This article will explain what you can and cannot eat during the eating and fasting window. When most begin intermittent fasting, they want to know if they can eat anything during the fast. They also want to know if there are any foods to avoid while feasting. The answers are yes and no; read on to find out more!
Yes, there are some foods that are "allowed" during the fast, but you must be careful not to stop the fat-burning process too soon. And, no, nothing is forbidden during the intermittent fasting eating window. You have a choice, but there are better options, especially if losing weight is the goal.
What causes a fast to be broken?
When you eat or drink something, your blood sugar starts to rise. Insulin is released when it reaches a certain level. The fast is broken when insulin is released. Insulin is a fat-storing hormone, and your body cannot both store and burn fat.
Even small amounts of carbohydrates cause insulin release shortly after eating. Proteins and fats raise blood sugar levels as well, albeit a few hours later. They disrupt autophagy's tremendous fasting benefit, which helps detoxify our bodies and keeps them youthful.
There are two ways to fast.
You can choose between "clean" and "dirty" intermittent fasting depending on your desired outcome.
A clean fast involves abstaining from all foods and beverages except
- unflavored water (plain, sparkling, or mineral)
- black coffee
- unsweetened/unflavored tea
If you want to lose weight as quickly as possible, a clean fast is your best bet.
Note: Some believe that even a sweet taste in the mouth can cause insulin to be released, breaking the fast.
However, if you absolutely must have a dollop of cream in your coffee or something in your stomach before going to work, there are options. You can try dirty fasting if you're willing to potentially slow down your weight loss journey and forego the benefits of autophagy and other bonuses. Many experts recommend the following additions to the fast, especially if they help people be more compliant.
- 1-2 teaspoons cream, coconut oil, MCT oil, ghee, or butter
- 3 ounces lemon or lime juic
- 1–2 teaspoons diluted apple cider vinegar
If you're not seeing the results you want, try keeping a cleaner fast most of the time. If you must take medications or supplements with food in the morning, combine them with a small amount of healthy fat, such as almond butter or avocado.
Best food options at the beginning of the eating window
You don't want to feel sick after your first meal because it's been a while since you've eaten. To avoid overeating during the first meal of your feasting period, break your fast with something small like a bowl of berries, soup, or a smoothie.
If you plan to indulge, the early hours of your eating window are ideal for eating your healthy carbs or indulgences.
Best food options during the eating period
How do I break my fast? What is the menu for intermittent fasting? Almost everything. NOTHING is forbidden. You get to choose what you want to eat and how much you want to eat. You have a lot of power over that. However, just because you CAN have whatever you want does not mean you SHOULD.
The majority of your eating window should be filled with whole, unprocessed, hormone-free, high-fiber, healthy foods that will help you lose weight and provide additional health benefits. When possible, eat organic.
Concentrate your meals on the first few food categories below, and choose from the last two less frequently, especially the last one. Limit your dairy consumption.
- Avocado, coconut oil, extra virgin olive oil, nuts, nut butter, and cheese are all good sources of healthy fats.
- Meat, poultry, fish, tofu, eggs, and Greek yogurt are all good sources of lean protein.
- Leafy greens, broccoli, and cauliflower are examples of vegetables.
- Berries, apples, and pears; avoid fruit juices and dried fruit.
- Quinoa, beans, and rice are examples of healthy grains and complex carbohydrates.
- Cookies, pasta, bread, and pizza are examples of simple carbs.
Best food selections at the conclusion of your feast
It is best to avoid fruit and carbs (whether healthy or not) during the last few hours of your eating window and instead focus on healthy fats, proteins, and high-fiber vegetables. This will help you get into fat-burning mode faster and feel fuller for a longer period of time.
Committing to an intermittent fasting lifestyle does not imply giving up your favorite foods or constantly feeling hungry. Knowing what to eat and when to eat it can help you achieve better results. Pay attention to what you eat, how you feel afterward, and the overall results you get, and adjust as needed.