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Diet & Nutrition

What to Eat During Intermittent Fasting

If you don’t pair intermittent fasting with the correct diet, it could be a waste of effort. The food you eat affects the outcome of your intermittent fasting, depending on your goal.

Intermittent fasting is identified as an eating pattern in which you alternate between periods of eating and fasting. Intermittent fasting usually doesn’t focus on what meals to eat, but on when to eat them. But, it’s also worth noting that the meal you eat after each fast contributes significantly to the effectiveness of the fast.

According to studies, intermittent fasting can be used for the following reasons:

  • boosting your metabolic wellness
  • weight loss
  • disease prevention

It’s clear that intermittent fasting can be a beneficial and necessary activity, but what foods are best for intermittent fasting? Read on to find out.

1. Fish and Seafood

A Mediterranean diet that limits meat consumption to fish and seafood and includes intermittent fasting may be “ideal for optimizing heart health.  According to research, fish is ideal for intermittent fasting because certain fatty acids promote fat burning and prevent future fat build-up. It is also high in vitamin D, in addition to being abundant in beneficial fats and proteins.

2. Beans and legumes

Food, primarily carbohydrates, provides energy for physical activity.  But you don’t want to load in lots of calories. You can just play it safe by including low-calorie carbs like beans and legumes in your diet. Meals like chickpeas, black beans, peas, and lentils have also been demonstrated to help people lose weight even when they aren’t on a diet. You should add those to your diet too.

3. Eggs

Because of how nutritious eggs are, the Dietary Guidelines for Americans recommend eating two to three 4-ounce portions of eggs weekly. Getting as much protein as you can is essential for keeping fit and building muscle, especially when you’re eating less. Five minutes is enough to cook you an egg that contains 6.24 grams of protein.

During your intermittent fasting, eating a cooked egg when the timing is appropriate can keep you charged as you prepare for another fasting cycle.

4. Avocado

Eating the highest-calorie fruit while attempting to reduce weight may seem paradoxical. The avocado is notable for its high saturation, in addition to its ease of digestion. Avocados will also keep you full throughout even the shortest fasting durations due to their high unsaturated fat content.

5. Vegetables

Vegetables help you harness many benefits while sticking to your intermittent fasting plan. A diet high in leafy greens has been shown to lower the risk of heart disease. Leafy greens are also a good option because they are high in nutrients and fiber. There are a number of veggies you can always include in your intermittent fasting plan. Some of them include:

  • Cauliflower
  • Green beans
  • Broccoli
  • Carrots
  • Tomatoes

6. Coffee

Coffee is not only an effective appetite suppressant but it can also be consumed black during intermittent fasting. To make it easier to manage long periods of fasting when you first start, you can add coconut oil, butter, or ghee to your coffee. According to experts, coffee may promote autophagy in muscle tissue, the liver, the heart, and other critical organs during intermittent fasting.

7. Water

Because a significant amount of water can be lost during intermittent fasting, hydrating is essential. If you don’t drink enough water while fasting, you’ll get the keto flu, which includes headaches and dizziness. As a result, you must drink plenty of water while you engage in intermittent fasting.


Losing weight, maintaining energy levels, and sticking to a plan all require a well-balanced diet. Nutrient-dense foods such as fruits, vegetables, whole grains, nuts, legumes, seeds, dairy, and lean proteins should be prioritized by anyone embarking on intermittent fasting.


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