10 Best Foods For Intermittent Fasting Success!
Intermittent fasting (IF) has become one of the most popular health trends in recent years, offering benefits such as weight loss, improved metabolism, and better overall health. However, while many focus on the fasting window, what you eat during your eating window is just as crucial.
This article and video breaks down 10 essential food and drink groups that you should incorporate into your diet to maximize the benefits of intermittent fasting.
What Is Intermittent Fasting?
Intermittent fasting is an eating pattern that cycles between periods of eating and fasting. One of the most popular methods is the 16:8 approach, where you fast for 16 hours and eat within an 8-hour window. However, fasting alone isn’t enough—choosing the right foods during your eating window plays a key role in your success.
If you break your fast with ultra-processed foods, soda, or excessive sugar, you may struggle to see real health benefits. Instead, focus on nutrient-dense, whole foods that support digestion, muscle maintenance, and energy levels.
10 Best Food and Drink Groups for Intermittent Fasting
1. Lean Protein
Protein is essential for muscle maintenance, immune function, and metabolism. High-protein foods help keep you full and support healthy blood sugar levels.
✅ Best sources:
- Salmon
- Eggs
- Chicken breast
- Greek yogurt
- Cottage cheese
- Almonds and cashews
- Pumpkin seeds
Pro Tip: Avoid protein powders with added sugar or artificial ingredients. Whole-food protein sources are best!
2. Healthy Fats
Many people fear fat, but healthy fats are necessary for hormone production, brain function, and vitamin absorption. They also help you feel full longer, reducing hunger cravings.
✅ Best sources:
- Olive oil
- Avocado & avocado oil
- Coconut oil
- Chia seeds & flaxseeds
- Olives
3. Fish & Seafood
Seafood is packed with protein, omega-3 fatty acids, and essential minerals. Omega-3s reduce inflammation, improve brain function, and support heart health.
✅ Best sources:
- Wild-caught salmon
- Mackerel
- Sardines
- Anchovies
- Mussels
- Shrimp
4. Vegetables
Vegetables provide fiber, vitamins, and antioxidants that help optimize digestion and overall health.
✅ Best sources:
- Spinach & kale
- Broccoli
- Cauliflower
- Brussels sprouts
- Celery & cabbage
- Asparagus
Pro Tip: Leafy greens are especially great for reducing inflammation and supporting gut health.
5. Low-Sugar Fruits
Fruit is a great source of vitamins and fiber, but too much fruit sugar (fructose) can impact your metabolism. Choose low or medium-sugar fruits to get the benefits without the drawbacks.
✅ Best sources:
- Raspberries & blackberries
- Kiwi
- Grapefruit
- Apples
- Lemons & limes
- Avocado & tomatoes
6. Whole Grains (For Those Who Tolerate Them)
Whole grains can provide fiber, B vitamins, and energy. However, some people may have digestive issues or blood sugar spikes from grains. If you tolerate them, go for unprocessed, whole-grain options.
✅ Best sources:
- Oatmeal
- Millet
- Quinoa
- Brown rice
7. Legumes & Beans
Beans are an excellent source of fiber and plant-based protein. They also help regulate blood sugar and support gut health.
✅ Best sources:
- Black beans
- Chickpeas
- Green beans
- Lentils
- Kidney beans
8. Herbs & Spices
Herbs and spices offer powerful anti-inflammatory benefits and can enhance the flavor of healthy meals.
✅ Best sources:
- Turmeric
- Ginger
- Rosemary
- Cinnamon
- Sage
Pro Tip: Turmeric + black pepper = Maximum anti-inflammatory benefits!
9. Probiotics for Gut Health
A healthy gut is key for digestion, metabolism, and immunity. Probiotic-rich foods help maintain a balanced gut microbiome.
✅ Best sources:
- Kefir
- Sauerkraut
- Kimchi
10. The Best Drinks for Fasting
One of the biggest mistakes people make is drinking caloric beverages that accidentally break their fast. Stick to these zero-calorie drinks to stay in a fasted state.
✅ Best drinks:
- Water (plain or with lemon)
- Black coffee (without sugar, milk, or creamer)
- Herbal teas (peppermint, chamomile, ginger)
- Green tea (boosts metabolism and reduces hunger)
Final Thoughts
Intermittent fasting isn’t just about when you eat—it’s also about what you eat. By focusing on nutrient-dense, whole foods, you can enhance the benefits of fasting and support long-term health.
What are your favorite fasting-friendly foods? Let us know in the comments! And if you want to learn more, be sure to check out other intermittent fasting guides on this channel.
