During intermittent fasting, what you eat depends on whether you are in the fasting or eating window.
During the Fasting Window
- You should avoid any food intake.
- Only consume beverages with very few or zero calories such as water, unsweetened tea, and black coffee without milk or creamers
During the Eating Window
Focus on nutrient-dense, whole foods that support satiety, energy, and overall health:
Recommended Foods
- Lean Proteins: Eggs, fish (wild-caught salmon, sardines, mackerel), poultry, legumes, nuts, and seeds help maintain muscle and curb hunger
- Healthy Fats: Olive oil, avocado, avocado oil, coconut oil, chia seeds, flax seeds, and olives support cellular health and hormone production
- Vegetables: Nutrient-rich and fiber-packed options like spinach, kale, broccoli, cauliflower, Brussels sprouts, cabbage, celery, and asparagus
- Fruits: Choose low to medium sugar fruits such as berries (raspberries, blackberries, strawberries), kiwi, grapefruit, apples, lemons, limes, and tomatoes to avoid excess fructose
- Whole Grains: Oatmeal, quinoa, brown rice, barley, buckwheat, and millet provide sustained energy and fiber
- Legumes and Beans: Black beans, chickpeas, lentils, kidney beans offer protein, fiber, and help regulate blood sugar
- Probiotics: Foods like kefir, sauerkraut, and kimchi support gut health
- Herbs and Spices: Turmeric, ginger, rosemary, cinnamon, and sage add flavor and have anti-inflammatory benefits
Foods to Avoid When Breaking Fast
- Avoid sugary, processed, or refined foods that spike blood sugar and cause fatigue.
- Avoid greasy or fried foods that are hard to digest after fasting
Hydration
- Stay well hydrated with water and calorie-free beverages throughout both fasting and eating periods
In summary, eat balanced meals rich in lean protein, healthy fats, vegetables, moderate fruits, whole grains, and probiotics during your eating window, and stick to water and zero-calorie drinks during fasting periods to optimize the benefits of intermittent fasting
