Intermittent Fasting? Here are the foods dietitians want you to prioritize

Intermittent fasting has become very popular among some people on their weight loss journeys. This way of eating can supposedly lead to weight loss and improved energy levels. Some even claim it sharpens your cognitive health. Everywhere you look, casual posters are shouting online about the benefits they’re experiencing by tightening their eating window.

However, the food choices you make during the day can significantly affect how you feel and perform during the fasting period.

Eating the right balance of foods will help you feel full of energy, prevent hunger and ensure you get the nutrients you need. Tracking your macros in an app like MyFitnessPal can help you achieve the right balance of protein, fat and carbohydrates

On the other hand, some foods can lead to a higher chance of energy crashes, increased hunger, and even derail your fasting goals.

Let’s dive into what to eat when intermittent fasting to get the most out of your meals with some tips from one of our dietitians.

Favor lean protein for satiety and muscle support

When intermittent fasting, including lean protein in meals is key to maintaining satiety and maintaining muscle mass. (1)

Protein is especially important for people who have fitness or weight loss goals. It helps maintain satiety and preserve lean muscle mass by restoring and building muscle tissue during periods of reduced calorie intake. (7)

Eat a variety of fast foods foods rich in protein such as:

• Chicken
• Turkey
• A fish
• Tofu
• Eggs
• Low-fat dairy products

Protein-rich foods help make your meals filling and nutrient-dense. If you exercise while fasting, getting enough protein can support muscle mass and aid in post-workout recovery.

Plus, protein-rich foods are very filling, meaning you’ll stay fuller for longer, reducing the likelihood of overeating throughout the day. (8)

If you want to increase your protein intake, MyFitnessPal currently offers free 7 days Quick Start High-Protein Plan.

Include whole grains for sustainable energy

Whole grains are a fundamental food group if you’re intermittent fasting because they provide long-lasting energy and keep hunger at bay much longer than refined carbohydrates. (9)

Add these to your meals to help you feel your best during intermittent fasting:

• Brown rice
• Quinoa
• Oats
• Whole grain bread

These foods are high in fiber and take longer to digest, giving you a steady release of energy.

Whole grains can help prevent energy dips, especially during fasting hours. (10) Plus, the fiber in whole grains can help stabilize your blood sugar levels, so you avoid the energy spikes and crashes that could disrupt your appetite during your fasting schedule. (2)(11)

For optimal digestion and prolonged satiety, make fiber-rich cereals the central part of your meals. Learn how to trace your fiber entry as a dietitian here.

Load up on fruits and vegetables for nutrients

Fruits and vegetables are easy to overlook, but they are essential during intermittent fasting. They contain a lot of vitamins, minerals, fiber and water to keep you hydrated and full of energy.

During your eating window, load:

• Leafy greens like spinach and kale
• Colorful berries
• Carrots
• Broccoli
• Sweet potatoes

These foods offer high nutrient density without excessive calories, making them perfect for your eating windows. In addition, the water content in these foods helps with hydration and satiety, and their fiber contributes to the health and satiety of digestion. (3)

If weight loss is your current health goal, consider making vegetables the basis of your meals to increase volume or meal size while keeping your calorie intake in check, which will help you stay satisfied throughout the fasting period. (12)

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About experts:

Caroline Thomason is a registered dietitian and certified diabetes educator. With 12 years in the industry, she has published in more than 40 publications, is a CPG consultant and advisor, speaker, broadcast spokesperson and formula developer.

Joanna Gregg, MS, RD is the food data curator at MyFitnessPal. She received her bachelor’s degree in nutrition from Georgia State University and her master’s degree from the University of Nebraska. Her focus is helping people find the right balance of food, fitness and healthy living to achieve their optimal health.

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Include healthy fats for weight control and satiety

Including healthy fats in your diet can help you stay full and provide stable energy levels during fasting.

Healthy fats are those found in foods including:

• Avocado
• Nuts
• Seeds
• Olive oil
• Fatty fish

These foods are rich in nutrients that support brain and heart health. Remember, healthy fats are high in energy, so a little helps keep you satisfied. (4) Take one to two tablespoons per meal depending on your goals and calorie needs. (12)

Omega-3 fatty acids, found especially in fatty fish such as salmon or sardines, are beneficial for reducing inflammation and promoting heart health. (13) Including these fats in your meals at least twice a week can help you feel fuller longer, making it easier to control hunger during fasting periods. (13)

Stay hydrated: water and drinks without calories

Proper hydration is key during fasting. Water can help curb hunger and keep your body functioning optimally. Keep track of how much water you drink in it The MyFitnessPal app to make sure you stay hydrated.

Drinking enough water while fasting and eating can potentially prevent common problems associated with fasting such as (5):

• Headaches
• Fatigue
• Dehydration

Opt for low- or no-calorie beverages, like water, that won’t break your fast and will keep you hydrated.

Also, avoid sugary drinks or drinks with added sugar and excessive calories, as they can raise blood sugar levels and interrupt any fasting benefits you might otherwise reap. (14)

Foods to limit: Processed foods, sugary snacks and fried foods

While certain foods can help you while intermittent fasting, others should be limited to avoid negative effects on energy levels and satiety cues.

Ultra-processed snacks, sugary treats, and deep-fried foods are often high in unhealthy fats, refined sugars, and empty calories, which can lead to quick energy crashes and increased hunger. (15)

Some examples of foods to avoid:

• Sweet snacks: sweets, pastries, donuts and sweet cereals
• Ultra-processed snacks: chips, packaged cookies and crackers
• Sweet drinks: carbonated drinks, sweetened coffee and fruit juices with added sugar
• Fried products: french fries, fried chicken, onion rings and battered fish
• Prepackaged Frozen Meals: Frozen Pizza, Microwave Dinners, and Processed Meals
• Refined carbohydrates: white bread, white pasta and pastries made from refined flour

These foods can not only derail your fasting goals, but also contribute to unwanted weight gain, which will likely defeat your purpose of fasting. (16)

Instead, choose nutrient-dense whole foods like homemade, balanced snacks or baked goods made with whole grains and natural ingredients. (17) For example, an apple and peanut butter, protein smoothie, or cottage cheese and fruit would be a balanced snack that might better serve your weight goals.

Bottom Line: Fueling Your Body During Intermittent Fasting

When you intermittent fast, what you eat during your meal periods is important to your weight loss goals. Your food choices play a significant role in how you feel and perform while intermittent fasting.

Tracking your meals and snacks in The MyFitnessPal app while intermittent fasting can be a sustainable and effective way to support your health goals. And don’t forget to use the occasional tracking timer in the app to keep you on track.

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2024-12-06 19:52:08
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