{"id":57413,"date":"2023-11-30T12:41:49","date_gmt":"2023-11-30T12:41:49","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=57413"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"what-can-i-eat-during-intermittent-fasting","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/","title":{"rendered":"What Can I Eat During Intermittent Fasting?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/#Can_You_Eat_Anything_During_Intermittent_Fasting\" >Can You Eat Anything During Intermittent Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/#What_Foods_Should_You_Eat_During_Intermittent_Fasting\" >What Foods Should You Eat During Intermittent Fasting?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/#Proteins\" >Proteins<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/#Fruits_and_Vegetables\" >Fruits and Vegetables<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/#Healthy_Fats\" >Healthy Fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/#Whole_Grains\" >Whole Grains<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/#Hydration\" >Hydration<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/#Research_backs_some_of_these_consequences\" >Research backs some of these consequences:<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/#Increased_Cravings\" >Increased Cravings<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/#Poor_Nutrition\" >Poor Nutrition<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/#Weight_Gain\" >Weight Gain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/#Digestive_Issues\" >Digestive Issues<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/#Lower_Energy_Levels\" >Lower Energy Levels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/#Increased_Risk_of_Chronic_Diseases\" >Increased Risk of Chronic Diseases<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/#What_Foods_Should_You_Avoid_During_Intermittent_Fasting\" >What Foods Should You Avoid During Intermittent Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/#Can_I_Eat_Pizza_During_Intermittent_Fasting\" >Can I Eat Pizza During Intermittent Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/#What_Not_To_Do_In_Intermittent_Fasting\" >What Not To Do In Intermittent Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/#Why_Am_I_Not_Losing_Weight_on_168_Fasting\" >Why Am I Not Losing Weight on 16\/8 Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/#What_Happens_After_16_Hours_of_Fasting\" >What Happens After 16 Hours of Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/#Can_I_Drink_Coffee_and_Milk_During_Intermittent_Fasting\" >Can I Drink Coffee and Milk During Intermittent Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/#Does_Milk_in_Coffee_Break_Intermittent_Fasting\" >Does Milk in Coffee Break Intermittent Fasting?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The &#8220;what&#8221; of Intermittent Fasting is pretty straightforward &#8211; it&#8217;s a pattern of eating that cycles between periods of fasting and eating. When it comes to the &#8220;how,&#8221; you&#8217;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.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=what_can_i_eat_during_intermittent_fasting&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=what_can_i_eat_during_intermittent_fasting\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">You&#8217;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?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s what you need to know about <a href=\"https:\/\/betterme.world\/articles\/what-to-eat-during-intermittent-fasting\/\">what to eat during intermittent fasting<\/a>, to maintain a balanced diet and achieve your health goals.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Eat_Anything_During_Intermittent_Fasting\"><\/span><b>Can You Eat Anything During Intermittent Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can eat, but only during the designated eating windows. The word &#8220;intermittent&#8221; means you&#8217;re not just fasting non-stop; you&#8217;re taking breaks to eat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How long your eating window is depends on the type of intermittent fasting you&#8217;re doing. For example, with the popular 16\/8 method, you fast for 16 hours and eat during an eight-hour window.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=what_can_i_eat_during_intermittent_fasting\">propel your weight loss journey <\/a> into high gear!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Foods_Should_You_Eat_During_Intermittent_Fasting\"><\/span><b>What Foods Should You Eat During Intermittent Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">During your eating windows you should consume the kind of nutrient-dense foods that will provide your body with the necessary fuel and nourishment.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Proteins\"><\/span><b>Proteins<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916523236643#\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These foods also help in maintaining muscle mass which is important when using intermittent fasting for weight loss (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916523274274?via%3Dihub\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fruits_and_Vegetables\"><\/span><b>Fruits and Vegetables<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Leafy greens (kale, spinach, broccoli), starchy vegetables (sweet potatoes, squash), and colorful fruits (berries, oranges, apples) are essential sources of vitamins, minerals, and fiber (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2161831322010262?via%3Dihub\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating fruits during <a href=\"https:\/\/betterme.world\/articles\/benefits-of-intermittent-fasting-for-women-with-expert-tips-to-reap-them-without-setbacks\/\">intermittent fasting<\/a> window can also help replenish glycogen levels in your body, providing energy for your workouts.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Healthy_Fats\"><\/span><b>Healthy Fats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK53550\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5001225\/\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some intermittent fasting benefits, such as reducing inflammation (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0271531712001820?via%3Dihub\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">), may be amplified by eating healthy fats (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2161831322009267?via%3Dihub\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=what_can_i_eat_during_intermittent_fasting\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/11.png\" alt=\"what can i eat during intermittent fasting\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whole_Grains\"><\/span><b>Whole Grains<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1556370716300736\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hydration\"><\/span><b>Hydration<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You&#8217;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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bear in mind that intermittentfasting is not a diet in the traditional sense; it&#8217;s more of an eating pattern.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 &#8211; these can hinder your weight loss goals and may negatively affect your overall health.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Research_backs_some_of_these_consequences\"><\/span><b>Research backs some of these consequences:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Increased_Cravings\"><\/span><b>Increased Cravings<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 <a href=\"https:\/\/betterme.world\/articles\/fasting-schedule\/\">fasting schedule<\/a>.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Poor_Nutrition\"><\/span><b>Poor Nutrition<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/9\/10\/1085\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Weight_Gain\"><\/span><b>Weight Gain<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">High-calorie foods, particularly those rich in unhealthy fats and added sugars, can cause weight gain (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s13679-021-00460-y\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">). Even if you&#8217;re maintaining your fasting schedule, you could still be consuming more calories than you&#8217;re burning.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Digestive_Issues\"><\/span><b>Digestive Issues<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/academic.oup.com\/nutritionreviews\/article\/67\/4\/188\/1901012?login=true\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lower_Energy_Levels\"><\/span><b>Lower Energy Levels<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While sugary foods may provide a quick energy boost, this is usually followed by a crash that leaves you feeling drained and lethargic.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-meals\/\"><i>Intermittent Fasting Meals That Will Fit Your 16\/8 Schedule<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Increased_Risk_of_Chronic_Diseases\"><\/span><b>Increased Risk of Chronic Diseases<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/12\/7\/1955\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6489487\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In fact, some of the healthiest diets can be incorporated into your <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-meal-plan-example\/\">intermittent fasting meal plan<\/a> for example (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/12\/2\/334\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The <a href=\"https:\/\/betterme.world\/articles\/the-mediterranean-diet-benefits-facts-and-tips\/\">Mediterranean Diet<\/a> emphasizes lean proteins, healthy fats like olive oil and nuts, and plenty of fruits and vegetables. It&#8217;s been found to reduce the risk of heart disease and promote overall health.<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The DASH Diet focuses on consuming whole, nutrient-rich foods and limiting processed and high-sodium foods. It&#8217;s designed to lower blood pressure and improve cardiovascular health.<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The Flexitarian Diet advocates for mostly plant-based meals with occasional meat consumption. Plant-based diets are associated with a reduced risk of chronic diseases like diabetes and heart disease.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=what_can_i_eat_during_intermittent_fasting\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/9_1.png\" alt=\"what can i eat during intermittent fasting\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Foods_Should_You_Avoid_During_Intermittent_Fasting\"><\/span><b>What Foods Should You Avoid During Intermittent Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Although there are no specific food restrictions during intermittent fasting, it&#8217;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:<\/span><\/p>\n<ol>\n<li><b> Sugary Drinks and Snacks:<\/b><span style=\"font-weight: 400;\"> Foods and beverages high in added sugars such as sodas, candy, and pastries are high in calories and low in nutrients, and can contribute to weight gain.<\/span><\/li>\n<li><b> Processed Meats:<\/b><span style=\"font-weight: 400;\"> Foods like hot dogs, bacon, and salami are high in sodium and unhealthy fats. They may increase the risk of heart disease and other health problems (<\/span><a href=\"https:\/\/www.ahajournals.org\/doi\/10.1161\/CIRCULATIONAHA.109.924977\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li><b> Fried Foods:<\/b><span style=\"font-weight: 400;\"> Foods like french fries and fried chicken are high in unhealthy fats and calories, potentially contributing to weight gain and negatively affecting heart health (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/7\/10\/5404\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li><b> Refined Grains:<\/b><span style=\"font-weight: 400;\"> White bread, pasta, and rice lack the fiber and nutrients found in their whole-grain counterparts, so they are digested quickly and don\u2019t keep you feeling full.<\/span><\/li>\n<li><b> Alcohol:<\/b><span style=\"font-weight: 400;\"> While moderate consumption may be acceptable, excessive intake can lead to dehydration and interrupt your fasting cycle. It also has empty calories with low nutritive value.<\/span><\/li>\n<li><b> High-Fat Dairy Products:<\/b><span style=\"font-weight: 400;\"> Foods like full-fat cheese and cream are high in saturated fats, which may increase the risk of heart disease when consumed in excess (<\/span><a href=\"https:\/\/www.mdpi.com\/2227-9032\/5\/2\/29\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li><b> High-Sodium Foods:<\/b><span style=\"font-weight: 400;\"> Consuming high-sodium foods like processed snack foods and canned soups can lead to water retention and contribute to high blood pressure (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5409798\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/11\/9\/1970\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li><b> Fast Food:<\/b><span style=\"font-weight: 400;\"> High in calories, unhealthy fats, and sodium, fast food can negatively impact your weight loss goals and overall health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6146358\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). In addition, it often lacks the essential nutrients found in whole foods.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The list above may be longer, depending on which type of intermittent fasting you&#8217;re doing. Our Low-Carb <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-guide\/\">Intermittent Fasting guide<\/a>, for example, also recommends avoiding high-carb foods like potatoes and grains, as well as legumes and most fruits.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-meals\/\"><i>Intermittent Fasting Meals That Will Fit Your 16\/8 Schedule<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Eat_Pizza_During_Intermittent_Fasting\"><\/span><b>Can I Eat Pizza During Intermittent Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can eat pizza during intermittent fasting, provided it fits into your calorie and nutrient goals for the day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, be mindful of the ingredients and portion sizes &#8211; 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re unsure whether to eat a particular food or not, ask yourself the following questions:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Does it fit into my calorie and nutrient goals for the day?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Is it a whole, unprocessed food or a highly processed one?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">What&#8217;s the overall nutritional value of this food?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">What else have I eaten today and how will this food affect my fasting cycle?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Can I make a healthier, homemade version of this food?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How much of this food am I planning to eat &#8211; is it a reasonable portion size?<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To see our guide for choosing the right Intermittent Fasting foods, go here: <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-meal-plan-example\/\">Intermittent Fasting Meal Plan.<\/a><\/span><\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=what_can_i_eat_during_intermittent_fasting\">break the vicious cycle of weight loss <\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Not_To_Do_In_Intermittent_Fasting\"><\/span><b>What Not To Do In Intermittent Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The only thing you shouldn&#8217;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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, there are still some common mistakes that people make while intermittent fasting that can hinder their progress or cause discomfort. These include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Not drinking enough water:<\/b><span style=\"font-weight: 400;\"> Water helps with hunger (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6209729\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">) and keeps you hydrated during your fast.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Overeating during feasting periods: <\/b><span style=\"font-weight: 400;\">Just because you have a restricted eating window doesn&#8217;t mean you should overeat during that time. It&#8217;s important to still practice portion control and make healthy food choices.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ignoring nutrient needs: <\/b><span style=\"font-weight: 400;\">Make sure to include a variety of nutritious foods in your meals to ensure you&#8217;re getting all the essential nutrients your body needs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Not paying attention to your body&#8217;s cues: <\/b><span style=\"font-weight: 400;\">Intermittent fasting may not be suitable for everyone, and you must tune in to how it makes you feel. If you&#8217;re feeling unwell or experiencing extreme discomfort, it may be necessary to modify your fasting plan.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Obsessing over the scale:<\/b><span style=\"font-weight: 400;\"> Intermittent fasting can lead to weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7021351\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">), but it&#8217;s not just about the number on the scale. Focus on overall health and well-being instead of solely on weight loss.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Not consulting with a healthcare professional:<\/b><span style=\"font-weight: 400;\"> If you have any underlying health conditions or are taking medications, it&#8217;s important to consult with a healthcare professional before starting intermittent fasting. They can provide personalized advice and monitor your progress to ensure safety and effectiveness.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Remember that the key to success in intermittent fasting is balance and sustainability. By making informed food choices and tuning into your body&#8217;s needs, you can reap the many potential benefits of this way of eating.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/\"><i>A Beginner Intermittent Fasting Meal Plan To Fit Your IF Journey<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=what_can_i_eat_during_intermittent_fasting\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/7-3.png\" alt=\"what can i eat during intermittent fasting\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Why_Am_I_Not_Losing_Weight_on_168_Fasting\"><\/span><strong>Why Am I Not Losing Weight on 16\/8 Fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consume a balanced, satiating diet without exceeding your daily calorie needs. Also, a lack of physical activity can limit weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK221839\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">). Consider incorporating moderate exercise into your routine to boost your metabolism and promote weight loss.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_Happens_After_16_Hours_of_Fasting\"><\/span><strong>What Happens After 16 Hours of Fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_Drink_Coffee_and_Milk_During_Intermittent_Fasting\"><\/span><strong>Can I Drink Coffee and Milk During Intermittent Fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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&#8217;s best to keep it to a minimum.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_Milk_in_Coffee_Break_Intermittent_Fasting\"><\/span><strong>Does Milk in Coffee Break Intermittent Fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Adding a small amount of milk to your coffee doesn&#8217;t necessarily break your fast, but it does add some calories and could potentially affect the metabolic state that fasting induces.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re fasting for weight loss, a splash of milk in your coffee isn&#8217;t likely to derail your efforts, but if you&#8217;re fasting for health reasons like autophagy, any caloric intake may disrupt the process.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=what_can_i_eat_during_intermittent_fasting&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-12.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=what_can_i_eat_during_intermittent_fasting\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-12.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember, intermittent fasting is not a quick fix or crash diet; it&#8217;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.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The &#8220;what&#8221; of Intermittent Fasting is pretty straightforward &#8211; it&#8217;s a pattern of eating that cycles between periods of fasting and eating. When it comes to the &#8220;how,&#8221; you&#8217;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 [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":57415,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[150],"tags":[],"coauthors":[123,87],"class_list":["post-57413","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fasting-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What Can I Eat During Intermittent Fasting? - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 WHAT CAN I EAT DURING INTERMITTENT FASTING \u27a4?Find out what foods are suitable for intermittent fasting and tips on making healthy food choices while following this eating pattern.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What Can I Eat During Intermittent Fasting?\" \/>\n<meta property=\"og:description\" content=\"\u2605 WHAT CAN I EAT DURING INTERMITTENT FASTING \u27a4?Find out what foods are suitable for intermittent fasting and tips on making healthy food choices while following this eating pattern.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/11\/what-can-i-eat-during-intermittent-fasting.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/8052d70418817c9f20423fe7181441d9\"},\"headline\":\"What Can I Eat During Intermittent Fasting?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/\"},\"wordCount\":1941,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/what-can-i-eat-during-intermittent-fasting.png\",\"articleSection\":[\"Fasting\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">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.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=what_can_i_eat_during_intermittent_fasting\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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?\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here's what you need to know about <a href=\\\"https:\/\/betterme.world\/articles\/what-to-eat-during-intermittent-fasting\/\\\">what to eat during intermittent fasting<\/a>, to maintain a balanced diet and achieve your health goals.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Can You Eat Anything During Intermittent Fasting?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">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.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">How long your eating window is depends on the type of intermittent fasting you're doing. 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When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"What Can I Eat During Intermittent Fasting? - BetterMe","description":"\u2605 WHAT CAN I EAT DURING INTERMITTENT FASTING \u27a4?Find out what foods are suitable for intermittent fasting and tips on making healthy food choices while following this eating pattern.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/","og_locale":"en_US","og_type":"article","og_title":"What Can I Eat During Intermittent Fasting?","og_description":"\u2605 WHAT CAN I EAT DURING INTERMITTENT FASTING \u27a4?Find out what foods are suitable for intermittent fasting and tips on making healthy food choices while following this eating pattern.","og_url":"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1920,"height":1080,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/11\/what-can-i-eat-during-intermittent-fasting.png","type":"image\/png"}],"author":"Nderitu Munuhe, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe, Kristen Fleming, RD","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/"},"author":{"name":"Nderitu Munuhe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/8052d70418817c9f20423fe7181441d9"},"headline":"What Can I Eat During Intermittent Fasting?","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/"},"wordCount":1941,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/what-can-i-eat-during-intermittent-fasting.png","articleSection":["Fasting"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">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.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=what_can_i_eat_during_intermittent_fasting\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">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?\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here's what you need to know about <a href=\"https:\/\/betterme.world\/articles\/what-to-eat-during-intermittent-fasting\/\">what to eat during intermittent fasting<\/a>, to maintain a balanced diet and achieve your health goals.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Can You Eat Anything During Intermittent Fasting?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">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.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">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  ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/","url":"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/","name":"What Can I Eat During Intermittent Fasting? - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/what-can-i-eat-during-intermittent-fasting.png","dateModified":"2024-12-16T08:35:01+00:00","description":"\u2605 WHAT CAN I EAT DURING INTERMITTENT FASTING \u27a4?Find out what foods are suitable for intermittent fasting and tips on making healthy food choices while following this eating pattern.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/what-can-i-eat-during-intermittent-fasting.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/what-can-i-eat-during-intermittent-fasting.png","width":1920,"height":1080,"caption":"Catabolic Fasting Zone"},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/what-can-i-eat-during-intermittent-fasting\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Diets","item":"https:\/\/betterme.world\/articles\/diets\/"},{"@type":"ListItem","position":3,"name":"Fasting","item":"https:\/\/betterme.world\/articles\/diets\/fasting-diet\/"},{"@type":"ListItem","position":4,"name":"What Can I Eat During Intermittent Fasting?"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/8052d70418817c9f20423fe7181441d9","name":"Nderitu Munuhe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/ccd7054821dc30e8456af884eaf0f611","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png","caption":"Nderitu Munuhe"},"description":"Nderitu Munuhe is a freelance writer who specializes in health and wellness content. 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