Intermittent Fasting? Here Are the Foods Dietitians Want You to Prioritize

Intermittent fasting has become wildly popular among some people on weight loss journeys. This way of eating supposedly can lead to weight loss and improve your energy levels. Some even claim it sharpens your cognitive health. Wherever you look, intermittent fasters are shouting online about the benefits they experience by tightening up their eating window.

However, the food choices you make during your day can significantly influence how well you feel and perform throughout your fasting periods. 

Eating the right balance of foods will help feel energized, keep hunger at bay, and ensure you’re getting the nutrients you need. Tracking your macros in an app like MyFitnessPal can help you hit the right balance of protein, fats, and carbohydrates 

On the other hand, some foods can lead to a greater chance of energy crashes, increased hunger, and may even disrupt your fasting goals.

Let’s dive into what to eat when intermittent fasting to make the most of your eating windows with some advice from one of our dietitians.

Prioritize Lean Proteins for Satiety and Muscle Support

When intermittent fasting, including lean protein in your meals is key for keeping you full and maintaining your muscle mass. (1)

Protein is especially essential for folks with fitness or weight loss goals. It helps keep you full and preserves lean muscle mass by repairing and building muscle tissue during periods of reduced caloric intake. (7)

Eat a variety of lean high-protein foods such as: 

• Chicken
• Turkey
• Fish
• Tofu
• Eggs
• Low-fat dairy 

Protein rich foods help make sure that your meals are filling and nutrient-dense. If you exercise during your fast, eating enough protein can support muscle mass and aid in recovery after workouts too. 

Plus, protein-rich foods are highly satiating, meaning you’ll stay fuller for longer, reducing the likelihood of overeating during your eating window throughout the day. (8)

If you’re looking to increase protein, MyFitnessPal currently offers a free 7-day Quick Start High-Protein Plan.

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Incorporate Whole Grains for Sustained Energy

Whole grains are a cornerstone food group if you’re intermittent fasting because they provide long-lasting energy and keep hunger at bay far longer than refined carbohydrates. (9) 

Add these to your meals to feel your best while intermittent fasting:

• Brown rice
• Quinoa
• Oats
• Whole-grain bread 

These foods are rich in fiber and take longer to digest, giving you a steady release of energy.

Whole grains can help prevent energy crashes, especially during your fasting hours. (10) Plus, the fiber in whole grains can help stabilize blood sugar levels, so you avoid spikes and dips in energy that could disrupt your appetite during your fasting schedule. (2)(11) 

For optimal digestion and prolonged fullness, make fiber-rich grains a central part of your meals. Learn how to track your fiber intake like a dietitian here.

Load Up on Fruits and Vegetables for Nutrients

Fruits and vegetables are easy to overlook, but they’re essential during intermittent fasting. They pack a punch of vitamins, minerals, fiber, and water to keep you hydrated and energized. 

During your eating window, load up on:

• Leafy greens like spinach and kale
• Colorful berries
• Carrots
• Broccoli
• Sweet potatoes 

These foods offer a high nutrient density without excessive amounts of calories, making them perfect for your eating windows. Plus, the water content in these foods helps with hydration and feeling more full, and their fiber contributes to digestive health and fullness. (3) 

If weight loss is your current health goal, consider making vegetables the base of your meals to increase the volume or size of your meal while keeping calorie intake in check, which will help you stay satisfied throughout your fasting period. (12)

About the Experts:

Caroline Thomason is a registered dietitian and certified diabetes educator. With 12 years in the industry, she’s published in 40+ publications, a CPG consultant and advisor, a speaker, broadcast spokesperson, and recipe developer.

Joanna Gregg, MS, RD is a Food Data Curator at MyFitnessPal. She earned her bachelor’s degree in Nutrition from Georgia State University and her 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 their optimal health. 

Include Healthy Fats for Weight Management and Satiety

Incorporating healthy fats into your diet can help you stay full and provide stable energy levels during fasting times. 

Healthy fats are those found in foods including: 

• Avocados
• Nuts
• Seeds
• Olive oil
• Fatty fish 

These foods are rich in nutrients that support brain and heart health. Remember, healthy fats are energy-dense, so a little goes a long way in keeping you satisfied. (4) Shoot for one to two tablespoons per meal depending on your goals and calorie needs. (12)

Omega-3 fatty acids, particularly found in oily fish like salmon or sardines, are beneficial for reducing inflammation and promoting heart health. (13) Including these fats in your meals at least twice a week can help you feel fuller for longer, making it easier to manage hunger during fasting periods. (13)

Stay Hydrated: Water and Calorie-Free Beverages

Proper hydration is crucial when fasting. Water may help curb hunger and keep your body functioning optimally. Keep track of how much water you’re drinking in the MyFitnessPal app to make sure you stay hydrated.

Drinking enough water during both fasting and eating windows can potentially prevent common fasting-related issues like (5):

• Headaches
• Fatigue
• Dehydration

Opt for low or no calorie beverages like water, which won’t break your fast and will keep you hydrated. 

Also, avoid sugary drinks or beverages with added sugar and excessive calories, as these can spike your blood sugar and interrupt any benefits of fasting you’re otherwise reaping. (14)

Foods to Limit: Processed Foods, Sugary Snacks, and Deep-Fried Items

While certain foods can help you while intermittent fasting, others should be limited to avoid negative effects on energy levels and satiety cues. 

Ultra-processed snacks, sugary treats, and deep-fried items are often high in unhealthy fats, refined sugars, and empty calories, which can lead to quick energy crashes and increased hunger. (15)

Some examples of foods to avoid:

• Sugary snacks: Candy, pastries, donuts, and sugary cereals
• Ultra-processed snacks: Chips, packaged cookies, and crackers
• Sugary beverages: Sodas, sweetened coffee drinks, and fruit juices with added sugar
• Deep-fried items: French fries, fried chicken, onion rings, and battered fish
• Pre-packaged frozen meals: Frozen pizza, microwave dinners, and processed convenience foods
• Refined carbs: White bread, white pasta, and pastries made with refined flour

These foods may not only disrupt your fasting goals but also contribute to unwanted weight gain, likely defeating your purpose for fasting. (16) 

Instead, choose nutrient-dense whole foods like 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 might better serve your weight goals.

The Bottom Line: Fueling Your Body During Intermittent Fasting

When intermittent fasting, what you eat during your eating window matters for your weight loss goals. Your nutrition choices play a significant role in how you feel and perform while intermittent fasting. 

Tracking your meals and snacks in the MyFitnessPal app while intermittent fasting may 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 keep you on track. 

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