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

Intermittent fasting is becoming increasingly popular among people on weight loss journeys. This way of eating can lead to weight loss and improve energy levels. Some even say it affects your cognitive health. Everywhere you look, fast-casual challengers are raving online about the benefits of tightening the eating window.

However, the food choices you make throughout the day can greatly affect how you feel and perform during your fast.

Eating the right foods can help you feel energized, prevent hunger pangs, and ensure you’re getting the nutrients you need. Track your macros in the app MyFitnessPal It can help you strike the right balance of protein, fat, and carbohydrates.

On the other hand, certain foods can cause energy spikes, increased hunger, and serious problems with your fasting goals.

Let’s dive into our intermittent fasting to make the most of our eating windows with some tips from our nutritionists.

Prioritize lean proteins for satiety and muscle support

During intermittent fasting, including lean protein in your diet is key to keeping you full and maintaining muscle mass. (1)

Protein It is especially important for those with fitness or weight loss goals. Repairs and rebuilds muscle tissue during reduced calorie intake to replenish and preserve lean muscle mass. (7)

Eat different lean High protein foods as a:

• Chicken
• Turkey
• Fish
• Tofu
• Egg
• Low fat milk

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

Additionally, protein-rich foods are more satiating, meaning they keep you fuller for longer, making you less likely to overeat throughout your eating window throughout the day. (8)

If you want to add protein. MyFitnessPal Currently offers a free 7-day A quick start high-protein plan.

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Include whole grains for sustained energy

Whole grains are a cornerstone food group if you’re intermittent fasting because they provide long-lasting energy and stave off hunger better than refined carbohydrates. (9)

Add these to your meals to help you feel better during your regular fasts.

• Brown rice
• Quinoa
• oats
• Whole-grain bread

These foods are rich in fiber and take longer to digest, giving you constant energy.

Whole grains help prevent energy spikes, especially during fasting hours. (10) Plus, the fiber in whole grains helps stabilize blood sugar levels, so you can avoid cravings and energy spikes during your fasting schedule. (2)(11)

For optimal digestion and long-lasting satiety, make fiber-rich grains a staple part of your meals. Learn How to track your fiber Take it as a nutritionist here.

Load up on fruits and vegetables for nutritious meals

Fruits and vegetables may seem easy, but intermittent fasting is essential. They pack plenty of vitamins, minerals, fiber and water to keep you hydrated and energized.

Press the following during your eating window

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

These foods provide a high amount of nutrients without being high in calories, making them ideal for your dining windows. In addition, the water content in these foods helps with hydration and satiety, and their fiber contributes to digestive health and fullness. (3)

If weight loss is your current health goal, consider controlling calories and making vegetables the basis of your meals to increase the size or volume of your meals, which will help you feel satisfied throughout your fast. (12)

About the professionals:

Carolyn Thomason He is a registered dietitian and certified diabetes educator. In her 12 years in the industry, she has been published in 40+ publications, a CPG consultant and consultant, speaker, broadcast spokesperson and cookbook editor.

Joanna Gregg, MS, RD MyFitnessPal is a food data keeper. She received her bachelor’s degree in nutrition from Georgia State University and her master’s degree from the University of Nebraska. Her focus is helping people find the right diet, fitness and healthy living.

Include healthy fats for weight management and satiety

Including healthy fats in your diet will help you stay fuller and have a stable energy level during fasting.

Healthy fats are found in foods including:

• Avocado
• Nuts
• Seeds
• olive oil
• Fat fish

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

Omega-3 fatty acids, especially found in oily fish such as salmon or sardines, can help reduce inflammation and improve heart health. (13) Including these fats in your meals at least twice a week will help you feel fuller longer, making it easier to control hunger during fasting. (13)

Stay hydrated: Drink water and calorie-free drinks

Proper hydration is important during fasting. Water can help curb hunger and keep your body functioning optimally. Keep track of how much water you drink MyFitnessPal app To ensure moisture retention.

Drinking enough water during fasting and window feeding can prevent issues related to fasting.5)::

• Headache
• Fatigue
• Dehydration

Choose low- or no-calorie beverages like water, which won’t break your fast and will keep you hydrated.

Also, avoid sugary drinks or drinks with added sugar and extra calories, as these will spike your blood sugar and may cancel out any fasting benefits you’re reaping. (14)

Restricted foods: Processed foods, sugary snacks and deep fried foods

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

Highly processed snacks, sugary foods, and deep-fried items often contain unhealthy fats, refined sugars, and empty calories, which can lead to quick energy crashes and hunger pangs. (15)

Some examples of foods to avoid are:

• Sugary snacks: candy, pastries, donuts, and sugary cereals
• Highly processed snacks: chips, packaged cookies and crackers
• Sugary drinks: Sodas, sweetened coffee drinks and fruit juices with added sugar
• Deep 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

In addition to derailing your fasting goals, these foods can contribute to unwanted weight gain, which can defeat your fasting goals. (16)

Instead, choose nutrient-dense foods like home-made, balanced snacks or baked goods made with whole grains and natural ingredients. (17) for example, an apple and peanut butter, a protein shake, or cottage cheese and fruit will all be balanced snack options that can best meet your weight goals.

The bottom line: fuel your body during intermittent fasting

During intermittent fasting, what you eat during your eating window is important to your weight loss goals. During intermittent fasting, your dietary choices play a significant role in how you feel and perform.

Keep track of your meals and snacks MyFitnessPal app Intermittent fasting can be a sustainable and effective way to support your health goals. And don’t forget to use the in-app time tracking timer to help keep you on track.

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