Everything You Need to Know About Intermittent Fasting
Intermittent Fasting Diet is a method commonly practiced by those who want to lose weight. It is structured to have two main meals per day, and there are several different ways to implement it. You can choose an Intermittent Fasting diet not only for weight loss but also to have a more organized and healthy meal plan. In this diet, the hours of fasting and feeding can be adjusted according to each individual’s daily sleep and eating habits. You can also incorporate intermittent fasting into your daily routine based on your schedule. It is recommended to follow this diet with a dietitian’s advice. If you regularly take medication or have any medical condition, it is important to consult a doctor before starting intermittent fasting.

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What Is Intermittent Fasting?

Intermittent Fasting Diet is a diet that eliminates snacking and random eating habits throughout the day, with designated and fixed meal times. It can be implemented on a daily, weekly, or monthly basis, and some individuals may choose to adopt this eating style as a lifelong habit. If the food and calorie intake during meals are properly adjusted, you can sustain your daily life while adhering to this diet program for an extended period. There are several different methods for implementing intermittent fasting. First, you need to choose the method that suits you best. Here are some intermittent fasting programs you can try:
- To practice the 16:8 ratio during fasting and feeding hours: You can divide a 24-hour day into two segments. One segment will be the fasting period, and the other will be the feeding window. The fasting period should be 16 hours, including the time you spend sleeping. The remaining 8 hours are fixed as the feeding window. At the beginning of this 8-hour period, you have your first meal, and at the end, you have your second meal. When we say “8-hour feeding window,” it doesn’t mean you can eat whatever you want for the entire 8 hours. It is recommended to have two main meals within this 8-hour period while paying attention to staying hydrated with fluids during the hours in between. Individuals who find it difficult to go without eating for 8 hours between meals can have a small snack. Although intermittent fasting allows some flexibility in choosing foods during the main meals, those who follow this diet for weight loss purposes should focus on consuming healthy foods during their main meals. Otherwise, the desired weight loss may not occur.
- Allocating the days of the week in a 5:2 ratio: Intermittent fasting can be practiced not only within a single day by setting specific time intervals but also by dividing the days within a week. In this system, you continue with your normal eating pattern for 5 days while significantly reducing your calorie intake on the remaining 2 days. On these low-calorie days, you should aim to consume approximately 500-800 kcal, and it is preferable for them not to occur consecutively. A possible schedule could be 3 days of normal eating, followed by 1 day of low-calorie intake, and then another 2 days of normal eating, followed by 1 day of low-calorie intake.
- Eat/Stop/Eat System: When following this system, you need to fast for a 24-hour period once or twice a week. The fast starts after dinner on one day and lasts until dinner the next day. This fasting period allows your organs to rest and aids in the elimination of toxins from your body. (1)
How To Do Intermittent Fasting
When practicing intermittent fasting, you need to create your own suitable meal and exercise program. If you are looking for a sample menu to try this diet, you can consider the following suggestion:
Some Tips for Intermittent Fasting
When practicing intermittent fasting, there are some key points to pay attention to. These include determining the meal times, distributing fasting days throughout the week, and maintaining a balance between main meals and snacks. The most important detail is to ensure that individuals practicing intermittent fasting pay extra attention to their fluid intake. Increasing your daily water consumption is the most important step in maintaining your health when intermittent fasting. You can benefit from some key points that will make it easier for you to follow this diet. For example, you can adjust the meal times to when you experience less hunger during the day and schedule the fasting hours to coincide with your sleeping hours. Here are some tips to consider:
- Since the consumption of sugar-free tea and coffee is allowed during both fasting and feeding hours, you can satisfy your hunger with these types of sugar-free and low-calorie beverages.
- To curb sweet cravings or sudden hunger pangs during the day, you can consume low-calorie fruits and energy-rich dried foods.
- By adding cinnamon to beverages like coffee and tea that you consume throughout the day, you can help your metabolism work efficiently without slowing it down.
- By incorporating foods such as green tea, turmeric, ginger, cinnamon, cloves, and lemon into your meals, you can accelerate weight loss.
- Allocating space for protein sources such as eggs, yogurt, milk, cheese, and meat products in your meals allows you to prepare more nutritious and healthy plates. This way, you can support muscle development while losing weight.
- By aligning the hours when you feel the hungriest with the sleep period, you can make the awake hours pass more easily.
What Are The Benefits/Risks Of Intermittent Fasting Diet?
Intermittent fasting diet has numerous benefits. However, if not applied correctly, it can have some negative effects. Before beginning this diet, it is critical to consult your doctor regarding any health conditions that may prevent you from practicing intermittent fasting. If you have no health concerns, the intermittent fasting diet can provide several benefits:

Benefits of Intermittent Fasting
- When intermittent fasting is practiced by reducing daily calorie intake, weight can be lost in a healthy manner.
- Those who want to maintain their shape can also make this diet program a routine eating habit.
- Having long intervals between meals allows the necessary time for the digestive system and other organs to rest.
- Long periods of fasting have a detoxifying effect on the body, contributing to cell renewal.
- It helps the metabolism function more effectively and balances the levels of fat and sugar in the body.(5)
- It plays an active role in managing blood pressure and regulating cholesterol levels.
- It establishes an effective dietary regimen to prevent chronic diseases. It helps reduce the effects of existing chronic conditions.(3)
- It helps regulate blood sugar levels.
- It can be considered as a preventive measure against type 2 diabetes.
- It is effective in reducing the number of triglycerides caused by poor dietary habits in the body.
Risks of Intermittent Fasting
Intermittent Fasting, although rare, may have some side effects. In such cases, it is necessary to modify the eating order. Some of the potential side effects of intermittent fasting include the following (4):
- Occurrence of complaints like headaches, dizziness during the day
- Stomach rumbling, constipation, nausea due to hunger
- Acid reflux and cramps
- Long-term performance loss in regular exercisers
These side effects of intermittent fasting may be tolerable for some individuals. However, a more serious side effect to mention is “refeeding syndrome.” This refers to metabolic disturbances in the body after a prolonged period of fasting followed by normal eating. When these disturbances occur, it is essential to seek medical attention. Additionally, hormonal imbalances and mood changes may be observed in individuals for whom this diet is contraindicated.
Sample Meal Plan for Intermittent Fasting Diet
1. Breakfast (10:00 AM):
- 1 slice of whole grain bread
- 1 boiled egg
- Feta cheese
- Cucumber
- Tomato
- Olives
2. Snack (1:30 PM):
- 1 cup of green tea
- Raw almonds, hazelnuts, walnuts, or a bowl of fresh fruits
3. Dinner (6:00 PM):
- Grilled chicken/ meatballs or fish
- Rice of wheat grains
- Yogurt
Portion control is up to you for dinner. If you want to lose weight, you should opt for smaller portions compared to before. You can also choose legumes or vegetable dishes as the main course for dinner.(2) For breakfast, you can consider various alternatives such as oatmeal or avocado. If intermittent fasting between 10:00 AM and 6:00 PM is challenging for you in the evening, you can have breakfast at 12:00 AM and dinner at 8:00 PM. During the remaining hours, you can consume plenty of water as well as sugar-free tea, black herbal tea, sugar-free black coffee, and plain soda.

Who Should Avoid Intermittent Fasting Diet?
Intermittent fasting diet, despite containing many benefits for healthy individuals, can be problematic for certain people. Here is a list of individuals who are not suitable for the intermittent fasting diet:
- Pregnant and breastfeeding women
- Extremely underweight individuals
- Individuals under the age of 18
- Those with a BMI below 18.5
- Individuals with eating disorders
- Those with blood sugar-related conditions such as insulin resistance and hypoglycemia
- Individuals experiencing low blood pressure issues
How Should The Relationship Between Intermittent Fasting and Exercise Be?
If your reason for implementing the intermittent fasting diet is weight loss, it is essential to adopt a regular exercise routine. Exercise performed on an empty stomach, especially in the fasting period, can be highly effective in burning body fat stores. In this diet where you spend a certain part of the day in a completely fasted state, exercising during periods of fasting can help you burn more fat. However, it is important to remember that when exercising on an empty stomach, muscle stores can also be depleted. Therefore, you should determine the type and intensity of your workout carefully. Similarly, you should synchronize your workout and meal times. Just as you determine the hours when your body is most resilient to hunger as your fasting window, you should also consider the times when you feel sufficiently energetic for exercise. Some individuals feel more alert and energetic when exercising on an empty stomach, while others may find it impossible to exercise while fasting. You can determine your own workout schedule based on your preferences and needs.

During intermittent fasting, instead of intense weightlifting and cardio programs, you can opt for activities such as running, walking, or pilates. You can make various adjustments to your workout program based on your fitness goals. Schedule low-intensity workouts during your fasting window and schedule weight training sessions shortly after eating. After completing a fasted workout, you can consume a protein-rich snack within the first thirty minutes to support muscle development. If you’re planning a high-intensity workout, it is recommended to schedule it during the fed state, between two meals. If that is not possible, try to exercise when you are satiated and have plenty of energy, and not too long has passed since your previous meal. While intermittent fasting and exercise may seem inseparable, it is important to take breaks if you experience symptoms such as weakness or fatigue. Intermittent fasting has a different pace compared to other diet programs, and individuals may occasionally lack the energy and strength for exercise. In such cases, it is advised not to force yourself. Once your body is ready, you can resume your workouts and continue supporting your diet with consistent, lower-intensity exercise.
If you intend to lose weight through intermittent fasting, also known as IF, it is important to consult with your doctor first. Following your doctor’s recommendations, you can create a balanced and healthy eating program.
References
- 1. https://www.acibadem.com.tr/hayat/aralikli-oruc-diyeti-hakkinda-bilmeniz-gerekenler/
- 2. https://www.memorial.com.tr/saglik-rehberi/aralikli-oruc-diyeti-nedir
- 3. https://www.drbanucayci.com/aralikli-orucun-faydalari-nelerdir/
- 4. https://www.lifemed.com.tr/poliklinikler/aralikli-oruc-intermittent-fasting/
- 5. https://www.cerrahi.com.tr/aralikli-oruc-nedir-aralikli-oruc-diyeti-if-diyeti-nasil-yapilir/99/975/
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