Intermittent fasting [1] is definitely having a moment since it helps people lose fat, reduce bloating, raise energy levels, and even increase mental focus. The obsession could stem from its benefits [2] or it may have something to do with the idea of restricting when you eat food vs. how much of it you eat. Typically, you eat for a certain blocked period of time [3] and fast for another block of time. One of the most popular methods is the 16:8 method. You choose eight hours of your day to eat and the other 16 hours to fast.
Just because there are no restrictions on the type of food you can eat doesn't mean you should pull into the nearest McDonald's at 12:03 p.m. looking for a Big Mac, although that can be quite tempting. It is completely possible to gain weight while fasting if you are not feeding your body the proper nutrients it needs to function throughout the day. You need to treat your body right by nourishing yourself with balanced, nutrient-dense foods that help maintain high energy levels. When doing IF, you need to incorporate more fruits, vegetables, lean proteins, and whole grains into your meals and drink more water [4]. It may sound bland and boring, but we're here to fix that.
Here are some meal ideas you're going to love while living the IF lifestyle.
Veggie Frittata
It's easy to love a frittata. Eggs, broccoli, potatoes, and a little bit of seasoning can go a long way and keep you energised without feeling heavy. Most of the calories in eggs are found in the yolks [5], while egg whites contains more than half the protein in an egg. Using more egg whites than yolks provides more protein with fewer calories. Here's a simple recipe to follow [6].
Lemon Zest Spaghetti Squash and Fish
Spaghetti squash [7] is a great source of calcium, potassium, and fibre, not to mention that it tastes amazing. Check out this clean-eating recipe [8] that pairs cod and pesto with your new favourite pasta replacement! My mouth waters just thinking about this meal.
Salmon and Veggie Salad
Salmon [9] is an amazing source of protein and has a crazy amount of vitamin B content. It also aids in appetite control [10] by helping regulate the hormones that make you feel full, which is a really important factor when fasting.
Avocado and Bean Salad
The combination of avocado and beans creates a filling and delicious meal, especially when you add veggies to the mix. In addition to containing beneficial vitamins, avocados also help you absorb nutrients from other plant-based foods [11]. Considering the amount of vegetables, whole grains, nuts, seeds, legumes, and fruit you'll be eating while following an IF plan, absorbing all those nutrients is essential. Beans [12] are high in fiber, which can help you feel full for longer [13] — a definite plus when practising intermittent fasting.
Chicken and Brown Rice
Apart from just being delicious, combining brown rice and chicken creates a filling, healthy meal. Brown rice has anti-inflammatory properties [14] and contains a lot of magnesium. I recommend baking the chicken with low-sodium seasoning and adding some baked veggies in the mix. Depending on how you mix and match the veggies, this could be an extremely flavorful meal without being high in calories, sodium, and fat.
Nuts
Nuts [15] are such an easy snack. Throw an assortment in a Ziploc bag and run out the door in the morning. When you start to feel the munchies for something crunchy and salty, pull these out and have at this source of vitamin E.
Yoghurt
Yogurt [16] is a great source of probiotics and could serve as an awesome breakfast or a quick snack. It's really easy to add other things to yogurt to make it more filling and beneficial. Adding nuts, fruits, and chia seeds [17] can take yogurt to a whole new level of nutrient-dense foods. Even adding it to smoothies could be a way to incorporate it into your diet.
Avocado Toast
It's delicious. Sliced, mashed, diced, whatever . . . it doesn't matter. Avocado toast [18] in all forms is an art that isn't appreciated as much as it should be. Whole grain toast is preferable when practising intermittent fasting because it's packed with protein, fibre, B vitamins, and antioxidants. You could even add salmon to the toast and take it from small snack to hearty lunch.
Sweet Potato and Toppings
Sweet tooth? Well, I've got you covered. This combo will satisfy that sweet tooth immediately: Sweet potato, almond or peanut butter, banana, and cacao nibs [19]. Sounds amazing right? Sweet potatoes are naturally sweet but they surprisingly do not cause blood sugar spikes [20], which makes them a great source of a balanced source of energy. As for the peanut butter, try powdered peanut butter [21]. While it has virtually the same amount of fibre and protein, it has a lot less fat from oils, which allows it to contain fewer calories.