What's the Best Food to Eat During Intermittent Fasting?

October 16, 2025 •

6 min read

According to a study published in the New England Journal of Medicine, intermittent fasting can lead to a leaner body and sharper mind. To achieve these results, it is crucial to understand what's the best food to eat during intermittent fasting to properly fuel your body during eating windows.

Quick Summary

Guide to maximizing your intermittent fasting results with a balanced diet. Prioritizing nutrient-dense, whole foods rich in lean protein, healthy fats, and fiber is key. Avoid processed foods and sugar to prevent energy crashes and promote overall health.

Key Points

Prioritize Nutrient-Dense Foods: Focus on whole, unprocessed foods like lean proteins, healthy fats, and fiber-rich vegetables and fruits during your eating window to maximize health benefits.
Embrace Lean Proteins and Healthy Fats: Foods such as fish, eggs, avocado, and nuts promote satiety and provide sustained energy, helping to curb hunger pangs.
Incorporate Fiber-Rich Carbohydrates: Opt for complex carbs like quinoa, oats, and whole grains to stabilize blood sugar and prevent energy crashes.
Hydrate Effectively: Drink plenty of calorie-free beverages like water, black coffee, and unsweetened tea to stay hydrated and manage hunger during fasting periods.
Break Your Fast Gently: Start with easily digestible foods like smoothies, bone broth, or cooked vegetables to ease your digestive system back into action.
Practice Mindful Eating: Pay attention to your body's hunger and fullness cues to avoid overeating during your eating window.
Avoid Processed and Sugary Foods: Limit ultra-processed snacks, sugary drinks, and refined carbs, as they can negate the positive effects of intermittent fasting.

Maximizing Your Eating Window with Nutrient-Dense Foods

Intermittent fasting (IF) is an eating pattern that cycles between periods of eating and voluntary fasting. The success of this eating style largely depends on what you eat during your feeding window. Instead of seeing it as a license to binge on junk food, think of it as an opportunity to fuel your body with concentrated nutrition. The ideal approach focuses on whole, unprocessed foods that provide sustained energy, promote satiety, and support overall health. This means filling up on lean protein, healthy fats, fiber-rich carbohydrates, and a rainbow of fruits and vegetables.

Prioritizing Lean Proteins and Healthy Fats

Lean proteins and healthy fats are your best friends during intermittent fasting. They are digested more slowly than refined carbohydrates, helping you feel fuller for longer and preventing the blood sugar spikes and crashes that can lead to cravings. Protein is also vital for maintaining muscle mass, especially when you're reducing your overall calorie intake.

Lean Protein Sources:

Chicken and turkey breast
Fish and seafood (salmon, mackerel, sardines)
Eggs
Plain Greek yogurt and cottage cheese
Beans, peas, and lentils
Tofu and tempeh

Healthy Fat Sources:

Avocados
Nuts (almonds, walnuts)
Seeds (chia, flax)
Olive oil and avocado oil
Fatty fish rich in Omega-3s

Filling Up on Fiber-Rich Carbohydrates

While some approaches to IF minimize carbohydrates, including complex, fiber-rich carbs is essential for a balanced diet. These foods provide sustained energy and help regulate blood sugar, preventing the fatigue and irritability that can occur when blood sugar levels are unstable. Fiber also supports digestive health, which is crucial during an IF regimen.

Whole Grains: Quinoa, oats, brown rice, barley
Vegetables: Leafy greens (spinach, kale), cruciferous vegetables (broccoli, cauliflower), and sweet potatoes
Fruits: Berries, apples, and pears
Legumes: Lentils, chickpeas, and black beans

Comparison of Fast-Breaking and Meal-Building Foods

When it comes to breaking a fast, a gentle transition is best. After a long fast, a heavy, greasy meal can shock your system and cause digestive distress. Starting with easily digestible, nutrient-dense foods helps your body ease back into eating. The following table compares ideal foods for breaking a fast with general meal-building foods for your eating window.


Feature	Optimal Fast-Breaking Foods	General Eating Window Foods
Recommended Intake	Small, easily digestible portions.	Full, satiating, and balanced meals.
Ideal Food Types	Smoothies (protein, greens, berries), bone broth, avocados, cooked vegetables, fermented foods (plain yogurt).	Lean proteins, healthy fats, whole grains, and a wide variety of fruits and vegetables.
Digestion Speed	Gentle and easy on the digestive system.	More robust and complex for sustained energy.
Nutrient Goal	Replenish electrolytes and gently introduce nutrients.	Provide all essential macronutrients and micronutrients.
Common Mistake	Binging on high-sugar or greasy items.	Focusing solely on calorie counting instead of nutrient quality.

The Role of Beverages and Mindful Eating

Proper hydration is critical throughout your fasting period. Calorie-free beverages like water, black coffee, and unsweetened tea can help manage hunger and keep you hydrated without breaking your fast. Herbal teas can also be beneficial. However, during your eating window, it's just as important to drink plenty of water.

Mindful eating is a powerful practice that complements intermittent fasting. By paying attention to your body's hunger and fullness cues, you can avoid overeating during your feeding window. Eating slowly and savoring your meals enhances satisfaction and improves digestion. Some research also suggests that incorporating a wide variety of plant-based foods can promote a healthy gut microbiome, which is central to overall health.

Conclusion: Strategic Choices for Optimal Results

To answer the question, "What's the best food to eat during intermittent fasting?" the answer lies in focusing on whole, unprocessed, and nutrient-dense options during your eating window. By prioritizing lean proteins, healthy fats, and fiber-rich carbohydrates, you can promote satiety, stabilize energy levels, and maximize the metabolic benefits of your fasting regimen. The key is to make strategic choices, ease your body back into eating, and listen to your body's signals. This approach supports long-term success and makes intermittent fasting a sustainable lifestyle change rather than a restrictive diet.

For more information on the health benefits and potential risks of intermittent fasting, it is always recommended to consult a healthcare professional. You can also explore reputable sources like the research on intermittent fasting from Johns Hopkins Medicine.

A Sample Day of Intermittent Fasting

For those following a 16/8 schedule with an eating window from 12 PM to 8 PM, here is an example of what to eat:

12:00 PM: Breaking the Fast

Meal: A large salad with mixed greens, grilled chicken or chickpeas, half an avocado, and a light olive oil vinaigrette.
Hydration: A large glass of water.

4:00 PM: Mid-Afternoon Snack

Snack: A handful of almonds and a small bowl of berries.
Hydration: Unsweetened green tea.

7:00 PM: Evening Meal

Meal: Baked salmon with roasted broccoli and quinoa.
Hydration: Water with a squeeze of lemon.

Common Mistakes to Avoid

Eating too little: Restricting calories too much can slow your metabolism.
Binging on junk food: Processed, high-sugar foods negate the health benefits of fasting.
Not hydrating enough: Dehydration can cause headaches and fatigue.
Ignoring your body's signals: Pushing through intense hunger or discomfort is counterproductive.

Planning for Success

Plan your meals: Having a list of nutrient-dense foods ready helps prevent impulsive, unhealthy choices.
Focus on balance: Ensure each meal contains a good mix of protein, healthy fats, and fiber.
Be patient: It can take a few weeks for your body to fully adapt to a new eating pattern. Stick with it and be consistent.

What are some common mistakes to avoid during intermittent fasting?

Prioritizing processed foods: Eating unhealthy, processed foods during your eating window can negate the benefits of fasting.
Eating too little: An extreme calorie deficit can lower your metabolism and muscle mass.
Neglecting hydration: Failing to drink enough water can cause fatigue and headaches.
Ignoring hunger cues: Pushing yourself beyond your limits can be unsustainable and harmful.
Overeating: Consuming excessive calories during the eating window can hinder weight loss efforts.
Skipping exercise: Regular physical activity, even moderate, complements fasting for better results.
Inconsistency: Skipping fast days or breaking the fast early without cause reduces effectiveness.
Comparing progress: Everyone's body is different, so focus on your own journey rather than comparing it to others'.
Lack of sleep: Poor sleep can disrupt hormones and increase cravings.
High-intensity exercise during fasting: Intense workouts while fasted can put unnecessary stress on your body.

What should you eat during intermittent fasting?


Food Category	Examples	Benefits
Lean Proteins	Chicken breast, fish, eggs, tofu, lentils, beans	Promotes satiety, aids muscle repair, stabilizes blood sugar.
Healthy Fats	Avocados, nuts, seeds, olive oil	Provides sustained energy, supports brain health, and hormone production.
Fiber-Rich Carbs	Quinoa, oats, brown rice, whole grains, sweet potatoes	Gives stable energy, supports digestion, and helps you feel full.
Vegetables	Spinach, broccoli, leafy greens, cauliflower	Packed with vitamins, minerals, and antioxidants, low in calories.
Low-Sugar Fruits	Berries, apples, pears, grapefruit	Essential vitamins, minerals, fiber, and antioxidants.
Probiotics	Plain yogurt, kefir, sauerkraut	Supports a healthy gut microbiome.
Herbs & Spices	Turmeric, ginger, cinnamon	Adds flavor without calories and provides anti-inflammatory benefits.
Beverages	Water, black coffee, unsweetened tea, bone broth	Hydrates, curbs hunger, and replenishes electrolytes.

Conclusion

Making informed food choices is key to a successful intermittent fasting journey. By prioritizing whole, nutrient-dense foods during your eating window and staying hydrated throughout the day, you can maximize the health benefits and make the process more sustainable. Focus on lean proteins, healthy fats, fiber-rich carbohydrates, and plenty of fruits and vegetables to properly fuel your body. Avoiding processed foods, excessive sugar, and overeating is just as important. Listen to your body, be consistent, and enjoy the benefits of this popular eating pattern.

Expert Guidance

While this article provides general guidance, individual needs can vary. It is always recommended to consult with a healthcare professional or registered dietitian before starting a new eating regimen, especially if you have underlying health conditions.

Note: All external links provided are for informational purposes only and do not constitute medical advice. Consult a healthcare professional for personalized guidance.

Additional Resources

Johns Hopkins Medicine - Intermittent Fasting: What is it, and how does it work?
Healthline - 16/8 Intermittent Fasting: Meal Plan, Benefits, and More
WebMD - Intermittent Fasting Guide: Benefits, Methods & Tips
Everyday Health - 7 Types of Intermittent Fasting: Which Is Best for You?
Medical News Today - 16:8 intermittent fasting: Benefits, how-to, and tips

A Brief History of Intermittent Fasting

The practice of fasting for health and spiritual reasons has existed for centuries across various cultures and religions. In recent decades, scientific research has shed light on the metabolic benefits of controlled eating patterns. In prehistoric times, humans evolved to survive for long periods without food, and modern science is now validating some of those same principles for improved health outcomes. The increasing prevalence of modern diseases linked to poor diet and sedentary lifestyles has led to a renewed interest in traditional eating patterns like intermittent fasting as a potential solution.

Frequently Asked Questions

The best way to break a fast is by starting with small, easily digestible, nutrient-dense foods. Smoothies with protein, vegetables, and fruit, bone broth, or a light salad with lean protein are excellent choices to ease your digestive system back into eating and prevent digestive distress.

No, adding milk or sugar to your coffee or tea will break your fast, as it introduces calories and affects your blood glucose levels. During your fasting window, stick to calorie-free beverages like water, black coffee, and unsweetened tea to maintain the fasting state.

While intermittent fasting doesn't strictly restrict what you eat, focusing on healthy, whole foods is crucial. Eating highly processed, sugary, and high-fat junk foods during your eating window can negate the health benefits and hinder weight loss. Prioritize lean proteins, healthy fats, and fiber for optimal results.

Mild hunger is normal, but if you experience extreme hunger, dizziness, or fatigue, it is important to listen to your body and break your fast. You can manage mild hunger by staying hydrated with water or black coffee. Adjusting your fasting schedule or method may also be necessary.

To maintain muscle mass, it's essential to consume adequate amounts of lean protein during your eating window. Good sources include chicken, fish, eggs, and legumes. Strategic exercise, particularly resistance training, during your fed state can also help preserve muscle mass.

Yes, intermittent fasting can be effective for weight loss, as it often leads to a natural reduction in overall calorie intake. By restricting your eating window, you naturally eat less. However, sustainable weight loss requires focusing on nutrient-dense foods and avoiding overeating during the fed period.

Common mistakes include overeating or binging on unhealthy foods during the eating window, insufficient hydration, pushing through extreme hunger, and ignoring the importance of sleep. Starting with a gentle fasting schedule and being consistent is also key.