What Foods Are Best to Eat And Limit While Following Intermittent Fasting?

Intermittent fasting is the practice to set a certain time gap between eating and fasting. It is an effective way to lose weight only when you follow the diet strictly. 

You have to increase consuming fruits and vegetables significantly while limiting eating processed or sugary food. 

Nevertheless, it is essential to consult your healthcare professional before you change your diet. 

Let us glance through some list of food we should eat and avoid to turn our intermittent fasting practices into a success. 

Intermittent Fasting Food List Considerations 

Protein-Based Food 

Protein intake can significantly increase your body’s muscles. This naturally boosts metabolism and accelerates weight loss. Some protein-based food for an intermittent fasting diet include eggs, fish, milk, beans, seeds, whole grains, and seafood. 

Carbohydrate-Based Diet

Carbs are a major energy source for your body. It is essential to choose carbs that have high fiber and low sugar. Some excellent carbs to include in your diet chart are oats, beetroots, pear, broccoli, avocado, apples, bananas, sweet potatoes, carrots, kidney beans, almonds, and chickpeas. 

Hydration-Based Diet 

Water is an essential part of the diet. The intake of water depends on a person’s height, weight, gender, climate, and physical activities. An adequate amount of water makes the urine look pale yellow. Dark yellow urine on the other hand suggests dehydration and can cause headaches and fatigue. Add a few drops of lemon and mint leaves to your daily intake of water to maintain good health.

Veggies

Add some high-fiber vegetables like broccoli, cauliflower, and brussels sprouts to your diet every day. Research shows that foods that are rich in high fiber help to maintain metabolism, as well as reduce the risk of cancer too. 

Probiotics

The gut is a nest for bacteria known as microbiota that helps in digestion and plays a crucial role in maintaining good health. Fasting at times can lead to a feeling of uneasiness in your gut and as a result cause constipation. Add a bit of probiotic-rich foods to your diet like kefir, kimchi,  kombucha, miso, tempeh and sauerkraut to your diet. These probiotics help to regulate bowel movement by decreasing fat absorption and food intake. 

Nuts and Berries 

Berries and nuts consist of vital nutrients and good fats. Add a few berries to your smoothies, or chew some nuts every day to maintain a healthy diet. Studies show that people who took berries had a small increase in their BMI for over 14 years compared to people who did not.

List of Food to Avoid During Intermittent Fasting

Let us see some examples of food to exclude from our diet while intermittent fasting: 

• Snacks, chips, and pretzels
• Sweets- candies, cakes
• Cookies
• Beverages
• Coffee and tea rich in sugar
• Cereals with zero or little fiber and granola
• Refined grains and trans-fat
• Processed meat
• Processed foods
• Alcoholic beverages

Conclusion

Intermittent fasting helps to maintain body weight and at the same time keeps you healthy and fit. Try a keto diet plan with the suggested list of food to get the best results. However, do not forget to consult your health expert before you set up a diet chart for IF.