Over the centuries, countless health trends have emerged. While a number of these trends have proven to be highly effective, others didn’t yield impressive results. One such trend that has amassed quite a following in recent times is intermittent fasting (IF).
People who have expressed interest in testing this trend are often concerned about what to eat when intermittent fasting. And in this article, we aim to explain to you what intermittent fasting actually is and what you should eat while following it.
A brief insight into intermittent fasting
Intermittent fasting refers to an eating pattern that comprises of switching between eating and fasting with regular intervals. However, the term isn’t as simple as it may sound. There are various types of intermittent fasting plans.
Time-restricted eating happens to be a common type of the health trend in question. This plan allows a person to eat only during an eight-hour span. Anyone following this approach will not be allowed to eat outside a predefined eight-hour span.
The 5:2 approach is also popular. It requires a person to follow a healthy diet plan for five days per week. As for the remaining two days, only a single meal comprising up to 700 calories can be consumed.
Benefits of intermittent fasting
Intermittent fasting boasts various health benefits. Some of the prominent ones are listed below:
- Aids in weight loss
- Alleviates inflammation & oxidative stress
- Promotes a healthy heart
- Supports a healthy brain
- Boasts anti-aging properties
Foods to eat while following the trend of intermittent fasting
In intermittent fasting, the focus is more on the timing rather than which foods you could enjoy. However, it’s also not advised to eat anything in your sight as long as the eating window is open. This is why you should be selective while choosing the food items that will be a part of your intermittent fasting plan.
Given below is a list of five food items that intermittent fasting allows you to eat:
- Fish
The inclusion of fish in your diet will make sure that your intermittent fasting journey proceeds smoothly. From boasting considerable quantities of vitamin D to containing protein and healthy fats, fish is a delicious eating experience that also fulfills many of your daily nutritional needs.
Additionally, there are multiple ways in which fish could be cooked in order to keep things fresh.
- Fruits
When it comes to regulating blood sugar and cholesterol levels, fruits have no alternatives. In addition to being juicy and tasty, fruits are packed with a wide variety of vitamins and minerals to keep you going throughout the day.
Among the fruits that you should definitely eat when on intermittent fasting are apples, cherries, blueberries, apricots, oranges, and watermelons
- Water
Well, it’s not possible to eat water but it’s also not possible to complete an intermittent fasting journey without water by your side. Water’s importance and the health benefits linked to it do not need to be stated separately.
Not drinking plenty of water on a daily basis can lead to fatigue and headaches. But what constitutes “plenty” of water? Well, that varies from person to person depending on one’s height, weight, and some other factors.
Moreover, in order to avoid things from getting boring, you can always complement your water with slices of cucumber.
- Eggs
When you are on a diet that requires you to go long hours without eating anything, it’s important that you don’t feel hungry. To make sure of this, eggs must be included in your intermittent fasting diet.
Various studies have proven that eating a breakfast comprising eggs leads to suppression in appetite. The reason why eggs act as effective appetite controllers is the fact that they are rich in protein.
- Brown Rice
Compromising on rice can be one of the most challenging things when going on a diet. However, you will be glad to know that intermittent fasting doesn’t ban you from eating rice in its entirety. In fact, you can include brown rice in your plan (not daily, though) and enjoy its health benefits.
Foods to avoid while following the trend of intermittent fasting
Now that you know what to eat when intermittent fasting, we would also like to bring your attention to certain foods that you should avoid while eating in cycles. These food items include sugary foods such as cookies and cakes, and snack items such as French fries, microwave popcorns, etc.
Conclusion
If your goal is to lose weight and live a healthy lifestyle, then intermittent fasting is for you – provided that you can go long hours without eating a full meal. There are various types of intermittent fasting and certain foods that you should eat or avoid while following such a diet pattern.