Intermittent fasting? Here are the foods nutritionists want you to prioritize

Intermittent fasting is popular among some weight loss journeys. This type of diet is said to lead to weight loss and improved energy levels. Some even claim it can enhance your cognitive health. Everywhere you look, intermittent fasters are shouting online about the benefits they gain from tightening their eating schedules.

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

Eating the right, balanced food can help you feel energized, curb hunger, and ensure you’re getting the nutrients you need. Tracking your macros in an app like MyFitnessPal can help you achieve the right balance of protein, fat, and carbohydrates

On the other hand, certain foods may cause energy crashes, increase hunger, and may even undermine your fasting goals.

Let’s dive into what to eat while intermittent fasting to make the most of your eating window, with advice from a nutritionist.

Prioritize lean protein for satiety and muscle support

Including lean protein in your diet is key to keeping you full and maintaining muscle mass while intermittent fasting. (1)

Protein is especially important for people with fitness or weight loss goals. It repairs and builds muscle tissue during periods of reduced caloric intake, helping you stay full and preserve lean muscle mass. (7)

Eat a variety of lean, high-protein foods, such as:

• chicken
• turkey
• fish
• Tofu
• Egg
• low fat dairy products

Protein-rich foods help ensure your meals are filling and nutritious. If you exercise while fasting, eating enough protein can support muscle mass and aid post-workout recovery.

Additionally, protein-rich foods are highly satiating, meaning you’ll stay fuller longer, reducing the likelihood of overeating during eating windows throughout the day. (8)

If you’re looking to increase your protein, MyFitnessPal currently offers a free 7-Day Jump Start High Protein Plan.

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Add whole grains for sustained energy

Whole grains are a cornerstone food if you’re intermittent fasting because they provide long-lasting energy and keep hunger at bay longer than refined carbohydrates. (9)

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

• brown rice
• Quinoa
• oat
• Whole wheat bread

These foods are rich in fiber and take longer to digest, providing you with a steady release of energy.

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

For optimal digestion and prolonged satiety, make fiber-rich grains a core part of your meals. Learn how to track your fiber intake like a nutritionist here.

Eat more fruits and vegetables for nutrition

It’s easy to overlook fruits and vegetables, but they are essential during intermittent fasting. They are rich in vitamins, minerals, fiber and water to keep you hydrated and energized.

During your eating window, supplement:

• Green leafy vegetables like spinach and kale
• colorful berries
• carrot
• broccoli
• sweet potato

These foods provide high nutrient density without excess calories, making them perfect for your eating window. Additionally, the water in these foods helps you stay hydrated and feel fuller, while their fiber aids in digestive health and satiety. (3)

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

About the experts:

Caroline Thomason is a registered dietitian and certified diabetes educator. She has 12 years of experience in the industry, has been published in over 40 publications, is a CPG consultant and advisor, speaker, radio speaker and recipe developer.

Joanna Gregg, MS, RD Is the food information manager for MyFitnessPal. She earned a bachelor’s degree in nutrition from Georgia State University and a master’s degree from the University of Nebraska. Her focus is helping people find the right balance of food, fitness, and healthy living for optimal health.

Contains healthy fats for weight management and satiety

Including healthy fats in your diet can help keep you feeling full and provide stable energy levels during fasting periods.

Healthy fats refer to fats found in foods, including:

• avocado
• nut
• seed
• olive oil
• Fat fish

These foods are rich in nutrients that support brain and heart health. Remember, healthy fats are energy dense, so a little goes a long way to feeling satisfied. (4) Consume one to two tablespoons with each meal, depending on your goals and calorie needs. (12)

Omega-3 fatty acids, especially found in oily fish like salmon or sardines, help reduce inflammation and promote heart health. (13) Adding these fats to your meals at least twice a week can help you feel fuller for longer, making it easier to control hunger during fasting periods. (13)

Stay hydrated: water and non-caloric drinks

Proper hydration is crucial when fasting. Water may help curb hunger and keep your body functioning optimally. Track how much water you drink in the MyFitnessPal app to make sure you stay hydrated.

Drinking enough water during fasting and eating may prevent common fasting-related problems, such as (5):

• Headache
• fatigue
• dehydration

Choose low- or no-calorie drinks, such as water, that won’t break your fast and will keep you hydrated.

Also, avoid sugary drinks or drinks with added sugar and too many calories, as these can spike your blood sugar and destroy any benefits you might otherwise gain from fasting. (14)

Foods to limit: Processed foods, sugary snacks and fried foods

While certain foods can help you with intermittent fasting, other foods should be limited to avoid negatively affecting energy levels and feelings of fullness.

Ultra-processed snacks, sugary foods, and fried foods often contain high amounts of unhealthy fats, refined sugars, and empty calories, which can cause a quick energy crash and increase hunger. (15)

Some examples of foods to avoid:

• Sugary snacks: candies, pastries, donuts, and sugary cereals
• Ultra-processed snacks: potato chips, packaged cookies and crackers
• Sugary drinks: soda, sweetened coffee drinks, and sweetened juices
• Fried foods: French fries, fried chicken, onion rings, fried fish
• Prepackaged frozen foods: frozen pizza, microwave dinners, and processed convenience foods
• Refined carbohydrates: white bread, white pasta, and pastries made with refined flour

Not only are these foods likely to undermine your fasting goals, they can also lead to unnecessary weight gain, potentially defeating the purpose of your fast. (16)

Instead, choose nutrient-dense, whole foods, such as homemade, balanced snacks or baked goods made with whole grains and natural ingredients. (17) For example, apples and peanut butter, a protein smoothie, or cottage cheese and fruit are all balanced snack options that may better meet your weight goals.

Bottom line: Refuel your body during intermittent fasting

When intermittent fasting, what you eat during your eating window is important to your weight loss goals. Your nutritional choices play a big role in how you feel and perform during intermittent fasting.

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

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