Intermittent Fasting Nutrition: What To Eat For Maximum Results

healthy meal on a plate with a glass of water

Last Updated on January 26, 2023 by Lori Geurin

Excellent nutrition is crucial if you want to lose weight, gain muscle and radiate health and vitality, especially during intermittent fasting.

Intermittent fasting (IF) is a concept that has been around for ages. It is not about what foods you choose to eat. But it is all about the timing of when you eat and don’t eat, cycling between periods of feasting and fasting.

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The Beginner’s Guide to Intermittent Fasting Video

Here’s a quick video I made to help you get started fasting.

Intermittent Fasting Nutrition Facts

People say you can eat whatever you want and still lose weight while fasting.

And while this may be true to an extent, if you want the best results, you need to upgrade your diet. Make healthy choices when nourishing your body with real, wholesome food.

Below are some tips to guide your food choices and maximize your results when fasting.


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Intermittent Fasting: What To Eat For Best Results

RELATED: The 7 Best Intermittent Fasting Apps To Help You Stay On Track

Here are a few simple tips to improve your nutrition while practicing intermittent fasting.

  • Include a serving of protein with each meal or snack. Examples include plain Greek yogurt, cottage cheese, whole eggs, chicken breast, grass-fed beef, fish, whey protein, lentils, chickpeas, nutritional yeast, quinoa, and a can of tuna or beans. You may enjoy these easy-to-make protein pancakes or these high-protein snack recipes.
  • Eat plenty of leafy green and cruciferous vegetables, such as spinach, romaine lettuce, broccoli, cabbage, and cauliflower.
  • Include healthy fats, such as grass-fed butter, coconut, olive oil, avocados, nuts, and nut butter.
  • If you’re in the mood for something sweet, fruit is an excellent choice. Or, check out the next option…
  • A bit of dark chocolate (at least 70-80% cocoa) contains antioxidants and makes a delicious and indulgent treat.
  • Complex carbohydrates, including sweet potatoes, brown rice, oats, and quinoa, are okay if you can reach your weight loss goals. But remember that if your weight loss is stalling, you may want to eat smaller portions (or cut these foods entirely until you reach your goal weight) and see if that helps.
  • Drink plenty of water throughout the day. Coffee and green tea are healthy beverages you can include in your periods of fasting. Check out this Delicious and Healthy Coffee Recipe.
  • Avoid simple sugars and simple carbohydrates found in white bread and baked goods.
  • Avoid packaged and processed foods.

(Learn about clean fasting to improve your fasting results.)

Related: Paleo Diet Quick Guide: What To Eat & Avoid

Intermittent fasting nutrition is crucial. Learn what foods will help maximize weight loss, increase muscle mass & radiate health & vitality.

Summary – Intermittent Fasting And What To Eat

To sum up, intermittent fasting is a timing concept, cycling between periods of feasting and fasting.

It’s essential to nourish your body with healthy foods such as protein-rich foods, healthy fats, and antioxidant-rich fruits and vegetables. Some people tolerate complex carbohydrates fine, but this may be something to watch if you have trouble meeting your weight loss goals.

Finally, avoid sugary, simple carbohydrates and prepackaged foods. And always drink plenty of water.


You can read more about intermittent fasting here:

Do you do intermittent fasting? What do you eat?

10 thoughts on “Intermittent Fasting Nutrition: What To Eat For Maximum Results”

    1. Thanks, Maya! I’m so happy to hear from a fellow intermittent faster! I’m with you 100%. We went on vacation this summer and I got out of my fasting cycle and felt terrible until I was able to get back on track.

  1. I haven’t fasted (on purpose) but these seem like great ways to beat hunger. And good to know about green tea and coffee.

    1. Hey there KD, When/if you try it I’d suggest doing it for at least a week so you can see how different you feel after your body adjusts to the new pattern. Please let me know if you have any questions!

    1. Hey Catherine, I’m glad you shared this because many of us have the opposite issue (a slow metabolism). A fast metabolism sounds wonderful to many of us, but I know it can feel like work trying to eat enough to keep some weight on.

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