What Can I Eat On Intermittent Fasting?

What Can I Eat On Intermittent Fasting ?Image

Can I eat eggs on intermittent fasting? . Can I eat a burger on intermittent fasting? What can I eat on intermittent fasting?

If these happen to be the questions going on in your mind right now, I will encourage you to relax and read on because all of those questions and more on intermittent fasting will be answered in this post.

Religious bodies often encourage fasting for various reasons, including , physical healing, financial blessings, breakthroughs, and more. This involves abstaining from food and can be done alone, as part of a small group, or by a larger community.

There is no strict rule for fasting, and individuals may choose to fast for half a day, a full day, 21 days, 40 days, eat a single meal, or follow white fasting, where certain foods such as meat, wine, and rich items are avoided. The underlying purpose of fasting should be to concentrate on God and rely on him for guidance

In this post, you will discover some interesting facts about intermittent fasting. The question will rather be “When can I eat on intermittent fasting?” and not “What can I eat on intermittent fasting?”. You will also learn about intermittent fasting benefits, intermittent fasting for weight loss, and an intermittent fasting schedule.

Sounds interesting right?. Lets dive right into it.


So, what is intermittent fasting?

From personal experience observing intermittent fasting often plus days of detailed research, intermittent fasting involves eating within a designated time frame and abstaining from food for specific hours or days. It should not be considered a diet. Even skipping a meal is a form of unintentional intermittent fasting.

The practice of fasting has a long history, dating back to the 5th century and the renowned physician Hippocrates, when he recommended periods of food abstinence for individuals with specific health concerns.

So one can simply define fasting as the act of voluntarily abstaining from food and/or drink for a certain period of time as it is the case with intermittent fasting.

But recently, intermittent fasting has become a widely popular health and fitness trend around the world. It is a pattern of eating that alternates between periods of fasting and non-fasting. Individuals adopt it for weight loss, enhanced health, improved metabolism, and a simpler lifestyle.

Research suggests that it can produce significant impacts on both the body and mind and may even increase lifespan.

Intermittent fasting can take several forms, such as time-restricted feeding (eating only during specific hours of the day) or alternate-day fasting (fasting every other day). The specific length and frequency of fasting periods can vary, and people may choose to follow different plans depending on their goals and lifestyles.

Intermittent fasting Schedule

Intermittent fasting is not starvation. It’s on-and-off fasting, meaning on-and-off eating, so basically, you have two windows. You have a feeding window during which you eat from one specific time to another. Then you have your fasting window.

During the fasting window, only calorie-free beverages such as water, fruit or spiced infused water and coffee are allowed, while solid foods and drinks containing calories are not permitted.

Personally, I do either lemon infused water or spice infused water(cinnamon ginger, turmeric and black pepper, etc.) during my fasting window as it helps to kick start my metabolism.

For instance, let’s say you want to do a 12-hour fasting window, that means you will eat for 12 hours and fast for 12 hours. If you wake up by 5am or 6am or even 7 am, do not start eating till 10am. From 10am, you start your feeding window until 10pm in the night. From 10pm you fast till the next day 10am. That is a 12-12 window. You can burn a lot of fat in that 12 hour window.

Below are 6 popular types of intermittent fasting you can incorporate in your eating pattern;

1. Time-restricted eating

This involves fasting for 12 or more hours daily and consuming meals within the remaining hours. A well-known form is the 16/8 method, where a 16-hour fast is followed by an 8-hour eating window with 2-3 meals or more.

The 16/8 method of intermittent fasting involves restricting food and calorie-containing drinks to an 8-hour window each day, fasting for the remaining 16 hours. Non-caloric drinks like plain tea or coffee are permitted during the fast.

Frequency of this cycle can range from once or twice a week to daily, depending on individual preference.

16/8 intermittent fasting has become widely popular among people seeking weight loss and fat burning. It is also believed to improve blood sugar regulation and increase lifespan.

To start with 16/8 intermittent fasting, choose an 8-hour window for your feeding window. Common 16/8 feeding windows include 10 am to 6 pm, 9 am to 5 pm, 12 pm to 8 pm, and 2 pm to 10 pm.

Many people opt for a noon to 8 pm window, as they can still have a balanced lunch and dinner, along with some snacks, while only skipping breakfast. Others prefer 9 am to 5 pm, as it accommodates a healthy breakfast, lunch, and early dinner or a large snack before the fast.

But I personally prefer the 10am to 6pm feeding widow as it gives my body enough time to burn the calories consumed during the feeding window. You can choose the time frame that suits your schedule best and set timers to remind you when to start and end your eating window.

2. 5:2 method of intermittent fasting

This involves eating normally for 5 days and limiting calorie intake to 500–600 for women and men, respectively, on the other 2 days.

Interestingly, it is not specified which two days one should fast on, but I will recommend that you have one day of non-fasting in between. It is not advised to do two consecutive fasting days.

For instance, one could fast on Wednesday and Saturday, while eating normally on Monday, Tuesday, Thursday, Friday, and Sunday. Or, you can fast on Monday and Thursday, and eat normally on Tuesday, Wednesday, Friday, Saturday and Sunday.

3. Eat Stop Eat

This involves fasting for 24 hours once or twice a week. The Eat Stop Eat approach to intermittent fasting, devised by Brad Pilon, author of the book “Eat Stop Eat,” involves incorporating up to 2 non-sequential fasting days into one’s weekly routine. Pilon’s research on the impact of brief fasting on metabolic wellness inspired him to write the book.

The Eat Stop Eat method, as described by Pilon, isn’t just a weight loss diet, but rather a reconsideration of previously held beliefs about meal timing and frequency and their connection to one’s health.

The Eat Stop Eat method is simple: select one or two non-consecutive days in a week to fast for a complete 24 hours. The remaining 5 to 6 days of the week, you can eat normally, but it’s advised to make nutritious food choices and not consume more than your body requires.

For example, if you fast from 10 a.m. on Monday to 10 a.m. on Tuesday, you should have a meal before 10 a.m. on Monday, and then have your next meal after 10 a.m. on Tuesday. This way, you ensure you’re fasting for a full 24 hours, but not beyond that.

4. Alternate-day fasting

The objective is to fast every other day.Alternate-day fasting (ADF) is a form of intermittent fasting. The concept is to fast one day and then eat as desired the following day. This method restricts your food intake only half the time. On fasting days, you may consume as many calorie-free drinks as desired.

5. Warrior Diet

One of the earliest popular diets incorporating intermittent fasting, the Warrior Diet consists of consuming small portions of raw fruits and vegetables during the day and a large meal at night.

The Warrior Diet was developed in 2001 by Ori Hofmekler, who previously served in the Israeli Special Forces and later became involved in fitness and nutrition. This diet is considered a form of intermittent fasting, which encompasses various eating patterns that involve reduced calorie intake for a specific period.

The Warrior Diet takes inspiration from the eating habits of ancient warriors, who would eat sparingly during the day and then indulge in a large meal at night.

6. Overnight fasting

The most straightforward approach to fasting involves restricting food intake to a 12-hour window each day. To illustrate this, you can stop eating after dinner by 7 PM and start eating again at 7 AM the next day with breakfast.

One advantage of this method is that it’s effortless to follow. Additionally, you don’t have to miss out on any meals, at most, you’ll just forego a late-night snack if that’s your routine. However, this approach doesn’t fully exploit the benefits of fasting. If your goal is to lose weight through fasting, a shorter fasting period allows for more eating time and may not result in a reduction in calorie intake.

What can I eat on intermittent fasting?

Intermittent fasting is not a diet in the traditional sense and doesn’t specify what you can or cannot eat. Instead, it focuses on when you eat and restricts food consumption to a certain window of time. You are free to eat whatever you like within your eating window, as long as it fits within your daily calorie needs.

That being said, it’s important to remember that the quality of the food you eat still plays a crucial role in maintaining good health. During your eating window, I recommend that you consume nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit or avoid processed foods, sugary drinks, and high-fat foods as they can negatively impact your health.

Ultimately, the goal of intermittent fasting is to create a calorie deficit, so if your focus is weight loss, it’s crucial to pay attention to the types and quantities of food you consume.

Intermittent fasting Benefits

According to Wikipedia, Preliminary evidence indicates that intermittent fasting may be effective for weight loss, may decrease insulin resistance and fasting insulin, and may improve cardiovascular and metabolic health, although the long term sustainability of these effects has not been studied.

May help in weight reduction

Intermittent fasting can be an effective approach to weight reduction because it can help reduce calorie intake and increase metabolic efficiency. Some ways intermittent fasting can help with weight loss include:

  1. Calorie restriction: By reducing the number of hours per day that you eat, you may naturally consume fewer calories over time. This can help create a calorie deficit, which is necessary for weight loss.
  2. Increased fat burning: During periods of fasting, the body is forced to burn stored fat for energy instead of glucose from food. This can help promote weight loss and reduce body fat percentage.
  3. Improved insulin sensitivity: Intermittent fasting has been shown to improve insulin sensitivity, which can help regulate blood sugar levels and reduce the risk of type 2 diabetes. Improved insulin sensitivity can also help the body burn fat more efficiently.
  4. Reduced inflammation: Chronic inflammation can contribute to weight gain and make it more difficult to lose weight. Intermittent fasting has been shown to reduce inflammation in the body, which can help support weight loss efforts.

It’s important to note that while intermittent fasting can be an effective tool for weight loss, it is not a magic solution and should be used in combination with other healthy lifestyle habits, such as regular exercise and a balanced diet.

May help with blood sugar regulation.

Intermittent fasting has been shown to help improve insulin resistance by several mechanisms. Insulin resistance is a condition where the body’s cells become less sensitive to insulin, leading to high blood sugar levels and an increased risk of type 2 diabetes.

Here are some ways in which intermittent fasting can help with insulin resistance:

  1. Reduces insulin levels: During fasting periods, insulin levels in the blood decrease. This can help the body become more sensitive to insulin when it is present, leading to improved glucose uptake by cells.
  2. Improves glucose metabolism: Intermittent fasting has been shown to improve glucose metabolism, which is the way the body processes glucose. This can help reduce the risk of type 2 diabetes by improving insulin sensitivity.
  3. Promotes weight loss: Obesity is a major risk factor for insulin resistance and type 2 diabetes. Intermittent fasting can help promote weight loss, which can help reduce insulin resistance and improve glucose metabolism.
  4. Reduces inflammation: Chronic inflammation is linked to insulin resistance and type 2 diabetes. Intermittent fasting has been shown to reduce inflammation in the body, which can help improve insulin sensitivity.

It is important to note that while intermittent fasting can be effective for improving insulin resistance, it should be used in combination with other healthy lifestyle habits, such as regular exercise and a balanced diet.

May support a prolonged lifespan.

Intermittent fasting is a time-restricting approach to eating where an individual alternates between periods of fasting and non-fasting. There is some evidence to suggest that intermittent fasting may increase lifespan and improve overall health.

One proposed mechanism for how intermittent fasting may increase lifespan is by promoting autophagy, which is the process by which cells break down and recycle damaged or dysfunctional cellular components. Autophagy has been linked to improved cellular function, reduced inflammation, and increased resistance to oxidative stress, which are all factors that can contribute to aging.

Intermittent fasting has also been shown to improve markers of metabolic health, such as insulin sensitivity and blood lipid levels, which are important factors in the development of age-related diseases like type 2 diabetes and cardiovascular disease. By improving these markers of health, intermittent fasting may help to prevent or delay the onset of these conditions, ultimately leading to a longer lifespan.

It’s important to note that while there is some evidence to support the idea that intermittent fasting may increase lifespan, more research is needed to fully understand the mechanisms behind this effect and to determine the optimal approach to implementing intermittent fasting for maximum benefit.

May help with brain health

Intermittent fasting has been linked to a number of potential benefits for brain health. Some of these benefits may include:

  1. Improved neuroplasticity: Neuroplasticity refers to the brain’s ability to adapt and change in response to new experiences and challenges. Animal studies have suggested that intermittent fasting may increase the production of brain-derived neurotrophic factor (BDNF), a protein that is essential for neuroplasticity and the growth of new neurons.
  2. Reduced inflammation: Inflammation is a contributing factor to many neurological and psychiatric disorders, including Alzheimer’s disease and depression. Some studies have suggested that intermittent fasting may reduce inflammation in the brain by activating cellular stress response pathways.
  3. Improved cognitive function: Some studies have shown that intermittent fasting may improve cognitive function, including memory, attention, and executive function. It is thought that this effect may be due to the increased production of BDNF and other neurotrophic factors, as well as the reduction in inflammation.
  4. Increased autophagy: As mentioned earlier, intermittent fasting can promote autophagy, which is the process by which cells break down and recycle damaged or dysfunctional cellular components. This process can help to remove toxic proteins and other cellular debris that may contribute to neurodegenerative diseases.

While the evidence for the benefits of intermittent fasting for brain health is still emerging, these potential benefits are exciting and suggest that intermittent fasting may be a promising approach for improving cognitive function and reducing the risk of neurological and psychiatric disorders.

May trigger a variety of cellular repair mechanisms

Intermittent fasting can induce cellular repair processes in the body through a process called autophagy. Autophagy is the body’s natural process of breaking down and recycling old or damaged cellular components, including proteins, organelles, and other structures.

During fasting, the body’s energy stores are depleted, and the body begins to break down fat for energy. As a result, the levels of certain hormones, such as growth hormone and glucagon, increase, which stimulates autophagy. Autophagy helps to remove damaged or dysfunctional cellular components, allowing the body to regenerate and repair itself at a cellular level.

In addition to autophagy, intermittent fasting has been shown to promote the production of antioxidant enzymes, which can help protect cells from oxidative stress and prevent cellular damage. Oxidative stress is a condition where the body produces an excess of free radicals, which can damage cellular components and lead to disease.

Intermittent fasting can also reduce inflammation in the body, which can contribute to the repair of damaged cells and tissues. Chronic inflammation is linked to a number of health conditions, including heart disease, cancer, and autoimmune disorders.

Overall, intermittent fasting appears to stimulate cellular repair processes in the body, which can help support overall health and wellness.

Frequently asked questions about intermittent fasting

Is it possible to work out during fasting?

Yes, of course. I will recommend that you do your work out during your fasting window. During fasting, your body’s glycogen reserves are depleted, so it starts to burn fat for energy when exercising. This can aid in weight loss by promoting fat burning. But be careful not to do a huge work out as it can harm your body.

Can I consume any liquid during fasting?

One useful guideline to follow during fasting is to steer clear of any beverages containing calories. As water is a natural calorie-free drink, you can drink as much as you need to stay well-hydrated and help quell hunger pangs. You may also enjoy flavored water by adding fruits or spices to your drink for variety.

Is intermittent fasting safe for everyone?

Studies have shown that intermittent fasting can have health benefits such as weight loss, improved blood sugar control, and reduced inflammation. However, it may not be suitable for everyone, like pregnant or breastfeeding women, people with a history of disordered eating, or individuals with some medical conditions.

What should I eat during my eating window?

Though intermittent fasting allows for more flexibility in food choices, some individuals make the error of consuming excessive amounts of processed and unhealthy foods during their eating period, negating the positive effects of fasting. For a healthier lifestyle, consider replacing junk foods with plant-based options.

How does intermittent fasting work?

When you eat food, your body converts it into glucose to produce energy. However, in the absence of food or glucose for an extended period, your body breaks down stored fat to generate an alternative energy source called ketones. This process is known as the metabolic switch, and this is how intermittent fasting works.

What can I have during my fasting window?

From my personal experience, you can only have 0-50 calories of beverage. If it goes beyond that, your body will switch from burning fat into the calories you are consuming and that will not be good. So I strongly recommend fruits or spice infused water or a glass of carrot or cabbage juice during your fasting window.

Can I lose weight on intermittent fasting?

Certainly. Consuming fewer calories can create calorie deficit over a given period, which leads to weight loss. For example, if you consume 2000 calories a day but limit your calorie intake to 1500 during your eating window, you will create calorie deficit of 500 calories a day, which can lead to weight loss over time.

Is intermittent fasting good for breastfeeding mothers?

Mothers who are in the active stage of breastfeeding, where they are the primary source of their baby’s nutrition, should not practice intermittent fasting. However, fasting can be practiced towards the end of the breastfeeding period as breastfeeding progresses and the baby relies less on breast milk for nourishment.

In conclusion, the concept of intermittent fasting revolves around the timing of meals rather than their composition. The 16/8 method, which involves time-restricted eating, is the most commonly used approach among various types of intermittent fasting.

In this method, you abstain from consuming any food during the fasting phase and limit yourself to low-calorie drinks such as water, and herbal teas.

While not fasting, there are no strict limitations on the types of food you can consume. Nevertheless, research shows that consuming nutrient-rich foods is crucial to maintaining a healthy gut, balancing blood sugar and fat levels, and preventing dietary inflammation.

A varied and wholesome diet can significantly benefit your overall wellbeing. Incorporating a diverse range of plant-based foods in your meals can nourish the beneficial bacteria residing in your gut and ensure your body receives the necessary nutrients.

In addition, consuming high-quality sources of protein and fiber can help prolong the feeling of fullness. I recommend you include whole grains, fruits, vegetables, lean protein sources such as nuts, seeds, poultry, fish, and legumes like lentils and peas in your diet.

It is also important to consider your goals for intermittent fasting when choosing the types of food to consume.

As always, it is important to speak with a healthcare provider before starting any fasting regimen to ensure it is safe and appropriate for your individual health needs.

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Paschal Achunine
Paschal Achunine
Paschal Achunine Is the founder of Health Emergency Initiative(HEI) for Indigent patients. HEI stands as next -of-kin to indigent patients in public hospitals and also for road accident victims.

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