Intermittent Fasting? Here Are the Foods Dietitians Want You to Prioritize

Intermittent fasting is very popular among some people on a weight loss journey. This way of eating can likely lead to weight loss and increased energy levels. Some even claim it sharpens cognitive health. Everywhere you look, intermittent fasters are shouting online about the benefits of narrowing down their diets.

However, your food choices throughout the day can have a significant impact on your physical condition and performance during your fasting period.

Eating the right balance of foods will keep you full of energy, reduce hunger, and ensure you’re getting the nutrients you need. Track macros in apps like my fitness pal Helps maintain the right balance of protein, fat, and carbohydrates

On the other hand, some foods are more likely to cause low energy and increased hunger, which can even interfere with your fasting goals.

Let’s take a closer look at what you should eat during intermittent fasting to make the most of your meal time, with advice from a nutritionist.

Prioritize lean protein for satiety and muscle support

When intermittent fasting, including lean protein in your diet is key to staying full and preserving muscle mass. (1)

Protein is especially essential for people with fitness or weight loss goals. Repairing and building muscle tissue during periods of reduced calorie intake helps you stay full and maintain lean muscle mass. (7)

Eat a variety of foods that are low in fat and high in protein, such as:

• chicken
• turkey
• fish
• Tofu
• egg
• low fat dairy products

Protein-rich foods help make your meals full and nutritious. If you exercise while fasting, consuming enough protein will support muscle mass and aid in post-workout recovery.

Plus, protein-rich foods are more satiating, meaning you’ll feel full longer and be less likely to overeat during meal times throughout the day. (8)

If you want to increase protein, my fitness pal We are currently offering a free 7-day Quick Start High Protein Plan.

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Incorporate whole grains for sustainable energy

Whole grains are a foundational food group when doing intermittent fasting because they provide long-term energy and keep hunger at bay for much longer than refined carbohydrates. (9)

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

• brown rice
• Quinoa
• oats
• whole wheat bread

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

Whole grains help prevent energy loss, especially during fasting. (10) Additionally, the fiber found in whole grains helps stabilize blood sugar levels, so you avoid energy spikes and dips that can inhibit your appetite during fasting schedules. (2)(11)

For optimal digestion and lasting satiety, make fiber-rich grains the centerpiece of your diet. Learn how to track your fiber intake like a nutritionist.

Stay nourished with plenty of fruits and vegetables

Fruits and vegetables are often overlooked, but are essential during intermittent fasting. It’s rich in vitamins, minerals, fiber, and water, keeping you hydrated and energized.

During mealtimes, consume the following:

• Leafy vegetables such as spinach and kale
• colorful berries
• carrot
• broccoli
• sweet potato

These foods are perfect for mealtimes because they provide high nutrient density without excess calories. Additionally, the water content in these foods helps keep you hydrated and full, while the fiber contributes to digestive health and satiety. (3)

If your current health goal is weight loss, consider basing your meals on vegetables to increase the size and portion of your meals while lowering your calorie intake. This will help you stay satisfied throughout the fasting period. (12)

About the experts:

caroline thomasson I am a registered dietitian and certified diabetes instructor. With 12 years in the industry, she has over 40 publications and works as a household goods consultant and advisor, speaker, broadcast publicist, and recipe developer.

Joanna Gregg, MS, RD I’m the food data curator for 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 diet, fitness, and healthy living to reach optimal health.

Consume healthy fats for weight management and satiety

Incorporating healthy fats into your diet can help keep you feeling full and provide steady energy levels while fasting.

Healthy fats are those found in foods such as:

• avocado
• nuts
• seed
• olive oil
• fatty fish

These foods are rich in nutrients that support brain and heart health. Remember that healthy fats are energy-rich, so even small amounts can go a long way in keeping you feeling satisfied. (4) Aim for 1 to 2 tablespoons per meal, depending on your goals and calorie needs. (12)

Omega-3 fatty acids, especially found in oily fish such as salmon and sardines, can help reduce inflammation and promote heart health. (13) Including these fats in your diet at least twice a week will help you feel fuller longer and help you cope with hunger pangs while fasting. (13)

Stay hydrated: water and non-calorie drinks

Proper hydration is important while fasting. Water helps reduce hunger and keeps your body functioning optimally. Record the amount of water you drink indoors MyFitnessPal app To ensure hydration.

Drinking enough water during both fasting and eating periods may help prevent common fasting-related problems, including:5):

• headache
• fatigue
• dehydration

Choose low- or zero-calorie drinks, such as water, to keep you hydrated and not break your fast.

Also, avoid sugary drinks or drinks with added sugar or excess calories. These can cause blood sugar levels to spike and interfere with the benefits of fasting you might otherwise get. (14)

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

While certain foods are helpful during intermittent fasting, others should be limited to avoid negative effects on energy levels and satiety.

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

Examples of foods to avoid:

• Sweet snacks: candies, pastries, donuts, sweet cereals
• Ultra-processed snacks: chips, packaged cookies, crackers
• Sugar-sweetened beverages: carbonated drinks, sweetened coffee drinks, sugar-sweetened fruit juices
• Fried foods: French fries, fried chicken, onion rings, battered fish
• Prepackaged frozen foods: frozen pizza, microwave dinners, instant processed foods
• Refined carbohydrates: White bread, white pasta, and pastries made with refined flour.

Not only can these foods interfere with your fasting goals, but they can also cause unwanted weight gain, defeating the purpose of your fast. (16)

Instead, choose nutrient-dense whole foods, such as homemade, balanced snacks and baked goods made with whole grains and natural ingredients. (17) For example, apples and peanut butter, protein smoothies, cottage cheese and fruit, etc. are all balanced snack choices that may help you better reach your weight goals.

Bottom line: Refuel your body during intermittent fasting

With intermittent fasting, what you eat during your eating periods is important to your weight loss goals. Nutritional choices play an important role in your mood and performance during intermittent fasting.

Track your meals and snacks MyFitnessPal app Intermittent fasting, on the other hand, can be a sustainable and effective way to support your health goals. Also, don’t forget to use the app’s intermittent tracking timer to stay on track.

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