Can You Eat Whatever You Want When Intermittent Fasting?
September 16, 2023
Intermittent fasting has become a popular trend in the health and fitness world, especially when it comes to shedding body fat.
Many people wonder if they can eat whatever they want during the eating periods of intermittent fasting.
The answer to this question is yes, you can eat whatever types of foods you want to when intermittent fasting.
But, while intermittent fasting does not restrict what you can eat during eating periods, it is important to make healthy food choices to maximize the benefits of the fasting periods.
Eating junk food, sugary drinks, and processed foods during eating periods can contradict the positive effects of intermittent fasting and even lead to weight gain.
Read on to learn more about intermittent fasting and food selection.
Yes, you can technically eat whatever foods you want when intermittent fasting, as long as you are adhering to a calorie deficit.
However, it’s important to note that some foods may be more beneficial for weight loss and overall health than others.
When following an intermittent fasting plan, it’s recommended to focus on whole, nutrient-dense foods such as fruits, vegetables, lean proteins, and healthy fats.
These foods can help keep you feeling full and satisfied during your eating periods while providing your body with the nutrients it needs to function properly at all hours of the day.
On the other hand, highly processed and calorie-dense foods such as sugary snacks, fried foods, and fast food should be consumed in moderation.
This does not mean that you cannot under any circumstances enjoy them, but you should be mindful of the calories they contain and also the nutrients they have or do not have.
Let’s continue on and talk about the different methods of intermittent fasting and how you can choose which method will work best for you.
Understanding Intermittent Fasting
Intermittent fasting is a popular topic when it comes to weight loss and improving overall health.
An intermittent fasting diet is actually not a diet at all, but rather an eating pattern that involves alternating periods of fasting and eating.
During the fasting window, you consume little or no calories. You can however consume black coffee or green tea.
During the periods of eating or “eating window,” you eat normally, while maintaining a caloric deficit of course.
Intermittent fasting can be done in different ways, and each method has its unique benefits and risks.
Common Intermittent Fasting Methods
Here are some of the most common types of intermittent fasting:
16/8 Method: This method involves fasting for 16 hours and eating during an 8-hour window. For example, you can skip breakfast and eat your first meal at noon and your last meal at 8 pm. This method is also known as the Leangains method.
19/5 Method: This method is similar to the 16/8 method, but instead of fasting for 16 hours, you fast for 19 hours. The eating window is decreased to 5 hours. Keep in mind, this method is more difficult and not for everyone.
5:2 Diet: This method involves eating normally for five days and restricting calorie intake to 500-600 calories for two non-consecutive days.
Alternate Day Fasting: This method involves fasting every other day and eating normally on non-fasting days.
Eat-Stop-Eat: This method involves fasting for 24 hours once or twice a week. For example, you can fast from dinner to dinner the next day.
Warrior Diet: This method involves eating one large meal at night and fasting during the day.
Intermittent fasting has several potential health benefits, including weight loss, improved insulin sensitivity, reduced inflammation, and improved brain function.
It can also help lower the risk of chronic diseases such as type 2 diabetes, heart disease, and cancer.
However, intermittent fasting may not be suitable for everyone. It can cause side effects such as hunger, fatigue, irritability, and headaches.
It can also lead to overeating during the eating period, which can offset the benefits of fasting.
It is important to consult a healthcare professional before starting intermittent fasting, especially if you have a medical condition or are taking medication.
Pregnant and breastfeeding women should also avoid intermittent fasting.
The Impact of A Healthy Diet on Intermittent Fasting
Keep in mind, while it is possible to eat whatever you want during the eating periods, the quality of food you consume can have a significant impact on the effectiveness of intermittent fasting.
Effect of Healthy Foods
Eating healthy foods during the eating periods of intermittent fasting can help you better achieve your weight loss and health goals.
Healthy foods are those that are nutrient-dense and provide your body with the necessary vitamins and minerals it needs to function optimally.
Some examples of healthy foods that you can consider consuming during the eating periods of intermittent fasting include:
Fruits and vegetables: These are rich in fiber, vitamins, and minerals that are essential for good health.
Lean proteins: These include chicken, fish, and tofu, which are low in calories and high in protein. Protein is so important!
Whole grains: These are rich in fiber and can help keep you feeling full for longer periods.
Healthy fats: These include nuts, seeds, and avocados, which are rich in monounsaturated and polyunsaturated fats that are good for your heart.
Effect of Junk Foods
Consuming junk foods during the eating periods of intermittent fasting can sabotage your weight loss and health goals.
Junk foods are those that are high in calories, unhealthy fats, and added sugars, and provide little to no nutritional value to you whatsoever.
Some examples of junk foods that you should limit or at least be mindful of eating in excess during the eating periods of intermittent fasting include:
Processed foods: These include packaged snacks, fast food, and frozen meals that are high in calories and unhealthy fats.
Sugary drinks: These include soda, energy drinks, and sports drinks that are high in added sugars and can cause blood sugar spikes.
Fried foods: These include fried chicken, French fries, and onion rings, which are high in calories and unhealthy fats.
The quality of food you consume during the eating periods of intermittent fasting can have a significant impact on the effectiveness of this dietary approach.
By eating healthy foods and avoiding high calorie junk foods, you can achieve your weight loss and health goals and improve your overall well-being in a much easier way.
Now, does this mean you can’t enjoy a piece of cake or a muffin? Of course not!
You can still enjoy the foods you love as long as they fit into your calorie budget, but it is a great idea to consume nutrient dense foods very frequently.
Intermittent fasting is a flexible eating pattern that can be adjusted to suit your own individual lifestyle and dietary preferences.
There are several popular intermittent fasting plans, each with its own unique approach.
Here are some key factors to consider when choosing the best intermittent fasting plan for you:
Your Goals
The first step in choosing the best intermittent fasting plan is to define your goals.
Are you looking to lose weight, improve your health, or both?
If weight loss and decreasing your body weight is your primary goal, you may want to choose a more restrictive plan, such as the 5:2 or alternate-day fasting.
If you’re looking to improve your overall health, a less restrictive plan, such as the 16/8 or time-restricted eating, may be a better fit.
Your schedule is another important factor to consider when choosing an intermittent fasting plan.
If you have a busy schedule and prefer to eat larger meals, a plan that allows for longer eating windows, such as the 16/8 or time-restricted feeding, may be a better fit.
If you have more flexibility in your schedule and prefer to eat smaller meals, a plan that includes longer fasting periods, such as the 5:2 or alternate-day fasting, may work better for you.
Your dietary preferences are also an important consideration when choosing an intermittent fasting plan.
If you prefer to eat a low-carb or ketogenic diet, a plan that includes longer fasting periods may be a better fit.
Keep in mind, keto on its own will not help you lose weight if you are not in a calorie deficit.
If you prefer a more balanced diet, a plan that allows for longer eating windows may be a better choice.
Your Lifestyle
Your lifestyle is also an important factor to consider when choosing an intermittent fasting plan.
If you have a high-stress job or a busy family life, a less restrictive plan may be a better fit.
If you have more flexibility in your schedule and prefer to be more active, a more restrictive plan may work better for you.
Choosing the right intermittent fasting plan is a personal decision that depends on your goals, schedule, dietary preferences, and lifestyle.
By considering these factors, you can choose a plan that works best for you and helps you achieve your health and wellness goals over time.
Calorie Deficit And Intermittent Fasting
When it comes to weight loss, the most important factor is creating a calorie deficit.
This means that you need to burn more calories than you consume. Intermittent fasting can be an effective way to achieve a calorie deficit, as it limits the amount of time you have to eat during the day.
By limiting the amount of time you have to eat, intermittent fasting can help you naturally reduce your calorie intake.
This is because you have less time to consume food, and therefore, you are likely to eat less overall.
Also important to consider, intermittent fasting has been shown to help reduce cravings and improve feelings of fullness, which can also help you eat fewer calories.
It is important to note that while intermittent fasting can be an effective way to achieve a calorie deficit, it is still important to eat a balanced diet.
This means consuming a variety of foods from all food groups, including fruits, vegetables, whole grains, lean protein, and healthy fats.
Additionally, it is important to stay hydrated and to avoid consuming too many sugary or processed foods, even during your eating window.
Creating a calorie deficit is essential to weight loss, and intermittent fasting can be an effective way to achieve this.
What you must not forget is that intermittent fasting WILL NOT work if you are not in a calorie deficit.
They must work together. Intermittent fasting will not help you lose weight if you are not being conscious of your calorie intake.
How Much Should I Eat When Intermittent Fasting?
How much you should eat when intermittent fasting depends solely on how many calories you need to consume to lose weight.
For example, if you require 2,500 calories per day to maintain your weight, you would need to consume an amount of calories that is below this for intermittent fasting to work for you.
This is where a calorie deficit comes into play.
You can first figure out your maintenance calorie amount by using a calculator such as this TDEE calculator. Or you can use a simple hack. I will post the article for the easy hack below for you.
It is important to plan your meals carefully when you are intermittent fasting. You want to make sure that you are getting all of the nutrients that your body needs, while also keeping your calorie intake in check.
One way to do this is to focus on eating whole, nutrient-dense whole foods that are also low in calories.
Mindful Eating
Another important aspect of how much to eat when intermittent fasting is mindful eating.
This means being present and aware while you eat, and paying attention to your body’s hunger and fullness signals.
When you are eating, try to focus on your food and avoid distractions like your phone or TV.
This can help you eat more slowly, which can help you feel fuller on fewer calories.
Can I Eat Junk Food When Intermittent Fasting?
While it is technically possible to eat junk food while intermittent fasting, it is generally not recommended to consume a diet that is made up entirely of junk food.
Junk food is typically high in calories and low in nutrients, which can make it difficult to stick to your calorie goals.
Also important to mention, eating junk food can lead to blood sugar spikes and crashes, which can make it harder to stick to your fasting schedule.
Like I mentioned previously, if something you enjoy is considered junk food, just eat it if you want to, but don’t allow your diet to be completely made up of junk food.
It is important to also consume healthy foods too!
Is It Okay To Eat Carbs On Intermittent Fasting?
Yes, you can eat carbs while intermittent fasting. However, you must remember that you must still maintain a calorie deficit for weight loss to occur.
Carbohydrates are an essential macronutrient that provides energy to the body. When you eat carbs, your body breaks them down into glucose, which is used as energy.
If you are trying to lose weight, it’s important to be mindful of your carb intake to maintain a calorie deficit.
During intermittent fasting, you restrict your eating window to a certain number of hours per day. This means you have a limited amount of time to consume all of your daily calories.
Remember, calories from carbohydrates can add up fast. You should always be mindful of the amount you consume.
If you eat too many carbs during your eating window, you may exceed your daily calorie limit and hinder your weight loss progress.
To avoid this, it’s important to choose healthy, complex carbs that are high in fiber and low in sugar.
Examples include whole grains, fruits, and vegetables. These types of carbs are more filling and can help you feel full for longer, reducing the likelihood of overeating.
It’s also important to pay attention to portion sizes. Eating too many carbs, even if they are healthy, can still lead to weight gain if you consume more calories than you burn.
Use measuring cups or a food scale to accurately measure your portions and stay within your daily calorie limit.
Yes, you can snack during your eating window when intermittent fasting.
However, it is important to keep in mind that mindless snacking can easily lead to overeating, which can hinder your weight loss goals.
When snacking during intermittent fasting, it is best to choose healthy, moderate to low calorie, and nutrient-dense foods that will keep you feeling full and satisfied. Some good options include:
Nuts and seeds: These are high in healthy fats and protein, which can help keep you feeling full for longer.
Fruits and vegetables: These are low in calories and high in fiber, which can also help keep you feeling full and satisfied.
Greek yogurt: This is high in protein and can help keep you feeling full and satisfied.
Hard-boiled eggs: These are high in protein and can help keep you feeling full and satisfied.
It is also important to keep track of the number of calories you are consuming during your eating window that are coming from snacks.
While intermittent fasting can help you lose weight by reducing the number of calories you consume overall, snacking on high-calorie foods can quickly add up and put you into a calorie surplus.
If you want to have a snack, feel free. Just allocate for the calories that are in the snack.
There you have it, you can eat whatever foods you want during the eating window of an intermittent fasting plan.
While intermittent fasting does not restrict what you eat, it does restrict when you eat.
During the fasting period, you are not allowed to consume any calories, which means you cannot eat anything. However, during the feeding period, you can eat whatever you want.
It is important to note that just because you can eat whatever you want during the feeding period does not mean you should.
Intermittent fasting works best when combined with a healthy, balanced diet. Eating a diet high in processed foods, sugar, and unhealthy fats can negate the benefits of intermittent fasting.
If you decide to try intermittent fasting, it is important to consult with your doctor first, especially if you have any underlying health conditions.
You should also start slowly and gradually increase the length of your fasting periods over time.
It is also important to listen to your body and stop fasting if you experience any negative side effects.
