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What can you eat during interval fasting: You can’t go wrong with the foods on this list

Although the word “fasting” sounds rather ominous, intermittent fasting (IF) is creating a lot of excitement in the crowded world of diets. Numerous research findings suggest that this diet can lead to weight loss and improved blood sugar levels. No wonder everyone seems to be jumping on the IF bandwagon. Perhaps the appeal is that there are no rules to the diet: There are restrictions on when you can eat, but not necessarily what you can eat. But the what is important, too. Should you stuff yourself with ice cream and chips between fasts? Probably not. That’s why we’ve compiled a list of foods of what you’re allowed to eat during interval fasting.

What is ok to eat during interval fasting

You can't go wrong with the foods on this list when intermittent fasting

A balanced diet is the key to losing weight and maintaining energy levels. Nutritionists advise giving preference to protein-rich foods with high nutritional value such as eggs, chicken and fish. Fruits, vegetables, whole grains, nuts, beans and seeds are also welcome on your menu during interval fasting.

Fish, seafood and eggs

Nutritionists advise to prefer protein-rich foods with high nutritional value

There’s a reason the Dietary Guidelines recommend that most adults eat fish every week. Not only is it rich in healthy fats and protein, but it also contains large amounts of vitamin D. And if you’re only eating it in limited windows of time, don’t you want to get more nutrients for your money?

There are so many ways to prepare fish that you will never run out of ideas. Here you can find some !

Eggs: A large egg provides 6.24 grams of protein and can be prepared in a few minutes. And eating as much protein as possible is important to stay full and build muscle, especially if you are eating less.

Cruciferous vegetables are rich in fiber

When you eat at certain intervals, it's important to eat foods rich in fiber

Foods like broccoli, Brussels sprouts, and cauliflower are full of fiber! When you eat at certain intervals, it’s important to eat fiber-rich foods that keep your stomach in order. Research has shown that fiber can also make you feel full, which can be good if you can’t eat for 16 hours. Cruciferous vegetables may also help lower your risk of cancer.

What can you eat during interval fasting – beans and legumes.

What can you eat during intermittent fasting - beans and legumes


Foods – especially carbohydrates, provide energy for activity. We’re not saying you should stuff yourself with carbs, but it definitely can’t hurt to include some low-calorie carbs like beans and legumes in your diet. This can keep you feeling perky during your fast. Also, some research suggests that foods like chickpeas, black beans, peas and lentils can help reduce body weight even without calorie restriction.

Potatoes – Not all white foods are bad

Potatoes are rich in antioxidants that promote good health

What to eat during Intermittent Fasting – A study from the 1990s found that potatoes are one of the most filling foods. And a 2012 study found that eating potatoes as part of a healthy diet can help with weight loss. (Sorry, but French fries and potato chips don’t count). That’s because potatoes are high in phenolic compounds – antioxidants that promote health. Keep your portions small, of course, but include them in your eating window.

Avocados keep you full and berries are low in calories

What can you eat during intermittent fasting - avocados will keep you full for a long time


It may seem counterintuitive to eat the highest calorie fruit while trying to lose weight. But because of their high unsaturated fat content, avocados will keep you full during even the longest of fasts. In fact, a 2013 study found that half an avocado eaten with your lunch can keep you full longer than if you hadn’t eaten this green gem.

Avocado recipes that will not let you go can be found here !

Berries: A large 2016 study found that people who consumed a whole bunch of flavonoids, like those found in blueberries and strawberries, had a smaller increase in BMI (body mass index) over a 14-year period than people who didn’t eat berries.

Probiotics – Add sauerkraut and kefir to your food window.

During interval fasting you should consume foods rich in probiotics such as kefir and sauerkraut

You know what the little critters in your gut like best? Consistency and variety. That is, they’re not happy when they’re hungry. And research suggests that when your gut isn’t happy, it can have some irritating side effects like constipation. To counteract these discomforts, include probiotic-rich foods like kefir, kombucha and sauerkraut in your diet.

What to eat during interval fasting – nuts and whole grains.

What can you eat during intermittent fasting - nuts and whole grains

They may have more calories than many other snacks, but nuts contain something most snacks don’t – good fats. And if you’re worried about calories, don’t be! A 2012 study found that 1 serving of almonds (about 23 nuts) contains 20 percent fewer calories than the label claims.

According to the study, the cell walls of almonds are not completely broken down by chewing. As a result, part of the nut remains intact, and your body does not absorb it during digestion. So when you eat almonds, they may not contribute as much to your daily calorie intake as you thought.

Whole grains: dieting and eating carbohydrates seem like two different things. You will be relieved to learn that this is not always the case. Whole grains provide plenty of fiber and protein, so eating just a small amount is enough to keep you full.

So venture out of your comfort zone and enjoy a whole grain utopia made from bulgur, spelt, amaranth or millet. You can also buy pasta made from any of these grains and eat it with a homemade tomato sauce and fresh basil.