Intermittent fasting has become an increasingly popular diet strategy for weight loss and health improvement. During intermittent fasting, you cycle between periods of eating and fasting. This allows your body to burn through its glucose stores and start burning fat for fuel. While intermittent fasting can be an effective way to lose weight and improve metabolism, it’s important to eat the right foods during your eating window.
What is Intermittent Fasting?
Intermittent fasting involves alternating between periods of eating and fasting. Some popular intermittent fasting schedules include:
- 16/8 method: Fast for 16 hours per day, eat during an 8 hour eating window.
- 5:2 diet: Eat normally 5 days per week, fast or restrict calories to 500-600 for 2 days.
- Eat-Stop-Eat: Do a 24 hour fast 1-2 times per week.
- Warrior diet: Eat small amounts of raw fruits and vegetables during the day, eat 1 large meal at night.
No matter which method you choose, intermittent fasting can help boost fat burning and facilitate weight loss. It does this in a few key ways:
- Helps control calorie intake: Reduces overall calories by limiting the hours you can eat.
- Boosts metabolism: Your body burns calories more efficiently when it doesn’t have food constantly coming in.
- Promotes fat burning: Forces your body to burn through glucose and start burning fat stores.
- Supports cellular repair: Gives your digestive system a rest and allows cellular repair processes to occur.
Choosing the Right Foods
While intermittent fasting can make it easier to reduce overall calories, it’s still important to eat nutritious whole foods during your eating window. Here are some of the best foods to eat while intermittent fasting:
Lean Proteins
High-quality proteins should be the cornerstone of every meal while intermittent fasting. Protein is the most satiating macronutrient, keeping you feeling fuller for longer. Some healthy protein sources include:
- Eggs
- Chicken and turkey
- Fish and seafood
- Lean beef and pork
- Tofu and tempeh
- Legumes
- Nuts and nut butters
- Whey protein powder
Non-Starchy Vegetables
Non-starchy vegetables are low in calories and carbs, making them an ideal food for intermittent fasting. They also provide antioxidants, fiber, vitamins, and minerals. Some beneficial options include:
- Broccoli
- Cauliflower
- Cabbage
- Asparagus
- Kale
- Spinach
- Zucchini
- Mushrooms
- Onions
- Peppers
Healthy Fats
While intermittent fasting does promote body fat breakdown, you still need to consume healthy fats to support hormone production, brain function, and vitamin absorption. Choose fats from plant and animal sources like:
- Avocados and avocado oil
- Coconut oil
- Olive oil
- Ghee or butter
- Fatty fish like salmon
- Chia seeds and flaxseeds
- Walnuts and almonds
Berries
Berries like strawberries, blueberries, raspberries and blackberries are packed with antioxidants and are lower in sugar than other fruits. They add flavor and nutrition to intermittent fasting meals. Other fruits to enjoy in moderation include:
- Apples
- Grapefruit
- Peaches
- Pears
Foods to Avoid
Some foods are best limited or avoided altogether when intermittent fasting. These include:
- Refined carbs: Foods like white bread, cookies, crackers, and chips can spike blood sugar and insulin, making fasting more difficult.
- Sugary drinks: Soda, juice, sports drinks, and other sweetened beverages contain added sugar that can impact blood sugar control.
- Processed meats: Deli meats, hot dogs, sausages, and bacon are high in sodium and unhealthy fats that may raise disease risk.
- Fried foods: Heavily fried foods like french fries, mozzarella sticks, and chicken tenders are high in calories and low in nutrients.
- Alcohol: Alcohol is high in empty calories and lowers inhibitions, which can lead to overeating.
Sample Intermittent Fasting Meals and Snacks
To give you an idea of what kinds of meals you can make while intermittent fasting, here are some delicious and nutritious options:
Breakfast Ideas
- Greek yogurt berry parfait: Layer Greek yogurt with fresh berries, walnuts, and chia seeds.
- Scrambled eggs and vegetables: Eggs cooked with spinach, tomatoes, onions, mushrooms, etc.
- Salmon and avocado toast: Smoked salmon, mashed avocado, and lemon juice on whole grain toast.
- Overnight oats: Rolled oats soaked in milk overnight with nuts, coconut, fruit, etc.
- Tofu veggie scramble: Tofu seasoned with turmeric and cooked with veggies like peppers, kale, etc.
Lunch Ideas
- Chicken spinach salad: Chicken breast, spinach, avocado, hardboiled egg, tomatoes.
- Veggie and hummus wrap: Hummus, mixed greens, tomatoes, cucumbers wrapped in a whole grain tortilla.
- Tuna salad: Canned tuna with mayo/Greek yogurt, celery, onion, lemon juice, served over greens.
- Salmon salad: Mixed greens topped with salmon, balsamic vinaigrette, crumbled feta.
- Beef or turkey burger: Served on a lettuce wrap or portobello bun with veggies.
Dinner Ideas
- Shrimp and veggie fajitas: Sauteed shrimp, onions, peppers wrapped in lettuce or on cauliflower rice.
- Meatballs with zucchini noodles: Turkey or beef meatballs served over spiralized zucchini noodles and marinara.
- Steak with roasted vegetables: Grilled steak served with roasted broccoli, cauliflower, Brussels sprouts.
- Stuffed peppers: Bell peppers stuffed with ground turkey, vegetables, goat cheese.
- Chicken stir fry: Chicken and a colorful array of vegetables sauteed in coconut oil.
Snack Ideas
- Hard boiled eggs
- High-fat Greek yogurt
- Nut butter with celery sticks
- Berries
- Kale chips
- Chia pudding made with coconut milk
- Avocado with lime juice
- Cucumber slices with hummus
- Guacamole and vegetables
Sample Intermittent Fasting Meal Plan
Here is a sample day of eating that shows what a healthy intermittent fasting plan could look like:
| Time | Meal |
|---|---|
| 7:00 AM | Black coffee or green tea |
| 11:00 AM | Scrambled eggs with spinach and tomatoes |
| 1:00 PM | Turkey burger with side salad |
| 3:00 PM | Celery sticks with almond butter |
| 6:00 PM | Chicken fajitas with peppers and onions |
| 8:00 PM | Stop eating for the day and begin 16 hour fast |
As you can see, this sample schedule allows a 16 hour fasting period between an 8 hour eating window. Meals emphasize lean proteins, healthy fats, vegetables and some fruit. It limits processed foods, refined carbs, and empty calorie beverages.
Foods to Stock Up On
To set yourself up for intermittent fasting success, be sure to stock up on the following foods:
- Eggs: One of the most versatile high protein foods. Scrambled, hard boiled, fried, etc.
- Chicken and turkey: Get boneless, skinless breasts to cook quickly.
- Fish: Salmon, tuna, and other fatty fish are great for omega-3s.
- Lean red meat: Grass-fed beef, bison, etc. are great as occasional red meat options.
- Tofu and tempeh: High protein soy-based options if you follow a vegetarian diet.
- Frozen vegetables: Have healthy vegetables on hand at all times by stocking up on frozen options like spinach, cauliflower, broccoli, peppers, etc.
- Fresh vegetables: Shop for in-season fresh vegetables and prep them to have on hand.
- Avocados and olives: Great sources of healthy fats.
- Nuts and nut butters: Look for options with no sugar added.
- Condiments: Olive oil, balsamic vinegar, mustard, lemon juice, etc. to flavor fasting meals.
Tips for Success
Here are some tips to help you be successful with intermittent fasting:
- Stay hydrated by drinking water, herbal tea, coffee, bone broth, or other non-caloric beverages during your fast.
- Get enough sleep, as lack of sleep can increase hunger hormones.
- Reduce stress through meditation, yoga, brisk walks, etc. High stress levels undermine fasting.
- Fight cravings by brushing your teeth, going for a walk, drinking tea or water with apple cider vinegar.
- Stay busy to help distract yourself from hunger during the fast.
- Chew gum to help satiate oral fixation and cravings.
- Eat enough protein and fat during eating periods to sustain satiety.
- Choose whole, unprocessed foods whenever possible to optimize nutrition.
- Listen to your body and be flexible – modify your fasting plan if needed.
Potential Benefits of Intermittent Fasting
Here is a quick overview of some of the top health benefits associated with intermittent fasting:
- Weight loss: Simplifies calorie restriction and leads to metabolic adaptations that spur fat loss.
- Heart health: May reduce markers of inflammation, cholesterol levels, blood triglycerides, and blood pressure.
- Brain health: Boosts production of BDNF, a protein involved in neuron growth.
- Blood sugar control: By giving pancreas a rest, can improve insulin sensitivity.
- Slowed aging: Related to benefits on cellular repair, gene expression, and metabollic factors.
- Cancer prevention: Animal studies link intermittent fasting to slower tumor growth.
Possible Side Effects of Intermittent Fasting
While intermittent fasting can have many benefits, it does come with some potential side effects including:
- Hunger, especially when first starting
- Headaches
- Irritability and trouble concentrating
- Constipation
- Fatigue
- Dizziness
- Difficulty sleeping
Most of these side effects are short term and should resolve as your body gets used to fasting. Make sure to drink plenty of fluids, get enough sodium, and ease into your chosen fasting protocol.
Certain populations should not fast without medical supervision. This includes people with diabetes, pregnant or breastfeeding women, those with a history of disordered eating, and people taking certain medications.
Conclusion
Intermittent fasting can be a sustainable, flexible way to improve your health when paired with a nutritious whole food diet. Focus on high quality proteins, healthy fats and antioxidant-rich vegetables during your eating window. Stay hydrated and listen to your body, modifying your fasting schedule as needed. With consistency over time, intermittent fasting can help you lose weight,lower disease risk factors and feel your best.
