What is Intermittent Fasting and how is it done?

What is Intermittent Fasting

IF diet , or intermittent fasting, is a type of diet that helps support weight loss and physical health by resting the body. Intermittent Fasting diet is a diet method that has been around since ancient times. Intermittent fasting can be considered among the most popular health and fitness trends preferred all over the world. Many studies have revealed that this diet has strong positive effects on the body and brain. So, what foods should be eaten on the IF diet?

The IF diet is also called the intermittent fasting diet . People who are uncomfortable with their excess weight use this method to lose weight, simplify their lifestyle and become healthier. It is a diet in which you will make it a habit to eat regularly and at the same time every day. Fasting diet consists of methods in which you should feel full for 4, 6 or 8 hours during the day and remain hungry for the remaining hours. The IF diet sample list explains in detail what kind of nutrition program you should follow. However, before you start applying the list, you must be checked by an expert and have the necessary examinations done.

What is Intermittent Fasting?

The IF diet, which arouses the interest of those who hear it, is partially expressed as a fasting practice. Those who go on an if diet to lose weight and rest their stomach starve themselves. In this nutritional system, the body is starved for certain hours. This allows the body to burn fat more easily. This nutrition program, which dates back to the 1940s, aims to determine your eating hours rather than what you eat. Those who follow an IF diet regulate their feeding hours and nutrition program by applying the IF diet hours. Intermittent fasting diet, preferred by those who have weight problems and cannot lose weight, provides successful results when applied in a disciplined manner. If you take into account the recommendations of experts and eat regularly with the intermittent fasting diet list, you can get rid of your excess weight.

It is possible to reach the target weight in a short time thanks to the intermittent fasting diet, which nutritionists frequently explain and aim to make everyone aware of. If you have never been on a diet before and are going to follow this diet, you should examine expert opinions about intermittent fasting. You can learn how to follow the IF diet sample menu list.

How to do IF diet?

As with every diet program, the intermittent fasting diet program also has certain rules that must be followed. There are a few important points when following the diet that it is easy to reach the desired weight if you pay attention to it. Those on an IF diet should pay attention to the following issues:

  • First of all, you need to determine the nutritional interval correctly according to your age and metabolism. For this, you should definitely get help from an expert.
  • You need to eat regularly at the same time every day, and in this context, it is necessary to follow the rules of if diet hours.
  • IF diet hours: After feeling full for 4, 6 or 8 hours during the day, you need to remain hungry for the remaining hours.
  • You should definitely not think that you are hungry during this period.
  • You should choose different activities for yourself and distract your attention from food.
  • A correct diet program requires strong motivation.
  • Alternatively, you can skip 2 meals and fast for 24 hours.
  • If you have eaten dinner one day, you need to spend the day with only water until the evening of the next day.
  • During the hours when you are hungry, your body burns the nutrients you consume.

Those who follow the IF diet should not starve for 16 hours a day when they first follow the diet. It would be better to start with a program where fasting periods are shorter. An expert will decide more accurately the time period that is suitable for you.

IF diet sample menu

When you follow an IF nutrition program, it is observed that the amount of insulin decreases during the time your body is starving. After possible diseases are eliminated by a specialist, the best nutrition program will be created for you. After the experts perform your health checks, they will inform you about the nutritional routine you should follow. You can prepare a healthier list with the intermittent fasting sample menu that you can use to determine the most suitable nutrition program for yourself. IF diet sample menu:


  • When you wake up, you should start the day with green tea or unsweetened coffee.
  • Detox drinks are also suitable for the IF diet.
  • At 10:00 you can have toast and boiled eggs. You can also choose a smoothie with lots of fruit instead.

11.30 Snack

  • You can have a snack with 4 almonds and a light salad.


  • You can eat lightly cooked fish, plenty of vegetables and a bowl of yoghurt between 12.30 and 13.00.
  • You can also consume homemade fruit juice without added sugar.


  • You can consume seasonal fruit of your choice and a piece of dark chocolate during your snack.


  • If you are very hungry before dinner, you can eat boiled potatoes or a handful of popcorn.
  • You can eat grilled chicken and vegetables around 18.00, and have plain, preferably homemade pudding for dessert.

Abbas Jahangir

I am a researcher and writer with a background in food and nutritional science. I am the founder of Foodstrend.com, our reputable online platform offering scientifically-backed articles on health, food, nutrition, kitchen tips, recipes, diet, and fitness. With a commitment to providing accurate and reliable information, we strive to empower our readers to make informed decisions about their health and lifestyle choices. Join us on Foodstrend.com's journey toward a healthier and happier lifestyle.

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