Foods You Should Eat While Intermittent Fasting

Fasting has been an integral part of human life since ancient times. Human beings throughout the ages have been fasting for different reasons, be it because of the lack of food, as a religious or spiritual practice, or to cure certain diseases. Historical records suggest that in ancient Greece, the famous physician Hippocrates often recommended abstinence from food to cure several illnesses.

Over time, human beings have turned away from the art of fasting. It may be due to the abundance of food and the shift in the narrative around food. We are told to eat food more often and regularly, even when we don’t feel hungry. Some diets suggest that going without food for a prolonged period is almost criminal.

The gross mismanagement of food habits and a general lack of proper physical activity have led to obesity, one of the most prevalent health hazards in the 21st century. Studies suggest that obesity is the leading cause of several other serious health ailments like coronary artery disease, diabetes, stroke, and cancer. [1]

Medical professionals agree that obesity is a health hazard and must be dealt with systematically; and suggest several practices to tackle obesity, one of which is intermittent fasting. Intermittent fasting (IF) is a time-based fasting procedure proven to be highly effective in dealing with obesity and benefits many other health ailments.

What is Intermittent Fasting?

Intermittent fasting, in essence, is a time-based fasting method where you cycle between voluntary fasting and non-fasting over a given period. Intermittent fasts are generally “wet” fast, meaning people following the IF method are allowed to drink water during the fasting period.

Some of the most popular intermittent fasting methods are as follows:

16:8 hour fasting plan: In this particular plan, people eat within an 8-hour window and fast for the remaining 16 hours.

5:2 fasting plan: In this plan, you would eat for five days of the week and fast for the remaining two days.

Alternate day fasting: Another popular intermittent fasting method encourages fasting on alternate days of the week.

One meal a day fasting: The OMAD fasting regime allows you to eat just once during the day.

How Does Intermittent Fasting Work?

To better understand how intermittent fasting works, you need to understand what happens in the human body once the food is ingested.

Once you eat food, the insulin levels in the body spike. Insulin is responsible for burning and generating energy from the food you eat. Any excess energy is converted to glycogen and stored in the liver, which eventually transforms into fat and takes the shape of fat deposits in the body.

During the fasting state, the insulin levels dramatically drop, which signals the body to use up the stored glycogen in the liver. When this glycogen reserve is depleted, the body breaks down stored fat to produce energy and function normally. This process is known as ketosis. [3]

The main goal of intermittent fasting diets is to regularly attain the state of ketosis so that the stored body fat is burned and you lose the extra fat. In the past few years, intermittent fasting has become highly popular. It may be because intermittent fasting has shifted the emphasis from “what to eat” to “when to eat.”

Foods To Eat During Intermittent Fasting

Intermittent fasting focuses on eating and fasting in cycles. It doesn’t focus too much on what to eat during the eating window. However, it does not mean you can eat junk while intermittent fasting and expect good results.

Water

Water is rightly classified as an essential nutrient because it functions as a building material for the body and a solvent. It serves as a reactant for chemical reactions that occur in the body.

Additionally, water is a carrier of waste products and nutrients, a lubricant for the bones, and a shock absorber for the joints. So, drinking a good amount of water while intermittent fasting is an absolute must. Otherwise, you may suffer dehydration, which can lead to other complications. Folks who find it difficult to drink a gallon of plain water a day can add lemon or mint leaves to make it more interesting. [4]

Eggs

Eggs are considered to be a superfood, and rightly so. One hard-boiled egg white contains almost six grams of protein, which goes a long way in accounting for the daily protein requirement of an average person.

Eggs contain certain good fats and nutrients essential for the body. A recent study suggests that eggs are more filling than other carbohydrate-rich foods. As specific intermittent fasting techniques involve fasting for nearly 16 hours a day, eating nutritious and filling foods is critical. Also, eggs are super cheap, easy to cook, and one of the most versatile food items.

Legumes

For far too long, legumes have had a bad reputation because they are considered a source of carbohydrates. Many people who tend to watch their weight or follow intermittent fasting plans assume that carbohydrates are bad.

A balanced diet must include some form of carbohydrate. Lentils, legumes, and beans are excellent sources of carbohydrates for providing a burst of energy while fasting for long periods. Some studies suggest that chickpeas, lentils, and black beans may help lose body fat. It must be pointed out that you should keep checking your lentil intake as too many lentils and legumes can increase your carbohydrate levels.