Intermittent fasting has become very popular among some people on their weight loss journeys. This way of eating should lead to weight loss and improve your energy levels. Some even claim that it increases your cognitive health. Everywhere you look, intermittent fasters are screaming online about the benefits they experience by tightening their eating window.

However, the food choices you make during your day can greatly impact how you feel and perform throughout fasting periods.

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

On the other hand, some foods can trigger a greater chance of an energy crash, increase hunger, and possibly even derail your fasting goals.

Let's dive into what to eat during intermittent fasting to make the most of your eating bouts with some tips from one of our nutritionists.

Prioritize lean proteins for satiety and muscle support

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

protein Especially essential for people with fitness or weight loss goals. It helps keep you full and maintains lean muscle mass by repairing and building muscle tissue during periods of low calorie intake. (7)

Eat a variety of lean foods Protein-rich foods like:

• A chick
• turkey
• fish
• Tofu
• egg
• Low-fat dairy

Protein-rich foods help ensure that your meals are filling and nutrient-rich. If you exercise while fasting, eating enough protein can support muscle mass and help with post-workout recovery as well.

Additionally, protein-rich foods are more filling, meaning you'll stay full longer, reducing the likelihood of overeating during your all-day eating window. (8)

If you're looking to increase your protein, MyFitnessPal It currently offers 7 days free High protein quick start plan.

Incorporating whole grains for sustainable energy

Whole grains are an essential food group if you are intermittent fasting because they provide long-lasting energy and suppress hunger for much longer than refined carbohydrates. (9)

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

• Brown rice
• Quinoa
• Oats
• Whole grain bread

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

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

For optimal digestion and long-lasting fullness, make fiber-rich grains a staple part of your meals. He learns How to track your fiber Eat like a dietitian here.

Eat fruits and vegetables to get nutrients

It's easy to overlook fruits and vegetables, but they are essential during intermittent fasting. They contain a large amount of vitamins, minerals, fiber and water to keep you hydrated and active.

During mealtime, load the following:

• Leafy vegetables such as spinach and kale
• Colored berries
• Carrots
• broccoli
• Sweet potatoes

These foods provide high nutritional density without excessive amounts of calories, making them ideal for your eating windows. In addition, the water content in these foods helps with hydration and a feeling of fullness, and the fiber in them contributes to digestive health and fullness. (3)

If weight loss is your current health goal, consider making vegetables the base of your meals to increase the portion or bulk of your meal while controlling calories, which will help you stay satisfied throughout the fast. (12)

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About the experts:

Caroline Thomason He is a registered dietitian and certified diabetes educator. With 12 years in the industry, she has published in over 40 publications, and is a CPG consultant, speaker, podcaster, and recipe developer.

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

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Include healthy fats for weight management and satiety

Incorporating healthy fats into your diet can help you stay full and provide steady energy levels during times of 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 goes a long way in keeping you satisfied. (4Eat one or two tablespoons per meal depending on your goals and calorie needs. (12)

Omega-3 fatty acids, particularly found in oily 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 full longer, making it easier to control hunger during periods of fasting. (13)

Stay hydrated: water and calorie-free drinks

Proper hydration is crucial when fasting. Water may help reduce hunger and keep the body functioning optimally. Track the amount of water you drink My Fitness Pal application To make sure you stay hydrated.

Drinking enough water while fasting and eating can prevent common problems related to fasting such as (5):

• Headache
• exhaustion
• drought

Choose low-calorie or no-calorie drinks such as water, which will not break your fast and will keep you hydrated.

Also avoid sugary drinks or drinks that contain added sugar and excess calories, as they can spike your blood sugar and negate any benefits you gain from fasting. (14)

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

While some foods can help you during intermittent fasting, others should be limited to avoid negative effects on energy levels and satiety signals.

Ultra-processed snacks, sugary desserts, and fried foods are often high in unhealthy fats, refined sugars, and empty calories, which can lead to a rapid energy crash and increased hunger. (15)

Some examples of foods to avoid:

• Sugary snacks: candy, pastries, donuts, and sugary cereals
• Ultra-processed snacks: potato chips, packaged cookies, and crackers
• Sugary drinks: soft drinks, sweetened coffee drinks, and fruit juices with added sugar
• Fried items: French fries, fried chicken, onion rings, fried fish
• Pre-packaged frozen meals: frozen pizza, microwave dinners, and processed prepared foods
• Refined carbohydrates: white bread, white pasta, and pastries made with refined flour

These foods may not only derail your fasting goals, but also contribute to unwanted weight gain, which will likely thwart your fasting goal. (16)

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

Bottom line: Nourish your body during intermittent fasting

When intermittent fasting, what you eat during your eating window is important to your weight loss goals. Your food choices play an important role in how you feel and perform during intermittent fasting.

Track your meals and snacks My Fitness Pal application While intermittent fasting may be a sustainable and effective way to support your health goals. And don't forget to use the in-app intermittent tracking timer to help you stay on track.

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