md\u0131r.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.coskumutlu.com\/blog\/intermittent-fasting-hakkinda-gercekler\/#Intermittent_fasting_yasam_surenizi_uzatabilir\" >Intermittent fasting ya\u015fam s\u00fcrenizi uzatabilir.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.coskumutlu.com\/blog\/intermittent-fasting-hakkinda-gercekler\/#Intermittent_fasting_kanser_riskini_azaltabilir\" >Intermittent fasting kanser riskini azaltabilir.<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.coskumutlu.com\/blog\/intermittent-fasting-hakkinda-gercekler\/#Farkli_Uygulama_Yontemleri\" >Farkl\u0131 Uygulama Y\u00f6ntemleri<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.coskumutlu.com\/blog\/intermittent-fasting-hakkinda-gercekler\/#Gunluk_Intermittent_Fasting\" >G\u00fcnl\u00fck Intermittent Fasting<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.coskumutlu.com\/blog\/intermittent-fasting-hakkinda-gercekler\/#Haftalik_Intermittent_Fasting\" >Haftal\u0131k Intermittent Fasting<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.coskumutlu.com\/blog\/intermittent-fasting-hakkinda-gercekler\/#Alternatif_Intermittent_Fasting_Gunu\" >Alternatif Intermittent Fasting G\u00fcn\u00fc<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.coskumutlu.com\/blog\/intermittent-fasting-hakkinda-gercekler\/#Intermittent_Fasting_ile_Ilgili_Sikca_Sorulan_Sorular\" >Intermittent Fasting ile \u0130lgili S\u0131k\u00e7a Sorulan Sorular<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.coskumutlu.com\/blog\/intermittent-fasting-hakkinda-gercekler\/#Bu_beslenme_turu_kadinlar_icin_uygun_mudur\" >Bu beslenme t\u00fcr\u00fc kad\u0131nlar i\u00e7in uygun mudur?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.coskumutlu.com\/blog\/intermittent-fasting-hakkinda-gercekler\/#Kahvalti_etmeden_duramam_Bu_durumda_ne_yapmam_gerekir\" >Kahvalt\u0131 etmeden duramam. Bu durumda ne yapmam gerekir?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/www.coskumutlu.com\/blog\/intermittent-fasting-hakkinda-gercekler\/#Bu_kadar_uzun_araliklar_vermem_sagligim_acisindan_tehlikeli_olmaz_mi\" >Bu kadar uzun aral\u0131klar vermem sa\u011fl\u0131\u011f\u0131m a\u00e7\u0131s\u0131ndan tehlikeli olmaz m\u0131?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/www.coskumutlu.com\/blog\/intermittent-fasting-hakkinda-gercekler\/#Eger_24_saat_ac_kalirsam_olurum_Gercekten_ac_kalinarak_kilo_verilirmi\" >E\u011fer 24 saat a\u00e7 kal\u0131rsam \u00f6l\u00fcr\u00fcm! Ger\u00e7ekten a\u00e7 kal\u0131narak kilo verilirmi?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n<p>Fasting \u0130ngilizcede oru\u00e7 veya uzun s\u00fcreli a\u00e7l\u0131k anlam\u0131na gelmektedir. Yani, fast T\u00fcrk\u00e7e anlam\u0131 uzun s\u00fcreli a\u00e7l\u0131k veya oru\u00e7 olarak de\u011ferlendirilebilir. Bu y\u00fczden fasting ne demek veya fast ne demek sorusunun cevab\u0131, oru\u00e7 nedir sorusunun cevab\u0131 ile benzerdir. \u201cBreakfast (Kahvalt\u0131)&#8221; kelimesi, uykudan sonraki uzun s\u00fcre a\u00e7 kalmak neticesinde olu\u015fan orucun bozulmas\u0131 anlam\u0131na gelir. IF, a\u00e7l\u0131k orucu gibi lanse edilse de tam olarak uygulama bu \u015fekilde de\u011fildir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Intermittent_Ne_Demek\"><\/span><strong>\u0130ntermittent Ne Demek?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Tam, kelime anlam\u0131yla intermittent; \u201cAral\u0131kl\u0131\u201d anlam\u0131na gelmektedir. Bu beslenme yakla\u015f\u0131m\u0131n\u0131n belirli periyotlar\u0131n\u0131 a\u00e7 kalmak, belirli periyotlar\u0131n\u0131 ise herhangi bir k\u0131s\u0131tlama yapmadan yemek yeme i\u015flemi olu\u015fturmaktad\u0131r. \u0130ntermittent fasting diyet plan\u0131 dahilinde de\u011ferlendirilen aral\u0131klar bunlard\u0131r.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Intermittent_Fasting_Nedir\"><\/span><strong>\u0130ntermittent Fasting Nedir?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Intermittent fasting (aral\u0131kl\u0131 beslenme veya aral\u0131kl\u0131 oru\u00e7) asl\u0131nda bir diyet de\u011fildir, yemek yemenin farkl\u0131 bir \u015fekilde de\u011ferlendirilmesi ve uygulanmas\u0131d\u0131r. Bu beslenme yakla\u015f\u0131m\u0131nda yediklerinizi de\u011fi\u015ftirmenize genel olarak gerek kalmaz, yemek yedi\u011finiz zamanlar\u0131 de\u011fi\u015ftirmeniz gerekmektedir.<\/p>\n<p>Bireylerin if diyeti (bir ba\u015fka ifadeyle oru\u00e7 diyeti) konusunda ilgili olmalar\u0131n\u0131n en b\u00fcy\u00fck nedeni, yediklerinin k\u0131s\u0131tlanmas\u0131na gerek kalmamas\u0131d\u0131r. Bu beslenme yakla\u015f\u0131m\u0131 ile bir s\u00fcre sonradan fark\u0131nda olmadan kalori k\u0131s\u0131tlamas\u0131na gidilir. \u0130ntermittent fasting uygulunmaya ilk ba\u015fland\u0131\u011f\u0131nda bireylerin \u00f6\u011f\u00fcnlerde y\u00fcksek kaloriler t\u00fcketme e\u011filimleri olabilmektedir. Fakat zaman i\u00e7inde b\u00fcy\u00fck \u00f6\u011f\u00fcnler yerini daha k\u00fc\u00e7\u00fck ve daha d\u00fc\u015f\u00fck kalorili \u00f6\u011f\u00fcnlere b\u0131rakmaktad\u0131r.<\/p>\n<p>Bir\u00e7ok bireyin intermittent fasting yakla\u015f\u0131m\u0131n\u0131 denemesinin sebebi ya\u011f k\u00fctlesinden kay\u0131p sa\u011flayabilmektir. Davran\u0131\u015f de\u011fi\u015fikli\u011fine neden oldu\u011fundan aral\u0131kl\u0131 beslenme ya\u011f k\u00fctlesinin kaybedilmesi ad\u0131na olumlu sonu\u00e7lar ortaya koyabilmektedir. Bunun temel sebebi intermittent fasting kolayca yap\u0131labilecek ve fark yaratabilecek bir yakla\u015f\u0131m olmas\u0131d\u0131r. B\u00f6ylece insanlar s\u0131k\u0131lmadan uygulamaya devam etmektedirler. Ayr\u0131ca intermittent fasting\u2019in \u00e7al\u0131\u015fma mekanizmas\u0131 kas kayb\u0131n\u0131 minimum seviyelerde tutarak incelmeyi sa\u011flayabilmektedir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Intermittent_Fasting_Nasil_Etki_Eder\"><\/span><strong>Intermittent Fasting Nas\u0131l Etki Eder?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>IF, insan v\u00fccudunun ya\u011f yakmas\u0131n\u0131 kolayla\u015ft\u0131rabilmektedir. Peki, v\u00fccutta ya\u011f yak\u0131m\u0131 ne zaman ba\u015flar? Intermittent fastingin nas\u0131l ya\u011f k\u00fctlesi kayb\u0131na neden oldu\u011funu anlamak i\u00e7in, insan v\u00fccudunun a\u00e7 ve tok hallerini iyi anlamak gerekmektedir. Tokluk s\u00fcreci yemek yemeye ba\u015flad\u0131\u011f\u0131n\u0131z ilk andan, sindirim ve emilimin tamamlanaca\u011f\u0131 3 ila 5 saat aral\u0131\u011f\u0131nda devam eden s\u00fcre\u00e7tir. V\u00fccudunuz tokluk s\u00fcrecindeyken, ins\u00fclin hormonu salg\u0131land\u0131\u011f\u0131ndan, ya\u011f yak\u0131m\u0131n\u0131n ger\u00e7ekle\u015fmesi m\u00fcmk\u00fcn de\u011fildir. \u0130ns\u00fclin anabolik bir hormondur ve fazla enerjinin ya\u011f olarak depolanmas\u0131ndan sorumludur.<\/p>\n<p>Sindirim ve emilimden sonra v\u00fccudumuz emilim-sonras\u0131 s\u00fcrecine girmektedir. Emilim sonras\u0131 s\u00fcreci v\u00fccudunuzun herhangi bir \u00f6\u011f\u00fcn\u00fc sindirmedi\u011fi 8 ila 12 saatlik s\u00fcre\u00e7tir. Bu s\u00fcre\u00e7 ayn\u0131 zamanda a\u00e7l\u0131k (oru\u00e7 benzeri) s\u00fcre\u00e7 olarak da de\u011ferlendirilir. Bu saat aral\u0131\u011f\u0131nda v\u00fccudumuzun ya\u011f yakmas\u0131 daha kolayd\u0131r \u00e7\u00fcnk\u00fc ins\u00fclin seviyeleri d\u00fc\u015f\u00fckt\u00fcr.<\/p>\n<p>\u0130nsan v\u00fccudu son \u00f6\u011f\u00fcn\u00fcnden sonraki 12 saatten \u00f6nce a\u00e7l\u0131k (oru\u00e7) s\u00fcrecine ge\u00e7i\u015f sa\u011flayamad\u0131\u011f\u0131ndan, ya\u011f yak\u0131m s\u00fcrecine de girememektedir. Bu durum intermittent fasting uygulumas\u0131na ba\u015flayan bireylerin besin tercihlerini de\u011fi\u015ftirmedikleri halde kilo vermelerinin sebebi olarak kabul edilmektedir. A\u00e7l\u0131k s\u00fcreci v\u00fccudun normal beslenme d\u00fczeninde yapamad\u0131\u011f\u0131 ya\u011f yak\u0131m\u0131n\u0131 tetiklemektedir. Bu sebeple if, a\u00e7 kalarak zay\u0131flama sistemini destekleyen bireyler taraf\u0131ndan, ya\u011f yakma diyeti olarak da an\u0131lmaktad\u0131r.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Intermittent_Fasting_Faydalari\"><\/span><strong>Intermittent Fasting Faydalar\u0131<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Ya\u011f kayb\u0131 bu beslenme yakla\u015f\u0131m\u0131n\u0131n en avantajl\u0131 noktalar\u0131ndan biri olsa da denemek i\u00e7in tek sebep de\u011fildir. \u0130\u015fte intermittent fasting&#8217;in di\u011fer faydalar\u0131:<\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Intermittent_fasting_uygulamasi_kolay_bir_yaklasimdir\"><\/span><strong>Intermittent fasting uygulamas\u0131 kolay bir yakla\u015f\u0131md\u0131r.<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p>S\u00fcrekli ne yiyece\u011finizi d\u00fc\u015f\u00fcnmek zorunda kalmaman\u0131z, genelde diyetlerde g\u00f6r\u00fclen \u201c\u015eimdi ne yiyece\u011fim?\u201d sorusunu ortadan kald\u0131rmaktad\u0131r. B\u00f6ylece g\u00fcn i\u00e7indeki stres seviyeniz de d\u00fc\u015fmektedir. E\u011fer sabahlar\u0131 uyan\u0131r uyanmaz kahvalt\u0131 edemeyen biriyseniz, sorun yok! G\u00fcn\u00fcn ilerleyen saatlerinde ge\u00e7 bir \u00f6\u011f\u00fcnle ba\u015flamak g\u00fcnl\u00fck hayat\u0131n\u0131z\u0131 olduk\u00e7a kolayla\u015ft\u0131rabilmektedir.<\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Intermittent_fasting_yasam_surenizi_uzatabilir\"><\/span><strong>Intermittent fasting ya\u015fam s\u00fcrenizi uzatabilir.<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p>Yap\u0131lan ara\u015ft\u0131rmalar a\u00e7l\u0131k durumunda insan v\u00fccudunun hayatta kalmak i\u00e7in daha fazla emek verdi\u011fini \u00f6ne s\u00fcrmektedir. Intermittent fasting a\u00e7l\u0131k durumunda v\u00fccudun hayatta kalmak i\u00e7in kulland\u0131\u011f\u0131 mekanizmalar\u0131 tetiklemektedir. 1945 y\u0131l\u0131nda farelerle yap\u0131lan bir <a href=\"https:\/\/academic.oup.com\/jn\/article-abstract\/31\/3\/363\/4725632?redirectedFrom=PDF\" target=\"_blank\" rel=\"noopener noreferrer\">\u00e7al\u0131\u015fma<\/a> intermittent fasting\u2019in denek hayvanlar\u0131n\u0131n \u00f6mr\u00fcn\u00fc uzatt\u0131\u011f\u0131n\u0131 ortaya koymu\u015ftur.<\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Intermittent_fasting_kanser_riskini_azaltabilir\"><\/span><strong>Intermittent fasting kanser riskini azaltabilir.<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p>Oru\u00e7 (a\u00e7l\u0131k) hali ve kanser aras\u0131nda yap\u0131lan \u00e7al\u0131\u015fma say\u0131s\u0131 az olsa da 10 kanser hastas\u0131 ile yap\u0131lan bir \u00e7al\u0131\u015fmada, kemoterapi \u00f6ncesi uzun s\u00fcreli a\u00e7l\u0131\u011f\u0131n, kemoterapi kaynakl\u0131 yan etkileri azaltt\u0131\u011f\u0131 \u00f6ne s\u00fcr\u00fclmektedir. Ayr\u0131ca yap\u0131lan ba\u015fka \u00e7al\u0131\u015fmalarda oru\u00e7 (a\u00e7l\u0131k) s\u00fcrecinin yaln\u0131zca kanser riskini de\u011fil ayn\u0131 zamanda kardiyovask\u00fcler hastal\u0131klara yakalanma riskini de azaltt\u0131\u011f\u0131 s\u00f6ylenmektedir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Farkli_Uygulama_Yontemleri\"><\/span><strong>Farkl\u0131 Uygulama Y\u00f6ntemleri<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Zaman dilimlerinin belirlenmesi konusunda farkl\u0131 intermittent fasting yakla\u015f\u0131mlar\u0131 bulunmaktad\u0131r.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Gunluk_Intermittent_Fasting\"><\/span><strong>G\u00fcnl\u00fck Intermittent Fasting<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>En \u00e7ok tercih edilen t\u00fcrlerden biri bu zaman aral\u0131klar\u0131d\u0131r. G\u00fcn\u00fcn 16 saatini a\u00e7l\u0131k s\u00fcrecinde, 8 saatinin ise yemek yiyerek ge\u00e7irilmesinden olu\u015fmaktad\u0131r. Bu y\u00fczden bir\u00e7ok yerde intermittent fasting 16\/8 metodu olarak de\u011ferlendirilmektedir.<\/p>\n<p>G\u00fcnl\u00fck uygulama y\u00f6ntemi kolayca al\u0131\u015fkanl\u0131k haline gelebilmektedir. G\u00fcn\u00fcn hep ayn\u0131 saatlerinde, strese girmeden yemek yemeye ba\u015flaman\u0131z s\u00f6z konusudur.<\/p>\n<p>Bu y\u00f6ntemin dezavantajlar\u0131ndan biri g\u00fcnde muhtemelen 2 \u00f6\u011f\u00fcnden fazla yemek yemeyece\u011finiz i\u00e7in yeterli miktarda kalori al\u0131m\u0131 ger\u00e7ekle\u015ftiremeyebilirsiniz. Hedefinizin ne oldu\u011funa ba\u011fl\u0131 olarak kalori al\u0131m\u0131n\u0131n k\u0131s\u0131tlanmas\u0131 sizi mutlu veya mutsuz edebilir. E\u011fer kilo kayb\u0131n\u0131 hedefliyorsan\u0131z, bu durum sizin i\u00e7in bir dezavantaj olmaktan \u00e7\u0131kacakt\u0131r.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Haftalik_Intermittent_Fasting\"><\/span><strong>Haftal\u0131k Intermittent Fasting<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Intermittent fasting uygulamas\u0131na ba\u015flaman\u0131n en iyi yollar\u0131ndan biri haftada bir veya ayda bir kez uygulamakt\u0131r. Amac\u0131n\u0131z kalori k\u0131s\u0131tlamas\u0131 de\u011filse arada s\u0131rada bu uygulamay\u0131 yapmak bir\u00e7ok olumlu sa\u011fl\u0131k etkisine sahip olacakt\u0131r.<\/p>\n<p>\u00d6rne\u011fin \u00c7ar\u015famba g\u00fcn\u00fc \u00f6\u011fle yeme\u011fini yedikten sonra Per\u015fembe g\u00fcn\u00fc \u00f6\u011fle yeme\u011fine kadar a\u00e7l\u0131k s\u00fcrecini devam ettirerek 24 saatlik oru\u00e7 rit\u00fcelinizi tamamlay\u0131n. B\u00f6ylece yaln\u0131zca 2 \u00f6\u011f\u00fcn atlad\u0131\u011f\u0131n\u0131z i\u00e7in kalori k\u0131s\u0131tlaman\u0131z az olacakt\u0131r ve kilo kayb\u0131 ya\u015fama ihtimaliniz de azalacakt\u0131r. E\u011fer kilo kayb\u0131ndan endi\u015fe duyuyorsan\u0131z bu y\u00f6ntem uygun olacakt\u0131r.<\/p>\n<p>24 saatlik a\u00e7l\u0131k s\u00fcrecinin en \u00f6nemli etkilerinden biri, mental olarak kendinizi a\u00e7 b\u0131rakmaya haz\u0131r hale getirmenizdir. B\u00f6ylece s\u00fcrekli bir \u015feyler yeme ihtiyac\u0131n\u0131z\u0131n \u00f6n\u00fcne ge\u00e7ebilirsiniz. E\u011fer daha \u00f6nce oru\u00e7 tutmad\u0131ysan\u0131z veya uzun s\u00fcreli a\u00e7l\u0131klar ya\u015famad\u0131ysan\u0131z, 24 saat boyunca a\u00e7 kalmak, a\u00e7l\u0131ktan kolayl\u0131kla \u00f6lmeyece\u011finizi size kan\u0131tlar nitelikte bir uygulama olacakt\u0131r.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Alternatif_Intermittent_Fasting_Gunu\"><\/span><strong>Alternatif Intermittent Fasting G\u00fcn\u00fc<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Bu y\u00f6ntem haftan\u0131n belirli g\u00fcnlerinde uzun s\u00fcreli a\u00e7l\u0131klarla uygulama \u015feklinde ilerlemektedir.<\/p>\n<p>\u00d6rne\u011fin cuma g\u00fcn\u00fc ak\u015fam yeme\u011finden sonra, cumartesi ak\u015fam yeme\u011fine kadar bir \u015fey yemeden durduktan sonra, pazar g\u00fcn\u00fcn\u00fc tamamen \u00f6zg\u00fcr ge\u00e7irmeniz ve daha sonra pazartesi g\u00fcn\u00fc ak\u015fam yeme\u011fine kadar a\u00e7l\u0131k s\u00fcrecini uygulaman\u0131z \u015feklinde seyredebilir. B\u00f6ylece haftan\u0131n her g\u00fcn\u00fc en az\u0131ndan bir \u00f6\u011f\u00fcn\u00fc t\u00fcketmi\u015f olursunuz. Bu y\u00f6ntem intermittent fasting ile ilgili yap\u0131lan \u00e7al\u0131\u015fmalarda en \u00e7ok kullan\u0131lan y\u00f6ntemdir. Ayn\u0131 zamanda bir\u00e7ok birey de bu y\u00f6ntemi tercih etmektedir. Bu y\u00f6ntemle ilgili en \u00f6nemli noktalardan biri kilo kayb\u0131 ya\u015fanmas\u0131na sebep olmas\u0131n\u0131n olduk\u00e7a y\u00fcksek bir ihtimal olmas\u0131d\u0131r.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Intermittent_Fasting_ile_Ilgili_Sikca_Sorulan_Sorular\"><\/span><strong>Intermittent Fasting ile \u0130lgili S\u0131k\u00e7a Sorulan Sorular<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Her yeni beslenme yakla\u015f\u0131m\u0131nda oldu\u011fu gibi intermittent fasting de bireysel \u00f6zelliklere g\u00f6re \u015fekillenebilir. Bu y\u00fczden uygulamaya ba\u015flamadan \u00f6nce, deneyen ki\u015filerden s\u0131k\u00e7a gelen sorular\u0131 de\u011ferlendirerek devam edelim.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Bu_beslenme_turu_kadinlar_icin_uygun_mudur\"><\/span><strong>Bu beslenme t\u00fcr\u00fc kad\u0131nlar i\u00e7in uygun mudur?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0130ntermittent fasting yapanlar, kad\u0131nlar\u0131n erkeklere k\u0131yasla daha geni\u015f yemek yeme saatlerine ihtiya\u00e7 duydu\u011funu belirtmektedir. Erkekler 16 saat a\u00e7l\u0131k, 8 saat yemek yeme s\u00fcrecini daha iyi y\u00fcr\u00fct\u00fcrken, kad\u0131nlar i\u00e7in bu aral\u0131k 14 saat a\u00e7l\u0131k 10 saat yemek yeme s\u00fcreci \u015feklinde daha uygun olarak saptanm\u0131\u015ft\u0131r. Cinsiyetiniz fark etmeksizin \u00f6nemli olan \u015fey v\u00fccudunuzun hangi saat aral\u0131klar\u0131na daha iyi tepki verdi\u011fini bulman\u0131zd\u0131r.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Kahvalti_etmeden_duramam_Bu_durumda_ne_yapmam_gerekir\"><\/span><strong>Kahvalt\u0131 etmeden duramam. Bu durumda ne yapmam gerekir?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Kahvalt\u0131y\u0131 atlamak zorunda de\u011filsiniz, yaln\u0131zca saatini ileriye alabilirsiniz. D\u00fczenimiz g\u00fcnde en az 3 \u00f6\u011f\u00fcnle beslenmek \u00fczerine kurulu oldu\u011fundan, \u00f6\u011f\u00fcn atlama konusu insanlar\u0131n g\u00f6z\u00fcn\u00fc korkutabilmektedir. Bir gece \u00f6ncesinde b\u00fcy\u00fck bir \u00f6\u011f\u00fcn t\u00fcketirseniz, sabah uyand\u0131\u011f\u0131n\u0131zda ne kadar enerjik olaca\u011f\u0131n\u0131za siz de \u015fa\u015f\u0131rabilirsiniz. Bu y\u00fczden \u00f6nemli olan \u015fey hangi \u00f6\u011f\u00fcne daha fazla ihtiya\u00e7 duydu\u011funuza odaklanarak hareket etmenizdir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Bu_kadar_uzun_araliklar_vermem_sagligim_acisindan_tehlikeli_olmaz_mi\"><\/span><strong>Bu kadar uzun aral\u0131klar vermem sa\u011fl\u0131\u011f\u0131m a\u00e7\u0131s\u0131ndan tehlikeli olmaz m\u0131?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: left;\">Baz\u0131 bilimsel yakla\u015f\u0131mlar g\u00fcnde 6 \u00f6\u011f\u00fcn t\u00fcketmeniz gerekti\u011fini veya her 3 saatte bir yemek yemeniz gerekti\u011fini savunmaktad\u0131r. Bir\u00e7ok\u00a0<a href=\"https:\/\/coskumutlu.com\/2017-yilinin-9-populer-diyeti-diyet-listesi\/\" target=\"_blank\" rel=\"noopener noreferrer\">pop\u00fcler\u00a0diyet<\/a> yakla\u015f\u0131m\u0131 \u015fu \u015fekildedir; yemek yedi\u011finizde v\u00fccudunuz sindirim i\u015flemi s\u0131ras\u0131nda kalori yakar. Bu durumda ne kadar s\u0131k yerseniz o kadar fazla kalori harcars\u0131n\u0131z ve kilo kaybetmeniz kolayla\u015f\u0131r. Bu yakla\u015f\u0131mlarla ilgili sorun ise \u015fudur; toplamda 2000 kalori alman\u0131za neden olacak 6 k\u00fc\u00e7\u00fck \u00f6\u011f\u00fcn\u00fc sindirmek i\u00e7in v\u00fccudunuzun harcayaca\u011f\u0131 kalori ile 2 b\u00fcy\u00fck 1000 kalorilik \u00f6\u011f\u00fcn\u00fc sindirmek i\u00e7in harcayaca\u011f\u0131 enerji aras\u0131nda b\u00fcy\u00fck bir fark yoktur. Bu y\u00fczden g\u00fcnl\u00fck enerji ihtiyac\u0131n\u0131z\u0131 ka\u00e7 \u00f6\u011f\u00fcnde ald\u0131\u011f\u0131n\u0131z\u0131n \u00e7ok b\u00fcy\u00fck bir \u00f6nemi yoktur. Ger\u00e7ekten size en uygun perhiz nedir sorusunu cevaplayabilmeniz i\u00e7in v\u00fccudunuzu iyi dinlenmeniz olduk\u00e7a \u00f6nemlidir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Eger_24_saat_ac_kalirsam_olurum_Gercekten_ac_kalinarak_kilo_verilirmi\"><\/span><strong>E\u011fer 24 saat a\u00e7 kal\u0131rsam \u00f6l\u00fcr\u00fcm! Ger\u00e7ekten a\u00e7 kal\u0131narak kilo verilirmi?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>D\u00fc\u015f\u00fcn\u00fcn, oru\u00e7 tutmak zayiflatirmi? Muhtemelen daha \u00f6nce oru\u00e7 tutan bireylerin de bilece\u011fi \u00fczere, a\u00e7l\u0131ktan \u00f6lmek san\u0131ld\u0131\u011f\u0131 kadar kolay ger\u00e7ekle\u015fen bir durum de\u011fildir. \u00d6zellikle g\u00fcnlerin uzun s\u00fcrd\u00fc\u011f\u00fc Ramazan aylar\u0131nda oru\u00e7 tutan bireyler 18 saate yak\u0131n a\u00e7l\u0131k ya\u015famaktad\u0131r. Ayr\u0131ca bu duruma \u00e7o\u011fu zaman uzun s\u00fcreli uykusuzluklar da e\u015flik etmektedir. \u0130nsan v\u00fccudu bu kadar zorlanma ile hayatta kalmay\u0131 ba\u015farabilmektedir. Ramazan ay\u0131 boyunca oru\u00e7 tutan bireylerin bir\u00e7o\u011fu v\u00fccudunun yenilendi\u011fini \u00f6ne s\u00fcrmektedir. Ramazan ay\u0131nda kilo verenler, zengin sahur ve iftar sofralar\u0131ndan ka\u00e7\u0131nmay\u0131 ba\u015faran bireylerdir. Bu sebeple tekrar sormak isteriz sizce oru\u00e7 tutmak zay\u0131flat\u0131rm\u0131? Yani 24 saatlik a\u00e7l\u0131k ya\u015faman\u0131z ciddi sorunlar\u0131n g\u00f6r\u00fclmesine y\u00fcksek ihtimalle neden olmayacakt\u0131r. Bu alg\u0131 a\u015f\u0131lmas\u0131 gereken bir endi\u015feler b\u00fct\u00fcn\u00fcd\u00fcr. Sonu\u00e7 olarak \u00f6zellikle \u00f6n\u00fcm\u00fczdeki ramazan ay\u0131 i\u00e7inde intermittent fasting diyetini denemek isteyenler oru\u00e7 s\u00fcrecini de bu \u015fekilde de\u011ferlendirebilir de\u011fil mi?<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u0130ntermittent fasting son d\u00f6nemde pop\u00fcler olan beslenme yakla\u015f\u0131mlar\u0131ndan biridir. Bireylerin kat\u0131 diyetlere uyum sa\u011flamas\u0131 g\u00fcnden g\u00fcne pop\u00fclerli\u011fini kaybederken, intermittent fasting diyeti gibi basit kurallar\u0131 olan ve zaman zaman \u00f6zg\u00fcrl\u00fckler sa\u011flayan yakla\u015f\u0131mlar ilgi \u00e7ekici bir hal almaya ba\u015flam\u0131\u015ft\u0131r. Ger\u00e7ekten a\u00e7 kalarak kilo verilirmi? Bu yaz\u0131m\u0131z t\u00fcm intermittent fasting diyeti yapanlar ve intermitteng fasting ile zay\u0131flayanlar ile&#8230;<\/p>\n","protected":false},"author":2,"featured_media":12337,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44,45],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>intermittent fasting Hakk\u0131nda Ger\u00e7ekler - Diyetisyen Co\u015fku Mutlu<\/title>\n<meta name=\"description\" content=\"Bir\u00e7ok birey i\u00e7in a\u00e7 kalmak zor bir ad\u0131m olabilir. G\u00fcn\u00fcm\u00fczde var olan b\u00fct\u00fcn beslenme yakla\u015f\u0131mlar\u0131, az az s\u0131k s\u0131k beslenmeyi ve g\u00fcnde yakla\u015f\u0131k 6 \u00f6\u011f\u00fcn yemek yemeyi \u00f6nerse de son d\u00f6nemde aral\u0131kl\u0131 beslenme ve uzun s\u00fcreli a\u00e7l\u0131klar da pop\u00fcler olmu\u015ftur. \u0130\u015fte intermittent fasting buna en iyi \u00f6rnektir.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.coskumutlu.com\/blog\/intermittent-fasting-hakkinda-gercekler\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"intermittent fasting Hakk\u0131nda Ger\u00e7ekler - Diyetisyen Co\u015fku Mutlu\" \/>\n<meta property=\"og:description\" content=\"Bir\u00e7ok birey i\u00e7in a\u00e7 kalmak zor bir ad\u0131m olabilir. 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