Intermittent fasting doesn’t have any specific food restrictions, however, it’s better to stick to a well-balanced diet. Make sure to eat high-fiber and high-protein foods to suppress your appetite during your fasting period. This can include nuts, beans, fruits, veggies, meat, fish or tofu. Note that consuming too many calories in your eating window can lead to weight gain, so make sure to track your calorie intake.
You can find more information about recommended food in the BetterMe Blog article – What to Eat During The Fasting Period.
- Veggies: A healthy diet should include high-fiber foods like broccoli, cauliflower, and brussel sprouts. It will support your digestion and will make you feel fuller.
- Beans & Legumes: Black beans, chickpeas, and peas are good sources of protein that will boost your energy.
- Fruits & Berries: Track your daily fruit intake and avoid overeating them as they contain natural sugar that can increase your insulin level. Add more berries to your diet, you can scatter them over a salad or a dessert.
- Nuts: Nuts are full of healthy fats that will give you a feeling of satiety. Be careful, they are high in calories, so do not overeat them. You can nosh on a handful of almonds, walnuts, hazelnuts or cashews as a snack.
- Protein: Lean beef, chicken, eggs and seafood are excellent sources of protein. It will give you the feeling of fullness and will help build muscle mass.
- Seafood: Salmon, shrimp, and trout are the best nutrient-dense choices.
- Whole Grains: Barley, brown rice, buckwheat, bulgur, and oatmeal are rich in protein and fiber.
- Healthy Fats: Nuts, seafood, olive oil, and coconut oil are the best sources of healthy fats.
- Dairy: There is no need to choose low-fat dairy, as they have fewer nutrients.
Food to avoid: fast food (french fries, pizza, hamburgers, etc), processed food (cereals, crisps, sausage, etc), simple carbs (raw sugar, fruit juice concentrate, etc), sweets (chocolate, candy, etc).
When it comes to snacks, please check out our article for great ideas – Intermittent Fasting Snacks.
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