Weight Loss

Best Foods For Intermittent Fasting

What Are The Best Foods
For Intermittent Fasting?

best foods to eat for intermittent fasting picture of a variety of healthy food

What are the best foods for intermittent fasting for the most effective results? I will list them here and then go through each and why each help with intermittent fasting.

Here are the best foods to eat when Intermittent Fasting:

  1. Proteins
  2. Low Fat Dairy
  3. Vegetables
  4. Healthy Fats
  5. Nuts and Seeds
  6. Fruits
  7. Whole Grains

Now, you may be thinking….sure, these foods are what anyone should eat to be healthy or lose weight. Yes, you are right. In these food categories though, there are certain foods that will be more effective in intermittent fasting than others. I want to go through each food group and give you the best foods to eat in each category. First, let’s talk about Intermittent fasting for a minute!

What Is Intermittent Fasting?

best foods for intermittent fasting picture of notebook and clock

Intermittent fasting is not a diet. It is a pattern of where you are eating and not eating for a period of time. There are different types of fasting methods. I describe the most common 7 types of intermittent fasting here. Every time you eat, it affects your insulin levels in your body. Your body breaks down those carbs into glucose which raises your blood sugar levels. Your pancreases releases insulin and this insulin attaches to your cells to allow the absorption of glucose. All the extra glucose then gets stored in your fat cells.

When you are fasting, you obviously aren’t eating food. In this fasting state, your body is forced to burn energy from those stored fat cells, which causes a loss of body fat. This results in weight loss. 

Benefits Of Intermittent Fasting?

First of all, intermittent fasting is great for weight loss. When your body goes without eating for longer periods of time, it lowers your blood sugar levels which triggers your body to burn more fat. 

Here are more health benefits of intermittent fasting.

It improves your mental health. Intermittent fasting causes you to have more energy and clear headed. It causes your mind to perform better because of the cell renewal that your body goes through while fasting. 

Here you can read about  mental health and intermittent fasting.

Intermittent fasting also increases your metabolism, helps reduce risk of diseases such as Type 2 Diabetes

Now that I’ve touched on what intermittent fasting is and its benefits, let’s get started on the best foods to eat when fasting and why they are effective for weight loss.

someone running

PROTEIN

Why Is Protein Necessary?

Getting enough protein helps preserve your muscles as they are burning fat. Protein also helps keep your immune system healthy.

Here are some excellent choices for protein for intermittent fasting:

  1. Lean Beef
  2. Chicken
  3. Eggs
  4. Seafood
  5. Low-fat dairy

Lean cuts of beef, especially grass-fed beef improves blood sugar levels and is low in calories. 

It’s one of the leanest proteins and great for intermittent fasting. As mentioned above, blood sugar levels play an important role in burning fat.

Grass-Fed Beef

best foods for intermittent fasting. beef
best foods for intermittent fasting. grilled chicken breast

Chicken-stick to the leaner cuts of chicken like chicken breast. 

Because of the high protein in chicken, it will help fill you up at meals

Eggs are high in protein and also a low calorie food. Eating eggs helps you feel fuller and gives your metabolism a boost to burn more fat. Eggs also have vitamin D. 

This vitamin is important for bone health and enough vitamin D is recommended when intermittent fasting. 

Eggs are also full of vitamin A, B, and healthy fats so it’s an excellent food for intermittent fasting and weight loss. 

Free range eggs are the best choice as there are many health benefits.

Eggs

best foods for intermittent fasting. brown eggs

Seafood

best foods for intermittent fasting. salmon

Salmon-one of the best fish choices since it’s high in protein and low in calories. It also has high omega 3 fatty acid which is beneficial for your body. Here’s an article talking about how good salmon is for weight loss.

Since these unique fatty acids trigger fat burning, they are ideal for intermittent fasting

Sardines-have a high protein content. The protein gives your metabolism a boost resulting in weight loss. It also helps keep you satisfied and feeling decreases your hunger. This helps you lose weight by giving your body all the nutrients it needs. 

Tilapia and trout are also great options

Dairy products such as milk, yogurt, and low-fat cheese-As long as you are eating in moderation, dairy can be eaten during your eating period and will help keep you fuller. 

These have some amount of protein as well and Greek yogourt is a great choice since it’s high in protein.

LOW-FAT DAIRY

bowl of greek yogurt with berries and nuts
milk being poured into a glass

Also a bit of milk in your coffee or tea can help curb your appetite and get you through to the end of your fast. 

Just keep in mind that too much dairy will break your fast so watch the amount you are having and limit your dairy intake to make sure you’re not having too much during your fasting period.

VEGETABLES

  • Vegetables- Green leafy vegetables like spinach, kale, swiss chard, romaine lettuce are great options. 

These greens are an excellent source of vitamins and minerals. They are also low in calories and full of fibre, making them an ideal food for weight loss.


  • Vegetables like zucchini, mushrooms, asparagus, and broccoli, cauliflower, and cucumbers are also some of the best vegetables for weight loss especially when you are doing intermittent fasting.

They are low in sugar so won’t have much impact on your blood sugar and they are packed with vitamins and minerals.

HEALTHY FATS

Healthy fats can help your body absorb essential nutrients. This helps us fell full and restores our energy. 

It can also help curb sweet sugar cravings

Some healthy fats to include in intermittent fasting are 

Organic Coconut Oil- This oil gives your energy a boost and provides the body with fatty acids

MCT oil- This type of oil can make you feel fuller without consuming too many calories. 

Both MCT oil or coconut oil can be added to your morning coffee with grass-fed butter to make bulletproof coffee. This type of coffee helps speed up your metabolism, burning more fat.

coconut

Nuts and Seeds

best foods for intermittent fasting. plate of almonds

Nuts are full of fibre and also have protein. The fibre in nuts helps you feel full. It helps curb cravings when you’re not as hungry. 

Nuts are something I have in the house for a daily snack. I usually try to grab a handful just before supper. This causes me to eat less in my meal!

Best choices for nuts are:

 Almonds-even though almonds are high in calories, they are also high in fibre. Eating almonds will help satisfy you and keep you feeling full. 

Walnuts-high in antioxidants, are a good source of fibre, and they will also help you feel fuller.

Cashews, brazil nuts, and pistachios are also excellent nuts to snack on for intermittent fasting as well.

Chia Seeds-contains soluble fibre which absorbs water and expands in your stomach. 

This makes you feel fuller and slows which should increase fullness and causes your body to absorb food slower. 

They are also an excellent source of protein which makes them a great choice for intermittent fasting and weight loss.

  • pumpkin seeds, sunflower seeds, and flax seeds are also healthy choices for seeds doing intermittent fasting.

chia seeds

FRUIT

  • Fruits such as berries are a good option when intermittent fasting. Even though there are so many vitamins in fruit, they contain natural sugar which spikes your blood sugar. 

Fruits should be eaten in moderation.

Blackberries, strawberries, and blueberries are a good option and are also full of antioxidants.

Blueberries are the fruit with the highest antioxidants, and blueberries help lower sugar levels.

  • Apples have fibre, vitamin c and also contain antioxidants
  • Apricots- lots of Vitamin A and C. Low in calories, low fat and have antioxidants, soluble fibre, Vitamin C, E, and beta carotene plus more healthy ingredients!

Other safe fruits for intermittent fasting include avocado(which is also a healthy fat!) coconut, lemon,kiwi, watermelon, and papaya.

WHOLE GRAINS

Whole grains are some of the best foods to eat when intermittent fasting  because of their fibre content. 

Oats- Oats absorb water to fill up your stomach. This helps in promoting weight loss which makes it a great option for intermittent fasting. It is very 

Quinoa-it’s actually a seed, not a grain. Quinoa is high in protein, calcium, fibre, and a ton of vitamins. 

It is higher in carbs so if you’re following keto or another low carb diet, you need to watch your portions.

Barley- Has insoluble and soluble fibre. This helps digestion. Barley is also full of nutrients and high in fibre so it reduces hunger making it a great option for intermittent fasting. 

jar of oats

What Food Will You Add To Your Intermittent Fasting Routine?

fruit
free range eggs

I have touched on the best foods to eat when intermittent fasting. I have incorporated a lot of these foods into my fasting routine, but I am still learning something new constantly and getting tips on how to lose weight more effectively with intermittent fasting. 

Here’s my fasting experience so far. If you want to have the best results when fasting, you need to make sure you are eating the right foods. Whether you are looking to improve overall health or wanting to lose weight, these foods will all help while intermittent fasting to achieve the results you want. 

If you’re looking to accelerate your intermittent fasting results, check out this video with 5 tips to help. 

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