Intermittent Fasting Food List: What to Eat

Hello, hello, and welcome to Part 2 of my Intermittent Fasting Series! In Part 1, I covered what Intermittent Fasting (IF) is and the benefits of time-controlled eating. You can catch Part 1 here. 

This week, we’re focusing on the Intermittent Fasting Food List to help you get the most out of your fasting goals.

What you eat during your eating window has a significant impact on your intermittent fasting goals. For example, let’s say you break your fast with a double patty cheeseburger because you wanted your food to be rewarding after many hours of fasting. Unfortunately, the calories you lost during your fasting period will come back and disrupt your fat and sugar levels. 

Whereas, if you eat a protein-rich salad bowl (not the boring ones for sure!), you consume fewer calories and get the essential vitamins and minerals you need to feel your best after fasting.

My personal eating window consists of eating whole foods, whole grains, fresh produce, minimal white sugar, and healthy and essential fats. Like I mentioned in part 1 of this series, I follow IF most of the time and take a break from it on the weekends. But during my eating window, I aim to eat as healthy as possible. Get in those nutrients! Such foods allow me to prevent nutrient loss and energy deprivation.

Now, without further ado, let’s jump right into the Intermittent Fasting Food List. 

Intermittent Fasting Food List: What to Eat 

1. Healthy Fats 

Research suggests that healthy fats (omega 3, 6) reduce the risks of developing coronary heart diseases.

Foods to Add: 

• Avocados
• Nuts and seeds. This Fast Bar is the best intermittent fasting snack ever!
• Whole eggs
• Fatty fish
• Extra virgin olive oil (EVOO)

2. Protein-Rich Foods 

Studies prove that high-protein intermittent fasting is associated with reductions in total body mass index in obese participants. 

Foods to Add:

• Lean Meat
• Protein Powder for shakes (Dairy-free). Click here for my favorite protein powder. 
• Legumes and beans 
• Chicken breast
• Seafood 
• Tofu and tempeh
• Greek yogurt

3. Fiber-Rich Complex Carbs

Choose your carbs wisely as they are easy to overdo when breaking your fast. Too many carbs can raise your blood sugar levels, causing your body to spike more insulin levels, resulting in more sugar cravings (overindulging). 

Foods to Add: 

• Whole grains (protein pasta, quinoa, oats, barley)
• Fruits (apples, papaya, blueberries, raspberries, pears, oranges)
• Starchy and cruciferous veggies (Sweet potatoes, asparagus, broccoli, Bok choy, celery, tomatoes, spinach, zucchini)
• Chickpeas, beans, lentils & legumes

4. Probiotics and Multivitamins 

In my opinion, it’s a good idea to continue taking your usual vitamins during fasting. In addition, I take my probiotics and multivitamins during fasting to avoid fatigue and give my gut a healthy dose of immune-boosting probiotics. When you’re fasting, your body lacks some of the standard nutrients you get from your meals. Sustaining your vitamins and probiotic routine can help keep your energy levels up, reduce headaches, dizziness and boost your gut with healing probiotics. 

And speaking of probiotics, find my absolute go-to probiotic here! 

Intermittent Fasting Food List: What to Avoid

• Calorie dense foods or Zero Calorie foods
• Artificial Sweeteners
• Sugar loaded drinks (fruit juices, sodas)
• Processed sugary foods (cookies, candy, cakes, bagels)
• Saturated and trans-fat
• Snack chips
• Ketchup
• Sugary cereals and granola
• Processed meats
• Refined grains and starches

Mistakes to Avoid During Intermediate Fasting

1. Skipping breakfast and lunch altogether can get you anxious, and your stomach will be shouting for food. Set your eating window for only cutting out one meal in one day. That meal is typically breakfast for most ppl. 

2. Over Indulging after a fast is very common. I’ve seen women eating so much food that they start to gain weight instead of losing it. Therefore, it would be best to break your fast by drinking something slowly and then eat each food after 15 to 20 minutes of the last one. 

3. Make sure you are eating more than 1000 calories a day. Otherwise, you will probably end up malnourished. 

4. If you mistakenly eat during fasting, don’t get hard on yourself and dump everything out the door. Instead, get yourself back together and continue the fast for the rest of the time.

Resources: Amazing Books and Cookbooks

1. Intuitive Fasting by Dr. Will Cole (Gwyneth Paltrow Recommendation)
2. The Complete Guide to Fasting
3. Intermittent Fasting Diet Guide & Cookbook

For Part 1 of this series, check out: Intermittent Fasting: 8 Mind-Blowing Health Benefits!

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