Intermittent fasting has become very popular among some people on their weight loss journeys. This way of eating can supposedly lead to weight loss and improve your energy levels. Some even claim it sharpens your cognitive health. Everywhere you look, regular speeders are raving online about the benefits of narrowing their eating window.

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

Eating the right balance of foods will help you feel energized, stave off hunger and ensure you’re getting the nutrients you need. In an app like your macro tracker MyFitnessPal it can help you achieve the right balance of protein, fat and carbohydrates

On the other hand, some foods can be more likely to cause energy waste, increase hunger, and disrupt fasting goals.

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

Prioritize protein for muscle satiation and muscle support

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

protein it is especially essential for people with fitness or weight loss goals. It helps maintain fullness and maintain lean muscle mass by repairing and building muscle tissue during periods of reduced calorie consumption. (7)

Eat the lean variety high protein foods such as:

• chicken
• Turkey
• the fish
• tofu
• The eggs
• Low-fat dairy products

Protein-rich foods help ensure that your meals are filling and nutrient-dense. If you exercise in a fasted state, eating enough protein supports muscle mass and can also help with recovery after workouts.

Plus, protein-rich foods are very filling, meaning you’ll feel fuller for longer, making you less likely to overeat during your eating window during the day. (8)

If you want to increase protein, MyFitnessPal currently offers a 7-day free trial A quick start high protein plan.

Incorporate whole grains for sustained energy

Whole grains are a staple food group for intermittent fasting because they provide long-lasting energy and keep hunger at bay better than refined carbohydrates. (9)

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

• Brown rice
• Quinoa
• Oatmeal
• Whole grain bread

These foods are rich in fiber and take longer to digest, constantly releasing energy.

Whole grains can help prevent energy crashes, especially during fasting hours. (10) Plus, the fiber in whole grains can help stabilize blood sugar levels, so you avoid the energy spikes and dips that can interrupt hunger during a fasting schedule. (2)(11)

For optimal digestion and long-lasting fullness, make fiber-rich grains the main part of your meals. learn How to track your fiber Take it like a dietitian here.

Load up on fruits and vegetables for nutrients

Fruits and vegetables are easily overlooked, but they are essential during intermittent fasting. They contain vitamins, minerals, fiber and water to keep you hydrated and energized.

During the eating window, load:

• Leafy greens like spinach and kale
• Colorful berries
• carrots
• Broccoli
• Sweet potatoes

These foods provide high nutrient density without excess calories, making them perfect for eating windows. In addition, the water content of these foods helps to hydrate and feel fuller, and their fiber supports digestive health and satiety. (3)

If weight loss is your health goal, consider making vegetables the base of your meals to increase meal volume or size while keeping your calorie intake in check, which will help keep you satisfied throughout the fast. (12)

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About experts:

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

Joanna Gregg, MS, RD She is the Food Data Curator for MyFitnessPal. He earned a BA in nutrition from Georgia State University and a MA from the University of Nebraska. Her focus is on helping people find the right balance of nutrition, fitness and a healthy lifestyle to achieve optimal health.

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Include healthy fats for weight management and satiety

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

Healthy fats are those found in foods including:

• Avocados
• Dried fruits
• the seeds
• Olive oil
• Oily 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 keep you satiated. (4) Shoot for one or two tablespoons per meal, depending on your goals and calorie needs. (12)

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

Stay hydrated: water and calorie-free drinks

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

Drinking enough water during fasts and during eating windows can prevent common problems associated with fasting, such as (5):

• Headaches
• Fatigue
• Dehydration

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

Also, avoid drinks with added sugar or sugary drinks with excess calories, as these can raise your blood sugar and interrupt the benefits of fasting you’re otherwise getting. (14)

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

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

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

Some examples of foods to avoid:

• Sugary Snacks: Candies, candy, donuts and sugary cereals
• Ultra-processed snacks: potato chips, packaged cookies and crackers
• Sugary drinks: soda, sweetened coffee drinks and fruit juices with added sugar
• Fried: 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 with refined flour

Not only do these foods break your fasting goals, they can help you gain unwanted weight, possibly defeating your goal for fasting. (16)

Instead, choose very dense foods, such as balanced homemade snacks or baked goods made with whole grains and natural ingredients. (17) For example, an apple and peanut butter, a protein shake, or cheese and fruit would be balanced snacks that can better meet your weight goals.

Bottom line: fuel your body during intermittent fasting

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

Keeping track of your meals and snacks The MyFitnessPal app Intermittent fasting can be a sustainable and effective way to support your health goals. And don’t forget to use the app’s Periodic Tracking timer to help you keep track.

The mail Intermittent fasting? Here are the foods that dietitians want you to prioritize appeared in the first MyFitnessPal Blog.

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