Here is the most important information about intermittent fasting meals:
The principle of intermittent fasting depends on restricting eating times during a specific period of the day, and fasting the rest of the hours of the day on a regular schedule.
During the fasting period, it is possible to drink water, coffee, tea, or any other sugar-free and calorie-free drinks. During eating periods or “eating periods”, you can eat regular meals interspersed with light meals.
The most common intermittent fasting regimen is the 8h:00/16:00 regimen, meaning fasting for 16 hours and eating during the remaining 8 hours of the day.
As it turns out, then, intermittent fasting is based on the time you eat and not the type or quantity of food that can be eaten.
But you are less likely to lose weight or become healthier if you eat unhealthy or high-calorie food, sugars and unhealthy fats, for example during periods of eating.
On the other hand, intermittent fasting does not necessarily mean fewer calories, so it is worth emphasizing the need to eat according to the daily needs of calories and nutrients.
As for the number of intermittent fasting meals that can be eaten during eating periods according to the 8:16 system, it can be 3 meals that are divided into two main meals and a snack during the period between them.
Another type of intermittent fasting is the 2:5 system characterized by a different division of meals, as it includes eating regularly five days a week, taking into account eating healthy and complete meals.
As for the remaining two days of the week, only one meal per day is specified that includes 500 calories for women and 600 calories for men.
To obtain the health benefits of this diet, it is preferable to follow a healthy and balanced diet that focuses on foods rich in nutrients.
It is also best to focus on foods that stimulate feelings of fullness for long periods of time in order to endure fasting hours and stay active during the day. Here are some types of food for intermittent fasting meals that are preferred during eating periods:
Since avocados are high in healthy unsaturated fats, this helps keep you feeling full for a long time.
Seafood is an excellent source of many nutrients, such as protein, healthy fats, fiber, vitamins and minerals, especially vitamin D.
Cruciferous vegetables, such as: broccoli, white and red cabbage, cauliflower, and kale, contain a high percentage of fiber that helps you feel full for a longer time in addition to preventing constipation.
Eating boiled or roasted potatoes as part of a healthy diet may help you feel full and lose weight, but fried potatoes are not calculated.
Here are some other food items that help you feel full for longer periods, in addition to providing the body with the required nutrients:
Here are some tips on intermittent fasting for better health:
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