Eating during intermittent fasting (IF) can be confusing. This is because IF is not a diet plan but an eating pattern. IF tells you about when to eat but does not mention what foods can be included in your diet. A lack of clear dietary guidelines can give a false impression that one can eat whatever they want. For others, this can cause problems with choosing the “right” foods and drinks.
There are many ways to do intermittent fasting. Some of them are:
– 5:2 FAST
This flexible method of fasting is popular among beginners. In this method, you can eat normally for five days each week. During the remaining 2 days, you should limit your daily calorie intake to about 500 calories.
– 12-HOUR FAST
Like the 5:2 fast, this is another beginner-friendly fasting method. It is easy to follow. Simply, avoid eating any calories for 12 hours. Eat all your calories within the next 12 hours. That completes one cycle of fasting.
Once your body adapts to fasting for 12 hours, you can work your way up to fasting for longer durations, such as the 16:8 fast or 20-hour fast.
– 16-HOUR FAST
This is probably the most studied form of IF. We may say it is an extended version of the 12-hour fast. You are not allowed to eat for 16 hours a day and can eat normally in the 8-hour feeding window.
– 20-HOUR FAST OR “THE WARRIOR DIET”
This is an extreme form of fasting. It has a long fasting window of 20 hours and a short eating window of 4 hours. The 20-hour fast is ideally suited to people who have spent a considerable amount of time doing 16-hour fasts.
One study published in The Lancet Diabetes & Endocrinology showed diet-induced weight loss typically leads to a 70 percent regain in weight, so finding any type of weight-loss plan that works best for you and won’t cause you any damage in the future is the key.
For starters, here’s a breakdown of typical intermittent fasting schedules:
Alternate Day Fasting (ADF)—1 day ad libitum eating (normal eating) alternated with 1 day of complete fasting
Modified Alternate Day Fasting (mADF)—1 day ad libitum feeding alternated with 1 day very low-calorie diet (about 25 percent of normal caloric intake)
2/5—Complete fasting on 2 days of the week with 5 days ad libitum eating
1/6—Complete fasting on 1 day of the week with 6 days ad libitum eating
Time Restricting Feeding (TRF)—Fasting for 12-20 hours per day (as a prolongation of the nighttime fast) on each day of the week. “Feeding window” of 4-12 hours
OK, so you have the time windows for when you can chow down, but you’re probably wondering what to eat during your IF journey. We rounded up 10 of the best foods to create the ultimate intermittent fasting food guide that will help prevent nutrient shortfalls –
1. Water
One of the most important aspects of maintaining a healthy eating pattern while intermittent fasting is to promote hydration. As we go without fuel for 12 to 16 hours, our body’s preferred energy source is the sugar stored in the liver, also known as glycogen. As this energy is burned, so disappears a large volume of fluid and electrolytes. Drinking at least eight cups of water per day will prevent dehydration and also promote better blood flow, cognition, and muscle and joint support during your intermittent fasting regimen. Staying hydrated during intermittent fasting is critical to your health. Dehydration can cause headaches, extreme tiredness, and dizziness. If you are already struggling with these side effects of fasting, dehydration can make them worse or even serious.
2. Coffee
What about a warm cup of Joe? Will a daily Starbucks run break the fast? It’s a common question among newbie intermittent fasters. But worry not: Coffee is allowed. Because in its natural state coffee is a calorie-free beverage, it can even technically be consumed outside a designated feeding window. But the minute syrups, creamers, or candied flavorings are added, it can no longer be consumed during the time of the fast, so that’s something to keep in mind if you usually doctor up your drink.
3. Minimally-Processed Grains
Carbohydrates are an essential part of life and are most definitely not the enemy when it comes to weight loss. Because a large chunk of your day will be spent fasting during this diet, it’s important to think strategically about ways to get adequate calories while not feeling overly full. Though a healthy diet minimizes processed foods, there can be a time and place for items like whole-grain bread, bagels, and crackers, as these foods are more quickly digested for fast and easy fuel. If you intend to exercise or train regularly while intermittent fasting, these will especially be a great source of energy on the go.
4. Raspberries
Fiber—the stuff that keeps you regular—was named a shortfall nutrient by the 2015-2020 Dietary Guidelines, and a recent article in Nutrients stated that less than 10 percent of Western populations consume adequate levels of whole fruits. With eight grams of fiber per cup, raspberries are a delicious, high-fiber fruit to keep you regular during your shortened feeding window.
5. Ghee
Of course, you’ve heard a drizzle of olive oil has major health benefits, but there are plenty of other oil options out there you can use, too. You don’t want to heat an oil you’re cooking with beyond its smoke point, so next time you’re in the kitchen whipping up a stir-fry, consider using ghee as your oil of choice. Basically just clarified butter, it has a much higher smoke point—making it a great choice for hot dishes.
6. Potatoes
Similar to bread, white potatoes are digested with minimal effort from the body. And if paired with a protein source, they are a perfect post-workout snack to refuel hungry muscles. Another benefit that makes potatoes an important staple for the IF diet is that once cooled, potatoes form a resistant starch primed to fuel good bacteria in your gut.
7. Soybeans
As if we needed another excuse to splurge for an appetizer at the sushi bar, isoflavones, one of the active compounds in soybeans, have demonstrated to inhibit UVB induced cell damage and promote anti-aging. So next time you host a dinner party in, impress your guests with a delicious recipe featuring soybeans.
8. Nuts
Nuts of all varieties are known to rid body fat and lengthen your life. A prospective trial published in the British Journal of Nutrition even associated nut consumption with a reduced risk of cardiovascular disease, Type 2 diabetes, and overall mortality.
9. Blueberries
Don’t let their miniature size fool you: Blueberries are proof that good things come in small packages! Studies have shown that longevity and youthfulness is a result of anti-oxidative processes. Blueberries are a great source of antioxidants and wild blueberries are even one of the highest sources of antioxidants. Antioxidants help rid the body of free radicals and prevent widespread cellular damage.
10. Papaya
During the final hours of your fast, you’ll likely start to feel the effects of hunger, especially as you first start intermittent fasting. This “hanger” may, in turn, cause you to overeat in large quantities, leaving you feeling bloated and lethargic minutes later. Papaya possesses a unique enzyme called papain that acts upon proteins to break them down. Including chunks of this tropical fruit in a protein-dense meal can help ease digestion, making any bloat more manageable.
Food that should be avoided in intermittent fasting –
1. Processed foods
2. Refined grains
3. Trans-fat
4. Sugar-sweetened beverages
5. Candy bars
6. Processed meat
7. Alcoholic beverages
Eating during intermittent fasting is more about being healthy than just rapidly losing your weight. Thus, it is critically important to choose nutrient-dense foods such as veggies, fruits, lean proteins, and healthy fats.