Intermittent Fasting? Here Are the Foods Dietitians Want You to Eat First

Intermittent fasting has become very popular with some people on weight loss journeys. This way of eating can lead to weight loss and improve your energy levels. Some even say it sharpens your mental health. Everywhere you look, intermittent fasters are raving online about the benefits they experience by restricting their eating window.

However, the food choices you make during your day can significantly influence how well you feel and perform during your fasting periods.

Eating the right balance of foods can help you feel energized, keep hunger at bay, and ensure you’re getting the nutrients you need. Tracking your macros with an app like MyFitnessPal can help you reach the right balance of protein, fat, and carbohydrates

On the other hand, certain foods can lead to a greater chance of energy crashes, increased hunger, and can interfere with your fasting goals.

Let’s examine what to eat when 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 your muscle mass. (1)

protein is especially important for people with fitness or weight loss goals. It helps keep you full and preserves lean muscle mass by repairing and building muscle tissue during periods of reduced caloric intake. (7)

Eat a variety of tall high protein foods such as:

• chicken
• Turkey
• Fish
• Tofu
• Eggs
• Low fat dairy

Protein-rich foods help ensure that your meals are filling and nutrient-dense. If you exercise during your fast, eating enough protein can support muscle mass and also aid post-exercise recovery.

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

If you want to increase protein, MyFitnessPal currently offering a free 7-day Quick Start High-Protein Plan.

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Include Whole Grains for Sustained Energy

Whole grains are a cornerstone of the food group 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
• Oats
• Whole-grain bread

These foods are rich in fiber and take longer to digest, giving you a steady burst of energy.

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

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

Load up on Fruits and Vegetables for Nutrients

Fruits and vegetables are easy to overlook, but they are essential during intermittent fasting. They pack a punch of vitamins, minerals, fiber, and water to keep you hydrated and energized.

During your eating window, load up on:

• Leafy greens like spinach and kale
• Colorful berries
• Carrots
• Broccoli
• sweet potato

These foods offer high nutrient density without excessive amounts of calories, making them perfect for your eating windows. Plus, the water content in these foods helps with hydration and feeling fuller, and their fiber helps with digestive health and fullness. (3)

If weight loss is your current health goal, consider making vegetables the basis of your meals to increase the volume or size of your meals while maintaining calorie intake, which will help you stay satisfied throughout. during your fast. (12)

About the Experts:

Caroline Thomason is a registered dietitian and certified diabetes educator. In 12 years in the industry, she has been published in 40+ publications, is a CPG consultant and advisor, a speaker, broadcast speaker, and recipe developer.

Joanna Gregg, MS, RD is a Food Data Curator at MyFitnessPal. She earned 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 of food, fitness and healthy living to reach their optimal health.

Include Healthy Fats for Weight Management and Satiety

Including healthy fats in your diet will help you stay full and provide stable energy levels during times of fasting.

Healthy fats are found in foods including:

• Avocados
• nuts
• Seeds
• Olive oil
• Fatty fish

These foods are rich in nutrients that support brain and heart health. Remember, healthy fats are very energy-dense, so a little goes a long way to keep you satisfied. (4) Shoot for one to two tablespoons per meal depending on your goals and calorie needs. (12)

Omega-3 fatty acids, particularly found in oily 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 will help you feel fuller for longer, making hunger more manageable during fasting. (13)

Stay Hydrated: Water and Calorie-Free Drinks

Proper hydration is important when fasting. Water can help stave off 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 fasting and eating windows can potentially prevent common fasting-related issues such as (5):

• Headache
• Fatigue
• Dehydration

Opt for low- or no-calorie drinks like water, which won’t break your fast and will keep you hydrated.

Also, avoid sugary drinks or drinks with added sugar and extra calories, as these can raise your blood sugar and interfere with any fasting benefits you reap. (14)

Foods to Limit: Processed Foods, Sugary Snacks, and Deep-Fried Items

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

Ultra-processed snacks, sugary foods, and fried items 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: Candy, pastries, donuts, and sweet cereals
• Ultra-processed snacks: Chips, packaged cookies, and crackers
• Sugary drinks: Sodas, sugary coffee drinks, and fruit juices with added sugar
• Fried items: French fries, fried chicken, onion rings, and battered fish
• Pre-packaged frozen foods: Frozen pizza, microwave dinners, and processed convenience foods
• Refined carbs: White bread, white pasta, and pastries made with refined flour

These foods may not only interfere with your fasting goals but also contribute to unwanted weight gain, likely defeating your purpose for fasting. (16)

Instead, choose healthy whole foods such as home-cooked, 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 are all balanced snack options that may better serve your weight goals.

The Bottom Line: Fueling Your Body With Intermittent Fasting

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

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

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