Intermittent fasting (IF), despite all the hype, is one of the most well-known health trends in the world. It has received much attention and is one of the most talked about. Fasting has been a part of many peoples’ lives throughout history.

Intermittent fasting has been proven to be beneficial for our health, weight, metabolism, and aging. Fasting may have many benefits, including improved insulin sensitivity, weight loss, reduced belly fat, better cholesterol profiles, higher growth hormone (HGH), and improved gut health.

Intermittent fasting refers to a eating style that allows you to alternate between eating and fasting. While optimal intermittent fasting includes healthy foods, it is equally important to think about when you should eat them.

These are the most well-known types of intermittent fasting:

  • The 12/12 Method: Fasting of 12 hours a day, eating only between 7 and 7 p.m.
  • The 16-hour Fast: Eat between noon and 8 p.m. every day to fast for 16 hours.
  • Stop-Eat: For 24 hours, you can’t eat dinner until dinner once or twice per week.
  • The HTML2 Diet: For 2 days, you can eat between 500 and 600 calories.

It is important to consider how you can incorporate nutrition into your fasting time. Fasting will not bring you the health benefits that it promises. A diet high in refined carbs, sugar, vegetable oils, refined flours, and refined oils like soy, or vegetable oils, as well as a low intake of protein and unhealthy snacks, such as chips, can only make things worse. Intermittent fasting will not work if you eat the wrong foods.

What should I eat while fasting?

Now that you know when you should eat, it is possible to wonder what you can eat in your eating window. You may be missing certain macronutrients like protein or healthy fats or micronutrients like vitamin A, B vitamins and vitamin C.

You need to ensure that you eat a satisfying and healthy meal. You want to get as much nutrition as possible from fewer meals. These are the best foods to fast eat.


Protein is essential for your overall health and immune health. It also helps to maintain muscle mass. Muscle is essential to maintain a high metabolism and optimize blood sugar balance. A lack of muscle can lead to weight gain, high blood sugar and frailty.

To support healthy gut microbiome, remember to include cultured protein foods like plain yogurt, kefir and buttermilk in your diet.

The following are the best sources of protein:

  • Salmon
  • Eggs
  • Ribeye steak
  • Pork chops
  • Chicken thighs
  • Cottage cheese
  • Plain yogurt
  • Plain kefir
  • Whey protein Powder (without additional sugar)
  • Pea protein Powder (without any added sugar)
  • Legumes
  • Nuts and seeds

Fasting can make it difficult to get enough protein. You can add protein powder to your diet during fasting.

Healthy Fats

For optimal health, healthy fat is essential. Many people fear fat. Healthy fat is essential for cell health, energy, hormone production and insulation to keep us warm. It also protects our organs. To metabolize fat-soluble nutrients like vitamin D, vitamin A, and multivitamins or herbs and spices, you need to add fat to your diet. These vitamins require fat to dissolve and cannot be dissolved with water.

These are some healthy fat sources:

  • Olive oil
  • Avocado oil
  • Coconut oil
  • MCT oil
  • Ghee
  • Avocados
  • Nuts, Nut Butter
  • Chia seeds
  • Flaxseeds
  • Olives

Fish and Seafood

Seafood any type of fish is a great choice for your mealtime. Wild-caught salmon and sardines, which are rich in Omega-3 oils, are high in protein. They are also very good for reducing cellular inflammation. DHA and EPA, which are essential fats–omega-3 oils that we must consume from our diet, are DHA as well. Supplementation is a great option in these cases, as many people are deficient in this essential nutrient due to intermittent fasting.

For intermittent fasting, fish and seafood are recommended:

  • Wild-caught salmon
  • Rainbow trout
  • Mackerel
  • Sardines
  • Anchovies
  • Mussels
  • Oysters
  • Crab
  • Lobster
  • Shrimp


Vegetables are essential for optimal health. IF can be used to add vegetables to your diet. Prebiotics are also provided by vegetables. The vegetable fibers feed healthy bugs in the gut. This results in a healthier body, better health, and a happier gut.

You can eat nutritious vegetables while intermittent fasting

  • Spinach
  • Chard
  • Arugula
  • Kale
  • Broccoli
  • Cauliflower
  • Brussel sprouts
  • Cabbage
  • Celery
  • Asparagus
  • Seaweed


When one is intermittent fasting, fruit can be a good source of nutritious food. It is important to choose low- or medium-sugar fruit as excess sugar (fructose), can cause metabolic problems and negate many of the health benefits of intermittent fasting.

The best fruits for intermittent fasting are:

  • Strawberries
  • Raspberries
  • Blackberries
  • Kiwi
  • Grapefruit
  • Apples
  • Lemons
  • Limes
  • Avocado
  • Tomato

Whole Grains

Whole grain is a rare type of food. While many people have no increased blood sugar, inflammation or gut distress, others have all the aforementioned ailments. You should not buy whole grains if you have a reaction to the gluten or lectin in them. Avoid refined foods such as white flour.

Whole grains are healthy and can help you optimize intermittent fasting.

  • Organic oatmeal
  • Organic millet
  • Organic quinoa
  • Organic brown Rice
  • Organic black rice
  • Organic wild Rice (Actually, a Seed)

Legumes and Beans

Legumes and Beans are great choices for intermittent strategy meal planning. These are often overlooked, but they are powerhouses of fiber and antioxidants. protein and B Vitamins. They balance blood sugar and keep hunger at bay (ideal for intermittent fasting), lower LDL cholesterol and promote gut health.

These legumes and beans are rich in nutrients

  • Black Beans
  • Chickpeas (garbanzo bean)
  • Green beans
  • Lentils
  • Lima beans
  • Kidney beans

Herbs and Spices

Spices and herbs are powerful and can have an anti-inflammatory and potent effect on our health. They’re also delicious. These spices can help you optimize your intermittent fasting results. You can add any spice or herb to almost every meal.

The following are the top herbs and spices:

  • Turmeric
  • Ginger
  • Cinnamon
  • Cloves
  • Sage
  • Rosemary
  • Thyme


Intermittent fasting is when you can’t eat during the fasting period. It is important to remember that any food containing calories, such as soda, juice, and tea with any type or amount of creamer or sweetener, will break your fast.

You can drink water, unsweetened coffee, or tea with no milk or creamer. Intermittent fasting is enhanced by coffee and tea (green Tea)

The following are the top drinks for optimizing intermittent fasting:

  • Black coffee
  • All teas including herbal
  • Green Tea
  • Water
  • Sparkling water


Intermittent fasting allows you to eat in a safe, simple way that’s backed by solid evidence. It may seem difficult to go without food at first, but once you get used to it, you will see that it is a powerful and simple way to improve your overall health, weight, and gut health. Fasting can have an impact on how your body absorbs certain vitamins or medications. This is why you should eat food.