Intermittent fasting? Here are the foods that dietitians want you to prioritize

Intermittent fasting has become very popular among some people on weight loss journeys. This way of eating can supposedly lead to weight loss and improve your energy levels. Some even say it improves your cognitive health. Everywhere you look, intermittent fasters are raving online about the benefits they experience by narrowing their eating window.

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

Eating the right balance of foods will help you feel energized, keep hunger at bay, and make sure you get the nutrients you need. Track your macros in an app like MyFitnessPal it can help you achieve the right balance of protein, fat and carbohydrates

On the other hand, some foods can lead to a greater probability of energy crashes, increased hunger, and can even disrupt your fasting goals.

Let’s dive into what to eat when intermittent fasting to make the most of your eating windows with some advice from one of our dietitians.

Prioritize Lean Protein 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 it is especially essential for people with fitness or weight loss goals. It helps maintain fullness and preserve lean muscle mass by repairing and building muscle tissue during periods of reduced caloric intake. (7)

Eat a variety of lean protein-rich foods as well as:

• chicken
• Turkey
• Fish
• tofu
• Ova
• Low-fat dairy products

Protein-rich foods help ensure that your meals are nutritious and nutrient-dense. If you exercise during your fast, eating enough protein can support muscle mass and also help with recovery after training.

Plus, protein-rich foods are very filling, which means you’ll stay fuller for longer, reducing the likelihood of overeating during your eating window throughout the day. (8)

If you are trying to increase protein, MyFitnessPal currently offers 7 days free High-Protein Quick Start Plan.

Incorporate whole grains for sustained energy

Whole grains are a staple 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 feel your best while intermittent fasting:

• Brown rice
• Quinoa
• oats
• Whole wheat bread

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

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

For optimal digestion and prolonged fullness, make fiber-rich grains a central part of your meals. learn how to follow your fiber intake like 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 pack a punch of vitamins, minerals, fiber and water to keep you hydrated and energized.

During your eating window, load up on:

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

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

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

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About the Experts:

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

Joanna Gregg, MS, RD is food data curator at MyFitnessPal. He earned his bachelor’s degree in Nutrition from Georgia State University and his Master’s degree from the University of Nebraska. Her focus is to help people find the right balance of nutrition, fitness and healthy living to achieve 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 healthy and provide stable energy levels during times of fasting.

Healthy fats are those found in foods including:

• Avocados
• nuts
• seeds
• Olive oil
• Fatty fish

These foods are rich in nutrients that support heart and heart health. Remember, healthy fats are energy dense, so a little goes a long way to keep you satisfied. (4) Pull for one to two tablespoons per meal depending on your goals and caloric needs. (12)

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

Stay hydrated: drinks without water and without calories

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

Drinking enough water during fasting and eating windows can prevent common fasting problems such as (5):

• Headache
• Fatigue
• Dehydration

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

Also, avoid sugary drinks or drinks with added sugar and excess calories, as these can spike your blood sugar and interrupt any fasting benefits you would otherwise reap. (14)

Foods to Limit: Processed Foods, Sugary Snacks, and Fried Items

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

Ultra-processed snacks, sugary sweets and fried items 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:

• Sugary snacks: Sweets, pastries, donuts, and sugary cereals
• Ultra-processed snacks: Chips, packaged cookies and crackers
• Sugary drinks: Sodas, sweetened coffee drinks and fruit juices with added sugar
• Fried items: french fries, fried chicken, onion rings and battered fish
• Pre-packaged frozen meals: frozen pizza, microwave dinners and processed convenience foods
• Refined carbohydrates: White bread, white pasta and pastries made with refined flour

These foods can not only disrupt your fasting goals, but also contribute to unwanted weight gain, likely defeating your fasting goal. (16)

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

The Bottom Line: Fueling Your Body During Intermittent Fasting

When intermittent fasting, what you eat during your eating window matters for your weight loss goals. Your nutrition choices play a significant role in how you feel and perform while intermittent fasting.

Tracking your meals and snacks in the 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 intermittent track timer in the app to help you stay on track.

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