Intermittent Fasting Diet: What Should Be Included in the Diet List?

In the intermittent fasting diet, the goal is not only to fast but also to consume healthy foods after the fasting period. Accordingly, the diet should primarily consist of protein-rich foods, whole grains, healthy fats, fruits and vegetables, and probiotics. In addition to foods, fluid intake is crucial in the intermittent fasting diet, and individuals following this diet should ensure ample water consumption.
Here is a list of foods and fluids that should be included in the intermittent fasting diet:
Fruits: Apple, banana, orange, strawberry, peach, pear, avocado, tomato
Vegetables: Broccoli, Brussels sprouts, cauliflower, cucumber, leafy greens
Whole grains: Barley, buckwheat, quinoa, rice, oats
Healthy fats: Olive oil and avocado oil
Protein-containing foods: Meat, fish, eggs, legumes, nuts
Probiotics: Yogurt, kefir, low-fat cheese
Fluid intake: Water, tea, and coffee (without added sugar)

What Should Not Be Included in the Intermittent Fasting Diet List?
High-carbohydrate, sugary, and fatty foods, packaged and processed foods, sugary, carbonated, and alcoholic beverages should not be included or consumed in the intermittent fasting diet.
Sample Intermittent Fasting Menu
The intermittent fasting diet is often applied with the 16:8 rule, and here is an example of a menu following this format. The first main meal should be at 12:00, and the second main meal at 20:00, with the option to include a snack between them.
Sample intermittent fasting diet menu: (Quantities may vary depending on the individual)

1. FIRST MEAL AT 12:00
2. Boiled eggs
3. White cheese (total 60g)
4. Tomatoes - Cucumber - Parsley, etc.
5. Olives or avocado
6. Whole grain bread
7. SNACK (can be consumed when feeling hungry, 3-4 hours after the first main meal)

Fresh fruit
Raw almonds or nuts
1 cup of green tea

1. SECOND MEAL AT 20:00

Grilled/baked meatballs or chicken/fish or a dry legume dish (chickpeas, lentils, beans)
Green salad with plenty of olive oil
Yogurt
Bulgur pilaf
By following the intermittent fasting diet with the provided example menu, you may achieve weight loss and alleviate symptoms caused by existing health conditions. It is crucial to implement intermittent fasting under the guidance of a registered dietitian for optimal results.

Intermittent Fasting Diet: What Are the Benefits?
Intermittent fasting is a principle that extends the time during which the body burns the calories consumed in the last meal and begins to burn fat. The intermittent fasting diet shows a detox effect, supporting the elimination of toxins from the body and cell renewal. In this context, the intermittent fasting diet enables healthy weight loss. Additionally, the diet provides a rest for the digestive system and other body systems, accompanying extended periods of fasting. The intermittent fasting diet helps regulate the body's sugar and fat metabolism, as well as balancing blood pressure and cholesterol levels.
The benefits of the intermittent fasting diet include:

1. Facilitates weight loss
2. Shows a detox effect, eliminating toxins and renewing cells
3. Reduces inflammation in the body
4. Provides rest for the digestive system and other systems
5. Regulates sugar and fat metabolism
6. Acts protectively against Type 2 diabetes
7. Balances blood pressure and cholesterol levels
8. Lowers triglyceride levels
9. Shows effectiveness in treating chronic diseases

Frequently Asked Questions About Intermittent Fasting Diet
1. Who should not practice intermittent fasting?

• Individuals with a body mass index (BMI) below 20, those suffering from chronic issues or metabolic disorders affecting the liver, kidneys, or hypoglycemia, children under 18, those with eating disorders, pregnant and breastfeeding women, are not recommended to practice intermittent fasting.
• Individuals with Type 2 diabetes, low blood pressure, or high uric acid levels should practice intermittent fasting under doctor supervision. It is beneficial for those considering this diet for weight loss to consult with a specialist for a nutritional and metabolic assessment before starting.

2. What is the age-appropriate intermittent fasting?

• Intermittent fasting is generally recommended for adults. It is not advised for individuals under 18 or those over 75. Pregnant or breastfeeding women, individuals with Type 1 or Type 2 diabetes, and those with chronic illnesses should either avoid it altogether or practice it with regulated hours under the supervision of a dietitian.

3. How much weight can be lost with intermittent fasting in one month?

• Consistent implementation of the intermittent fasting diet may result in weight loss within one month, but the exact amount can vary from person to person.

4. What is the correct way to practice intermittent fasting?

• The most common and accepted form of intermittent fasting is the 16:8 rule. This method involves fasting for 16 hours and eating during the remaining 8 hours.

5. How should the first meal in intermittent fasting be?

• The first meal in intermittent fasting is generally recommended around noon at 12:00. This meal can include eggs, whole-grain bread, white cheese, and tomatoes-cucumbers.

6. Is intermittent fasting done every day?

• While the frequency may vary depending on individual preferences, it is generally recommended to practice the intermittent fasting diet for 2 or 3 days a week.