The “what” of Intermittent Fasting is pretty straightforward – it’s a pattern of eating that cycles between periods of fasting and eating. When it comes to the “how,” you’ve heard of various methods, from the popular 16/8 method to the 5:2 diet. Some even go as extreme as fasting for a full 24 hours once or twice a week.
You’ve also heard that there are no food restrictions during your eating windows, so theoretically you could eat whatever you want. But what exactly should you be consuming for optimal results? Could you dive into a pile of donuts after a 16-hour fast?
Here’s what you need to know about what to eat during intermittent fasting, to maintain a balanced diet and achieve your health goals.
Yes, you can eat, but only during the designated eating windows. The word “intermittent” means you’re not just fasting non-stop; you’re taking breaks to eat.
How long your eating window is depends on the type of intermittent fasting you’re doing. For example, with the popular 16/8 method, you fast for 16 hours and eat during an eight-hour window.
Knowing which foods to eat while fasting 16/8 or any other type of intermittent fasting can increase the effectiveness of this pattern of eating.
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During your eating windows you should consume the kind of nutrient-dense foods that will provide your body with the necessary fuel and nourishment.
Foods rich in protein such as lean meats (chicken, turkey, lean cuts of beef), eggs, and plant-based proteins (lentils, quinoa, chickpeas) are excellent choices for satiety (14).
These foods also help in maintaining muscle mass which is important when using intermittent fasting for weight loss (19).
Leafy greens (kale, spinach, broccoli), starchy vegetables (sweet potatoes, squash), and colorful fruits (berries, oranges, apples) are essential sources of vitamins, minerals, and fiber (8).
Eating fruits during intermittent fasting window can also help replenish glycogen levels in your body, providing energy for your workouts.
Avocados, nuts, seeds, and fatty fish like salmon and mackerel are packed with healthy fats. These are great for heart health and can also help to keep you satisfied (4) (24).
Some intermittent fasting benefits, such as reducing inflammation (12), may be amplified by eating healthy fats (20).
Foods like brown rice, oatmeal, and whole-grain bread are excellent sources of complex carbohydrates for your intermittent fasting food list. They provide the body with slow-releasing energy, which can be beneficial during your fast and are health-friendly (7).
You’re only allowed to drink zero-calorie beverages during your fasting period, so you can use your eating window to enjoy other options outside of water and black coffee, in moderation.
Bear in mind that intermittentfasting is not a diet in the traditional sense; it’s more of an eating pattern.
Know that there are no restrictions on what types of foods you can eat. However, there are consequences to regularly consuming a lot of unhealthy, high-calorie foods during your eating windows – these can hinder your weight loss goals and may negatively affect your overall health.
Unhealthy foods, especially those high in added sugar and refined carbs, can cause blood sugar spikes and crashes that may lead to increased cravings, making it harder to maintain your fasting schedule.
Regularly consuming a lot of nutrient-poor foods and a few nutrient-dense foods can result in deficiencies in essential vitamins and minerals, leading to a range of health problems, from fatigue and poor immune function to serious conditions like osteoporosis or anemia (13).
High-calorie foods, particularly those rich in unhealthy fats and added sugars, can cause weight gain (22). Even if you’re maintaining your fasting schedule, you could still be consuming more calories than you’re burning.
Ultra-processed foods, lacking in fiber, can lead to digestive problems such as constipation or irregular bowel movements if they take the place of fiber-rich foods in the diet (6).
While sugary foods may provide a quick energy boost, this is usually followed by a crash that leaves you feeling drained and lethargic.
Read more: Intermittent Fasting Meals That Will Fit Your 16/8 Schedule
A diet high in ultra-processed foods, added sugars, and unhealthy fats may increase the risk of chronic diseases like heart disease, type 2 diabetes, and certain types of cancer (21).
To get the most out of intermittent fasting, experts recommend focusing on whole, minimally processed foods such as lean proteins, fruits and vegetables, healthy fats, and complex carbohydrates (2).
In fact, some of the healthiest diets can be incorporated into your intermittent fasting meal plan for example (1):
Although there are no specific food restrictions during intermittent fasting, it’s still important to avoid or limit foods that could potentially hinder your progress or cause discomfort. These foods to avoid or limit while intermittent fasting include:
The list above may be longer, depending on which type of intermittent fasting you’re doing. Our Low-Carb Intermittent Fasting guide, for example, also recommends avoiding high-carb foods like potatoes and grains, as well as legumes and most fruits.
Read more: Intermittent Fasting Meals That Will Fit Your 16/8 Schedule
Yes, you can eat pizza during intermittent fasting, provided it fits into your calorie and nutrient goals for the day.
However, be mindful of the ingredients and portion sizes – consider opting for a whole wheat crust, lean protein toppings like chicken or seafood, and plenty of vegetables to add fiber and nutrients. Avoid fatty meats like pepperoni or sausage and limit your cheese intake if you want to control calories.
If you’re unsure whether to eat a particular food or not, ask yourself the following questions:
By asking these questions and being mindful of your food choices, you can successfully incorporate intermittent fasting into your lifestyle while still enjoying the foods you love.
To see our guide for choosing the right Intermittent Fasting foods, go here: Intermittent Fasting Meal Plan.
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The only thing you shouldn’t do is eat during your fasting period. For your body to reap the benefits of intermittent fasting, you must stay in the fasting state long enough.
That said, there are still some common mistakes that people make while intermittent fasting that can hinder their progress or cause discomfort. These include:
Remember that the key to success in intermittent fasting is balance and sustainability. By making informed food choices and tuning into your body’s needs, you can reap the many potential benefits of this way of eating.
Read more: A Beginner Intermittent Fasting Meal Plan To Fit Your IF Journey
Not losing weight while on a 16/8 fasting regimen could be due to several reasons. One common mistake is overcompensating for the fasting period by eating excessive amounts during the eating window.
Consume a balanced, satiating diet without exceeding your daily calorie needs. Also, a lack of physical activity can limit weight loss (23). Consider incorporating moderate exercise into your routine to boost your metabolism and promote weight loss.
After 16 hours of fasting, your body enters a state called ketosis, where it starts to burn stored fat for energy because it has run out of glucose. This is thought to help promote weight loss.
During the fasting window, you should stick to zero-calorie beverages like water or black coffee. Small amounts of milk or cream in your coffee are unlikely to significantly impact your fast, but larger quantities may. If you need milk in your coffee, it’s best to keep it to a minimum.
Adding a small amount of milk to your coffee doesn’t necessarily break your fast, but it does add some calories and could potentially affect the metabolic state that fasting induces.
If you’re fasting for weight loss, a splash of milk in your coffee isn’t likely to derail your efforts, but if you’re fasting for health reasons like autophagy, any caloric intake may disrupt the process.
Overall, the key to a successful intermittent fasting journey is to focus on whole, nutrient-rich foods and avoid or limit ultra-processed and unhealthy options.
Remember, intermittent fasting is not a quick fix or crash diet; it’s a lifestyle change that can promote better health and aid in weight loss when done correctly. With this in mind, make sure to listen to your body, stay hydrated, and choose healthy food options during your eating windows.
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