What to Eat During Intermittent Fasting: Your Complete Guide to Healthy Foods

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If you’re wondering what you can eat during intermittent fasting, you’re in the right place. Intermittent fasting is an eating plan that alternates between periods of eating and fasting on a regular schedule. While this fasting diet focuses on when you eat, the foods you eat during your eating window are just as important for achieving your health benefits and weight loss goals. This guide to intermittent fasting will show you exactly what to eat and drink while intermittent fasting to maximize results and feel your best.

Understanding Your Intermittent Fasting Plan

Different Types of Intermittent Fasting

Intermittent fasting involves cycling between periods of eating and fasting. Research shows fasting for a certain number of hours each day or eating just one meal a couple days a week can help with weight loss and overall health. Here are the most popular intermittent fasting schedules:

16:8 Method – Fast for 16 hours and eat during an 8-hour window. For example, you might eat between 9 a.m. and 5 p.m., then don’t eat until the next morning. This is one of the most beginner-friendly types of intermittent fasting.

5:2 Method – Eat normally five days a week, but limit yourself to 500–600 calories on fasting days. This fasting method gives you flexibility while still providing benefits of fasting.

Eat-Stop-Eat – This approach involves fasting for a full 24 hours once or twice weekly. During fast days, you don’t eat any food while fasting, but you can drink water, coffee, or tea.

Alternate-Day Fasting (ADF) – Fasting is when you alternate between eating normally one day and either fasting completely or eating very few calories the next day.

Each intermittent fasting plan works differently depending on your lifestyle and goals. The pattern of intermittent fasting you choose should fit into your daily routine for better consistency.

How Does Fasting Work?

Studies suggest that intermittent fasting may help your body in several ways. When you fast, your fasting insulin levels drop, which helps your body burn stored fat more easily. Intermittent fasting has been shown to support weight management, improve blood sugar control, and reduce inflammation.

The time spent fasting gives your digestive system a break, which may help with cellular repair. Over time, this way of eating can lead to significant weight loss and improved metabolic health. However, intermittent fasting is generally most effective when you’re also choosing healthy foods during your eating window.

Is Intermittent Fasting Safe?

Intermittent fasting may help many people achieve a healthy weight, but it’s not right for everyone. People with a history of eating disorders, pregnant or nursing women, children, and those with certain medical conditions should avoid this eating pattern. If you’re considering whether to try intermittent fasting, consult with your healthcare provider first to ensure intermittent fasting is safe for you.

Summary

Intermittent fasting is all about cycling between eating and fasting periods, with popular plans like 16:8, 5:2, and alternate-day fasting. It can help with weight loss, blood sugar control, and overall health, but it’s not for everyone, so check with your doctor before starting.

What to Eat During Your Eating Window

The Importance of Healthy Foods

When you’re able to eat during your eating and fasting windows, every meal matters. Since you eat rather than graze throughout the day, the foods you eat need to be nutrient-dense. Your intermittent fasting eating plan focuses on quality over quantity.

Choose whole, unprocessed healthy foods that provide vitamins, minerals, fiber, and sustained energy. Don’t waste your limited eating time on empty calories that won’t support your goals. A healthy diet during your eating window maximizes the intermittent fasting benefits you’ll experience.

Best Protein Sources to Eat While Intermittent Fasting

Lean Proteins That Preserve Muscle

Protein is essential during your intermittent fasting diet because it helps preserve muscle mass while supporting weight loss. When your last meal was 12 hours a day ago or more, your body needs quality protein to rebuild and maintain lean tissue.

Top lean protein choices include:

• Skinless chicken breast
• Turkey breast
• Egg whites and whole eggs
• Low-fat Greek yogurt
• White fish like tilapia or cod
• Cottage cheese

These proteins help you feel satisfied longer and provide the building blocks your body needs without excess calories.

Plant-Based Options

Plant-based proteins work wonderfully for those who choose to eat vegetarian or vegan during their intermittent fasting plan. While plant proteins may need to be combined to provide complete amino acids, they’re highly effective for weight management.

Excellent plant-based proteins include:

• Lentils and chickpeas
• Quinoa
• Tofu and tempeh
• Edamame
• Nuts and seeds
• Black beans and kidney beans

How Much Protein Should You Eat?

For those following an intermittent fasting diet, aim for 0.6 to 1 gram of protein per pound of body weight daily. If you weigh 150 pounds, that’s 90–150 grams of protein. Higher protein intake helps preserve muscle, supports metabolism, and reduces hunger—all critical for success when your eating plan includes fewer meals.

Complex Carbohydrates for Sustained Energy

Low Glycemic Index Choices

Not all carbs are equal on a fasting diet. Low glycemic index carbohydrates help stabilize blood sugar levels and provide longer-lasting energy. These are the carbs you want to eat during your eating window.

Best low GI options:

• Sweet potatoes and yams
• Quinoa
• Lentils and beans
• Steel-cut oatmeal
• Brown rice and wild rice

These foods help you feel full longer and make it easier to reach your next fasting period without cravings.

Fiber-Rich Foods for Digestive Health

Fiber is crucial when eating just one meal or following any intermittent fasting eating pattern. It supports digestive health, feeds beneficial gut bacteria, and helps you feel satisfied during your eating window.

High-fiber foods to include:

• Chickpeas and black beans
• Broccoli, carrots, and Brussels sprouts
• Chia seeds and flaxseeds
• Apples, berries, and pears
• Whole grain oats and barley

Adding fiber-rich foods to your meal plan helps prevent digestive issues and supports overall health during your intermittent fasting journey.

Timing Your Carbohydrates

When you eat matters almost as much as what you eat. During your 8-hour window (or whatever eating window you choose), try consuming most of your carbs earlier in the day. This gives your body time to use them as fuel rather than storing them as fat.

For example, if you eat between 9 a.m. and 5 p.m., have your carb-rich meals at the beginning or middle of your eating window. This approach to eating optimizes energy and reduces nighttime cravings during your fasting window.

Healthy Fats That Support Your Fasting Diet

Essential Fatty Acids

Healthy fat is not only allowed during intermittent fasting—it’s essential. Your body needs omega-3 and omega-6 fatty acids for hormone production, brain health, and nutrient absorption. These fats also help you feel satisfied during your eating plan.

Top sources of essential fatty acids:

• Fatty fish (salmon, sardines, mackerel)
• Chia seeds and flaxseeds
• Walnuts and pecans
• Pasture-raised eggs
• Hemp seeds

These fats help manage fasting insulin levels and support metabolic flexibility—your body’s ability to switch between burning carbs and fat for energy.

Anti-Inflammatory Fats

Some fats actively reduce inflammation, which intermittent fasting has also been shown to do. Combining this fasting method with anti-inflammatory fat sources creates a powerful approach to eating for better health.

Best anti-inflammatory options:

• Extra virgin olive oil
• Avocados
• Coconut oil (moderate amounts)
• Almonds and cashews
• Dark chocolate (70% cacao or higher)

Portion Control for Fats

While healthy fats are crucial to your intermittent fasting diet, they’re calorie-dense. One tablespoon of olive oil contains about 120 calories, so portions matter—especially if you’re trying to help with weight loss.

Smart portion guidelines:

• Nuts and seeds: one small handful (1 oz)
• Oils: 1–2 tablespoons per meal
• Avocado: ¼ to ½ of a medium avocado
• Nut butter: 1–2 tablespoons

Proper portions let you enjoy the benefits of fasting without consuming excess calories during your eating periods.

Summary

During your eating window, focus on nutrient-packed foods like lean proteins, fiber-rich veggies, whole grains, and healthy fats to keep your energy up and support your body. Eating the right amounts and timing your carbs and fats wisely helps you feel full, maintain muscle, and get the most out of intermittent fasting.

What to Drink While Intermittent Fasting

During Your Fasting Period

What you eat or drink while intermittent fasting during your fasting hours is critical. The good news? Several zero-calorie beverages won’t break your fast and can help manage hunger.

What you CAN drink during fasting:

• Water (still or sparkling)
• Black coffee (no cream or sugar)
• Plain tea (green, black, white, or herbal)
• Zero-calorie electrolyte drinks

What to AVOID during fasting:

• Any beverages with calories
• Coffee or tea with milk, cream, or sugar
• Diet sodas with artificial sweeteners (may affect some people)
• Fruit juices or smoothies
• Bone broth (contains calories)

Staying hydrated during your fasting window helps reduce hunger, supports fat burning, and prevents headaches. Aim for 8–10 glasses of water throughout the day.

During Your Eating Window

When you’re able to eat and drink, you have more flexibility. However, choosing the right beverages still matters for your health benefits.

Best choices:

• Water with lemon or cucumber
• Herbal teas
• Green smoothies with whole fruits and vegetables
• Kombucha (watch sugar content)
• Coffee or tea with minimal additions

Avoid sugary drinks, excessive alcohol, and beverages loaded with artificial ingredients—they can undermine the benefits of intermittent fasting and spike blood sugar levels.

Summary

While fasting, stick to zero-calorie drinks like water, plain tea, or black coffee to stay hydrated and curb hunger. During your eating window, you can enjoy more options like smoothies or flavored water, but avoid sugary drinks and too much alcohol to get the best results.

Creating Your Intermittent Fasting Meal Plan

Building Balanced Meals

When you cycle between periods of eating and fasting, each meal needs to be nutritionally complete. A healthy diet during intermittent fasting includes all three macronutrients in proper balance.

The Plate Method:

• Half your plate: Non-starchy vegetables (broccoli, leafy greens, peppers, cauliflower)
• Quarter of your plate: Lean protein (chicken, fish, tofu, legumes)
• Quarter of your plate: Complex carbohydrates (quinoa, sweet potato, brown rice)
• Small addition: Healthy fats (olive oil, avocado, nuts)

This approach to eating ensures you’re getting nutrients from all food groups during your limited eating time.

Sample Eating Windows

Example 1: 16:8 Method (Noon to 8 p.m.)

First meal (12:00 p.m.):

• Scrambled eggs with spinach
• Whole grain toast with avocado
• Mixed berries
• Green tea

Snack (3:00 p.m.):

• Greek yogurt with chia seeds and almonds

Last meal (7:00 p.m.):

• Grilled salmon with olive oil
• Roasted sweet potato
• Steamed broccoli
• Mixed green salad

Example 2: 18:6 Method (1 p.m. to 7 p.m.)

First meal (1:00 p.m.):

• Chicken and quinoa bowl
• Mixed vegetables
• Tahini dressing
• Apple slices

Last meal (6:30 p.m.):

• Turkey chili with black beans
• Side salad with olive oil vinaigrette
• Whole grain crackers

This meal plan provides balanced nutrition without requiring you to eat normally throughout the entire day.

Meal Prep for Success

Planning ahead makes your intermittent fasting plan much easier to follow. When you know what you’re going to eat, you’re less likely to break your fast early or make poor food choices during your eating window.

Meal prep strategies:

• Batch cook proteins (grilled chicken, hard-boiled eggs, baked fish)
• Prepare 3-4 days of vegetables at once
• Pre-portion snacks like nuts and cut vegetables
• Store meals in individual containers for easy grabbing

Making meals in advance helps you stick to your eating on a regular schedule and prevents last-minute unhealthy decisions.

Summary

When creating your intermittent fasting meal plan, focus on balanced meals with veggies, lean protein, complex carbs, and healthy fats. Planning and prepping your meals ahead of time makes it easier to stick to your eating schedule and make healthier choices.

Common Questions About What to Eat During Intermittent Fasting

Can I Eat Whatever I Want During My Eating Window?

While intermittent fasting focuses on when you eat rather than what you eat, food quality still matters tremendously. Intermittent fasting isn’t a license to binge on junk food. Studies suggest that intermittent fasting may help with weight loss, but only when combined with a healthy diet.

Choose nutrient-dense whole foods during your eating periods to maximize the health benefits of this eating pattern. Processed foods, excess sugar, and unhealthy fats can negate many benefits of fasting.

How Many Calories Should I Eat?

The number of hours each day you fast doesn’t eliminate the need for adequate nutrition. Most people following an intermittent fasting eating plan should consume their regular daily calorie needs—just within a compressed eating window.

For weight loss, you might create a modest calorie deficit (250-500 calories below maintenance), but avoid eating too few calories. Severe restriction can slow metabolism and lead to muscle loss, defeating the purpose of your intermittent fasting plan.

Should I Eat Differently on Fast Days vs. Eating Days?

If you’re following alternate-day fasting or the 5:2 method, you’ll eat differently on fasting days versus regular eating days. On fast days, you typically consume 500–600 calories on fasting days, focusing on protein and vegetables.

On days when you eat normally, follow the healthy eating guidelines in this article—prioritizing whole foods, lean proteins, complex carbs, and healthy fats. This pattern of intermittent fasting can help with weight management when followed consistently.

What If I Get Extremely Hungry During My Fasting Window?

Hunger during fasting is normal, especially when you first try intermittent fasting. If hunger becomes overwhelming:

• Drink water, black coffee, or herbal tea
• Ensure you’re eating enough calories and protein during eating windows
• Consider starting with a shorter fasting window and gradually increasing
• Evaluate whether your last meal includes enough protein, fiber, and healthy fat

Remember, intermittent fasting may help with many health goals, but it should still feel sustainable. If you’re constantly miserable, adjust your approach.

Can I Exercise While Fasting?

Yes! Many people successfully exercise during their fasting period. However, you may want to time workouts strategically:

• Light cardio or yoga: Safe during fasting
• Moderate workouts: Often fine, especially if you’re adapted to fasting
• Intense training: Consider scheduling closer to your eating window or right before you break your fast

After intense exercise, eating protein-rich foods during your eating window helps with recovery and muscle building.

Summary

Even though intermittent fasting focuses on when you eat, choosing healthy, nutrient-rich foods is still important for results. You can exercise while fasting, manage hunger with water or tea, and adjust your eating or fasting schedule to make it sustainable and effective.

Maximizing the Health Benefits of Intermittent Fasting

Weight Loss and Weight Management

Intermittent fasting may help you lose weight through several mechanisms. When you fast for 16 hours or longer, your body shifts from using glucose for energy to burning stored fat. Lower fasting insulin levels facilitate fat burning and can lead to significant weight loss over time.

However, the foods you choose to eat during your eating window directly impact your results. Even within an 8-hour window, eating excessive calories or processed foods can prevent weight loss. Focus on nutrient-dense whole foods for best results.

Improved Blood Sugar Control

Research shows fasting can improve blood sugar levels and insulin sensitivity. By giving your body regular breaks from digestion, intermittent fasting has been shown to help stabilize blood sugar and may reduce the risk of type 2 diabetes.

Pairing your intermittent fasting diet with low glycemic foods during eating periods enhances these benefits. Avoid sugary foods and refined carbohydrates that spike blood sugar—they work against the metabolic improvements you’re trying to achieve.

Reduced Inflammation and Better Overall Health

The benefits of fasting extend beyond weight loss. Studies suggest that intermittent fasting may reduce inflammation, support cellular repair, and improve markers of overall health like cholesterol and blood pressure.

An anti-inflammatory diet during your eating window—rich in vegetables, fruits, omega-3 fatty acids, and antioxidants—complements the natural anti-inflammatory effects of fasting.

Long-Term Sustainability

The best intermittent fasting plan is one you can maintain long-term. While some people succeed with eating just one meal a day, others prefer a moderate 8-hour window for eating. Choose an eating pattern that:

• Fits your schedule and lifestyle
• Allows you to eat with family and friends
• Provides adequate nutrition and energy
• Doesn’t trigger disordered eating patterns
• Feels sustainable beyond a few weeks

Intermittent fasting is generally safe for healthy adults, but it should enhance your life—not make it miserable.

Summary

Intermittent fasting can help with weight loss, better blood sugar control, and reduced inflammation, especially when paired with healthy, whole foods during your eating window. The key is choosing a fasting schedule that fits your lifestyle and feels sustainable for the long term.

Foods to Avoid or Limit During Intermittent Fasting

Even during your eating window, some foods can undermine your results:

Highly Processed Foods:

• Fast food and fried items
• Packaged snacks with artificial ingredients
• Processed meats with nitrates
• Sugary cereals

Refined Carbohydrates:

• White bread and pastries
• Regular pasta
• White rice
• Sugary snacks and desserts

Sugary Beverages:

• Soda and energy drinks
• Sweetened coffee drinks
• Fruit juices with added sugar
• Sweetened iced tea

Excessive Alcohol: While moderate alcohol consumption may fit into your eating plan, excess alcohol provides empty calories, impairs decision-making about food, and can disrupt sleep—all working against your intermittent fasting benefits.

Summary

Even during your eating window, it’s best to limit processed foods, sugary carbs and drinks, and too much alcohol, since they can undo the benefits of intermittent fasting. Sticking to whole, nutrient-rich foods helps you get the most out of your fasting plan.

Your Action Plan for Success

Starting an intermittent fasting diet doesn’t have to be overwhelming. Here’s your step-by-step guide to get started:

Week 1: Choose Your Fasting Method

• Research different types of intermittent fasting
• Select a pattern that fits your lifestyle
• Start with a moderate approach (like 12:12) if you’re new to fasting

Week 2: Plan Your Meals

• Identify healthy foods you enjoy
• Create a simple meal plan for your eating window
• Shop for whole, nutrient-dense ingredients
• Prep meals in advance

Week 3: Establish Your Routine

• Eat on a regular schedule during your eating window
• Stay hydrated during fasting periods
• Track how you feel and adjust as needed
• Remember what you can eat and drink while intermittent fasting

Week 4 and Beyond: Optimize and Sustain

• Fine-tune your approach based on results and how you feel
• Experiment with different healthy foods during eating windows
• Monitor your progress toward health goals
• Build sustainable long-term habits

Summary

Starting intermittent fasting is easier when you take it step by step: pick a fasting method, plan and prep healthy meals, stick to a routine, and adjust as you go. This approach helps you build habits that are sustainable and work for your lifestyle.

Conclusion

Understanding what to eat during intermittent fasting is essential for maximizing the health benefits of this eating pattern. Intermittent fasting involves more than just when you eat—the quality of foods you eat during your eating window determines your success with weight management, energy levels, and overall health.

Focus on nutrient-dense whole foods: lean proteins, complex carbohydrates, healthy fats, and plenty of vegetables. Stay properly hydrated during your fasting period with water, black coffee, and herbal tea. Build balanced meals during your eating window that support your goals and keep you satisfied.

Remember, intermittent fasting is an eating plan you can customize to your needs. Whether you fast for 16 hours and eat during an 8-hour window, or follow alternate-day fasting, the key is choosing an approach that’s sustainable for you. Studies suggest that intermittent fasting may help with weight loss and numerous health benefits—but only when paired with a healthy diet and lifestyle.

Ready to try intermittent fasting? Start with a moderate fasting window, focus on eating healthy foods during your eating periods, and give your body time to adapt. With the right approach to eating and the core foods outlined in this guide, you’ll be well on your way to achieving your health and weight loss goals.