{"id":3707,"date":"2025-03-24T00:04:14","date_gmt":"2025-03-23T21:04:14","guid":{"rendered":"https:\/\/www.lifemed.com.tr\/poliklinikler\/aralikli-oruc-intermittent-fasting\/"},"modified":"2025-05-01T16:38:39","modified_gmt":"2025-05-01T13:38:39","slug":"aralikli-oruc-intermittent-fasting","status":"publish","type":"poliklinikler","link":"https:\/\/www.lifemed.com.tr\/en\/polyclinics\/nutrition-and-diet\/aralikli-oruc-intermittent-fasting\/","title":{"rendered":"Aral\u0131kl\u0131 Oru\u00e7 (Intermittent Fasting)"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column width=&#8221;1\/4&#8243;]<script type=\"text\/javascript\">\n\/* <![CDATA[ *\/\nvar gform;gform||(document.addEventListener(\"gform_main_scripts_loaded\",function(){gform.scriptsLoaded=!0}),document.addEventListener(\"gform\/theme\/scripts_loaded\",function(){gform.themeScriptsLoaded=!0}),window.addEventListener(\"DOMContentLoaded\",function(){gform.domLoaded=!0}),gform={domLoaded:!1,scriptsLoaded:!1,themeScriptsLoaded:!1,isFormEditor:()=>\"function\"==typeof InitializeEditor,callIfLoaded:function(o){return!(!gform.domLoaded||!gform.scriptsLoaded||!gform.themeScriptsLoaded&&!gform.isFormEditor()||(gform.isFormEditor()&&console.warn(\"The use of gform.initializeOnLoaded() is deprecated in the form editor context and will be removed in Gravity Forms 3.1.\"),o(),0))},initializeOnLoaded:function(o){gform.callIfLoaded(o)||(document.addEventListener(\"gform_main_scripts_loaded\",()=>{gform.scriptsLoaded=!0,gform.callIfLoaded(o)}),document.addEventListener(\"gform\/theme\/scripts_loaded\",()=>{gform.themeScriptsLoaded=!0,gform.callIfLoaded(o)}),window.addEventListener(\"DOMContentLoaded\",()=>{gform.domLoaded=!0,gform.callIfLoaded(o)}))},hooks:{action:{},filter:{}},addAction:function(o,r,e,t){gform.addHook(\"action\",o,r,e,t)},addFilter:function(o,r,e,t){gform.addHook(\"filter\",o,r,e,t)},doAction:function(o){gform.doHook(\"action\",o,arguments)},applyFilters:function(o){return gform.doHook(\"filter\",o,arguments)},removeAction:function(o,r){gform.removeHook(\"action\",o,r)},removeFilter:function(o,r,e){gform.removeHook(\"filter\",o,r,e)},addHook:function(o,r,e,t,n){null==gform.hooks[o][r]&&(gform.hooks[o][r]=[]);var d=gform.hooks[o][r];null==n&&(n=r+\"_\"+d.length),gform.hooks[o][r].push({tag:n,callable:e,priority:t=null==t?10:t})},doHook:function(r,o,e){var t;if(e=Array.prototype.slice.call(e,1),null!=gform.hooks[r][o]&&((o=gform.hooks[r][o]).sort(function(o,r){return o.priority-r.priority}),o.forEach(function(o){\"function\"!=typeof(t=o.callable)&&(t=window[t]),\"action\"==r?t.apply(null,e):e[0]=t.apply(null,e)})),\"filter\"==r)return e[0]},removeHook:function(o,r,t,n){var e;null!=gform.hooks[o][r]&&(e=(e=gform.hooks[o][r]).filter(function(o,r,e){return!!(null!=n&&n!=o.tag||null!=t&&t!=o.priority)}),gform.hooks[o][r]=e)}});\n\/* ]]> *\/\n<\/script>\n\n                <div class='gf_browser_gecko gform_wrapper gravity-theme gform-theme--no-framework' data-form-theme='gravity-theme' data-form-index='0' id='gform_wrapper_2' >\n                        <div class='gform_heading'>\n\t\t\t\t\t\t\t<p class='gform_required_legend'>&quot;<span class=\"gfield_required gfield_required_asterisk\">*<\/span>&quot; indicates required fields<\/p>\n                        <\/div><form method='post' enctype='multipart\/form-data'  id='gform_2'  action='\/en\/wp-json\/wp\/v2\/poliklinikler\/3707' data-formid='2' novalidate>\n                        <div class='gform-body gform_body'><div id='gform_fields_2' class='gform_fields top_label form_sublabel_below description_below validation_below'><div id=\"field_2_7\" class=\"gfield gfield--type-html gfield--input-type-html gfield--width-full gfield_html gfield_html_formatted gfield_no_follows_desc field_sublabel_below gfield--no-description field_description_below field_validation_below gfield_visibility_visible\"  data-js-reload=\"field_2_7\" ><div class=\"formtitle\"><h3>Get Information<\/h3>\n<p>We can call you and provide detailed information. 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} }]);                if (event && event.defaultPrevented) {                return;         }        const gformWrapperDiv = document.getElementById( \"gform_wrapper_2\" );        if ( gformWrapperDiv ) {            const visibilitySpan = document.createElement( \"span\" );            visibilitySpan.id = \"gform_visibility_test_2\";            gformWrapperDiv.insertAdjacentElement( \"afterend\", visibilitySpan );        }        const visibilityTestDiv = document.getElementById( \"gform_visibility_test_2\" );        let postRenderFired = false;                function triggerPostRender() {            if ( postRenderFired ) {                return;            }            postRenderFired = true;            gform.core.triggerPostRenderEvents( 2, current_page );            if ( visibilityTestDiv ) {                visibilityTestDiv.parentNode.removeChild( visibilityTestDiv );            }        }        function debounce( func, wait, immediate ) {            var timeout;            return function() {                var context = this, args = arguments; 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       } else {            triggerPostRender();        }    } );} ); \n\/* ]]> *\/\n<\/script>\n[\/vc_column][vc_column width=&#8221;3\/4&#8243; el_class=&#8221;polileftspace lfcontent&#8221;][vc_single_image image=&#8221;2309&#8243; img_size=&#8221;full&#8221; css=&#8221;&#8221;][vc_custom_heading source=&#8221;post_title&#8221; font_container=&#8221;tag:h3|text_align:left&#8221; use_theme_fonts=&#8221;yes&#8221; css=&#8221;&#8221; el_class=&#8221;secheading&#8221;][vc_row_inner el_class=&#8221;contentwhite&#8221; el_id=&#8221;white&#8221;][vc_column_inner][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2><strong>ARALIKLI ORU\u00c7 \/ INTERMITTENT FASTING (NED\u0130R?)<\/strong><\/h2>\n<p>Oru\u00e7 kavram\u0131 farkl\u0131 k\u00fclt\u00fcrler i\u00e7erisinde farkl\u0131 ama\u00e7larla kendine yer edinmi\u015ftir. Bu ama\u00e7lardan biri sa\u011fl\u0131kl\u0131 beslenmedir. Son d\u00f6nemlerde pop\u00fclerle\u015fen aral\u0131kl\u0131 oru\u00e7 (intermittent fasting \/ IF) belirli a\u00e7l\u0131k d\u00f6nemleri ve belirli yemek zamanlar\u0131 aras\u0131nda ge\u00e7i\u015fler yapan bir beslenme plan\u0131d\u0131r. Belirlenen bu zamanlar nedeniyle daha d\u00fc\u015f\u00fck kalori al\u0131m\u0131 sa\u011flayarak kilo verme a\u00e7\u0131s\u0131ndan g\u00fcndemde yerini almaktad\u0131r.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-418\" src=\"https:\/\/www.lifemed.com.tr\/wp-content\/uploads\/2025\/03\/aralikli-oruc.jpg\" alt=\"\" width=\"750\" height=\"422\" srcset=\"https:\/\/www.lifemed.com.tr\/wp-content\/uploads\/2025\/03\/aralikli-oruc.jpg 750w, https:\/\/www.lifemed.com.tr\/wp-content\/uploads\/2025\/03\/aralikli-oruc-300x169.jpg 300w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2><strong>ARALIKLI ORU\u00c7 NASIL UYGULANIR?<\/strong><\/h2>\n<p>Aral\u0131kl\u0131 oru\u00e7 i\u00e7in birka\u00e7 y\u00f6ntemden bahsetmek m\u00fcmk\u00fcnd\u00fcr. Bu y\u00f6ntemlerin hepsi yemek yeme ve oru\u00e7 tutman\u0131n farkl\u0131 periyodik bi\u00e7imlerde d\u00fczenlenmi\u015f halidir.<\/p>\n<p>IF\u2019nin yayg\u0131n y\u00f6ntemlerinden ki\u015fiye uygun olan\u0131 tercih edilebilir:<\/p>\n<p><strong>1- 16\/8 Y\u00f6ntemi<\/strong><\/p>\n<p>G\u00fcn i\u00e7inde 14-16 saatlik oru\u00e7 tutulur ve yeme aral\u0131\u011f\u0131 8-10 saat ile s\u0131n\u0131rlan\u0131r. Yemek yenen aral\u0131\u011fa iki, \u00fc\u00e7 veya daha fazla \u00f6\u011f\u00fcn s\u0131\u011fabilir. Bu y\u00f6ntemi uygulamak, ak\u015fam yeme\u011finden sonra kahvalt\u0131ya kadar hi\u00e7bir \u015fey yemeden uyguland\u0131\u011f\u0131nda basit olabilir. \u00d6rne\u011fin, son \u00f6\u011f\u00fcn saat 20: 00&#8217;de biter ve ertesi g\u00fcn \u00f6\u011fle vaktine kadar yemek yenmez. Kahvalt\u0131y\u0131 atlayanlar i\u00e7in pratik olabilir fakat sabah ac\u0131kan veya kahvalt\u0131 etmeyi seven ki\u015filer i\u00e7in buna al\u0131\u015fmak kolay olmayabilir.<\/p>\n<div>\n<p><strong>2) 5:2 Diyeti<\/strong><\/p>\n<p>5:2 diyeti, haftan\u0131n 2 g\u00fcn\u00fc kalori al\u0131m\u0131 500-600 kkal olarak s\u0131n\u0131rland\u0131r\u0131rken haftan\u0131n 5 g\u00fcn\u00fc normal yemeyi i\u00e7erir. Bu diyet, \u201cH\u0131zl\u0131 Diyet\u201d olarak da adland\u0131r\u0131lmaktad\u0131r.<\/p>\n<p>Oru\u00e7 g\u00fcnleri kad\u0131nlar\u0131n 500, erkeklerin ise 600 kalori yemesi \u00f6nerilir. Bu iki g\u00fcn boyunca, 250-300 kalorilik 2 \u00f6\u011f\u00fcn t\u00fcketilebilir.<\/p>\n<p>5:2 diyetini test eden hi\u00e7bir \u00e7al\u0131\u015fma yok, ancak aral\u0131kl\u0131 oru\u00e7 tutman\u0131n faydalar\u0131 hakk\u0131nda \u00e7al\u0131\u015fmalar bulunmaktad\u0131r.<\/p>\n<p><strong>3) Ye Dur Ye<\/strong><\/p>\n<p>Ye Dur Ye y\u00f6ntemi, haftada bir veya iki kez 24 saat oru\u00e7 tutmakt\u0131r. Oru\u00e7 tutulaca\u011f\u0131 zaman bir g\u00fcn ak\u015fam yeme\u011fi yenir ve ertesi g\u00fcnk\u00fc ak\u015fam yeme\u011fine kadar oru\u00e7 tutulur.<\/p>\n<p>Oru\u00e7ta su, kahve ve di\u011fer s\u0131f\u0131r kalorili i\u00e7eceklere izin verilir. Kat\u0131 yiyecekler yoktur.<\/p>\n<p>Kilo vermek amac\u0131yla yapt\u0131\u011f\u0131n\u0131zda, yemek d\u00f6nemlerinde normal miktarlarda yemek yeme \u00e7ok \u00f6nemlidir.<\/p>\n<p>Dezavantaj\u0131, 24 saatlik tam oru\u00e7 epey zorlay\u0131c\u0131d\u0131r. Denenmek isteniyorsa \u00f6nce 14-16 saat ile ba\u015flay\u0131p daha sonra bu y\u00f6nteme ge\u00e7ilebilir.<\/p>\n<p>Oru\u00e7 esnas\u0131nda su, kahve ve di\u011fer s\u0131f\u0131r kalorili i\u00e7ecekler i\u00e7ebilir, b\u00f6ylece a\u00e7l\u0131k hissinin bast\u0131r\u0131lmas\u0131 olas\u0131d\u0131r.<\/p>\n<p>Yeme aral\u0131\u011f\u0131nda \u00f6ncelikle sa\u011fl\u0131kl\u0131 yiyecekler se\u00e7imi \u00e7ok \u00f6nemlidir. \u00c7\u00fcnk\u00fc y\u00fcksek kalorili t\u00fcketimi veya abur cubur, fast food tarz\u0131 yiyeceklerin tercihi sonucunda bu y\u00f6ntemden istenen verim elde edilmeyecektir.<\/p>\n<p><strong>4-) Alternatif G\u00fcn Orucu<\/strong><\/p>\n<p>Alternatif g\u00fcn orucu veya di\u011fer ad\u0131yla g\u00fcn a\u015f\u0131r\u0131 oru\u00e7 y\u00f6ntemiyle her di\u011fer g\u00fcn oru\u00e7 tutars\u0131n\u0131z. Birka\u00e7 farkl\u0131 versiyonu vard\u0131r. Baz\u0131lar\u0131 oru\u00e7 g\u00fcnlerinde yakla\u015f\u0131k 500 kalori al\u0131r.<\/p>\n<p>A\u00e7l\u0131k periyodunun g\u00fcn a\u015f\u0131r\u0131 tekrar\u0131na ba\u011fl\u0131 bir\u00e7ok defa \u00e7ok a\u00e7 uyumak bu y\u00f6ntemin s\u00fcrd\u00fcr\u00fclebilmesini s\u0131n\u0131rland\u0131r\u0131r.<\/p>\n<p>G\u00fcn a\u015f\u0131r\u0131 oru\u00e7 tutma, a\u015f\u0131r\u0131 kilolu, obez veya metabolik sendromlu ki\u015filerde kalori k\u0131s\u0131tlamaya benzer \u015fekilde kardiyovask\u00fcler ve metabolik durumu iyile\u015ftirir.<\/p>\n<p><strong>5) Sava\u015f\u00e7\u0131 Diyeti<\/strong><\/p>\n<p>G\u00fcn i\u00e7inde az miktarda \u00e7i\u011f meyve ve sebze yemeyi ve geceleri b\u00fcy\u00fck bir \u00f6\u011f\u00fcn yemeyi i\u00e7erir. Asl\u0131nda, 20 saatlik oru\u00e7 tutulur ve d\u00f6rt saatlik bir yemek penceresinde geceleri kocaman bir \u00f6\u011f\u00fcn yenir. Bu diyetin yiyecek se\u00e7enekleri, paleo diyetine \u00e7o\u011funlukla b\u00fct\u00fcn, i\u015flenmemi\u015f yiyecekler tercih edildi\u011finden olduk\u00e7a benzerdir.<\/p>\n<p>Geceleri yemenin, v\u00fccudun sirkadiyen ritimlerine uygun besinlerin al\u0131nmas\u0131n\u0131 sa\u011flad\u0131\u011f\u0131 d\u00fc\u015f\u00fcncesine dayan\u0131r. Baz\u0131 insanlar uyku vaktine b\u00f6ylesine yak\u0131n bu denli b\u00fcy\u00fck bir \u00f6\u011f\u00fcn\u00fc yemek i\u00e7in m\u00fccadele edebilir.<\/p>\n<p><strong>6) Spontane \u00d6\u011f\u00fcn Atlama<\/strong><\/p>\n<p>IF\u2019nin baz\u0131 yararlar\u0131ndan faydalanmak i\u00e7in uyarlanm\u0131\u015f halidir. Belli bir plan\u0131 takip etmeyi gerektirmez. \u00c7ok ac\u0131k\u0131lmad\u0131ysa, yemek haz\u0131rlamaya veya yemeye vakit yoksa o \u00f6\u011f\u00fcn es ge\u00e7ilebilir.<\/p>\n<p>\u0130nsan v\u00fccudu, uzun s\u00fcreli a\u00e7l\u0131kla ba\u015fa \u00e7\u0131kabilir. Bu y\u00fczden ger\u00e7ekten a\u00e7l\u0131k yoksa kahvalt\u0131 atlan\u0131p sa\u011fl\u0131kl\u0131 bir \u00f6\u011fle ve ak\u015fam yeme\u011fi yenebilir. \u00d6rne\u011fin yolculuk yap\u0131yorsan\u0131z ve yemek istediklerinizi bulam\u0131yorsan\u0131z, k\u0131sa bir oru\u00e7 tutulabilir. Bir veya iki \u00f6\u011f\u00fcn atlamak, spontane aral\u0131kl\u0131 bir oru\u00e7tur. Di\u011fer \u00f6\u011f\u00fcnlerde sa\u011fl\u0131kl\u0131 yiyecekler tercih edilmelidir.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-419\" src=\"https:\/\/www.lifemed.com.tr\/wp-content\/uploads\/2025\/03\/aralikli-oruc-nedir.jpg\" alt=\"\" width=\"706\" height=\"431\" srcset=\"https:\/\/www.lifemed.com.tr\/wp-content\/uploads\/2025\/03\/aralikli-oruc-nedir.jpg 706w, https:\/\/www.lifemed.com.tr\/wp-content\/uploads\/2025\/03\/aralikli-oruc-nedir-300x183.jpg 300w\" sizes=\"auto, (max-width: 706px) 100vw, 706px\" \/><\/p>\n<h3><strong>ARALIKLI ORUCUN FAYDALARI<\/strong><\/h3>\n<p>Aral\u0131kl\u0131 orucun en belirgin yarar\u0131 kilo kayb\u0131d\u0131r. Pankreas\u0131n \u00fcretti\u011fi ins\u00fclin hormonu sayesinde \u015feker, h\u00fccrelerde ya\u011f olarak depolan\u0131r. \u00d6\u011f\u00fcn aralar\u0131nda, ins\u00fclin seviyelerimiz d\u00fc\u015fer ve ya\u011f h\u00fccrelerimizdeki depolar enerji i\u00e7in kullan\u0131l\u0131r. IF&#8217;nin mant\u0131\u011f\u0131ndaki kilo kayb\u0131, ins\u00fclin seviyelerinin yeterince d\u00fc\u015fmesi sonucu ya\u011flar\u0131n harcanmas\u0131na dayan\u0131r.<\/p>\n<ul>\n<li>Kilo kayb\u0131<\/li>\n<li>Artm\u0131\u015f ya\u011f yak\u0131m\u0131<\/li>\n<li>D\u00fc\u015f\u00fck kan ins\u00fclini ve \u015feker seviyeleri o Olas\u0131 daha iyi bir kan kolesterol profili o Uzun \u00f6m\u00fcr<\/li>\n<li>\u00a0IF diyet yapmay\u0131 basitle\u015ftirebilir ve zaman kazand\u0131rabilir.<\/li>\n<\/ul>\n<p>IF ve egzersiz kombinasyonu iyile\u015ftirilmi\u015f sa\u011fl\u0131k yararlar\u0131n\u0131 beraberinde getirebilir. IF, kardiyovask\u00fcler hastal\u0131k, n\u00f6rolojik bozukluklar ve baz\u0131 kanserlerde yard\u0131mc\u0131 olabilir. Ayr\u0131ca k\u00f6t\u00fc kolesterol\u00fcn\u00fcz\u00fc d\u00fc\u015f\u00fcrme ve iltihaplanmay\u0131 azaltmak artrit gibi iltihabi hastal\u0131klarda semptomlar\u0131 iyile\u015ftirme \u00fczerine etki g\u00f6sterebilir.<\/p>\n<h3><strong>ARALIKLI ORUCUN OLASI YAN ETK\u0130LER\u0130<\/strong><\/h3>\n<p>&nbsp;<\/p>\n<ul>\n<li>A\u00e7l\u0131k<\/li>\n<li>Kab\u0131zl\u0131k<\/li>\n<li>Ba\u015f a\u011fr\u0131s\u0131<\/li>\n<li>Ba\u015f d\u00f6nmesi<\/li>\n<li>Mide ek\u015fimesi<\/li>\n<li>Kas kramplar\u0131<\/li>\n<li>Mide gurultular\u0131<\/li>\n<li>Refeeding sendromu (nadir ama en ciddi yan etkidir)<\/li>\n<li>\u00a0Atletik performans i\u00e7in uzun s\u00fcreli egzersizde performans\u0131 d\u00fc\u015f\u00fcr\u00fcr.<\/li>\n<\/ul>\n<p>A\u00e7l\u0131k, yorgunluk, uykusuzluk, mide bulant\u0131s\u0131, ba\u015f a\u011fr\u0131s\u0131 gibi etkiler bir ay i\u00e7inde ge\u00e7ebilir.<\/p>\n<h3><strong>ARALIKLI ORUCU K\u0130MLER \u0130\u00c7\u0130N UYGUN DE\u011e\u0130LD\u0130R?<\/strong><\/h3>\n<p>-18 ya\u015f alt\u0131 \u00e7ocuklar ve gen\u00e7ler<\/p>\n<p>-Hamile veya emziren kad\u0131nlar<\/p>\n<p>-Diyabet veya di\u011fer kan \u015fekeri problemleri (ins\u00fclin direnci, reaktif hipoglisemi vb.) olanlar<\/p>\n<p>-Yeme bozuklu\u011fu \u00f6yk\u00fcs\u00fc olanlar<\/p>\n<p>-Zay\u0131f ki\u015filer (BK\u0130 &lt;18.5 kg\/m<sup>2<\/sup>)<\/p>\n<p>Ya\u015fl\u0131lar \u00fczerinde \u00e7al\u0131\u015fmalar yap\u0131lmad\u0131\u011f\u0131ndan etkileri bilinmiyor.<\/p>\n<p>IF uygulamak isteyenler diyabet y\u00f6netimine g\u00f6re, ila\u00e7 kullan\u0131m\u0131, gut veya y\u00fcksek \u00fcrik asit seviyeleri, tansiyon dengesizlikleri veya karaci\u011fer, kalp, b\u00f6brek hastal\u0131klar\u0131 gibi durumlarda mutlaka doktora dan\u0131\u015fmal\u0131d\u0131r.<\/p>\n<p>Farkl\u0131 insanlar \u00fczerinde farkl\u0131 etkileri olabilir. IF\u2019ye ba\u015flad\u0131ktan sonra anksiyete, ba\u015f a\u011fr\u0131s\u0131, mide bulant\u0131s\u0131 veya ba\u015fka belirtiler g\u00f6r\u00fcl\u00fcyorsa bir uzmandan destek al\u0131n\u0131z ve devam etmek i\u00e7in kendinizi zorlamay\u0131n\u0131z.<\/p>\n<h3><strong>16\/8 ARALIKLI ORU\u00c7 \u00d6RNEK MEN\u00dc<\/strong><\/h3>\n<p><u>9.00:<\/u><\/p>\n<ul>\n<li>F\u0130NCAN SADE KAHVE\u00a0<u>SABAH-12.00:<\/u><\/li>\n<li>YULAFLI OMLET (2 ADET YUMURTA + 1-2 TK TEREYA\u011e + 2-3 YK YULAF EZMES\u0130)<\/li>\n<li>3-4 KA\u015eIK LOR PEYN\u0130R\u0130<\/li>\n<li>L\u0130MONLU BOL YE\u015e\u0130LL\u0130K<\/li>\n<li>SALATALIK<\/li>\n<li>\u00c7EYREK AVOKADO<\/li>\n<li>5-6 TANE \u00c7\u0130\u011e BADEM<\/li>\n<li>YARIM YE\u015e\u0130L ELMA<\/li>\n<\/ul>\n<p><u>ARA-16.00:<\/u><\/p>\n<ul>\n<li>1 KASE YO\u011eURT<\/li>\n<li>1-2 YK KURU \u00dcZ\u00dcM<\/li>\n<li>3-4 TANE CEV\u0130Z<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-420\" src=\"https:\/\/www.lifemed.com.tr\/wp-content\/uploads\/2025\/03\/araliklioruc.jpg\" alt=\"\" width=\"615\" height=\"410\" srcset=\"https:\/\/www.lifemed.com.tr\/wp-content\/uploads\/2025\/03\/araliklioruc.jpg 615w, https:\/\/www.lifemed.com.tr\/wp-content\/uploads\/2025\/03\/araliklioruc-300x200.jpg 300w\" sizes=\"auto, (max-width: 615px) 100vw, 615px\" \/><\/p>\n<p><u>AK\u015eAM-19.30:<\/u><\/p>\n<ul>\n<li>1 KASE \u00c7ORBA<\/li>\n<li>120 G IZGARA TAVUK G\u00d6\u011eS\u00dc<\/li>\n<li>AZ YA\u011eLI FIRINLANMI\u015e MEVS\u0130M SEBZELER\u0130<\/li>\n<li>1 BARDAK KEF\u0130R<\/li>\n<li>2-3 KA\u015eIK BULGUR<\/li>\n<li>*Saat 20.00\u2019de yemek bitmi\u015f olmal\u0131d\u0131r.<\/li>\n<\/ul>\n<p><u>ARA-21.00:<\/u><\/p>\n<ul>\n<li>1 F\u0130NCAN YE\u015e\u0130L \u00c7AY<\/li>\n<li>*Ortalama 1500 kkal\u2019lik bir \u00f6rnek bir men\u00fcd\u00fcr.<\/li>\n<li>*Beslenme ve diyet programlar\u0131 bireysel ihtiya\u00e7lara g\u00f6re de\u011fi\u015fti\u011fi i\u00e7in ki\u015fiye \u00f6zel planlanmal\u0131d\u0131r.<\/li>\n<\/ul>\n<p><strong>KAYNAKLAR<\/strong><\/p>\n<p>1- Intermittent Fasting: What is it, and how does it work? (2019, \u015eubat). Eri\u015fim adresi:\u00a0<a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/intermittent-fasting-what-is-it-and-how-does-it-work\">https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/intermittent-<\/a><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/intermittent-fasting-what-is-it-and-how-does-it-work\">fasting-what-is-it-and-how-does-it-work<\/a><\/p>\n<p>2- Gunners, K. (2020, 1 Ocak). 6 Popular Ways to Do Intermittent Fasting. Eri\u015fim adresi:\u00a0<a href=\"https:\/\/www.healthline.com\/nutrition\/6-ways-to-do-intermittent-fasting#TOC_TITLE_HDR_7\">https:\/\/www.healthline.com\/nutrition\/6-ways-to-do-intermittent-<\/a><a href=\"https:\/\/www.healthline.com\/nutrition\/6-ways-to-do-intermittent-fasting#TOC_TITLE_HDR_7\">fasting#TOC_TITLE_HDR_7<\/a><\/p>\n<p>3- Tello, M. (2020, 10 \u015eubat). Intermittent fasting: Surprising update. Eri\u015fim adresi:\u00a0<a href=\"https:\/\/www.health.harvard.edu\/blog\/intermittent-fasting-surprising-update-2018062914156\">https:\/\/www.health.harvard.edu\/blog\/intermittent-fasting-surprising-update-<\/a><a href=\"https:\/\/www.health.harvard.edu\/blog\/intermittent-fasting-surprising-update-2018062914156\">2018062914156<\/a><\/p>\n<p>4-\u00a0 Fung, J., Scher, B. (2021, 9 \u015eubat). Intermittent fasting for beginners. Eri\u015fim adresi:<\/p>\n<p><a href=\"https:\/\/www.dietdoctor.com\/intermittent-fasting\">https:\/\/www.dietdoctor.com\/intermittent-fasting<\/a><\/p>\n<p>5-\u00a0 Wikipedia. (2021, 12 \u015eubat). Intermittent fasting. Eri\u015fim adresi:<\/p>\n<p><a href=\"https:\/\/en.wikipedia.org\/wiki\/Intermittent_fasting#Weight\">https:\/\/en.wikipedia.org\/wiki\/Intermittent_fasting#Weight<\/a><\/p>\n<p>6-\u00a0 Bradford Jones, K. (2021, \u015eubat). Intermittent Fasting. Eri\u015fim adresi:<\/p>\n<p><a href=\"https:\/\/familydoctor.org\/intermittent-fasting\/\">https:\/\/familydoctor.org\/intermittent-fasting\/<\/a><\/p>\n<p>7-\u00a0 Leonard, J. (2020, 16 Nisan). Seven Ways to do Intermittent Fasting. Eri\u015fim adresi:<\/p>\n<p><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/322293#outlook\">https:\/\/www.medicalnewstoday.com\/articles\/322293#outlook<\/a><\/p>\n<p>8- Mundi, M. (2020, 21 Nisan). What is intermittent fasting? Does it have health benefits? Eri\u015fim adresi:\u00a0<a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/expert-answers\/intermittent-fasting\/faq-20441303\">https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-<\/a><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/expert-answers\/intermittent-fasting\/faq-20441303\">healthy-eating\/expert-answers\/intermittent-fasting\/faq-20441303<\/a><\/p>\n<\/div>\n<p>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner]\r\n      <div class=\"lfcta\">\r\n        <div class=\"row align-items-center\">\r\n          <div class=\"col-md-8\">\r\n        <h3>   <p>For more information, you can contact our <span style=\"color: #f56a00;\">call center<\/span> or <span style=\"color: #f56a00;\">make an appointment<\/span>.<\/p>\r\n<\/h3>\r\n          <\/div>\r\n          <div class=\"col-md-4\">\r\n          <a href=\"tel: 4445433\" class=\"ctatel btn-transition\"  target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/www.lifemed.com.tr\/wp-content\/themes\/tisistem\/assets\/images\/phone.svg\" alt=\"\">  444 54 33<\/a>\r\n        <a href=\"https:\/\/randevu.lifemed.com.tr:8002\" class=\"ctadate btn-primary btn-transition\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/www.lifemed.com.tr\/wp-content\/themes\/tisistem\/assets\/images\/date.svg\" alt=\"\">  APPOINTMENT<\/a>\r\n\r\n          <\/div>\r\n        <\/div>\r\n        <\/div>\r\n     \r\n    [\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"featured_media":2410,"parent":3860,"menu_order":448,"template":"","class_list":["post-3707","poliklinikler","type-poliklinikler","status-publish","has-post-thumbnail","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Aral\u0131kl\u0131 Oru\u00e7 (Intermittent Fasting) - Lifemed<\/title>\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.lifemed.com.tr\/en\/polyclinics\/nutrition-and-diet\/aralikli-oruc-intermittent-fasting\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Aral\u0131kl\u0131 Oru\u00e7 (Intermittent Fasting) - Lifemed\" \/>\n<meta property=\"og:description\" content=\"[vc_row][vc_column width=&#8221;1\/4&#8243;][\/vc_column][vc_column width=&#8221;3\/4&#8243; el_class=&#8221;polileftspace lfcontent&#8221;][vc_single_image image=&#8221;2309&#8243; img_size=&#8221;full&#8221; css=&#8221;&#8221;][vc_custom_heading source=&#8221;post_title&#8221; font_container=&#8221;tag:h3|text_align:left&#8221; use_theme_fonts=&#8221;yes&#8221; css=&#8221;&#8221; el_class=&#8221;secheading&#8221;][vc_row_inner el_class=&#8221;contentwhite&#8221; el_id=&#8221;white&#8221;][vc_column_inner][vc_column_text css=&#8221;&#8221;] ARALIKLI ORU\u00c7 \/ INTERMITTENT FASTING (NED\u0130R?) Oru\u00e7 kavram\u0131 farkl\u0131 k\u00fclt\u00fcrler i\u00e7erisinde farkl\u0131 ama\u00e7larla kendine yer edinmi\u015ftir. Bu ama\u00e7lardan biri sa\u011fl\u0131kl\u0131 beslenmedir. Son d\u00f6nemlerde pop\u00fclerle\u015fen aral\u0131kl\u0131 oru\u00e7 (intermittent fasting \/ IF) belirli a\u00e7l\u0131k d\u00f6nemleri ve belirli yemek zamanlar\u0131 aras\u0131nda ge\u00e7i\u015fler yapan bir beslenme plan\u0131d\u0131r. Belirlenen bu zamanlar nedeniyle daha d\u00fc\u015f\u00fck kalori al\u0131m\u0131 sa\u011flayarak kilo verme a\u00e7\u0131s\u0131ndan g\u00fcndemde yerini almaktad\u0131r. ARALIKLI ORU\u00c7 NASIL UYGULANIR? Aral\u0131kl\u0131 oru\u00e7 i\u00e7in birka\u00e7 y\u00f6ntemden bahsetmek m\u00fcmk\u00fcnd\u00fcr. Bu y\u00f6ntemlerin hepsi yemek yeme ve oru\u00e7 tutman\u0131n farkl\u0131 periyodik bi\u00e7imlerde d\u00fczenlenmi\u015f halidir. 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Oru\u00e7 kavram\u0131 farkl\u0131 k\u00fclt\u00fcrler i\u00e7erisinde farkl\u0131 ama\u00e7larla kendine yer edinmi\u015ftir. Bu ama\u00e7lardan biri sa\u011fl\u0131kl\u0131 beslenmedir. Son d\u00f6nemlerde pop\u00fclerle\u015fen aral\u0131kl\u0131 oru\u00e7 (intermittent fasting \/ IF) belirli a\u00e7l\u0131k d\u00f6nemleri ve belirli yemek zamanlar\u0131 aras\u0131nda ge\u00e7i\u015fler yapan bir beslenme plan\u0131d\u0131r. Belirlenen bu zamanlar nedeniyle daha d\u00fc\u015f\u00fck kalori al\u0131m\u0131 sa\u011flayarak kilo verme a\u00e7\u0131s\u0131ndan g\u00fcndemde yerini almaktad\u0131r. ARALIKLI ORU\u00c7 NASIL UYGULANIR? Aral\u0131kl\u0131 oru\u00e7 i\u00e7in birka\u00e7 y\u00f6ntemden bahsetmek m\u00fcmk\u00fcnd\u00fcr. Bu y\u00f6ntemlerin hepsi yemek yeme ve oru\u00e7 tutman\u0131n farkl\u0131 periyodik bi\u00e7imlerde d\u00fczenlenmi\u015f halidir. 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