The article is a subjective view on this topic written by writers specializing in medical writing.
It may reflect on a personal journey surrounding struggles with an illness or medical condition, involve product comparisons, diet considerations, or other health-related opinions.
Although the view is entirely that of the writer, it is based on academic experiences and scientific research they have conducted; it is fact-checked by a team of degreed medical experts, and validated by sources attached to the article.
The numbers in parenthesis (1,2,3) will take you to clickable links to related scientific papers.
Intermittent Fasting Food List 2023: 10 Foods According To Nutritionist
Intermittent fasting has gained considerable attention in recent years for its potential health benefits and effectiveness in weight management. This eating pattern involves consuming meals at specific times during the day alternating periods of fasting and eating, which can have a significant impact on our overall well-being. While fasting doesn’t dictate specific foods to consume, making mindful choices during your eating window is crucial. It is even possible to lose 48 pounds while intermittent fasting as well when done right. From lean proteins to fiber-rich vegetables, these foods offer essential nutrients while keeping you satiated and energized throughout your fasting and eating cycles.
10 Food List For Intermittent Fasting
- Fish And Seafood
- Beans And Legumes
- Whole Grains
10 Foods To Eat While Intermittent Fasting
While following an intermittent fasting eating pattern, it’s essential to choose nutrient-dense foods that provide you with essential vitamins, minerals, and energy for when the fast is broken. This will help to avoid weight gain from overeating after fasting. There are 10 lists of foods and drinks that you can incorporate into your eating and fasting window while practicing intermittent fasting to gain immense health benefits.
Staying hydrated is crucial during fasting and non-fasting periods. Water has zero calories and can help curb hunger, promote digestion, and support overall health. The amount of water that should be consumed varies on sex, height, weight, activity level, and climate.
Avocados are rich in healthy fats, fiber, and various vitamins and minerals.
Avocados are rich in healthy fats, fiber, and various vitamins and minerals; they also provide a creamy texture to meals. Because of the high unsaturated fat content of avocados, it will keep you full for a long time even throughout your fasting periods.
Eggs are a great source of high-quality protein, healthy fats, and essential nutrients. They can be prepared in various ways, such as boiled, scrambled, or as omelets, making them versatile for intermittent fasting meals. There are numerous studies that have found eating eggs, especially in the morning, will keep you full throughout the day and feeling satisfied is important for fasting.
Fish And Seafood
Fatty fish like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which have numerous health benefits. They provide protein and can be a valuable addition to your eating window. They also will help provide you with satiety as well to feel full even throughout your fast.
Vegetables contain high amounts of zinc, minerals and vitamins.
Vegetables, particularly leafy greens such as spinach, kale and mustard greens contain high amounts of zinc, minerals and vitamins. They are also crucial for digestive health as they have tons of fiber. In fasting, having a good amount of veggies in the intermittent fasting food list for weight loss will be useful for your weight goals and overall health.
Fresh fruits like berries, apples, and oranges can provide natural sweetness, fiber, and essential vitamins. Enjoy them as a snack or incorporate them into salads or smoothies during your eating window.
Nuts, such as almonds, walnuts, and pistachios, are rich in healthy fats, protein, and fiber. They can help keep you satisfied between meals and provide beneficial nutrients.
Beans And Legumes
Beans and legumes are excellent sources of plant-based protein, fiber, and various minerals.
Beans and legumes, like lentils, chickpeas, and black beans, are excellent sources of plant-based protein, fiber, and various minerals. They can be incorporated into soups, salads, or stews during your eating window. Beans and legumes contain carbohydrates which help provide energy throughout the day.
Fermented foods like yogurt, kefir, sauerkraut, and kimchi contain beneficial bacteria that can support gut health. Including these probiotic-rich foods can be beneficial for overall digestion and overall well-being. It may also help regulate your system to prevent constipation, especially during the fasting period.
Whole grains such as quinoa, brown rice, and oats offer complex carbohydrates, fiber, and essential nutrients. Whole grains contain both carbohydrates and fiber which provide sustained energy and can be included in meals to enhance satiety.
What Is Intermittent Fasting?
Intermittent fasting is an eating pattern that involves cycling between periods of fasting and eating. Unlike traditional diets that focus on what you eat, intermittent fasting primarily focuses on when you eat. It sets specific time windows for consuming food and designates periods of abstinence from daily calorie intake. The underlying principle of an intermittent fasting journey is to create a prolonged period of fasting, which allows our bodies to adapt to having a calorie restriction for a time in order to carry on cellular activities in the body and produce energy. The human body is conditioned to fast when food is scarce. Potential fasting benefits include weight loss, improved insulin sensitivity, reduced inflammation, enhanced brain function, and overall improved health.
Intermittent Fasting Methods
Intermittent fasting encompasses several different methods, each with its own unique approach to fasting and eating patterns.
- 16/8 Method: Also known as the lean gains protocol involves fasting for 16 hours every day and restricting your eating window to 8 hours. For example, you might skip breakfast and start eating at noon, then finish your last meal by 8 pm. This method can be easily incorporated into daily routines.
- 5:2 Diet: With this approach, you eat normally for five days of the week and significantly reduce your calorie intake to around 500-600 calories on two non-consecutive fasting days. On fasting days, it’s important to choose nutrient-dense foods to meet your body’s needs while keeping calories low.
- Eat-Stop-Eat: This method involves fasting for a full 24 hours once or twice a week. For example, you might finish dinner on Monday and then not eat again until dinner on Tuesday. During fasting days, it’s crucial to stay well-hydrated and consume calorie-free beverages like water, herbal tea, or black coffee.
- Alternate-Day Fasting: As the name suggests, this method entails fasting every other day. On fasting days, you either consume no calories or limit your intake to around 500 calories. On non-fasting days, you can eat normally.
- Keto-Intermittent Fasting: This is basically following a fasting method but during the eating window following a keto diet which consists of eating high fat and high protein, low to no carb meals.
It’s essential to choose an intermittent fasting method that aligns with your lifestyle, preferences, and health goals. It’s also crucial to prioritize whole foods and maintain a balanced diet during your eating windows to ensure you’re meeting your nutritional needs. As with any dietary change, consulting with a healthcare professional or registered dietitian is advisable to determine if intermittent fasting is suitable for you.
Following an intermittent fasting eating pattern can be an effective approach for weight management and overall health. This can easily be incorporated into a healthy lifestyle. While there are various methods to choose from, the key is to make mindful and nutritious food choices during your eating window. Incorporating water, avocado, eggs, fish and seafood, vegetables, fruits, nuts, beans and legumes, probiotics, and whole grains into your balanced meal can provide you with essential nutrients, fiber, healthy fats, and lean protein. These healthy foods can help keep you satiated, energized, and support your overall well-being while practicing intermittent fasting. Remember to consult with a healthcare professional or registered dietitian to ensure that intermittent fasting is suitable for you and to receive personalized guidance on your dietary choices. With a balanced and nourishing approach to eating, intermittent fasting can become a sustainable and beneficial part of your lifestyle.
+ 3 sources
Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here
- Dreher, M.L. and Davenport, A.J. (2013). Hass Avocado Composition and Potential Health Effects. [online] 53(7), pp.738–750. doi:https://doi.org/10.1080/10408398.2011.556759.
- Izzah Vasim, Chaudry Nasir Majeed and DeBoer, M.D. (2022). Intermittent Fasting and Metabolic Health. [online] 14(3), pp.631–631. doi:https://doi.org/10.3390/nu14030631.
- Welton, S., Minty, R., O’Driscoll, T., Willms, H., Poirier, D., Madden, S. and Kelly, L. (2020). Intermittent fasting and weight loss: Systematic review. Canadian family physician Medecin de famille canadien, [online] 66(2), pp.117–125. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7021351/