Intermittent fasting has positive effects on body weight, cognition, and blood circulation. The lack of stringent rules and rigid structures of intermittent fasting makes it even more inviting. This doesn’t mean that you can binge on any food that pleases your palate. It simply means that you get to try out different foods that work for you during the fast depending on your lifestyle.
Here’s a list of what you can eat and drink during intermittent fasting.
Water is the most important beverage during intermittent fasting. The hours that you don’t eat, the body uses sugar from your liver for energy. This results in dehydration. So, it’s important to make sure that you replenish the water lost in the process. The colour of your urine will indicate whether you are hydrated or not. The lighter the colour the more water you have in your system. Conversely, the darker the colour the more water you need to drink. Failing to keep yourself hydrated during fast will lead to headaches, dizziness, and fatigue, among many other adverse effects. You must drink at least 8 cups of water in a day although this will vary from person to person.
Coffee is a low-calorie beverage that doesn’t have to be banned during an intermittent fast. Adding sugars and sweeteners to the coffee, however, proves counterproductive to what you’re trying to achieve. You may have to enjoy bland coffee to make sure that you’re on the right track on your weight loss journey.
Avocado is a high-calorie fruit. This raises questions as to whether it should be included in intermittent fasting. What’s good about eating avocados when fasting is the fact that avocadoes leave you full. Indulging in avocadoes means that you’ll eat less of other foods and, as a direct result, take in fewer calories. Some sprinkle sugar on avocadoes for sweetness. However, in the context of fasting, adding sugar means adding weight, which isn’t your intended goal.
Dietary guidelines advise you to eat at least 8 ounces of fish a week. This is because of the healthy fats, protein, and vitamin D that you’re guaranteed by eating fish. Fish is also considered a brain food. Discover the fun and varied ways of preparing fish and you’ll have a meal to look forward to on your fish day.
Vegetables are required in your diet because of the benefits of high fibre content. High fibre prevents you from having constipation. Constipation is a common problem as a result of sporadic eating. Vegetables high in fibre, such as sprouts and broccoli, also keep you full and reduce the number of meals you eat a day.
There seems to be a myth that you need to avoid all white foods when fasting. However, not every white food is your enemy during intermittent fasting. Potatoes are a great source of protein if prepared properly. Deep fat fried chips and deep-fried wedges don’t count as a healthy meal because of the obvious amounts of fat. You can boil or steam your potatoes and find ways to add colour to the dish by including green vegetables.
7. Beans and legumes
Beans and legumes serve as high energy foods. During intermittent fasting, you may experience moments of feeling physically lethargic, particularly in the beginning. Beans and legumes make for a high energy meal that’s low in calories and carbs.
Berries are a popular recommendation during fasting. Berries are so rich in Vitamin C that you get 100% of your daily requirement in just one cup. As a result, berries contribute to the lowering of BMI and the general benefits of a healthy amount of Vitamin C. Prepare your berry shakes for a tasty healthy beverage.
1 large egg contains 6 grams of protein. This protein is essential for building muscles. Make sure to include boiled eggs in your diet and refrain from frying. Oil is not a recommended ingredient during intermittent fasting.
10. Whole grains
Whole grains such as millet and sorghum are high in fibre and protein. These also speed up your metabolism. This means that your weight loss journey is made easy by these foods. Add nuts such as almonds into your whole-grain meals to benefit from the good fat present in them.
You must speak to your health care practitioner regarding the types of foods that you should take during your intermittent fasting. People respond differently to different food types and intermittent fasting. You’ll have to figure out what works for you the best. Enjoy the food and enjoy the results.
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