Intermittent fasting has become very popular with some people on their weight loss journeys. This type of diet can reportedly lead to weight loss and improve your energy levels. Some even claim that it sharpens your cognitive health. Everywhere you look, intermittent fasters everywhere are screaming online about the benefits they’re reaping from tightening their eating window.
However, the eating choices you make during the day can have a significant impact on how well you feel and perform during your fasting periods.
Eating the right balance of foods will keep you feeling energized, keep hunger at bay and ensure you get the nutrients you need. Track your macros in an app like MyFitnessPal can help you find the right balance between proteins, fats and carbohydrates
On the other hand, some foods can lead to a greater risk of energy slumps and increased feelings of hunger, and may even interfere with your fasting goals.
With advice from one of our nutritionists, let’s talk about what to eat while intermittent fasting to make the most of your eating windows.
Prioritize lean proteins for satiety and muscle support
When intermittent fasting, including lean protein in your meals is key to feeling full and maintaining your muscle mass. (1)
protein is especially important for people with fitness or weight loss goals. It helps keep you full and maintain muscle mass by repairing and building muscle tissue during times of reduced calorie intake. (7)
Eat a variety of lean foods protein-rich foods like for example:
- Chicken
- turkey
- Fish
- tofu
- Eggs
- Low-fat dairy products
Protein-rich foods help ensure your meals are filling and nutritious. If you exercise while fasting, adequate protein intake can support muscle mass and also contribute to recovery after exercise.
Additionally, foods high in protein are highly satiating, meaning they will keep you fuller for longer and reduce the chances of you overeating during your eating window throughout the day. (8)
If you want to increase your protein intake, MyFitnessPal currently offers a free 7-day service High protein quick start plan.
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Incorporate whole grains for sustainable energy
Whole grains are a staple food group when you’re intermittent fasting because they provide long-lasting energy and keep hunger at bay for much longer than refined carbohydrates. (9)
Add these to your meals to feel good about intermittent fasting:
- Brown rice
- Quinoa
- Oats
- Whole wheat bread
These foods are rich in fiber and take longer to digest, releasing energy evenly.
Whole grains can help prevent energy slumps, especially during fasting. (10) Additionally, the fiber in whole grains can help stabilize blood sugar levels, allowing you to avoid energy spikes and dips during your fasting plan that could disrupt your appetite. (2)(11)
For optimal digestion and a long-lasting feeling of satiety, you should make fiber-rich grains a central part of your meals. Learn How to track your fiber Take like a nutritionist here.
Load up on fruits and vegetables for nutrients
Fruits and vegetables are easily overlooked, but they are essential when intermittent fasting. They contain tons of vitamins, minerals, fiber and water to keep you hydrated and energized.
During your eating window, charge the following:
- Leafy greens like spinach and kale
- Colorful berries
- Carrots
- broccoli
- sweet potatoes
These foods offer high nutrient density without excessive amounts of calories, making them perfect for your eating windows. In addition, the water content in these foods contributes to hydration and satiety, and their fiber contributes to the health and satiety of the digestive system. (3)
If weight loss is your current health goal, consider using vegetables as the basis of your meals to increase the volume or size of your meal while keeping calorie intake under control, which will help you stay satisfied during your fasting period . (12)
About the experts:
Caroline Thomason is a trained nutritionist and certified diabetes consultant. With 12 years in the industry, she has been published in over 40 publications, is a CPG consultant and consultant, speaker, broadcaster and recipe developer.
Joanna Gregg, MS, RD is a food data curator at MyFitnessPal. She earned her bachelor’s degree in nutrition from Georgia State University and her master’s degree from the University of Nebraska. Her focus is on helping people find the right balance between nutrition, fitness and a healthy lifestyle to achieve their optimal health.
Add healthy fats for weight control and satiety
Incorporating healthy fats into your diet will help you stay full and maintain stable energy levels during Lent.
Healthy fats are found in foods including:
- Avocados
- Nuts
- seeds
- olive oil
- Fat fish
These foods are rich in nutrients that support brain and heart health. Remember that healthy fats have a high energy density, so a small amount of them is enough to keep you satisfied. (4) Depending on your goals and calorie needs, consume one to two tablespoons per meal. (12)
Omega-3 fatty acids, which are particularly found in fatty fish such as salmon or sardines, have an anti-inflammatory effect and promote heart health. (13) Including these fats in your meals at least twice a week can help you feel full longer and control hunger more easily during fasting periods. (13)
Stay hydrated: water and calorie-free drinks
Proper hydration is crucial when fasting. Water can help curb hunger and keep your body functioning optimally. Keep track of how much water you drink MyFitnessPal app to ensure you stay hydrated.
Drinking enough water during both the fasting and eating phases can help prevent common fasting-related problems such as (5):
- Headache
- fatigue
- Dehydration
Opt for low- or no-calorie drinks, such as water, that will not break your fast and ensure adequate hydration.
Additionally, avoid sugary drinks or drinks with added sugar and excessive calories, as these can spike your blood sugar levels and negate any benefits of fasting you might otherwise enjoy. (14)
Foods to limit: processed foods, sugary snacks, and fried foods
While certain foods can help you with intermittent fasting, you should limit other foods to avoid negative effects on energy levels and satiety.
Highly processed snacks, sugary treats, and fried products are often high in unhealthy fats, refined sugars, and empty calories, which can lead to rapid drops in energy and increased feelings of hunger. (15)
Some examples of foods to avoid:
- Sugary snacks: candy, pastries, donuts, and sugary cereal
- Highly processed snacks: chips, packaged cookies and crackers
- Sugary drinks: sodas, sweetened coffee drinks and fruit juices with added sugar
- Fried foods: French fries, fried chicken, onion rings and breaded fish
- Prepackaged frozen meals: frozen pizza, microwave meals and processed ready meals
- Refined carbohydrates: White bread, white pasta and pastries made from refined flour
Not only may these foods interfere with your fasting goals, but they may also contribute to unwanted weight gain, which will likely defeat your purpose of fasting. (16)
Instead, choose nutrient-rich whole foods such as homemade, balanced snacks or baked goods made from whole grains and natural ingredients. (17) For example, apple and peanut butter, a protein smoothie, or cottage cheese and fruit would be balanced snack options that might better serve your weight goals.
The bottom line: Fuel your body with intermittent fasting
With intermittent fasting, what you eat during your eating window is important to your weight loss goals. Your eating habits play an important role in how you feel and perform during intermittent fasting.
Track your meals and snacks in MyFitnessPal app While intermittent fasting can be a sustainable and effective way to support your health goals. And don’t forget to use the intermittent tracking timer in the app to help you stay on top of things.
How MyFitnessPal can help
Whether you already practice intermittent fasting or are simply curious about the potential health benefits of this eating pattern, MyFitnessPal’s premium Intermittent Fasting Tracker feature can help you! Depending on your lifestyle or goals, you can choose between three fasting patterns.
You can then track daily fasting times in your diary – right next to meals, water and exercise. Ready to try it out?
The post Intermittent fasting? Here are the foods nutritionists should prioritize for you appeared first MyFitnessPal Blog.
