Intermittent Fasting? Here are some of the foods they want you to prioritize

Intermittent fasting has become very popular among some people on the weight loss journey. Eating this way can help you lose weight and increase your energy. Some say it strengthens your cognitive health. Everywhere you look, frequent runners are raving online about the benefits they’re getting from strengthening their eating window.

However, the choices you make throughout the day can have a huge impact on how you feel and how you feel throughout your fast.

Eating the right foods will help you have more energy, reduce hunger, and ensure you’re getting the nutrients you need. Tracking your macros in a program like MyFitnessPal it can help you hit the right balance of protein, fat, and food

On the other hand, some foods can cause a greater chance of energy loss, increased hunger, and interfere with your fasting goals.

Let’s dive into what to eat while fasting to get the most out of your eating windows with advice from one of our nutrition experts.

Focus on Lean Proteins for Satisfied Muscle Support

Intermittent fasting, including less protein in your diet is important to keep you full and keep your muscles strong. (1)

Proteins It is especially important for people with fitness or weight loss goals. It helps you stay full and maintain lean muscle mass by repairing and building muscle during a caloric deficit. (7)

Eat a variety of foods foods rich in protein such as:

• Chicken
• I’m sorry
• Fish
• Tofu
• Eggs
• Skimmed milk

Protein-rich foods help keep your diet full and nutritious. If you exercise while fasting, eating enough protein can help maintain muscle strength and help you recover after exercise.

Additionally, protein-rich foods are more filling, meaning you’ll feel fuller for longer, reducing the chance of overeating during your eating window throughout the day. (8)

If you want to add protein, MyFitnessPal they currently offer 7 days for free Quick Start High-Protein Plan.

Include All Sustainable Energy Seeds

Whole grains are a staple food group for intermittent fasting because they provide long-lasting energy and keep you fuller longer than refined carbohydrates. (9)

Add these to your diet to help you feel better after fasting:

• Brown rice
• Kinoya
• Oats
• Whole wheat bread

These foods are high in fiber and take longer to digest, giving you a burst of energy.

Whole grains can help prevent energy loss, especially during fasting. (10) In addition, the fiber in whole grains helps stabilize blood sugar, so you avoid spikes and dips in energy that can disrupt your focus during fasting. (2)(11)

For better digestion and longer-lasting satiety, make fiber-rich grains a big part of your diet. Learn it how to manage your fiber eat like a nutritionist here.

Load up on Nutritious Fruits and Vegetables

Fruits and vegetables are easy to overlook, but they are essential for intermittent fasting. They pack a punch of vitamins, minerals, fiber, and water to keep you hydrated and energized.

In your browser window, open:

• Leafy greens like spinach and kale
• Beautiful fruits
• Carrots
• Broccoli
• Potatoes

These foods provide a small amount of nutrients without a lot of calories, making them ideal for your window dressing. Additionally, the water content in these foods helps maintain energy levels and a feeling of satiety, and their fiber helps maintain healthy digestion and satiety. (3)

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

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About Professionals:

Caroline Thomason is a nutritionist and diabetes educator. With 12 years in the industry, she has been published in 40+ publications, is a CPG consultant and consultant, a speaker, a radio host, and a recipe developer.

Joanna Gregg, MS, RD and Food Data Curator at MyFitnessPal. He earned his bachelor’s degree in Nutrition from Georgia State University and his Master’s degree from the University of Nebraska. Its mission is to help people get enough food, stay fit and live a healthy lifestyle for good health.

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Include Healthy Fats for Weight Management and Satiety

Including healthy fats in your diet can help you feel full and provide sustained energy during fasting.

Good fats are found in foods including:

• Pears
• Nuts
• Seeds
• Olive oil
• Fatty fish

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

Omega-3 fatty acids, especially found in fatty fish such as salmon or sardines, are beneficial in reducing inflammation and promoting heart health. (13) Including these fats in your diet at least twice a week can help you feel fuller for longer, making it easier to fight hunger during fasting. (13)

Stay Hydrated: Water and Calorie-Free Drinks

Adequate hydration is essential during fasting. Water can help reduce hunger and keep your body functioning properly. Check the amount of water you are drinking in The MyFitnessPal app making sure you stay hydrated.

Drinking enough water during fasting and eating at intervals can prevent problems associated with fasting such as (5):

• Head
• Exhaustion
• Dehydration

Choose low-calorie or no-calorie drinks like water, which won’t burn you and keep you hydrated.

Also, avoid sugary drinks or drinks with added sugar and high calories, as they can raise blood sugar and negate any fasting benefits you may reap. (14)

Foods to Avoid: Processed Foods, Junk Foods

While some foods may help you during a short-term fast, others should be limited to avoid negative effects on energy levels and satiety.

Processed, sugary, and deep-fried foods are often high in unhealthy fats, refined sugars, and empty calories, which can lead to rapid energy loss and increased hunger. (15)

Some examples of foods to avoid:

• Snacks: Candy, cookies, donuts, and cereal
• Best snacks: Chips, pretzels, and crackers
• Sweetened beverages: Soda, sweetened coffee drinks, and fruit juices with added sugar
• Deep-fried items: French fries, fried chicken, onion rings, and dried fish
• Frozen foods: Frozen pizza, microwave dinners, and ready-to-eat meals
• Refined carbs: White bread, white pasta, and pastries made with refined flour

These foods can not only derail your fasting goals but also contribute to unwanted weight gain, possibly defeating your fasting goals. (16)

Instead, choose nutrient-dense whole foods such as desserts, snacks or baked goods made with whole grains and natural ingredients. (17) For example, an apple and peanut butter, protein shakes, or cottage cheese and fruit can all be snacks that can help you lose weight.

Bottom Line: Exercising During Intermittent Fasting

When intermittent fasting, what you eat during the window is important to your weight loss goals. Your food choices have a big impact on how you feel and how you react to intermittent fasting.

Track your meals and snacks in The MyFitnessPal app while intermittent fasting can be a sustainable and effective way to support your health goals. And don’t forget to use the Intermittent Tracking timer in the app to help you.

A note Intermittent Fasting? Here are some of the foods they want you to prioritize appeared for the first time MyFitnessPal Blog.

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