Intermittent fasting is an incredibly popular dieting approach, offering potential health and weight loss benefits. But what should you eat during the eating periods of intermittent fasting? This guide reveals what you can eat while fasting and provides sample meal plans to consider.
Introduction to Intermittent Fasting
Intermittent fasting involves alternating intervals of fasting and eating. The two most common methods are:
- 16/8 method - fasting for 16 hours in a row per day and restricting food intake to an 8-hour period;
- 5:2 method - eating normally 5 days per week and fasting or restricting calories to 500-600 for 2 days.
Many also follow the eat-stop-eat plan, fasting for 24 hours 1-2 times per week. No matter the IF pattern, the key is what you eat when not fasting. Get creative in the kitchen and consider satisfying intermittent fasting-friendly meals. Alternatively, opt for healthy meal delivery services like Ideal Nutrition to ensure nutritious, balanced foods that make IF easier to stick to long-term.
The Benefits of Intermittent Fasting
The major advantages of fasting include weight loss plus other impressive health perks, on the like as cellular repair, improved heart health, reduced inflammation, boosted mental clarity and focus, as well as prevention of chronic diseases like diabetes. Fasting triggers beneficial cellular processes related to longevity.
Of course, check with your doctor before making major diet changes. But when done properly, intermittent fasting can be safe and incredibly rewarding.
What Foods to Eat While Fasting
During your eating window, give your body the nutrients it needs without overeating. We recommend whole, minimally processed foods full of fiber, protein, and healthy fats to properly fuel your body and leave you feeling satisfied. Great options include:
Fruits and Vegetables
All types of produce, like leafy greens, berries, citrus, tomatoes, and cruciferous veggies, provide essential vitamins, minerals, and antioxidants. When breaking a fast, fruits and non-starchy vegetables can gently bring your digestion back on track.
Lean Protein
Protein sources like chicken, fish, eggs, Greek yogurt, beans, and lentils give you energy-sustaining amino acids to maintain lean muscle, keep you full between meals, and stabilize blood sugar levels.
Whole Grains
Choose minimally processed whole grains like oats, brown rice, farro, and quinoa. They are digested slower and prevent blood sugar spikes and crashes. Limit refined breads and cereals.
Healthy Fats
Nuts, seeds, avocado, olives, and extra virgin olive oil provide filling, healthy fats plus vitamins and minerals to keep your body and brain properly fueled.
In terms of beverages, focus on hydrating options like water, unsweetened coffee/tea, and broth. Limit high-sugar drinks and caloric creamy coffeehouse beverages, even when not fasting. Staying hydrated is key when following an IF diet.
Structuring Your Meals
To maximize the benefits of intermittent fasting, condense your food intake to 1 or 2 bigger meals rather than small snacks spread out during your eating window. This allows your body to enter a fasting state more fully.
You should also get balanced nutrition and not overdo it on any one food group. Supplement with a multivitamin if eating fewer meals. Make sure to properly break fasts with gentler foods before heavier meals so as not to shock your digestive tract.
Sample Intermittent Fasting Meal Plans
If following a typical 16/8 plan, you might eat two meals between 12 and 8pm, such as:
Meal 1 (at 12pm):
- Mixed greens salad with chickpeas, avocado and vinaigrette
- Grilled salmon
- Brown rice
Meal 2 (at 7pm):
- Vegetable lentil soup
- Greek yogurt with berries and almonds
On 5:2 fasting days, maximize nutrition and stay under 500-600 calories with meals like:
Breakfast:
- 2 hard-boiled eggs
- Grapefruit
- Black coffee
Lunch:
- Veggie & hummus wrap (with 1 tortilla)
Dinner:
- Tofu veggie stir fry
- Green tea
Making Intermittent Fasting Sustainable
The key to maintaining this eating pattern long term is choosing a method and meal timing schedule that works for your lifestyle. Get in proper nutrition using whole food sources, supplement mindfully if needed, stay hydrated, and listen to your body’s hunger and fullness cues. Allow for some flexibility day-to-day but stick to set fasting times as much as possible.
Extra Tips for Intermittent Fasting Success
Track your fasting periods using a fitness watch or app. Supplement with electrolytes if fasting for over 16 hours to prevent headaches, weakness, and muscle cramps. Always properly break fasts with gentle foods before heavier meals. Stay hydrated, listen to your body’s signals, get plenty of rest, and focus your meals around whole foods. This makes IF comfortable, effective, and health-promoting.
With a little planning, intermittent fasting provides a simple and empowering way to take control of your diet for better health. Focus on eating nourishing whole foods in line with your body’s signals. This fasting flexibility, along with good nutrition, will serve your body beautifully.
Frequently Asked Questions
What If I’m Still Hungry During The Fasting Period?
Feeling hungry when you first start intermittent fasting is ok. Your body needs time to adjust to relying more heavily on stored fat for fuel during the extended fasting periods. Be sure to drink plenty of calorie-free fluids, keep busy, and know that the hunger pangs should subside within a week or two as your body adapts. If hunger persists long-term, adjust your eating window or macros, so you’re fueling properly during eating periods.
Is Intermittent Fasting Good For Someone With A Health Condition Like Diabetes?
Those managing diabetes or other health conditions should always consult their doctor before making major diet changes. That said, research indicates intermittent fasting can stabilize blood sugar levels. By giving your body an extended break from constant digestion, IF can improve insulin sensitivity over time. Start conservatively under medical supervision.
I’m Over 60 Years Old - Is Intermittent Fasting Risky?
Fasting may actually profoundly benefit longevity and disease prevention as we age. However, anyone over 50 should consult their doctor before making major diet changes, especially if on medication or managing health conditions. Start conservatively - 12 hours overnight fasting incrementally working towards 16 hours with sufficient calories during eating periods. Listen to your body closely and stop if you have any adverse symptoms. Stay well hydrated as older adults are at higher risk for dehydration.
Conclusion
Intermittent fasting is an empowering approach that offers impressive health and longevity benefits. As you now know, whole, minimally processed foods should make up the bulk of your meals during eating periods. Stay hydrated, listen to your body’s needs, supplement mindfully if required, and don’t be afraid to adjust your fasting plan or meal timing as needed to sustain this lifestyle. While transitioning takes some patience initially, millions experience better energy, improved focus, easier weight management, and reduced disease risk over time by sticking to IF. By fueling well in line with your natural hunger signals, this flexible and simple eating pattern can serve your unique physiology for lifelong health and well-being.
