Weight loss is simple with intermittent fasting. Satisfying and nutrient-dense foods support intermittent fasting and make it long-term sustainable.
Intermittent fasting is quite famous for weight loss, and for a good reason. Many studies demonstrate that intermittent fasting simplifies weight loss, and an increasing number of anecdotal success stories back this up.
However, your goals must be realistic; we do not recommend expecting to lose 10 pounds in a month, as this is unhealthy, as we describe in a separate article.
Intermittent fasting can help you lose weight on any diet, according to research. Probands who continue to consume the same foods they ate before losing weight by just shortening the meal window. Even brief fasting periods are sufficient. In one study, individuals fasted for 12-14 hours every day for 16 weeks and dropped an average of 3.27 kg.
Surprisingly, this works even when no calories are counted or purposely restricted. People eat less because of the limited eating window.
Does this mean you may eat everything you want when using intermittent fasting to reduce weight?
Both yes and no.
Yes, any diet will help you lose weight.
No, because:
Certain foods make it more difficult to maintain intermittent fasting. Only nutrient-dense meals will give enough critical elements when eating less (protein, vitamins, and minerals).
Food should meet two crucial conditions if you wish to reduce weight with intermittent fasting:
1. It should be filling.
Some foods are extremely satiating and will keep you full for an extended period of time. Others, on the other hand, make you hungrier, causing overeating and hunger sensations.
Satiating foods, as you might expect, make intermittent fasting considerably easier and aid in weight loss. Foods that produce hunger pangs quickly after eating are, on the other hand, unproductive.
You might be able to resist for a while and stick to your fasting window if you have a lot of discipline. However, odds are that as your drive wanes, you'll revert to your previous eating habits.
Fast food and highly processed foods, in general, do not keep you satisfied for long and cause you to overeat. Natural foods like vegetables, meat, fish, eggs, nuts, and seeds are far more filling. Further down, you'll find a list of the most filling foods.
2. It should be high in nutrients.
Intermittent fasting is not a quick weight-loss approach; rather, it is a lifestyle that should be followed over time. A diet must provide all of the necessary elements your body need, most notably protein, vitamins, and minerals, in order to be long-term sustainable.
Many nutrients are deficient in the average American diet. Iron, magnesium, omega-3 fatty acids, and B vitamins are all deficient in many people.
Intermittent fasting causes you to eat less. If you continue to eat the same foods you did before, you will consume less critical nutrients. As a result, it is critical to consume foods high in vitamins and minerals. The following section contains a list of the most nutrient-dense foods.
Weight loss foods for intermittent fasting
Here is a list of meals that can help you lose weight while doing intermittent fasting. They are all filling and nutritious.
1. Seafood and Fish
Fish and seafood are high in nutrients: They are high in minerals including iodine, zinc, and selenium, as well as vitamins like vitamin A and B vitamins (4). They even have vitamin D, which is uncommon in foods. Vitamin D insufficiency is widespread.
Fish is also an excellent source of omega-3 fatty acids and high-quality protein. The mix of good fats and protein is extremely filling.
2. Full-fat dairy products
Most people who wish to lose weight opt for low-fat or fat-free dairy products. True, full-fat dairy has far more calories, but this is a false assumption.
Low-fat dairy is significantly less satisfying and satiating than full-fat dairy. That is, it makes fasting more difficult and encourages you to eat more at your next meal.
Dairy products are also a good source of high-quality protein, especially for vegetarians.
3. Green leafy vegetables
All veggies are high in nutrients, but leafy greens and cruciferous vegetables like spinach, Brussels sprouts, and broccoli are especially high.
They are high in vitamin A, folic acid, vitamin K, and minerals including calcium and magnesium.
4. Seeds and nuts
Healthy fats can be found in nuts and seeds. You can have a handful as dessert or add them to salads and soups. Unlike traditional sweet desserts, they only gently elevate your blood sugar and keep you fuller for longer.
Vitamin E, B vitamins, potassium, calcium, iron, copper, magnesium, and zinc are all abundant in nuts and seeds.
5. Rice and potatoes
Potatoes and rice are appropriate additions to an intermittent fasting meal plan unless you combine it with a low carb or ketogenic diet.
They are highly filling and far healthier than other starchy foods like bread and spaghetti.
Niacin (vitamin B3), pantothenic acid (vitamin B5), vitamin B6, and potassium are all found in potatoes. Thiamine (vitamin B1) and zinc are abundant in brown rice.
6. Legumes
Lentils, beans, peas, chickpeas, and soybeans are high in protein, especially for persons who do not consume a lot of animal products.
Legumes are high in potassium, magnesium, manganese, and B vitamins like thiamine (B1), niacin (B3), and folic acid.
7 berries
Fruits are high in vitamin C and other nutrients (11). However, most fruits contain a significant amount of sugar.
Berries, on the other hand, have relatively little sugar and are high in polyphenols, which are plant components with numerous health advantages.
8. Eggs
Eggs are a naturally occurring superfood. They have high levels of practically all vitamins and minerals. They also provide a wonderful dose of high-quality protein and healthy fats.
Eggs are also extremely filling. When it comes to breakfast, eggs are an excellent choice.
9 Good fats
Fat is high in calories, but it is also satiating and keeps you full for a longer period of time. Fat is also required for the absorption of fat-soluble vitamins.
However, in order to reap the anticipated benefits, it is critical to ingest healthy fats. Contrary to popular assumption, most animal fats are beneficial to your health. One significant advantage is that they are extremely heat-stable. As a result, butter, lard, and ghee are excellent cooking fats. Salad dressings benefit from olive and avocado oils.
Avoid sunflower, corn, and canola oil because they are highly processed and might cause inflammation.
In conclusion
Intermittent fasting can help you lose weight regardless of your diet. However, in order for intermittent fasting to be long-term maintainable, you need focus on satiating foods that are high in critical nutrients.
Many people combine intermittent fasting and a ketogenic diet. Keto, like intermittent fasting, helps to keep insulin levels low, which aids in fat storage and weight loss.