Intermittent Fasting Food List: What You Should Eat And What You Should Avoid

Scientists have studied intermittent fasting for years, so we have extensive research on its perks and pitfalls. We also know who can follow a fasting schedule and who should avoid it or talk to their healthcare provider before trying it.

Often, people care about choosing the right fasting window (which is undoubtedly vital), but more essential is the quantity and quality of the foods they eat during their intermittent fasting journey. 

In this case, we will explore the intermittent fasting food list: what you should eat and avoid.

Moreover, we can also learn about foods that don’t break the fast to ensure your intermittent fasting process is as effective as possible.

Spoiler: This information may not seem unique, but it will positively impact your well-being. You don’t need to deprive yourself of your favorite snacks or meals, but you should ensure you balance healthy meals with those you may identify as “guilty pleasures.”

What Is An Intermittent Fasting Food List?

The intermittent fasting food list encompasses all the foods and beverages you can enjoy during this eating regime. These foods are healthy and packed with natural nutrients that help maintain energy and health.

The list of foods to eat while following a 16/8 intermittent fasting 7 day meal plan or any other fasting plan is crucial because:

• It makes you feel better overall.
• It lets you feel satiated for longer;
• Loads your body with vitamins and minerals;
• It gives you energy during the fasting window;

Therefore, in addition to the intermittent fasting schedule, consider structuring your meal plan to include the foods we will cover in the article.

Can You Eat Anything During Intermittent Fasting?

You can eat anything during the eating window of your intermittent fasting process, but this is less likely to produce the desired results. 

In reality, individuals who try intermittent fasting for the first time often abstain from food for a certain period and then feel they deserve to overindulge in their favorite foods, such as desserts, chips, and other low-quality meals.

However, intermittent fasting involves following a schedule and eating nutritious foods most of the time. You must prioritize food choices to lose weight or improve your health. So, eating everything and anything during intermittent fasting is not a good option.

Your main job is ensuring that most meals contain whole, natural foods. During the eating window, 20% of your food intake can be sweets or other processed foods.

Experts advise against depriving yourself of all the high-calorie foods you enjoy. Still, consuming them in much smaller amounts is essential while prioritizing healthy foods as much as possible.

Complete deprivation of snacks you may want from time to time may be harmful because complete deprivation often enhances the possibility of enjoying that food item even more. Indeed, as time passes, you will get used to this dietary approach, and your cravings for low-quality foods reduce a bit. 

Yet, the best thing to do is allow yourself some guilty-pleasure treats while prioritizing healthy foods to eat while fasting 16/8 and generally as often as possible.

Read more: Hourly Benefits Fasting Chart: A Guide To How The Body Works As You Go Without Food

What Can Be Eaten In Intermittent Fasting?

Most people wonder, “What can I eat during intermittent fasting?”

This knowledge can help you create a 7-day meal plan for intermittent fasting that contains all the necessities to sustain good health without being greatly affected by the restricted eating regime.

Our list of foods involves: 

1. Fruits
2. Water
3. Veggies
4. Whole Grains
5. Lean Protein and Healthy Fats

Fruits – or foods that are high in fiber

Fruits are a staple food often associated with something sweet and pleasant. 

Yet, rarely does anyone know that they are also potent sources of dietary fiber (1). 

Eating fiber is essential for your body as it does the following:

• Promotes digestion
• Protects your heart
• Reduces constipation
• Improves your gut health 
• Supports the weight loss process (2)

Eating fruits instead of sweet foods like candy or waffles with syrup will do your body a real favor. Most diet experts recommend consuming a variety of fruits, as all of them offer specific benefits that positively impact your health.

Some famously-loved fruits include: 

• Kiwi
• Apples
• Berries
• Tomatoes
• Bananas
• Avocados
• Watermelon
• Mangoes
• Pineapple

Fruit consumption is also significant because you can do so many things with fruits, like:

• Add to homemade dessert recipes
• Blend them into smoothies
• Or eat them whole

Eating whole fruits is the best way to attain fiber and other vitamins.

Just be sure to rinse them well in warm water before consumption. 

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Veggies – the foods that should be part of every meal

Hands down, vegetables may be the best staple food ever! 

Veggies should become a part of every meal for many reasons. 

For starters, they add versatility to the taste of your meals and freshen them up a bit.

Secondly, vegetables, like fruits, have a high fiber content, which is vital for digestion and gut health in general.

Some research states that veggies also help:

• Weight management
• Regulate blood sugar levels
• Promote cardiovascular health
• Lower the risk of chronic disease (3).

People can do much with veggies simply by adding them to salads, baked meals, and smoothies. 

As suggested, eating whole veggies is a healthy choice at every meal.

Here’s a list of vegetable examples:

• Brussels sprouts
• Leafy greens
• Mushrooms
• Bell pepper
• Cucumber
• Broccoli
• Beans
• Kale

Adding veggies to a 16/8 intermittent fasting meal plan or general routine meals is one of the best things you can do for your health. 

Whole Grains – healthy and so delicious

Whole grains are great for healthy diets, providing fiber, complex carbohydrates, protein, and other nutrients. 

We must add whole-grain foods into our diet because they can help us feel fuller for longer due to dietary fiber, improve blood cholesterol levels, and enhance our immune system (4).

Check out the list of whole-grain foods that you can find at almost any store: 

• Oats (rolled or steel cut)
• Whole-wheat bread
• Whole-grain pasta
• Buckwheat
• Brown rice
• Amaranth
• Sorghum
• Wild rice
• Barley
• Spelt
• Corn
• Farro
• Millet
• Bulgur
• Popcorn
• Quinoa (4).

Whole grains are a perfect addition to your healthy dishes; their versatility won’t make you bored. 

Lean Protein and Healthy Fats – or food that keeps you fuller and invigorated for longer

Lean protein foods are low in saturated fat and tend to be low in total calories. According to recent research, high-protein diets are effective for weight loss (5).

Lean protein can also help you maintain or build muscle, which is why it is beneficial to add it to your intermittent fasting eating periods. 

Maintaining and building muscle from protein is especially true for those who workout as part of their healthy lifestyle.

There are different sources of lean protein:

• Animal (fish and seafood, poultry, red meat)
• Plant (beans, lentils, nuts, and seeds)
• Dairy (yogurt, cheese, eggs, milk)
• Supplements

In addition to their protein content, fish, seafood, and avocados contain loads of healthy fats that help lower the risk of heart disease, stroke, and high blood pressure (6). 

Additional sources of healthy fats include:

• Nuts
• Olives
• Seeds
• Olive oil
• Canola oil
• Peanut oil
• Sesame oils

Water – hydration always matters

While not technically a food, water is a key element in a dietary regime. 

The amount of water a person needs will depend on their sex, height, weight, activity level, and climate.

Hydration is especially vital for those following intermittent fasting meal plans because it does not break a fast but helps to regulate the body’s many essential processes. 

Hydration during fasting can reduce hunger and decrease dizziness or headaches, especially if you’re trying a beginner’s intermittent fasting meal plan.

Adequate hydration can also: 

• Help your joints 
• Help your digestive health
• Improve brain performance
• Improve your heart health
• Regulate your body temperature (7)

What Foods Don’t Break A Fast?

The list of foods that don’t break a fast primarily consists of non-caloric beverages rather than solid meals. 

During your fasting window, you can sample great items such as:

• Green tea
• Bone broth
• Herbal teas
• Black coffee
• Plain water with lemon
• Water-diluted apple cider vinegar.

They contain very little or no calories, so you can add them to your intermittent fasting regime without worrying about disrupting the process.

Even though pure bone broth might technically break your fast, a small amount will not cause your body to exit ketosis (8).

What Are Foods To Avoid During An Intermittent Fasting Period?

Knowing what to eat during an intermittent fasting program means knowing which foods to avoid or reduce.

The list of foods to avoid while intermittent fasting consists of: 

• White rice, white pasta, and bread
• Sugary foods, like cakes, cookies, fruit juice, sauces
• Processed foods that contain few whole food ingredients
• High-calorie beverages (alcohol, soda, lemonade, cocktails, milkshakes)
• Fried foods (chips, French fries, donuts, funnel cake, fried meat and seafood)

Read more: What’s the Best Intermittent Fasting Schedule for Muscle Gain?

Which Meal To Skip In Intermittent Fasting?

Some experts recommend skipping dinner during intermittent fasting because breakfast and lunch are crucial to maintaining your energy throughout the day. 

A good example is the 12-hour fast, during which one abstains from food from 8 PM to 8 AM.

Some people think that skipping breakfast is better. But eating breakfast tells your body that you have new calories available to perform daily activities, and skipping breakfast may tell your body that it needs to conserve rather than burn incoming calories.

Skipping dinner may also have side effects, such as making it more challenging to fall asleep. It can also lead to fluctuations in blood sugar, leaving you shaky and with less energy.

Do not confuse dinner with impulsive late-night snacking, leading to increased hunger and weight gain (9).

Skipping any meal long-term can negatively impact health. 

That’s why intermittent fasting should not be a permanent practice, and individuals with known health conditions should consult their doctors first.

To summarize, consult your doctor before trying intermittent fasting. 

If you must skip a meal, choose dinner. A nutritious breakfast gives you enough energy to deal with your daily routine.

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How To Make Intermittent Fasting As Effective As Possible?

You can make your intermittent fasting as effective as possible by doing the following steps:

1. Drink enough water – adequate hydration helps you stay focused and energetic during fasting.
2. Plan healthy meals – intermittent fasting meals should involve nutritious foods.
3. Avoid highly processed, high-calorie, and high-sugar foods and beverages.
4. Choose a beginner-friendly fasting timetable. 
5. Stay busy or sleep during fasting. If you focus on your tasks or get some rest, you will have less room for thoughts about food.
6. Choose low-impact workouts. Intense training and extended cardio sessions are not options while fasting. These workouts require a lot of energy, which fasting does not allow you to replenish with food.
7. Mindful eating even when you abstain from food. The food you put in your mouth always matters regarding improved health, weight management, and mental stability.

Indulging in guilty pleasure treats just because you haven’t eaten for longer than usual can negatively affect your physical and mental health. 

So, focus primarily on high-quality, whole, natural foods packed with energy and nutrients. 

Frequently Asked Questions

• Is rice ok for intermittent fasting?

Eating rice is okay during intermittent fasting, but it’s better to pick rice in its whole form, like brown rice or wild rice. 

These have more fiber, nutrients, minerals, and antioxidants than white rice. 

However, if you prefer eating white rice, that is fine in moderation. Ensure you add some quality protein, ideally a veggie salad. 

• Can I eat bread on intermittent fasting?

Eating whole wheat bread is allowed during intermittent fasting. 

Whole-grain bread is better because it provides more fiber, vitamins, and minerals. Plus, whole grains create a feeling of fullness, ideal for staying satiated longer during fasting.

• Can I lose 40 lbs in 2 months with intermittent fasting?

Losing 40 Ibs in two months with intermittent fasting may be possible if you consume healthy foods during your eating period and exercise enough. 

Yet, the results can vary depending on the person’s genetics, lifestyle, and other factors. Diet experts recommend a weekly weight loss of 1-2 pounds, while losing more may negatively impact health if sustained.

• Is it okay to do intermittent fasting every day?

Intermittent fasting should be a short-term strategy rather than a long-term solution. Skipping meals and restricting yourself all the time may harm your body. 

Therefore, talk to your doctor about the right intermittent fasting regime and proper length.

The Bottom Line

We discussed the intermittent fasting food list: what to eat and avoid. 

From the article, you understood that the food you consume matters for attaining desirable weight loss and health-boosting results.

Your intermittent fasting routine should include fruits, vegetables, whole grains, lean proteins, quality fats, and water.

Minimize sugary products, beverages, fried foods, processed meals, white rice, white pasta, and white bread. Staying hydrated, eating whole, natural foods, avoiding junk foods, and picking the proper fasting regime can enhance the effectiveness of your intermittent fasting program.