Temporary employment? Here are the foods that nutritionists want you to prioritize

Intermittent fasting has become popular among some people on weight loss journeys. This way of eating can lead to weight loss and improve your energy levels. Some even say it sharpens your mental health. Everywhere you look, interval lifters are raving online about the benefits of tightening their eating window.

However, the food choices you make throughout your day can have a big impact on how well you feel and perform during your fasting periods.

Eating the right balance of food will help you feel full of energy, keep hunger at bay, and make sure you're getting the nutrients you need. Tracking your macros in an app like MyFitnessPal it can help you reach the right balance of protein, fat, and carbohydrates

On the other hand, certain foods can lead to an increased chance of energy crashes, increased hunger, and may even disrupt your fasting goals.

Let's dive into what to eat when fasting to make the most of your eating windows with some advice from one of our dietitians.

Prioritize Lean Proteins for Satiety and Muscle Support

When intermittent fasting, including lean protein in your diet is key to keeping you full and maintaining your muscle mass. (1)

Protein It is especially essential for people with fitness or weight loss goals. It helps keep you full and preserve lean muscle mass by repairing and building muscle tissue during periods of reduced caloric intake. (7)

Eat a variety of lean high protein food Such as:

• Chicken
• Turkey
• Fish
• Tofu
• Eggs
• Low fat milk

Foods that are rich in protein help to ensure that your meals are full and full of nutrients. If you exercise while fasting, eating enough protein can support muscle mass and help with post-workout recovery as well.

In addition, protein-rich foods are very satisfying, meaning you stay fuller for longer, reducing the likelihood of overeating during your eating window during the day. . (8)

If you want to increase protein, MyFitnessPal currently offering a 7-day free trial A quick start high protein plan.

Include whole grains for sustained energy

Whole grains are a cornerstone food group if you're fasting because they provide long-lasting energy and keep hunger at bay much longer than refined carbohydrates. (9)

Add these to your meals to feel your best while fasting fast:

• brown rice
• quinoa
• Oats
• Whole grain bread

These foods are rich in fiber and take longer to digest, giving you a steady release of energy.

Whole grains can help prevent energy crashes, especially during your fasting hours. (10) In addition, the fiber in whole grains can help stabilize blood sugar levels, so you avoid spikes and dips in energy that can disrupt your diet during your fast. . (2)(11)

For optimal digestion and fullness, make fiber-rich grains the main part of your meals. Learn how to find your fiber intake as a dietitian here.

Load up on fruits and vegetables for nutrition

Fruits and vegetables are easy to overlook, but they are essential during fasting. They pack a punch of vitamins, minerals, fiber, and water to keep you hydrated and energized.

During your eating window, load up on:

• Green leaves like spinach and kale
• Colored berries
• Carrots
• Broccoli
• Sweet potatoes

These foods offer high nutrient density without excessive calories, making them perfect for your eating windows. In addition, the water content in these foods helps to hydrate and feel fuller, and their fiber contributes to digestive health and fullness. (3)

If your current health goal is weight loss, consider making vegetables the basis of your meals to increase the size or volume of your meals while keeping track of calorie consumption, which will help you stay satisfied during your employment period. (12)

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About the experts:

Caroline Thomson is a registered dietitian and certified diabetes educator. With 12 years in the industry, she has been published in 40+ publications, is a CPG consultant and consultant, speaker, broadcast speaker, and recipe developer.

Joan Gregg, MS, RD is a food data keeper at MyFitnessPal. She earned her bachelor's degree in Nutrition from Georgia State University and her Master's degree from the University of Nebraska. Her focus is helping people find the right balance of food, fitness and healthy living to achieve optimal health.

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Include healthy fats for weight management and satiety

Including healthy fats in your diet can help you stay full and provide stable energy levels during fasting.

Healthy fats are those found in foods including:

• Avocados
• Nuts
• Seed
• Olive oil
• Salted fish

These foods are rich in nutrients that support brain and heart health. Remember, healthy fats are full of energy, so a little goes a long way to keep you satisfied. (4) Shoot for one or two tablespoons per meal depending on your goals and calorie needs. (12)

Omega-3 fatty acids, found primarily in oily fish such as salmon or sardines, are beneficial for reducing inflammation and improving heart health. (13) Including these fats in your diet at least twice a week can help you feel fuller for longer, making it easier to manage hunger at hiring times. (13)

Stay Hydrated: Water and Calorie Free Drinks

Proper hydration is essential when fasting. Water may help reduce hunger and keep your body working at its best. Keep track of the amount of water you drink in the The MyFitnessPal app to make sure you stay hydrated.

Drinking plenty of water during fasting and eating windows can prevent common fasting-related issues such as (5):

• Headache
• Fatigue
• Dehydration

Opt for low or no calorie drinks like water, which won't break you down as quickly and will keep you hydrated.

Also, avoid sugary drinks or drinks with added sugar and too many calories, as these can spike your blood sugar and prevent any benefits from fasting you're reaping otherwise. (14)

Foods to limit: Processed foods, sugary snacks, and deep fried foods

Although some foods can help you while fasting from time to time, others should be limited to avoid negative effects on energy levels and satiety cues.

Ultra-processed snacks, sugary foods, and deep-fried foods are often high in unhealthy fats, refined sugars, and empty calories, which can lead to quick energy crashes and increased hunger. (15)

Here are some examples of foods to avoid:

• Sugary snacks: Candy, pastries, donuts, and sugary cereals
• Ultra-processed snacks: Chips, packaged cookies, and crackers
• Sugary drinks: sodas, sweetened coffee drinks, and fruit juices with added sugar
• Deep fried items: French fries, fried chicken, onion rings, and battered fish
• Prepackaged frozen foods: frozen pizza, microwave dinners, and processed convenience foods
• Refined carbs: White bread, white pasta, and pastries made with refined flour

These foods may not only derail your fasting goals but also contribute to unwanted weight gain, possibly defeating your purpose for fasting. (16)

Instead, choose nutritious whole foods like homemade, balanced snacks or baked goods made with whole grains and natural ingredients. (17) For example, an apple and peanut butter, a protein smoothie, or cottage cheese and fruit would all be balanced snack options that may be better for your weight goals.

The bottom line: Fueling your body during intermittent fasting

When you do intermittent fasting, what you eat during your eating window becomes important to your weight loss goals. Your nutritional choices play an important role in how you feel and perform during intermittent fasting.

Keeping track of your meals and snacks in the The MyFitnessPal app while fasting can be a sustainable and effective way to support your health goals. And don't forget to use the Interval Tracking timer in the app to keep you on track.

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