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What Foods Should You Eat On Intermittent Fasting

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Best Foods To Break A Fast

Which Foods Should You Eat to Make Intermittent Fasting Easier

These days when trying to find information about fasting on the web, I feel more and more like reading rocket science articles. It feels like you should do so many things if you want to fast the right way.

Eat the right food in the right amount before, complements during fasting with nutrients, amino acids, break a fast this way and that way and give your digestive system time to adapt to food again, etc.

The problem I have with all this is:

  • It makes fasting look hard, strenuous and strict, which it is not
  • If you do intermittent fasting with 16 to 24h fasts, you dont really need all this information

Ive been intermittent fasting for several years and Ive sometimes broken my 24h fast with 5 beers, bread, and sausages. It was stupid of course, but what I mean to say is: there is no great health risk from doing that occasionally.

And breaking a 24h fast shouldnt suddenly become really complicated. When you do one meal a day, you just want to get one good, healthy, filling meal. With meat, carbs, vegetables, etc. You shouldnt break your fast every day with junk food, but again, you wont suddenly catch fire if you do. Hell, youre not eating for the whole day, you might at least get pleasure from the only meal you get, dont you?

So, I really want to emphasizethat these best foods to break a fast are:

How Much Protein Should You Eat

Intermittent fasting designates an eating window for you to consume all of your days nutrients. However, just because your eating window is smaller while fasting, doesnt mean you should eat less protein. You must power your body with protein to feel full during your fast and maintain a high level of energy throughout the day.

According to the National Academy of Medicine, adults should consume a minimum of 7 grams of protein for every 20 pounds of body weight. If youre approximately 150 pounds, you should consume just over 50 grams of protein per day. If youre approximately 250 pounds, you should increase your daily protein intake up to 90 grams.

How Many Meals To Eat When Intermittent Fasting

As we have just discovered, eating less often keeps insulin levels in check and burn fat. For this reason, science has proven that snacks cannot help you lose weight .

Intermittent fasting, unlike conventional dieting, has the advantage that you can always increase it.

If you like, you can eat only once a day instead of twice or even fast for several days. Thus, it is incredibly flexible.

Nevertheless, you should not immediately overstrain your body when you start intermittent fasting. For example, it is advantageous to establish simple rules when you start:

  • Lunch and dinner only
  • Between the two meals, natural snacks, like a handful of walnuts, are allowed

With time and experience, you will get to know your body better, and you can stop snacks completely or eat one big meal a day.

In any case, an 8-hour eating period is enough to lose weight with the appropriate diet.

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Can You Build Muscle With Intermittent Fasting

Fasting is a catabolic state that makes you break down fat tissue and old cellular debris that can be converted back into energy. To actually build new muscle youd naturally have to give more building blocks to facilitate that growth.

However, it doesnt mean that you cant successfully build muscle with intermittent fasting.

Like I mentioned, eating 4-6 small meals a day may elevate muscle protein synthesis more frequently, but more frequent surges of muscle protein synthesis wont necessarily mean more muscle growth because what matters most is how much protein your body ends up absorbing over the course of the 24-hour period.

If youre doing intermittent fasting with 2 meals a day, you can spike muscle protein synthesis twice a day and thats going to be more than enough to force your body to grow. What matters more for muscle growth is the training stimulus and adaptive signal.

In fact, being in a fasted state makes you more protein sparing and anti-catabolic by increasing growth hormone and ketones. Higher levels of growth hormone and IGF-1 can stimulate muscle protein synthesis and it definitely improves the bodys sensitivity to protein intake. Youll end up absorbing your food better because its more scarce.

Read Also: How To Use Intermittent Fasting For Weight Loss

How Does It Differ From The 1: 8 Method

What to Drink and Eat While Intermittent Fasting

This plan may sound very similar to the 16:8 intermittent fast with just a smaller feeding window, however, it is actually very different to execute. Heres why:

  • You are fasting the majority of the day whereas on the 16:8 most of your fasting time is done while you are sleeping which makes it much easier to stick to.
  • You are able to eat a small portion of specific foods during your 20-hour fasting window on the Warrior Diet.
  • The four-hour eating window makes it much more difficult to consume your daily calories and meet your nutrient needs in such a limited time. Its much easier to achieve this in eight hours.
  • The original Warrior Diet places a much greater emphasis on the types of food you should be eating throughout the day and during your four-hour overeating period. Although the modern 20:4 diet has relaxed to allow you to eat what you want in your 4-hour window.
  • The original Warrior Diet also included an exercise plan to maximise the fitness and weight loss benefits while dieting.
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    Breakfast: Green Smoothie At 8 Am

    After fasting, I like to ease into my day of eating with a smoothie since it is a little easier for my gut to digest. You’ll want to go for a green smoothie instead of a high-sugar fruit smoothie to avoid starting your day on a blood-sugar roller coaster. Add in lots of healthy fats to keep you going until lunch!



  • Mix together coconut cream and ½ teaspoon cinnamon.
  • Line an 8-by-8-inch square pan with parchment paper and spread coconut cream and cinnamon mixture at the bottom.
  • Mix together ½ teaspoon of cinnamon with coconut oil and almond butter. Spread over the first layer in the pan.
  • Freeze for 10 minutes and cut into desired-size squares or bars.
  • The Science Behind It

    When we eat, we take in more energy from food than can immediately be used by the body. Insulin is produced when we eat so it can break down the carbohydrate into glucose and be used by the cells for energy, or it will be stored in the liver or muscle as glycogen. When we need a quick source of energy or the body isnt getting glucose from food, glycogen released from the liver is broken down into glucose and sent into the bloodstream.

    However, there is limited storage space for glycogen and once stores are full, the liver will turn excess glucose into fat. Some of this will be stored in the liver, or it will be exported to other fat deposits in the body.

    When in a fasted state, insulin levels fall which signals the body to start burning stored energy. Blood glucose levels will fall so the body needs to use the stored glucose for energy, it will use the glycogen in the liver first as that is the most accessible. After this has depleted, the body will start to break down fat to get the energy it needs.

    So, the body is in either of two states the fed or fasted state. Either we are increasing our stores of food energy, or we are decreasing the stores by burning through stored energy. If these are balanced, then there should be no change in weight.

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    Main Rules Of The Intermittent Fasting 14/10

    So, you may, or may have not heard about the 16:8 fasting. It is an eating pattern where you are allowed to eat during an 8-hour period and must only consume water for the rest of 16 hours each day. The intermittent fasting 14/10 is very similar to that type, only here you are allowed to eat whatever you want during a 10-hour window. If you get up early, you can start eating at 7 AM, and then your last meal this day will have to be at 5 PM, followed by a fasting period which will end by 7 AM the next day.

    You can also have your first meal at 8 AM or 9 AM, and then your dinner will have to be no later than 6 PM and 7 PM respectively. You can eat your usual meals during the 10-hour window, but you cant consume any calories during a 14-hour fast. However, you are allowed to drink unsweetened tea or coffee and of course, water.

    Different Methods Of Intermittent Fasting

    What to Eat While Intermittent Fasting (3 Foods You Must Avoid)

    There are many different ways to implement an intermittent fast but weve provided a select few options from our calculator which include

    • 16/8 method
    • OMAD
    • OMAD

    So, youll simply type in the required information based on your approach and goals, then youll be provided with some details which you can follow that will make your efforts much simpler.


    Read Also: When To Check Fasting Blood Sugar

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    Dairy And Fermented Food

    You can boost your weight loss and overall health if your diet includes plenty of probiotics. They are highly effective when it comes to improving your metabolism and play a prominent role in the healthy balance of bacteria in your gut. They can reduce inflammation and aid in digestion. The most probiotic-rich foods include yogurt, kefir, aged cheese , non-dairy yogurts, sauerkraut, sour dill pickles, kimchi, miso, natto, kombucha, tempeh and others .

    Tips To Start Your : 4 Fast

    As this is one of the more extreme methods of intermittent fasting, it is recommended you do your research before you start and even consult with a dietitian or a nutritionist to ensure it is right for you.

    The best resource for the original Warrior Diet is Hofmeklers own book The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength and a Leaner, Harder Body.

    To help you start your first 20:4 fast and successfully stick to it for the desired period of time, follow these tips.

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    Can I Eat Rice During Intermittent Fasting

    Yes, rice is a healthy source of food during your intermittent fasting eating phase however we recommend eating brown rice instead of white rice as it is more nutritious and contains fewer calories.

    Eating during intermittent fasting does not have to be complicated and a plate of rice with some roasted salmon will do just fine, you will feel full fast and get the nourishment you need however it is important to eat rice in moderation as it contains a certain amount of calories that can lead to weight gain if consumed in excess during intermittent fasting.

    Best Food To Break An Intermittent Fast


    While Bullet Proof Coffee is a great way to break your fast, there are other foods youll want to consider eating to break your Intermittent Fasting period.

    More details on what you can eat and drink while intermittent fasting here.

    To maximize the benefits of IF, its essential to reap the bulk of your energy from nutrient-dense foods during feeding windows. Read this post to learn about fasting and feeding windows.

    Choosing whole foods to build balanced meals will keep you energized during fasts and help your body process nutrients much more efficiently.

    Break the fast with lean proteins

    Some of my favorite proteins to include to break a fast are chicken, beef, pork, turkey, seafood, and eggs.

    I often meal prep mini quiches for a quick grab-and-heat first meal option.

    Breaking the fast with healthy fatsAs mentioned earlier, Bulletproof Coffee , coffee, grass-fed butter, nuts, seeds, nut butters, olive oil, coconut oil, and avocados are all terrific healthy-fat options to eat to break your fast.

    Eat all the veggies you wantIm sure this isnt news to you but breaking the fast with a generous dose of veggies is always a great idea.

    If you dont have time to make a meal, I love to make a Blueberry Muffin Smoothie or a Green Pineapple Smoothie to-go. Both have a nice serving of greens and they are full of nutrition.

    Try to avoid canned fruits or juice because of the concentrated amounts of sugars per serving.

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    The Difference Between Short And Long Fasts

    Every night when we stop eating and then go to bed, we go through a short-term fast until our first meal of the next day. Depending on when you ate dinner and when you consume your first meal after you wake up, you can easily go through a 12 to 16-hour fast with no physiologic change to digestive functions.

    Although there is no clear consensus or accepted definition about what the cut off is between a short and a long-term fast, Diet Doctor defines anything less than 24 hours as time-restricted eating, fasts between 24 and 36 hours as a short-term fast, and anything longer than 36 hours a long-term fast.

    Time-restricted eating and short-term fasts dont require specific precautions when breaking the fast. Just remember it is a good idea not to binge on highly-processed, sugary, or high-carb foods because you will undo the advantages of the fast. Plan to eat a wholesome, low-carb, high-fat meal, such as any of the meals featured in the Diet Doctor recipes, and you will be just fine.

    Are There Any Side Effects

    You may experience some headaches and constipation but you can limit the risk of this by making sure you are drinking plenty of fluids on your fasting days and eating plenty of vegetable and fruit. On the fasting days you can expect to feel hungry but remind yourself this is only for 2 days out of 7 and make the most of your calories.

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    How Can I Suppress Hunger During Intermittent Fasting

    Eat high-fiber foods, such as nuts, beans, fruits and vegetables, and high protein foods, including meat, fish, tofu, or nuts, during your eating window, Varady advised. Chewing high-fiber gummies can also help.

    Drink lots of water. People tend to think they’re hungry, when they are really just thirsty, she said.

    Go for black coffee or tea, or cinnamon or licorice herbal teas. These beverages may have appetite-suppressing effects, Varady noted.

    Watch less TV: I know this sounds strange, but while you are watching TV, you are bombarded with dozens of ads for food. This can make you feel hungry, when in actuality, you are not hungry at all, she said.

    Remember, being “a little hungry” is the best thing that can happen to you, wrote Madelyn Fernstrom, health and nutrition editor at NBC News, calling it a “true mind-body connection” that helps you recognize fullness.

    That Night I Went To Bed Feeling Great About My Self

    How To Break Your Fast: What To Eat When You Break Your Fast | Intermittent Fasting

    There was fresh fruit, yogurt, and a plate of whole-grain muffins that looked as if theyâd been baked that morning. I was tempted but moved on.

    Around 11, I was hungry and decided Iâd earned a small cheat, so I added almond milk to my second cup of coffee. It tasted sweet, nutty, and wholesome and after skipping out on sâmores, I didnât feel guilty.

    Read Also: Will Intermittent Fasting Help You Lose Weight

    Foods To Eat While Intermittent Fasting

    Intermittent fasting has become the rage among fitness enthusiasts for a very good reason. It has many mental, physical and even spiritual benefits. Remember that fasting for 16-18 hours isnt enough. What you eat matters as well.

    So, if you want to break your long fast the right way, you will want to choose healthy food options like avocados, beans, potatoes and nuts. For protein, theres nothing like boiled eggs, salmon and chicken breasts. You can also enjoy some raspberries, blueberries, bananas or maybe even make yourself a smoothie of different fruits. You can also have a glass of red wine with your meal.

    What To Eat During Intermittent Fasting: A Full Guide

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    intermittent fasting | what to eat | foods to avoid

    Intermittent fasting is all about when to eat and not what to eat. But does that mean you can binge on ice cream, chocolates, and chips? Certainly not If, during intermittent fasting, what to eat is your biggest concern, you are at the right place. This article will discuss intermittent fasting and how the right food choice can help you reap more benefits from this diet regime.

    While practicing intermittent fasting, planning a balanced meal is essential to maintain optimal health. During your periods of fasting, making healthy food choices to meet your daily nutritional requirements is vital. You need to focus more on eating protein-rich foods, low-carb food from whole grains, and healthy fats.

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    Healthy Foods To Enjoy During Your Eating Window

    Calories still count, and you should get the most nutrition possible from every calorie you eat. Ideally, you should eat the same types of healthy foods during IF that you would eat on any healthy diet. That means eating lots of vegetables, lean protein, healthy fats, seafood, whole grains, dairy, and legumes. While these food groups hold the key to your intermittent fasting success, some choices are still better than others.

    Veggies Incorporate a lot of cruciferous veggies such as broccoli, cauliflower, and brussel sprouts into your diet. They have more fiber to aid in digestion, and they also help you feel fuller.

    Beans & Legumes Black beans, chickpeas, and peas are not only good for increasing your energy but are also a good source of protein.

    Fruits & Berries You want to avoid overloading on fruit since they contain a lot of natural sugar that interferes with insulin levels. Berries are a better choice because of the high nutrient and antioxidant content. Adding berries and nuts to salads will help you get a diversity of nutrition in a single delicious serving.

    Nuts Nuts contain good fat and a lot of antioxidants. Although nutritious, they are also high in calories. Almonds, walnuts, hazelnuts, cashews are a great choice.

    Seafood Seafood is packed with nutrients, especially omega-3 fatty acids. People who normally eat more Omega-3 reduce their risk of heart disease, dementia, and depression. Salmon, shrimp, and trout are some perfect nutrient-dense choices.

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