What Can You Eat While Intermittent Fasting? Check Out This Detailed Dietary Guide For Maximum Weight Loss Benefits!

Welcome, readers! When it comes to weight loss, proponents gather and allude to numerous techniques, which can be very confusing. However, many people worldwide can agree on one chief method: Intermittent Fasting (IF). It has become increasingly popular due­ to its potential health bene­fits and effectivene­ss in weight management. 

Unlike­ traditional diets that focus on specific foods, IF emphasises when you eat. This eating pattern consists of alternating times of eating and fasting, with a particular emphasis on limiting food consumption during designated time windows. Intermitte­nt fasting has been a part of human history and various cultures, taking on diffe­rent forms. This approach to nutrition offers flexibility as it can be­ customised to suit individual prefere­nces and lifestyles. 

Intermittent fasting has a range­ of potential benefits. The­se include weight loss, improve­d insulin sensitivity, reduced inflammation, and e­ven enhanced brain function. Some­ proponents also suggest that it may promote longe­vity and offer protection against certain chronic dise­ases.

So, while keeping the fasting window, what can you eat while intermittent fasting? In this blog, we will answer this burning question in detail and provide an effective 7-day IF diet plan along with a list of foods and drinks to include.

Table of Contents

1. What To Eat While Intermittent Fasting? 7-Day Detailed Diet Plan

2. What Liquids To Drink While Intermittent Fasting?

3. Can I Eat Fruits During The Intermittent Fasting Window?

4. Dietitian’s Recommendation

5. The Final Say

6. FAQs

7. References

What To Eat While Intermittent Fasting? 7-Day Detailed Diet Plan

Intermittent fasting, as the name suggests, provides a cyclic meal and fasting period, wherein you eat for a certain period. On the other hand, you are not allowed to eat during the fasting periods. We can replenish our energy through liquids only during fasting periods. However, a guide for what to eat during your eating window would help make your efforts effective in achieving your desired goal. 

Following is the sample menu of the 7-Day Intermittent Fasting diet plan (16 hours of fasting and 8 hours of eating):

Also Read: Explore The Differences Between Intermittent Fasting Vs Calorie Deficit

What Liquids To Drink While Intermittent Fasting?

When you are following intermittent fasting, managing your liquid intake is equally important as what you eat. Liquids are vital in helping you stay hydrated, manage hunger, and support your well-being. Here is a friendly guide to how different types of liquids can make your fasting journey smoother and more enjoyable:

Note: Choose zero-calorie electrolytes.

Also Read: 7 Benefits Of Intermittent Fasting For Weight Loss: Types, Insights, and Essential Tips for Lasting Results! 

Can I Eat Fruits During The Intermittent Fasting Window?

During intermittent fasting, you are not supposed to eat or take any calories during the fasting window, so your body utilises the stored fats for energy, and that’s how you lose weight. Since fruits contain calories, they are not allowed to be eaten during the fasting window. 

However, during the eating window, you can eat a good amount of fruits to get sufficient dietary fibre, hydration (the water content of fruits is high), and other nutrients, which would help us to refrain from eating or control our hunger pangs while fasting. 

Tips for including fruits in your diet:

• Whole Fruits vs. Juices: Stick to whole fruits rather than fruit juices. Whole fruits contain fibre, which helps regulate blood sugar levels and keeps you feeling full.
  

• Low-Glycemic Fruits: Opt for fruits with a lower glycemic index, like berries, apples, and pears. These fruits can help sustain steady energy levels because they have a slower effect on blood sugar levels.
  

• Portion Control: Be mindful of portions to avoid excess calorie intake. A typical serving might be a medium-sized piece of fruit or a cup of chopped fruit.

Also Read: Intermittent Fasting VS Fasting: Know 14/10 VS 16/8 And 12/12 VS 16/8 Methods! 

Dietitian's Recommendation

As a dietitian, I suggest the 16/8 intermittent fasting method as the most suitable and sustainable yet effective method for the general population. However, we should be aware of the health comorbidities. Some precautions include ensuring they drink enough water during the day when they are fasting and don’t overeat when they eat after the fasting period. 

Make healthy food choices by avoiding empty calories and making better choices like lean proteins, whole grains, fresh fruits, vegetables, and healthy fats to improve overall well-being and enhance physical performance.

Processed foods, junk foods, and calorie-rich beverages should be avoided so that they do not hinder your fasting process. By ensuring you take the right portions of protein and fibre, you can go for your meals without the usual feeling of hunger while at the same time building muscles and shedding those extra pounds.

                                                                                   Dt. Aditi Upadhyay

The Final Say

In the end, we may conclude that IF isn’t just about when you eat. It is about what you eat, what you drink and how you do it in the process. When having meals or snacks, be sure to choose foods that are dense with nutrients such as complex carbohydrates, good fats, lean protein and lots of fibre to regulate energy intake and minimise hunger. Choose water, herbal teas, and black coffee to flush out toxins in the body, help burn fat and repair cells in the body. This way, IF becomes a long-term, efficient approach to meeting your health targets and enhancing your well-being.

FAQs

1. What are the foods to avoid while intermittent fasting?

Avoid high-sugar foods, refined carbs, empty-calorie foods and processed snacks, as they can spike insulin levels and disrupt your fasting benefits.

2. Can I drink water while fasting?

Yes, you should drink good amount of water while fasting. It helps keep you hydrated and can curb hunger. Also it helps to avoid general symptoms like headache and dizziness while during fasting periods.

3. Can we drink Glucon D during fasting?

No, Glucon D contains sugars and calories that can break your fast, so it’s best to avoid it during fasting periods. You can have zero-calorie electrolytes or have black coffee to get that instant kick or energy to perform. 

4. Can we drink coffee during intermittent fasting?

It is generally considered OK to drink black, unsweetened coffee or tea during intermittent fasting.

References

• 7 Day Intermittent Fasting Diet Meal Plan (16:8) | PDF (dietsmealplan.com)

• https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work

• https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/intermittent-fasting/faq-20441303

• https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156

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