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

Intermittent fasting has become wildly popular among some people on their weight loss journey. This way of eating could lead to weight loss and improve your energy levels. Some even claim it improves your cognitive health. Everywhere you look, people who fast regularly are shouting online about the benefits they experience when they tighten their eating window.

However, the food choices you make throughout the day can have a significant impact on how well you feel and perform during your fasting periods.

Eating the right balance of foods will help you feel more energetic, keep hunger at bay, and ensure you get the nutrients you need. Tracking your macros in an app like MyFitnessPal can help you find the right balance between proteins, fats and carbohydrates

On the other hand, some foods can lead to a higher chance of energy crashes, increased hunger, and even disrupt your fasting goals.

Let’s take a look at what to eat during intermittent fasting to get the most out of your eating window, with some advice from one of our dietitians.

Prioritize lean protein for satiety and muscle support

With intermittent fasting, including lean protein in your meals is essential to keep you full and maintain your muscle mass. (1)

Egg white is especially essential for those with fitness or weight loss goals. It helps you stay full and maintain lean muscle mass by repairing and building muscle tissue during periods of reduced calorie intake. (7)

Eat a variety of lean high protein foods such as:

• Chicken
• Turkey
• Fish
• Tofu
• Eggs
• Low-fat dairy

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

Additionally, protein-rich foods are highly satiating, meaning they keep you full longer, reducing the chance of overeating during your eating window throughout the day. (8)

If you want to increase your protein, MyFitnessPal is currently offering a free 7-day High protein quick start plan.

Use whole grains for sustainable energy

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

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

• Brown rice
• Quinoa
• Oats
• Whole wheat bread

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

Whole grains can help prevent energy crashes, especially during your fasting hours. (10Additionally, the fiber in whole grains can help stabilize blood sugar levels, so you avoid energy peaks and valleys during your fasting schedule that could disrupt your appetite. (2)(11)

For optimal digestion and long-lasting satiety, make fiber-rich grains a central part of your meals. Learn how to track your fiber intake like a dietician here.

Load up on fruits and veggies for nutrients

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

During your eating window, load up on:

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

These foods provide high nutrient density without excessive amounts of calories, making them perfect for your eating windows. Additionally, the water content in these foods helps with hydration and feelings of fullness, and the fiber contributes to digestive health and fullness. (3)

If weight loss is your current health goal, consider making vegetables the base of your meals to increase the volume or size of your meal while controlling calorie intake, which can help keep you satisfied during 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, a CPG consultant and advisor, a speaker, an on-air spokesperson, and a recipe developer.

Joanna Gregg, MS, RD is 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 focus is helping people find the right balance between nutrition, fitness and healthy living to achieve their optimal health.

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Add healthy fats for weight management and satiety

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

Healthy fats are the fats 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 energy-dense, so a little goes a long way to keeping you satisfied. (4) Use one to two tablespoons per meal, depending on your goals and calorie needs. (12)

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

Stay hydrated: water and calorie-free drinks

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

Drinking enough water during both fasting and eating can potentially 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 excessive calories, as these can spike your blood sugar levels and interrupt the fasting benefits you would otherwise reap. (14)

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

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

Ultra-processed snacks, sweet treats 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: candy, pastries, donuts and sugary cereal
• Ultra-processed snacks: chips, packaged cookies and crackers
• Sugary drinks: Soft drinks, sweetened coffee drinks and fruit juices with added sugar
• Fried items: French fries, fried chicken, onion rings, and battered fish
• Pre-packaged frozen meals: frozen pizzas, microwave meals and processed ready-made meals
• Refined carbohydrates: White bread, white pasta and pastries made with refined flour

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

Instead, choose nutritious, whole foods, such as homemade, well-balanced snacks or baked goods made with whole grains and natural ingredients. (17) For example, an apple with peanut butter, a protein smoothie, or cottage cheese and fruit are all balanced snacks that better suit your weight goals.

The bottom line: fuel your body during intermittent fasting

With intermittent fasting, what you eat during your eating window matters to your weight loss goals. Your food choices play a major 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 keep you on track.

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