Best Foods to eat for Intermittent Fasting

Finding the right foods for diet plans can be a daunting task, especially when you are practicing a restrictive dietary plan like Intermittent Fasting.

If you are looking for an efficient way of losing and mapping out your eating pattern, Intermittent fasting is definitely meant for you. 

Intermittent Fasting is a dietary plan that allows you to divide your eating and fasting periods into separate intervals. 

While most consider rigorous fasting to be the main contributing factor that allows you to lose those couple of extra pounds, what you eat during your fasting and eating periods is imperative.

Diet plans and clean foods are an integral part of intermittent fasting that allows you to effectively lose weight to achieve optimum results. 

Associating common leafy salads and low-calorie foods with intermittent fasting is a common misconception. 

Intermittent fasting encompasses all the clean foods that are not only low-calorie but are also rich in nutrients that provide a nutritionally balanced diet. 

If you are in search of foods that you can incorporate into your diet plan for intermittent fasting but do not know where to begin, do not panic. 

Here is all you need to know the best about foods for intermittent fasting that will not break your fast.

What is Intermittent Fasting Anyway?

When simply described, Intermittent Fasting is a nutritional practice or a dietary pattern that distributes meals at regular intervals. 

Intermittent Fasting is an alternating eating pattern of fasting and eating practices that separates eating and fasting into separate consistent schedules. 

According to some nutritionists, IF or Intermittent Fasting is an efficient way of reducing access to body fat as the individual is promoted to consume only one meal per day in the span of a few weeks. 

There are several intermittent fasting schedules one can follow. Among the most eating patterns of intermittent fasting is the 16:08 which includes fasting for 16 hours and eating on schedule for 8 hours.

Another common eating plan is  20:04 including 20 hours of fasting and 4 hours of regular eating, and lastly, 14:06 which includes fasting for 14 hours and eating for 6 hours.

Learn about Intermittent fasting in detail:

How does intermittent fasting work?

There are several different patterns or schedules of intermittent fasting that are based on regular time periods of eating and fasting.

For example, you can try eating for a total of 8 hours a day and remain fasting for the remainder of the day.

Or you can also plan your fast by eating either one meal a day or two to three meals a week. 

Ideally, Intermittent fasting works by prolonging the period of time when the body has burnt excess calories consumed during the last meal.

Why are healthy and clean foods for Intermittent Fasting Important?

Intermittent Fasting is more than just a dietary schedule that distributes your eating and fasting practices into separate intervals. 

In fact, Intermittent fasting like other common dietary practices is a restrictive eating practice that promotes one to be on a calorie deficit to lose a couple of extra pounds. 

Since you are cutting back on a significant amount of calories it is important to compensate for the lack of energy due to the calorie deficit. 

This is where clean and healthy foods come into play, these foods are rich in vitamins, minerals, fiber, healthy fats, and protein that compensate for the lack of energy due to calorie deficit. 

While most invalidate the importance of fibers, proteins, healthy fats, and micronutrients like iron, zinc, electrolytes, Vitamin A, Vitamin B, C, and D, foods rich in such nutrients allow you to maintain a clean bill of health even while on a restrictive eating plan like Intermittent fasting. 

A list of Best Foods for Intermittent Fasting:

When finding foods that help you lose weight isn’t hard enough, finding foods for a restrictive diet plan like Intermittent Fasting is a whole different ordeal. 

Intermittent Fasting is a restricted diet plan that promotes you to consume calorie deficit meals to lose weight. 

Since you are in a constant calorie deficit throughout the day, it is integral to incorporate foods that provide you with a nutritionally balanced diet. 

When practicing low-calorie diets and restrictive eating schedules is to consume foods that provide the most nutritional value even when you consume fewer meals.

Here is a list of foods you can enjoy during Intermittent Fasting that are perfect for maintaining a nutritionally balanced diet:

1. Lean Proteins:

Proteins are vital nutrients for one’s overall health as they help enhance the immune system and maintain muscle strength. 

Muscle mass and muscle strength are integral for regulating blood sugar levels and boosting metabolism. 

Lean proteins such as fish, paneer, tofu, chicken, and egg whites are the right source of vitamin B that supports brain function, induces metabolism, and regulates energy levels. 

Here is a list of some healthy proteins foods you can enjoy during intermittent fasting:

  • Eggs
  • Heart Healthy Fish
  • Chicken Tights
  • Pork Chops
  • Plain Yogurt
  • Ribeye Steak
  • Tofu
  • Paneer
  • Plain Kefir
  • Nuts and Seeds
  • Whey Protein Powder (without added sugars)
  • Pea Protein Powder (without added sugars)

2. Fresh Veggies:

Consuming fresh vegetables is a great way of maintaining a nutritionally balanced diet while cutting back on calories. 

Fresh vegetables are a great way of maintaining a clean bill of health as they are a part of whole foods and pack several micronutrients your body can benefit from during Intermittent Fasting. 

Vegetables are a great source of nutrients and often allow you to maintain a lean yet healthy figure and improve brain function. 

Vegetables can make you feel fuller for prolonged periods of time and ensure a smooth bowel movement even when you are on restricted food intake.

Here is a list of nutrient-rich vegetables you can enjoy during intermittent fasting: 

  • Broccoli
  • Asparagus
  • Spinach
  • Chard
  • Kale
  • Cauliflower
  • Brussel Sprouts
  • Celery
  • Cabbage 
  • Seaweed

3. Healthy Fats:

While most consider eliminating fats the best way to lose a couple of extra pounds, healthy fats are integral for maintaining a clean bill of health even during intermittent fasting. 

In fact, these healthy fats are integral for cell growth, hormone production, energy, and insulation. 

Healthy fats contain fat-soluble nutrients such as Vitamin D, and Vitamin E, among other multivitamins. 

Here is a list of healthy fats that are not only great for your health but will not break your fast:

  • Avocado Oil
  • Olive Oil
  • MCT Oil
  • Ghee
  • Coconut Oil
  • Avocados
  • Chia Seeds
  • Nuts and nut butter
  • Olives
  • Flax Seeds

4. Sea Food:

Seafood is an exceptional addition to your intermittent fasting diet plan, especially during your eating window. 

Fish and seafood are not only rich in terms of proteins but also in Omega-3 Fatty Acids that are important for cellular production and inflammation. 

If you wanna incorporate fancy seafood into your intermittent fasting diet plan but don’t know where to begin, check this out:

  • Salmon
  • Mackerel
  • Rainbow Trout
  • Sardines
  • Mussels
  • Crab
  • Lobsters
  • Shrimp
  • Oysters
  • Anchovies

5. Fruits:

According to research unsaturated fats that are present in fruits can keep you feeling fuller for longer periods of time. 

Any form of fruit including berries is a great way of cutting back on excess calories while maintaining a healthy and nutritionally balanced diet. 

However, it is important to look for low-sugar fruits that are also low in fructose that will not break your fast during intermittent fasting. 

Fruits such as berries are a great source of flavonoids that help regulate cellular activity in the body and protect the body from cellular damage. 

Here is a list of some sweet fruits you can enjoy as nutrient-rich desserts during intermittent fasting:

  • Strawberries
  • Kiwi
  • Apples
  • Raspberries
  • Blackberries
  • Grapefruits
  • Lemon
  • Avocados
  • Lime
  • Tomatoes

6. Unsweetened Beverages:

Hydration even when fasting is a must, especially when you are cutting back on a significant amount of calorie intake. 

While most people consider liquid consumption during intermittent fasting to be prohibited, drinking water is one of the best ways to keep yourself healthy and hydrated. 

Unsweetened caffeinated beverages such as black tea and black coffee can also be consumed as effective energizers. 

Other beverages such as lemon water, buttermilk, milk, and coconut water can also be enjoyed without adding extra sugars.

7. Whole Grains:

Whole grains can be your gut’s best friend, especially during intermittent fasting. Whole grains are packed with fibers that keep you full for a longer time and provide you with the requisite energy to push through the day. 

Whole grains are also beneficial for the digestive system especially when you are switching between eating and fasting meal patterns. 

Here is a list of whole grains that will optimize your gut health even during intermittent fasting:

  • Organic Black Rice
  • Organic oatmeal
  • Organic Millet
  • Organic Brown Rice
  • Organic Wild Rice
  • Organic Quinoa

8. Legumes:

Legumes such as beans and lentils are great sources of protein and fiber that can help you maintain a clean bill of health while intermittent fasting. 

Legumes have almost no fat or cholesterol content and are rich in zinc, fiber, antioxidants, proteins, iron, and magnesium. 

Here is a list of some nutrient-rich legumes you can incorporate into your intermittent fasting diet plan:

  • Lentils
  • Black Beans
  • Lima Beans
  • Kidney Beans
  • Chickpeas
  • Green Beans