Intermittent fasting: what to eat while on a diet to lose weight

Have your questions about intermittent fasting answered, such as benefits, cures and types of fasting, and check out a menu.

In recent years the intermittent fasting it has gained prominence as a popular strategy for weight loss and improved health. This is a food pattern that alternates periods of fasting with periods of eating.

During fasting, the body uses the energy stored in fat cells, which promotes fat burning and weight loss. However, figuring out what to eat during your eating periods is essential to maximizing the results of the intermittent fasting diet.

What is Intermittent Fasting?

Intermittent fasting is an eating method that involves restricting food for a set amount of time, followed by a period of eating normally. There are several ways to practice it, such as the 16/8 method, the 5:2 method, fasting every other day, among others. Everyone has their own approach to fasting and eating periods.

Importantly, intermittent fasting is not extreme calorie restriction, but rather a change in meal timing, which allows the body to enter a fasted state and enjoy the metabolic benefits.

Does intermittent fasting really help you lose weight?

The question of whether intermittent fasting really makes you lose weight is often debated in the scientific community. Several studies have investigated its effects on weight loss and overall health.

Intermittent fasting can lead to a reduction in total calorie intake, which is essential for weight loss. By limiting the time available to eat, people are more likely to consume fewer calories overall. However, it is important to emphasize that weight loss still depends on energy balance, i.e. consuming fewer calories than consumed.

A study published in New England Journal of Medicine in 2019 compared intermittent fasting to daily calorie restriction and concluded that both groups experienced similar weight loss over time.

Who can’t do intermittent fasting?

Intermittent fasting may not be right for everyone. Before starting, it is important to consider some medical conditions such as diabeteseating disorders, thyroid problems, and liver problems.

Pregnant and breastfeeding women should also avoid intermittent fasting due to increased nutritional needs during these times.

Additionally, those with high calorie needs, a history of eating disorders, or taking medications that require adequate nutrition should see a doctor.

What are the benefits?

Intermittent fasting has been the subject of scientific studies that have investigated its potential health benefits. While research is still ongoing and more studies are needed, some of the benefits reported to date include:

• Weight loss due to calorie restriction;
• Improved insulin sensitivity, helpful for blood sugar control and type 2 diabetes prevention;
• Reduction of chronic inflammation associated with various health conditions, including heart disease, diabetes and some cancers.
• Improved cardiovascular health, such as lowering levels of LDL (bad) cholesterol, blood pressure, and inflammatory markers.

And what are the risks and precautions?

While intermittent fasting may have potential benefits, there are also risks and precautions to consider.

Some people may experience side effects from intermittent fasting, such as fatigue, irritability, dizziness, difficulty concentrating, mood swings, and gastrointestinal distress.

Depending on your food choices during your feeding window, your intake of essential nutrients such as vitamins, minerals and fiber may be reduced.

For some people, intermittent fasting can trigger or exacerbate disordered eating behaviors.

Excessive calorie restrictions can lead to muscle wasting, decreased metabolism and nutrient deficiencies.

Types of intermittent fasting and how to do it

16/8 method

In this method, people fast for 16 hours and have an 8-hour eating window. During the fasting period, a night’s sleep is usually included. For example, someone might choose to fast from 8pm to 12am the next day, having their first meal at noon.

I fast every other day

In this format, people alternate days of complete fasting and days of normal eating. On fasting days, calorie intake is drastically reduced or limited to approximately 25% of the daily calorie requirement.

Method 5:2

Here people consume a limited amount of calories (typically around 500-600 calories) on two non-consecutive days of the week and eat a normal diet on the other five days.

The important thing is to choose a method that suits your lifestyle and consult a nutritionist before starting any restrictive diet.

What to eat during intermittent fasting?

For those who opt for the 16/8 method, here is a menu proposal:

Monday to Friday

Meal 1 (12 hours): The feeding window begins

• Green leaf salad with fresh vegetables (tomatoes, cucumbers, carrots) and olive oil as a dressing.
• Grilled chicken breast seasoned with herbs and lemon.
• 1/2 cup cooked quinoa

Meal 2 (3.00pm):

• 1 handful of almonds or chestnuts.
• 1 apple.

Meal 3 (6.00pm):

• Roasted salmon with herb dressing.
• Steamed broccoli.
• 1/2 cup brown rice.

Meal 4 (8pm): The food window closes

• Egg white omelette with vegetables (spinach, tomato, onion).
• Cucumber and Tomato Salad with Apple Cider Vinegar Dressing.

Saturday and Sunday

Meal 1 (12 hours): The feeding window begins

• Protein smoothie with almond milk, banana and peanut butter.
• Whole egg omelet with feta cheese and spinach.

Meal 2 (3.00pm):

• 1 Greek yogurt with berries and chia seeds.

Meal 3 (6.00pm):

• Chicken curry with coconut milk and assorted vegetables (broccoli, peppers, onions).
• 1/2 cup quinoa or brown rice

Meal 4 (8pm): The food window closes

• Chickpea salad with cucumber, tomato, pepper and yogurt sauce.

To the tasting you can find recipes for many of these dishes.

Remember to stay hydrated throughout the day by drinking water regularly. Also, it is important to respect the 16-hour fasting period and avoid high-calorie foods and drinks during this period.

The intermittent fasting diet menu should be assembled by a nutritionist, based on individual needs, preferences and dietary restrictions.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.