Intermittent fasting guidance

Suitability assessment, window choice and planning of plates within the window for people who want to try intermittent fasting (time-restricted eating). It is not a method for everyone.

Plate proportions: 50% Vegetables · 30% Protein · 20% Grains

Intermittent fasting guidance — Selin Yılmaz, dietitian
Duration
2 months
Frequency
Every 2 weeks
Session length
First session 60 min, check-in 30 min
Consultation
In person or online
Fee
2.200 TLFirst session fee; check-ins 1,200 TL

Is it suitable for you?

Intermittent fasting can be one way for some adults to reduce the number of meals and build a routine; research, however, shows it is not clearly better than conventional energy restriction for weight loss. I do not recommend it during pregnancy and breastfeeding, with a history of eating disorders, type 1 diabetes, insulin or glucose-lowering medication, or under 18. The first half of the first session is spent on this assessment.

How do we choose the window?

Ratios such as 16:8 or 14:10 are a starting point. The real question is which window fits your working hours, your family's dinner and your training. For most people, a window that allows dinner with the family is more sustainable.

What is inside the window?

As important as the fast is the plate you break it with: a first meal with enough protein and plenty of vegetables, enough water through the day, and a last meal before the window closes that does not overdo it. We build the plan on these three meals.

How does it work?

The plate fills as you scroll; each slice is a stage.

  1. Suitability

    History, medication and daily routine; an alternative plan if it is not suitable.

  2. Window choice

    A window that fits work, family and training hours.

  3. Plates in the window

    Plate plan for the opening, main and closing meals.

  4. Check-ins

    Every two weeks; adjusted for sleep and energy.

Recipes that often appear in this plan

Most meals in your plan are built from small variations of these recipes.

Red lentil patties (mercimek köftesi) Pulses and grains Red lentil patties (mercimek köftesi) 40 min · 210 kcal Borlotti beans in olive oil Main dish Borlotti beans in olive oil 70 min · 260 kcal Bulgur pilaf with chickpeas Pulses and grains Bulgur pilaf with chickpeas 35 min · 330 kcal Baked sea bass with vegetables Main dish Baked sea bass with vegetables 40 min · 380 kcal Overnight oats with apple and cinnamon Breakfast Overnight oats with apple and cinnamon 10 min · 340 kcal Spinach with eggs Breakfast Spinach with eggs 20 min · 250 kcal

Questions about this service

Is intermittent fasting suitable for everyone?

No. I do not recommend it during pregnancy and breastfeeding, with a history of eating disorders, type 1 diabetes, insulin or glucose-lowering medication, or under 18. Even when it suits you, I cannot say it is better than a conventional plan; we choose whichever fits your day better.

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