Intermittent fasting? Here are the foods your nutritionist wants you to prioritize:

Intermittent fasting has become very popular among some people on a weight loss journey. These eating habits can possibly lead to weight loss and improve energy levels. Some people even claim that it improves cognitive health. Everywhere you look, intermittent fasters are shouting online about the benefits they experience by shortening their eating window.

But the foods you choose throughout the day can have a big impact on how you feel and perform during your fasting period.

Eating the right balanced foods will help you feel energized, stave off hunger, and get the nutrients you need. Track macros in apps like MyFitnessPal It can help you achieve the right balance of protein, fat, and carbohydrates.

On the other hand, some foods can increase the likelihood of energy crashes, increase hunger, and even interfere with your fasting goals.

Learn more about what to eat when intermittent fasting to get the most out of your meal window with advice from a nutritionist.

Prioritize lean protein for satiety and muscle support

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

Protein is especially important 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 low-fat, high-protein foods, such as:

• chicken
• turkey
• fish
• tofu
• egg
• low-fat dairy products

Protein-rich foods help keep your meals filling and nutritious. If you exercise while fasting, getting enough protein will help you build muscle mass and aid in post-workout recovery.

Protein-rich foods also increase satiety, keeping you fuller for longer, reducing the likelihood of overeating during meal periods throughout the day. (8)

If you want to increase protein, MyFitnessPal We are currently offering a free 7-day Quick Start high protein plan.

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Integrate whole grains for sustainable energy

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

To feel your best while intermittent fasting, add the following to your meals:

• brown rice
• quinoa
• oats
• whole grain bread

These foods are high in fiber and take longer to digest, providing a steady release of energy.

Whole grains can help prevent energy crashes, especially during fasting times. (10) Additionally, the fiber in whole grains can help stabilize blood sugar levels, preventing energy spikes and dips that can interfere with your appetite during a fasting schedule. (2)(11)

Make fiber-rich grains the centerpiece of your meals for optimal digestion and long-term satiety. Learn how to track your fiber intake like a nutritionist here.

Eat plenty of fruits and vegetables to get nutrients

Fruits and vegetables are easy to overlook, but they are essential during intermittent fasting. They are packed with vitamins, minerals, fiber and water to keep you hydrated and energized.

Prepare the following during the meal period:

• Leafy vegetables such as spinach and kale
• colorful berries
• carrots
• broccoli
• sweet potato

These foods are ideal for meal windows because they provide high nutrient density without excess calories. The water content in these foods also helps keep you hydrated and full, while the fiber helps with digestive health and satiety. (3)

If weight loss is your current health goal, making vegetables the base of your meals and increasing the quantity or size of your meals while controlling your calorie intake can help you stay satisfied throughout your fasting period. (12)

About our experts:

Caroline Thomason I am a registered dietitian and certified diabetes educator. During her 12 years in the industry, she has published in more than 40 publications and served as a CPG consultant and advisor, speaker, on-air spokesperson, and recipe developer.

Joanna Gregg, MS, RD I am the food data curator at MyFitnessPal. She earned a bachelor’s degree in nutrition from Georgia State University and a master’s degree from the University of Nebraska. Her focus is helping people find the right balance of food, fitness, and healthy living to reach optimal health.

Include healthy fats for weight management and satiety

Including healthy fats in your diet will help keep you full and provide stable energy levels during fasting periods.

Healthy fats are found in foods such as:

• avocado
• nuts
• seeds
• olive oil
• fatty fish

These foods are rich in nutrients that support brain and heart health. Healthy fats are energy-dense, so eating just a little bit can go a long way toward keeping you satisfied. (4) Consume 1 to 2 tablespoons per meal, depending on your goals and calorie needs. (12)

Omega-3 fatty acids, especially those found in oily fish like salmon and sardines, help reduce inflammation and promote heart health. (13) Including these fats in your meals at least twice a week will help you feel full longer, making it easier to manage hunger during fasting periods. (13)

Hydration: Water and zero-calorie beverages

Adequate hydration is important when fasting. Water can help curb hunger and keep your body functioning optimally. Track how much water you drink. MyFitnessPal App Make sure you stay hydrated.

Drinking enough water during fasting and meal times can potentially prevent common fasting-related problems, including:5):

• headache
• fatigue
• dehydration

Choose low-calorie or no-calorie drinks, such as water. This will keep you hydrated without breaking your fast.

Also, avoid drinks with added sugar or drinks that contain added sugar and excessive calories. These drinks can spike your blood sugar and interfere with the benefits you get from fasting. (14)

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

While certain foods may benefit intermittent fasting, others 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 rapid energy depletion and increased hunger. (15)

Some examples of foods to avoid:

• Sugary snacks: candy, pastries, donuts, sugary cereals
• Ultra-processed snacks: chips, packaged cookies, crackers
• Sugary drinks: soda, sweetened coffee drinks, fruit juice with added sugar
• Fried foods: French fries, fried chicken, onion rings, fried fish
• Pre-packaged frozen foods: frozen pizza, microwaveable dinners, ready-to-eat foods
• Refined carbohydrates: white bread, white pasta, pastries made with refined flour.

Not only will these foods sabotage your fasting goals, but they can also contribute to unwanted weight gain, defeating the purpose of your fasting goal. (16)

Instead, choose nutrient-dense whole foods, such as homemade balanced snacks or baked goods made with whole grains and natural ingredients. (17) For example, an apple and peanut butter, a protein smoothie, or cottage cheese and fruit would all be balanced snack options that may better meet your weight goals.

Bottom line: You fuel your body during intermittent fasting.

With intermittent fasting, what you eat during meal times is important to your weight loss goals. Nutritional choices play an important role in how you feel and perform during intermittent fasting.

Track your meals and snacks. MyFitnessPal App 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 help you stay on track.

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