Intermittent Fasting? Here Are the Foods Dietitians Want You to Prioritize

Intermittent fasting has become very popular among some people seeking weight loss. This way of eating is believed to lead to weight loss and improve your energy levels. Some even claim it improves your cognitive health. Everywhere you look, intermittent fasters are shouting online about the benefits they experience from narrowing their eating window.

However, the food choices you make throughout your day can significantly influence your well-being and performance throughout your fasting periods.

Eating the right balance of foods will help you feel energized, control hunger, and ensure you get the nutrients you need. Track your macros in an app like MyFitnessPal can help you achieve the right balance of proteins, fats and carbohydrates

On the other hand, certain foods can lead to an increased risk of low energy, increased hunger, and may even disrupt your fasting goals.

Let's take a look at what to eat while intermittent fasting to get the most out of your eating periods with advice from one of our dietitians.

Prioritize lean protein for satiety and muscle support

When intermittent fasting, including lean protein in your meals is essential to fill you up and maintain muscle mass. (1)

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

Eat a variety of lean foods protein-rich foods such as:

• Chicken
• Türkiye
• Fish
• Tofu
• Eggs
• Low-fat dairy products

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

Additionally, protein-rich foods are very filling, meaning you'll stay full longer, reducing the risk of overeating during your eating period throughout the day. (8)

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

Incorporate whole grains for sustained energy

Whole grains are a foundational food group if you're intermittently fasting because they provide long-lasting energy and keep hunger at bay much longer than refined carbohydrates. (9)

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

• Brown rice
• Quinoa
• Oats
• Wholemeal bread

These foods are high in fiber and take longer to digest, giving you a constant release of energy.

Whole grains can help prevent energy dips, especially during your fasting hours. (10) Additionally, the fiber in whole grains can help stabilize blood sugar levels, helping you avoid the energy spikes and dips that could disrupt your appetite during your fasting program. (2)(11)

For optimal digestion and prolonged satiety, make fiber-rich cereals a central part of your meals. Learn how to track your fiber input like a dietitian here.

Stock up on fruits and vegetables for nutrients

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

During your eating window, stock up on:

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

These foods offer high nutrient density without excessive amounts of calories, making them perfect for your meal periods. Additionally, the water content of these foods contributes to hydration and feelings of fullness, and their fiber contributes to digestive health and satiety. (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 meal while controlling your calorie intake, which will help you stay full throughout your fasting period. (12)

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About the experts:

Caroline Thomason is a registered dietitian and certified diabetes educator. With 12 years of industry experience, she has been published in over 40 publications, CPG consultant and advisor, speaker, broadcast spokesperson and recipe creator.

Joanna Gregg, MS, RD is a 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 goal is to help people find the right balance of diet, fitness and healthy living to achieve their optimal health.

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Include healthy fats for weight management and satiety

Incorporating healthy fats into your diet can help keep you full and provide stable energy levels during fasting periods.

Healthy fats are those found in foods, including:

• Lawyers
• Nut
• Seeds
• Olive oil
• Oily fish

These foods are rich in nutrients that support brain and heart health. Remember, healthy fats are high in energy, so a small amount goes a long way in keeping you full. (4) Take one to two tablespoons per meal depending on your goals and calorie needs. (12)

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

Stay Hydrated: Calorie-Free Water and Drinks

Proper hydration is crucial when fasting. Water can help reduce hunger and keep your body functioning optimally. Keep track of how much water you drink in the MyFitnessPal app to ensure you stay hydrated.

Drinking enough water during fasting and eating periods can potentially prevent common fasting-related problems such as (5):

• Headaches
• 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 excessive calories, as they can raise your blood sugar and interrupt the benefits of fasting that you would otherwise reap. (14)

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

Although certain 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 treats, and fried foods are often high in unhealthy fats, refined sugars, and empty calories, which can lead to rapid energy drops and increased hunger. (15)

Some examples of foods to avoid:

• Sweet snacks: candies, pastries, donuts and sugary cereals
• Ultra-processed snacks: chips, packaged biscuits and crackers
• Sugary drinks: sodas, sweetened coffee drinks and fruit juices with added sugar
• Fried items: French fries, fried chicken, onion rings and breaded fish
• Pre-packaged frozen meals: frozen pizzas, microwave dinners and processed ready meals
• Refined carbohydrates: white bread, white pasta and pastries made from refined flour

These foods can not only disrupt your fasting goals, but also contribute to unwanted weight gain, which is likely counterproductive to your goal of fasting. (16)

Instead, choose nutrient-dense whole foods, like healthy homemade 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 all be balanced snack options that might better support your weight goals.

The Bottom Line: Nourishing Your Body During 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.

Track your meals and snacks in the 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 you stay on track.

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