The Intermittent Fasting Diet: Food, Menus, FAQs, and Recipes

The Intermittent Fasting Diet

Everything you need to know about the Intermittent Fasting Diet, including foods to eat, menus, FAQs, shopping lists, and more.

The Intermittent Fasting Diet, also known as the Intermittent Energy Restriction Diet. It is a broad phrase that refers to a meal-timing regimen. An intermittent fasting eating regimen is a type of eating cycle that alternates between fasting and eating periods. It is now the world’s most popular fitness fad diet, with many people becoming aware of the numerous health and fitness benefits it can bring. 

People typically employ it not just to enhance their health, but also to make their lives easier. Many people are starting to consider intermittent fasting as a healthier and more convenient means of reducing, controlling, and maintaining weight. According to experts, its benefits vary from the aforementioned to even extending your life.

What is the Intermittent Fasting Diet Plan?

An intermittent fasting diet teaches you when to eat and when to avoid eating, as opposed to many other eating regimens that restrict what you consume and instruct you what to eat and what not to eat. During the fasting phase of an intermittent fasting diet, you eat very little or nothing at all. During the eating period, you eat normally and do not compensate for the fasting period by eating more.

There are several methods of intermittent fasting. You must decide which strategy will suit you. The first method is fasting in the morning and restricting food intake to eight-hour intervals. Another method is Fast-Eat-Fast, which means you eat only from dinner until dinner the next day. The third method is the 5:2 diet method, which allows you to consume between 500 and 600 calories on fasting days. Note that at least 12 hours of fasting must occur. The last method is alternate-day fasting. It is done by reducing calories on most days to around 500-600. It is known as calorie reduction.

Foods to Eat on the Intermittent Fasting Diet

foods to eat

No food is off limit, but the following foods are healthier choices.

  • Whole Grain: Farro, Millet, Sorghum, Oatmeal, Brown Rice, Buckwheat, Millet
  • Fruit: Apples, Berries, Cherries, Plums, Oranges, Melons, Apricots, Peaches, Pears
  • Vegetables: Carrots, Tomatoes, Green Beans, Cauliflower, Broccoli, Kane, Spinach, Arugula, Cabbage, Potatoes 
  • Beans and Legumes: Pinto Beans, Kidney Beans, Black Beans
  • Seafood: Tuna, Mackerel, Sardines, Crabs, Shrimps
  • Proteins: Tofu, Tempeh, Eggs, Chicken
  • Nuts and Seeds: Almonds, Macadamia Nuts, Peanuts, Flaxseeds

Foods Not to Eat

No food is off-limits on this diet but it limits the intake of the following foods.

  • Pastries
  • Crackers
  • Cookies
  • Candy
  • Cake
  • Sweetened Coffee
  • Sugary cereals

What to Drink on the Intermittent Fasting Diet

The Intermittent Fasting Diet
what to drink

You can drink the following on this diet.

  • Water
  • Herbal Tea
  • Coffee

What Not to Drink

Limit the intake of these drinks

  • Sweetened Coffee
  • Energy Drink
  • Carbonated Drink


Thank you for your interest in learning more about our Intermittent Fasting Diet plan. Our free embedded checklists are available for download and use at any time. This will come in handy when it comes to meal preparation and grocery shopping.