Although the word “fasting” sounds pretty ominous, intermittent fasting (IF) is generating a lot of excitement in the crowded world of diets. A lot of research suggests that this diet can lead to weight loss and improved blood sugar levels. No wonder everyone seems to be jumping on the IF bandwagon. Perhaps the appeal is that there are no rules to diet: there are restrictions on when you can eat, but not necessarily what you can eat. But the what is also important. Should you stuff yourself with ice cream and chips between fasts? Probably not. That's why we've put together a list of foods that you can eat during intermittent fasting.
A balanced diet is the key to losing weight and maintaining energy levels. Nutritionists advise giving preference to protein-rich foods with high nutritional value such as eggs, chicken and fish. Fruits, vegetables, whole grains, nuts, beans and seeds are also welcome on your menu during intermittent fasting.
Fish, seafood and eggs
There's a reason the Dietary Guidelines recommend most adults eat fish every week. Not only is it rich in healthy fats and proteins, but it also contains large amounts of vitamin D. And if you're only eating in limited time frames, don't you want to get more nutrients for your money?
There are so many ways to prepare fish that you will never run out of ideas.You can find some here!
Owner:One large egg provides 6.24 grams of protein and can be prepared in just a few minutes. And getting as much protein as possible is important for staying full and building muscle, especially when you're eating less.
Cruciferous vegetables are rich in fiber
Foods like broccoli, Brussels sprouts, and cauliflower are full of fiber! If youat certain time intervalseating, it is important to eat foods rich in fiber that will keep your stomach in order. Research shows that fiber can also make you feel full, which can be good if you can't eat for 16 hours. Cruciferous vegetables may also help reduce your risk of cancer.
What can you eat during intermittent fasting – beans and legumes
Food – especially carbohydrates, provides energy for activity. We're not saying to gorge yourself on carbs, but it definitely can't hurt to include a few low-calorie carbs like beans and legumes in your diet. This can keep you cheerful during your Lent. Additionally, some research suggests that foods like chickpeas, black beans, peas, and lentils can help reduce body weight even without calorie restriction.
Potatoes – Not all white foods are bad
What can you eat while intermittent fasting – A study from the 1990s found that potatoes are one of the most filling foods. And a 2012 study found that eating potatoes as part of a healthy diet can help with weight loss. (Sorry, but French fries and potato chips don't count). This is because potatoes are high in phenolic compounds – antioxidants that promote health. Of course, keep your portions small, but include them in your eating window.
Avocados keep you full and berries are low in calories
It may seem counterintuitive to eat the highest-calorie fruit while trying to lose weight. But because of their high unsaturated fat content, avocados will keep you full even during the longest fasts. A 2013 study even found that half an avocado eaten with your lunch can keep you full longer than if you hadn't eaten this green gem.
Avocado recipes you won't let go ofyou can find here!
Berries:A large 2016 study found that people who consumed a range of flavonoids, such as those found in blueberries and strawberries, had smaller increases in body mass index (KMI) over a 14-year period than people who who didn't eat berries.
Probiotics – Add sauerkraut and kefir to your eating window
Do you know what the little critters in your gut like best? Consistency and diversity. This means they are not happy when they are hungry. And research suggests that when your gut isn't happy, it can have some irritating side effects like constipation. To counteract these inconveniences, you should include probiotic-rich foods such as kefir, kombucha and sauerkraut in your diet.
What can you eat during intermittent fasting – nuts and whole grains
They may have more calories than many other snacks, but nuts contain something most snacks don't - good fats. And if you're worried about calories, don't be! A 2012 study found that 1 serving of almonds (about 23 nuts) contains 20 percent fewer calories than stated on the label.
According to the study, chewing does not completely break down the almond cell walls. This keeps part of the nut intact and your body doesn't absorb it during digestion. So if you eat almonds, they may not contribute as much to your daily calorie intake as you thought.
Whole grain cereals:Dieting and eating carbohydrates seem to be two different things. You will be relieved to learn that this is not always the case. Whole grains provide lots of fiber and protein, so eating a small amount is enough to keep you full.
So venture out of your comfort zone and enjoy a whole grain utopia made from bulgur, spelt, amaranth or millet. You can also buy pasta made from one of these grains and eat it with a homemade tomato sauce and fresh basil.
