Are you practicing intermittent fasting? Well then let us enlighten you with the best nutrition plan.
Because you are fasting in order to cut down your calorie intake, you need to make sure that whatever you are consuming in your eating window is high in nutritional value. Although you should absolutely enjoy a little bit of a cheat meal sometimes, still, the majority of what you eat on most days should be packed with all the good minerals and vitamins.
So, let us educate you on choosing the right food type for practicing intermittent fasting.
What Should I Eat During a Fast?
You can unintentionally be depriving yourself of certain micronutrients, such as vitamin A, vitamin B vitamins, vitamin C, vitamin D, zinc, or electrolytes, or specific macronutrients, such as protein or healthy fats.
This is not the time to indulge in low-calorie eating, so make sure your meal is filling and enjoyable. Getting all of your nourishment from fewer meals is the aim. Listed below are the best food types to eat while fasting.
Protein
Your immune system, general health, and ability to maintain muscle mass all depend on protein. Maintaining a high metabolism and optimizing blood sugar homeostasis require muscle. Losing muscle can cause weight gain, elevated blood sugar levels, and fragility.
As these foods are high in probiotics to promote a healthy gut microbiome, keep in mind to include cultured protein foods like plain yogurt, kefir, buttermilk, or cottage cheese in your diet.
The best sources of protein are:
- Eggs
- Ribeye steak
- Pork chops
- Chicken thighs
- Salmon
- Nuts and seeds
- Cottage cheese
- Plain yogurt
- Plain kefir
- Legumes
- Pea protein powder (without added sugar)
- Whey protein powder (without added sugar)
Maintaining a sufficient protein intake during fasting might be difficult. But when certain amino acids, such as L-glutamine or branched-chain amino acids, are added to protein powder during your eating window, it can be quite beneficial (BCAAs).
Cruciferous Veggies
The f-word – fiber — is present in abundance in foods like Brussels sprouts, broccoli, and cauliflower. It’s important to eat meals high in fiber at specific times of the day so that your digestion system is functioning properly.
According to research, fiber can also make you feel full, which may be beneficial if you have a 16-hour gap between meals. Cruciferous vegetables can also assist in lowering cancer risk.
Legumes and Beans
Your best companion on the fasting lifestyle can be your preferred chili topping.
Food, particularly carbohydrates, is a source of energy for action. We’re not suggesting that you consume absurd amounts of carbohydrates, but it wouldn’t harm to include some low-caloric carbohydrates like legumes and beans in your diet. This can keep you energized throughout the fasting period.
Additionally, according to some studies, meals including chickpeas, black beans, peas, and lentils may aid in weight loss even when no calorie restriction is used.
Probiotics
What do the tiny creatures in your gut like the most, do you know? Both uniformity and variety. Therefore, when they are hungry, they are not happy. And according to a study, unpleasant side effects like constipation may occur when your gut is not happy.
Add foods enrich with probiotics like kombucha, kefir, and sauerkraut to your diet to combat such gut issues.
Blends of Herbs and Spices
Herbs and spices are delightful as well as have a strong, anti-inflammatory effect on our health. They aid in improving the outcomes of your intermittent fasting. So start making your food spicier and tastier by adding herbs or spices to all your dish.
The best spices and herbs are:
- Ginger
- Turmeric
- Cloves
- Thyme
- Sage
- Cinnamon
- Rosemary
Conclusion
Make sure that you added all these food types to your diet plan in moderation. What we mean is don’t overeat any of these.
For example, if you are planning to eat beans at the start of your eating period, make sure to not end your diet with the same food type. Instead, have some veggies with herbs. You can also visit a nutritionist to get a custom meal plan according to your health needs.
