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How to balance time restrictive intermittent fasting with maintaining good nutritional eating?

I am very curious how different people balance and incorporate the magnitude of information provided by research into their daily lives. I make most of my nutritional and health decisions from evidence and have no problem spending the time reading through examine.com or pubmed. I am honestly perplexed though as to how anyone can actually apply it all.

The largest contradiction I think is in the contrast between having a significant amount of high quality calories (for the mostly average athletic male in his 30s, for example) and intermittently fasting or having reduced calories days.

I am supposed to have 5 servings of vegetables and 2 servings fruit per day, have 38 grams of fiber, 83 grams of fat, 90 grams of protein, 8 or more cups of water, and all being equivalent to 2500 calories or so. At the same time, I intermittent fast (16/8) and occasionally do 40 hour fasts. I am just so confused how all these nutritional goals are able to be met daily. Based on all these requirements, I literally have to eat every 2 hours or so.

TLDR: How does one intermittent fast and fulfill nutritional objectives in the day?

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Answer

Fasting is an incremental procedure. You start with three days, move up to seven, then two weeks, followed by a 30-40 day fast. Its the ultimate detox and needs to have substantial breaks as you work your way up

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