Intermittent fasting refers to a way of eating that doesn’t focus on what you eat but focuses on when to eat. There are different ways in ways in which you can do intermittent fasting; the most popular one is the 16/8 method wherein you fast for 16 hours and eat within the 6-hour window, while others include eating normally most days but eating fewer calories on some days. Doing intermittent fasting can have many health benefits such as weight loss, improved metabolic health and even longevity. However, before starting any new diet, it is important to talk to a healthcare professional to ensure if it’s suitable for you or not. During fasting periods, it is important to focus on foods that are low in calories but can keep you full and satisfied.
1.Bell Peppers
Intermittent fasting with bell peppers works perfectly because they have very few calories but are incredibly full of nutrients. Bell peppers contain a good amount of vitamins A, C, and K, and antioxidants that will keep you healthy. These colourful vegetables will fill you up and give you the necessary nutrition during the period of fasting, hence a very smart choice to sustain your health during periods when you won’t eat.
2.Coffee
Consumption of coffee can be helpful during intermittent fasting because it helps curb hunger and cravings, making it easier to fast. But one thing to keep in mind while consuming it is to drink plain black coffee without any additives such as cream, milk or sugar as adding those can make it high in calories. So, if you like consuming black coffee, it can be helpful for you during intermittent fasting.
3.Whole Grains
Whole grains are helpful during eating windows in intermittent fasting because they are rich in vitamins, minerals and fibre. They provide a good amount of energy, improve digestion and keep you full and satisfied for a long time, therefore including whole grains in your meals can contribute to a balanced diet. Some whole grain options that you can include in your diet are brown rice, quinoa, whole wheat bread, barley, buckwheat etc.
4.Avocado
Avocado makes for a good choice during intermittent fasting as it is full of fats, fibre and nutrients. They will keep you full and satisfied during your eating windows and also, they are good for your heart as they are loaded with monosaturated fats. Therefore, eating avocados during intermittent fasting helps you in many ways.
5.Tea
Tea is beneficial during intermittent fasting because it is low in calories and can help curb hunger and cravings. Drinking tea during fasting can also provide hydration, antioxidants and a warm comforting feeling without breaking your fast. It can be used as an alternative to drinks that are high in calories or contain a lot of sugar content, but one thing to keep in mind while consuming them is plain without any additives such as cream or sugar. Some teas that you can consume during intermittent fasting are green tea, chamomile tea, peppermint tea, etc.
6.Blueberries
Blueberries are a good choice during intermittent fasting as they have antioxidants and also, provide various health benefits. They have low calories and including them in your meals during your eating window can add flavour, sweetness and nutrients without impacting your fasting goals. Blueberries are also a rich source of fibre which will help you in digestion and will keep your tummy full for a long period.
7.Green Vegetables
Green Vegetables should be opted for during intermittent fasting because they are low in calories and provide all essential nutrients that support overall health. Green vegetables are a rich source of dietary fibre, hence, supporting digestion and keeping you feeling full and satisfied. You can include green vegetables such as spinach, kale, broccoli, lettuce, etc. in your diet to help you meet your nutritional needs while keeping your calorie intake in check.
8.Legumes
Eating legumes during intermittent fasting is considered healthy because they are a good source of plant-based protein, essential nutrients and dietary fibre. They have a low glycemic index, which means they control blood sugar levels and provide a good amount of energy. Legumes such as lentils, chickpeas and black beans make a great option for your meal during intermittent fasting.
9.Eggs
Consuming eggs during intermittent fasting can be helpful because eggs have high-quality protein which can keep your stomach full and satisfied during fasting periods. Eggs have low calories but high nutrient content making them a great option for a balanced meal during intermittent fasting. Eggs can be incorporated into your diet in many ways such as scrambled, boiled, poached, etc.
10.Soups
Consuming soup during intermittent fasting can be helpful because it is a hydrating and nourishing option that can help you stay full and satisfied. It is a warm and comforting meal that is low in calories but high in nutrients. It’s also a very versatile option as it can be customized according to need. Some nutritious soup options that can be consumed during intermittent fasting are vegetable soup, lentil soup, chicken soup, vegetable broth, etc.
11.Strawberries
Strawberry is low calorie, vitamin C, manganese and antioxidants rich food which makes it a great choice during intermittent fasting. Strawberries are sweet in taste but they have low glycemic index, meaning they have low impact on blood sugar levels. Adding strawberries in your diet can help you add touch of sweetness and freshness during fasting.
12.Nuts And Seeds
Nuts and seeds are considered the densest foods, rich in healthy fats, proteins, fiber, several various vitamins, and minerals. Their addition, therefore, to the diet in intermittent fasting will help a lot. Besides, nuts and seeds are good for the heart since they contain omega-3 fatty acids. Thus making them a part of your diet will increase the nutritional value of your intake and contribute to your overall well-being.
13.Potatoes
Potatoes are also among the good choices to include while fasting because of their rich content in complex carbohydrates, which help one feel more energized and fuller for a longer period. Nonetheless, have them in healthy ways like baking or boiling, rather than deep-frying, to keep the fat and calorie intake at bay. Therefore, eating potatoes in moderation during fasting can make them a filling and satisfying option.
14.Seafood
Seafood can also be consumed during intermittent fasting since it is a good source of protein and healthy fats. It also contains a huge amount of omega-3 fatty acids that offer many health benefits. However, it should be kept low in calories, so avoid adding additives like high-calorie sauces to it. Some seafood options that one can consume during intermittent fasting include grilled tuna, salmon, shrimp, jellyfish, etc.
15.Yogurt
Yogurt is a good choice during intermittent fasting because it provides protein to help preserve muscle mass. Yogurt also contains probiotics that support gut health and digestion, hence opt for plain and unsweetened yogurt to avoid added sugar. It can be included in your diet by making smoothies or spreads with it.
16.Poultry
Consuming poultry during intermittent fasting can be advantageous as it provides lean protein, which helps maintain muscle mass. Poultry such as chicken and turkey are lower in fat than red meat making them healthier protein options. But one thing to keep in mind is keeping their preparation simple so the calorie intake is kept in check.
17.Sauerkraut
Sauerkraut is a fermented food that is loaded with probiotics for gut health and digestion. Probiotics create a healthy gut environment that, other than improving digestion, makes you feel good and maintains the healthy balance of bacteria in your digestive system. But remember to pick sugar-free sauerkraut so that it aligns with your diet.
18.Healthy Fats
You should consume healthy fats while on periods of intermittent fasting because they extend the period of satiety, so you tend to feel full for a longer period. As such, it makes the implementation of your fasting schedule way easier. They also support overall well-being, such as brain functioning and hormone production. Including sources of healthy fats such as olive oil, coconut oil, chia seeds, flax seeds, etc. in your meals provides essential nutrients and energy during fasting windows.
19.Cottage cheese
Cottage cheese can be quite helpful during intermittent fasting because it is a very concentrated source of protein that will keep you fuller and more satisfied throughout the fast. It’s also good for maintaining and repairing muscles, especially if you’re including exercise in your fast. Besides that, it contains very few carbs, so it is an appropriate food choice for intermittent fasting.
20.Tomatoes
Tomatoes are nutritious with high water content; they can keep you well-hydrated and add flavor and variety to your meals without ruining your fast. It provides vitamins and minerals that support the maintenance of general health and well-being. Tomatoes can be used in so many ways in your fasting meals, like making salsa from them or adding thin slices on top of your sandwich.
