Occasional fasting? This is the food that dietitians want to prioritize

Intermittent fasting has become extremely popular among some people on their weight loss journeys. This way of eating can supposedly lead to weight loss and improve energy levels. Some even claim it sharpens your cognitive health. Everywhere you look, intermittent fasting people are raving online about the benefits they experience from tightening their dietary restrictions.

However, the food choices you make throughout the day can significantly affect how well you feel and perform during your fasting period.

A properly balanced diet will help you feel full of energy, prevent hunger and ensure you get the nutrients you need. Tracking your in-app macros like MyFitnessPal can help you achieve the right balance of protein, fat and carbohydrates

On the other hand, some foods can lead to a higher chance of energy crashes, increased hunger, and can even derail your fasting goals.

Let’s dive into what to eat during intermittent fasting to make the most of your eating windows with some advice from one of our dietitians.

Prioritize lean protein for satiety and muscle support

When intermittent fasting, including lean protein in your meals is key to keeping you full and maintaining muscle mass. (1)

Protein it is especially important for people with the goal of fitness or weight loss. It helps you stay full and preserves lean muscle mass by rebuilding and building muscle tissue during periods of reduced calorie intake. (7)

Eat a variety of lean high protein food such as:

• Chicken
• Turkey
• Fish
• Tofu
• eggs
• Low-fat dairy products

Protein-rich foods help ensure that your meals are filling and nutrient-dense. If you exercise while fasting, getting enough protein can support muscle mass and help with post-workout recovery.

Plus, protein-rich foods are very filling, meaning you’ll stay fuller for longer, reducing the likelihood of overeating during mealtimes throughout the day. (8)

If you want to increase your protein intake, MyFitnessPal currently offers free 7 days High Protein Quick Start Plan.

Include whole grains for sustainable energy

Whole grains are a fundamental food group if you are fasting intermittently because they provide long-lasting energy and suppress hunger far longer than refined carbohydrates. (9)

Add these to your meals to help you feel your best during intermittent fasting:

• Brown rice
• quinoa
• Oats
• Whole grain bread

These foods are high in fiber and take longer to digest, allowing you to release energy evenly.

Whole grains can help prevent energy dips, especially during your fast. (10) Plus, the fiber in whole grains can help stabilize your blood sugar levels, so you avoid the energy spikes and crashes that could disrupt your appetite during your fasting schedule. (2)(11)

For optimal digestion and long-lasting satiety, make fiber-rich cereals the centerpiece of your meals. Learn how to trace fibers input like a dietitian here.

Load up on fruits and vegetables for nutrients

Fruits and vegetables are easy to neglect, but they are essential during intermittent fasting. They contain a large amount of vitamins, minerals, fiber and water to keep you hydrated and full of energy.

During the eating window, fill up on:

• Leafy vegetables like spinach and kale
• Colorful berries
• carrot
• Broccoli
• sweet potato

These foods offer high nutrient density without excessive amounts of calories, making them perfect for your eating windows. In addition, the water content in these foods helps with hydration and satiety, and their fibers contribute to health and fullness of digestion. (3)

If your current health goal is weight loss, consider making vegetables the basis of your meals to increase volume or meal size while keeping your calorie intake in check, which will help you stay satisfied during your fasting period. (12)

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About experts:

Caroline Thomason is a registered dietitian and certified diabetic. With 12 years in the industry, she has published in over 40 publications, is a CPG consultant and advisor, speaker, broadcast spokesperson and recipe developer.

Joanna Gregg, MS, RD is the food data curator at MyFitnessPal. She received her bachelor’s degree in nutrition from Georgia State University and her master’s degree from the University of Nebraska. Her focus is helping people find the right balance between food, fitness and healthy living to achieve their optimal health.

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Include healthy fats for weight management and satiety

Including healthy fats in your diet can help you stay full and ensure stable energy levels during fasting.

Healthy fats are those found in foods including:

• Avocado
• 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 helps keep you satisfied. (4) Take one to two tablespoons per meal, depending on your goals and calorie needs. (12)

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

Stay hydrated: water and calorie-free drinks

Proper hydration is essential during fasting. Water can help curb hunger and keep your body functioning optimally. Keep track of how much water you drink in MyFitnessPal app to make sure you stay hydrated.

Drinking enough water during periods of fasting and eating can potentially prevent common problems associated with fasting such as (5):

• Headaches
• Fatigue
• Dehydration

Opt for low-calorie or calorie-free drinks like water, which won’t break your fast and will keep you hydrated.

Also, avoid sugary drinks or drinks with added sugar and excessive calories, as they can spike your blood sugar and cut off any fasting benefits you’re otherwise enjoying. (14)

Foods to limit: Processed foods, sweet snacks, and deep-fried foods

While certain foods can help you during intermittent fasting, others should be limited to avoid negative effects on energy levels and satiety cues.

Ultra-processed snacks, sugary treats and deep-fried foods are often high in unhealthy fats, refined sugars and empty calories, which can lead to a quick drop in energy and increased hunger. (15)

Some examples of foods to avoid:

• Sweet snacks: sweets, pastries, donuts and sweet cereals
• Ultra-processed snacks: chips, packaged cookies and crackers
• Sweet drinks: carbonated drinks, sweetened coffee drinks and fruit juices with added sugar
• Fried foods: french fries, fried chicken, onion rings and battered fish
• Prepackaged frozen meals: frozen pizza, microwave dinners, and processed convenience foods
• Refined carbohydrates: white bread, white pasta and pastries made from refined flour

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

Instead, choose nutrient-dense whole foods like homemade, balanced snacks or baked goods made with whole grains and natural ingredients. (17) For example, an apple and peanut butter, a protein smoothie, or cottage cheese and fruit would be balanced snacks that might better serve your weight goals.

Bottom line: fuel your body during intermittent fasting

With intermittent fasting, what you eat during the eating periods is important to your weight loss goals. Your food choices play a significant role in how you feel and perform during intermittent fasting.

Tracking your meals and snacks in MyFitnessPal app while intermittent fasting can be a sustainable and effective way to support your health goals. And don’t forget to use the in-app tracking timer to keep you on track.

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