What Is Intermittent Fasting?
Intermittent fasting (IF) is an eating pattern where you cycle between periods of eating and fasting (not eating). Optimal intermittent fasting also includes healthy foods that should be consumed but it’s just as important to consider when to consume them.
Of all the buzz-worthy diet optionssuch as theKeto Diet, theDukan Diet, or thePaleo Diet,intermittent fasting (IF) is currently one of the world’s most popular health trends and one that has garnered much attention—for good reason. Throughout history, fasting has been part of many people’s lives whether for personal, spiritual, or religious reasons or simply because they did not have access to food.
Scientific evidence shows just how powerful intermittent fasting is to our health, weight, metabolic health, and aging. A multitude of benefits may be had from fasting, including increased insulin sensitivity, fat loss including belly fat, improved cholesterol profiles, increased growth hormone (HGH) production, and improved gut health.
Types of Intermittent Fasting
The 12:12 Method: Fasting for 12 hours each day by only eating between 7 am and 7 pm.The 16:8 Method: Fast for 16 hours each day by only eating between noon and 8 pm.Eat-Stop-Eat: Once or twice a week, don’t eat anything from dinner one day, until dinner the next day (a 24 hour fast).The 5:2 Diet: During 2 days of the week, eating only about 500–600 calories.
The 12:12 Method: Fasting for 12 hours each day by only eating between 7 am and 7 pm.
The 16:8 Method: Fast for 16 hours each day by only eating between noon and 8 pm.
Eat-Stop-Eat: Once or twice a week, don’t eat anything from dinner one day, until dinner the next day (a 24 hour fast).
The 5:2 Diet: During 2 days of the week, eating only about 500–600 calories.
Because a portion of your day will be spent fasting, it’s important to think strategically about ways to incorporate adequate nutrition. Eating a diet that is high in refined carbohydrates such as flour and sugar, refined oils such as soy or vegetable oils, too little intake of protein, a lack of veggies, and unhealthy snacks such as chips will only undo the health benefits you gain from fasting. Eating the wrong foods will counter the benefits of intermittent fasting.
What Should I Eat While Intermittent Fasting?
So now you know when to eat, you may be wondering what you can eat during your intermittent fasting eating window. Many of the intermittent fasting methods mean you may be inadvertently missing out on specific macronutrients such asproteinor healthy fats, or micronutrients such asvitamin A,B vitamins,vitamin C,vitamin D,zinc, orelectrolytes.
It is important to ensure you are eating a full and satisfying meal—now is not the time to engage in low-calorie eating. The goal is to get all of your nutrition from fewer meals.
Here are the top foods to eat while fasting.
Protein is vital to your overall health, immune health, and to ensure you maintain muscle mass. Muscle is necessary to optimize blood sugar balance and keep our metabolism high. Lack of muscle can promote weight gain, higher blood sugar, and frailty.
Remember to include cultured protein foods such as plain yogurt, kefir, buttermilk, or cottage cheese in your intermittent fasting diet as these foods are rich inprobioticsto support a healthy gut microbiome.
Optimal protein sources include:
SalmonEggsRibeye steakPork chopsChicken thighsCottage cheesePlain yogurtPlain kefirWhey protein powder(without added sugar)Pea protein powder(without added sugar)LegumesNuts and seeds
Salmon
Eggs
Ribeye steak
Pork chops
Chicken thighs
Cottage cheese
Plain yogurt
Plain kefir
Whey protein powder(without added sugar)
Pea protein powder(without added sugar)
Legumes
Nuts and seeds
While fasting, it can be challenging to have an adequate intake of protein. Adding protein powder during your eating window can be of great benefit by adding in specific amino acids such asL-glutamineorbranched-chain amino acids (BCAAs).
Healthy fat is crucial to optimal health. However, many people have a fear of fat, but they shouldn’t. Healthy fat is necessary for cellular health, energy, hormone production, insulation to keep us warm, and protection for our organs. Adding fat to the diet is required to metabolize fat-soluble nutrients suchvitamin D,vitamin E,multivitamins,or even herbs and spices such asturmericorrosemary. These vitamins need fat and do not dissolve with water.
Sources of healthy fats include:
Olive oilAvocado oilCoconut oilMCT oilGheeAvocadosNutsandnut butterChia seedsFlaxseedsOlives
Olive oil
Avocado oil
Coconut oil
MCT oil
Ghee
Avocados
Nutsandnut butter
Chia seeds
Flaxseeds
Olives
Seafoodof any type is an excellent choice during your intermittent fasting feeding window. Fish such as wild-caught salmon or sardines are very high not only in protein but also rich inomega-3fats that are necessary for optimal health and to reduce cellular inflammation. DHA and EPA are considered essential fats—omega-3 fats that we must get from our diet. Unfortunately, with intermittent fasting, many are deficient in this necessary nutrient, and why supplementation would be an excellent choice in this case.
Fish and seafood to optimize intermittent fasting include:
Wild-caught salmonRainbow troutMackerelSardinesAnchoviesMusselsOystersCrabLobsterShrimp
Wild-caught salmon
Rainbow trout
Mackerel
Sardines
Anchovies
Mussels
Oysters
Crab
Lobster
Shrimp
Vegetables are vital to optimal health and adding them to your diet while IF is an excellent strategy. Vegetables also serve asprebiotics—the vegetable fibers feed our healthy gut bugs that result in a healthier gut, a leaner body, and optimal health.
Nutrient-rich vegetables to eat while intermittent fasting:
SpinachChardArugulaKaleBroccoliCauliflowerBrussel sproutsCabbageCeleryAsparagusSeaweed
Spinach
Chard
Arugula
Kale
Broccoli
Cauliflower
Brussel sprouts
Cabbage
Celery
Asparagus
Seaweed
Fruit can be a welcome source of nutrient-rich food while one is intermittent fasting. However, choosing low or medium-sugar fruits is important as an excess amount of fruit sugar (fructose) can promote metabolic health issues and undo many of the benefits accrued while IF.
Best fruits to choose for intermittent fasting include:
StrawberriesRaspberriesBlackberriesKiwiGrapefruitApplesLemonsLimesAvocadoTomato
Strawberries
Raspberries
Blackberries
Kiwi
Grapefruit
Apples
Lemons
Limes
Avocado
Tomato
Wholegrainsare a unique type of food in that for many people, they either have no increased blood sugar response, inflammation, or gut distress, but for others, they have all of the aforementioned maladies. If you are one of those who cannot tolerate grains via the lectin or gluten inherent in the grains, leave them off your shopping list. Remember to avoid all refined foods, including grains such as white flour.
Healthy whole grains that help to optimize intermittent fasting include:
OrganicoatmealOrganic milletOrganicquinoaOrganicbrown riceOrganic black riceOrganicwild rice(Actually a seed)
Organicoatmeal
Organic millet
Organicquinoa
Organicbrown rice
Organic black rice
Organicwild rice(Actually a seed)
Beansand legumes are excellent choices for your intermittent strategy meal planning. They are often disregarded but are true powerhousespacked withfiber,antioxidants,protein,B vitamins, and other vitamins and minerals. They help to balance blood sugar, keep hunger and cravings at bay (perfect for intermittent fasting), reduce LDL cholesterol, and promote gut health, the epicenter to every aspect of health.
Nutrient-rich beans and legumes include:
Black BeansChickpeas (garbanzo beans)Green beansLentilsLima beansKidney beans
Black Beans
Chickpeas (garbanzo beans)
Green beans
Lentils
Lima beans
Kidney beans
Herbs and spiceshave a potent, powerful, and anti-inflammatory impact upon our health, and are delicious too. They help to optimize your intermittent fasting results. Add any herb and spice to almost every meal.
Top herbs and spices include:
TurmericGingerCinnamonClovesSageRosemaryThyme
Turmeric
Ginger
Cinnamon
Cloves
Sage
Rosemary
Thyme
Intermittent fasting means you cannot eat during your fasting period. A good rule to remember is that anything with calories will break a fast such as soda, juice, and coffee or tea with any type of milk, creamer, or sweetener.
However, while intermittent fasting you can have water and coffee or tea without sweetener, milk, or creamer. In fact, coffee and tea (green teain particular) help boost the benefits of intermittent fasting.
Top drinks to optimize intermittent fasting include:
BlackcoffeeAllteas, including herbalGreen teaWaterSparkling water
Blackcoffee
Allteas, including herbal
Green tea
Water
Sparkling water
Takeaway
Intermittent fasting is a way of eating that is simple and safe and based on robust evidence. Going without food may seem daunting at first glance, however, when you begin to do it, it is truly a powerful and easy way to optimize overall health, weight, brain health, andgut health. It is important to note that fasting can affect the way your body absorbs certain vitamins and medications, so you’ll want to take them with food.
If the ancient Romans used intermittent fasting to stay super fit, strong, and healthy, why shouldn’t we?
