If you’ve ever wondered what to eat during intermittent fasting, you’re not alone—navigating the do’s and don’ts can be confusing, especially with so much conflicting information online. This comprehensive guide breaks down everything you need to know, from fasting-friendly snacks to nutrient-rich meals that keep you satisfied and energized. Whether you’re new to fasting or looking to optimize your results, you’ll find simple, actionable strategies to make your intermittent fasting experience both effective and enjoyable.
Does Anything “Zero Calorie” Work, Or Are There Hidden Fasting Breakers?
While many people assume that anything labeled “zero calorie” is safe during intermittent fasting, the reality is more nuanced. Some zero-calorie products, such as black coffee, plain tea, and water, generally do not disrupt fasting and are widely accepted. However, certain artificial sweeteners, flavored waters, and “diet” drinks may trigger an insulin response or stimulate cravings, potentially undermining the benefits of your fast. It’s important to read ingredient labels carefully and prioritize truly clean, unsweetened options to ensure you’re not unknowingly breaking your fast or sabotaging your progress.
What To Eat During Intermittent Fasting?
1. Bone Broth
Bone broth is a powerhouse for intermittent fasting, providing protein, collagen, and essential minerals without breaking your fast. Dr. Kellyann’s Bone Broth Fast Track is an ideal choice—convenient, delicious, and specifically formulated to support satiety, gut health, and energy during your fasting routine.
2. Eggs
Eggs are a nutrient-dense, high-protein food that helps keep you full and supports muscle maintenance. They’re quick to prepare and versatile, making them perfect for busy mornings or as a base for salads and bowls.
3. Avocados
Avocados are rich in healthy fats and fiber, which help stabilize blood sugar and keep you satisfied for hours. Enjoy them sliced, mashed, or as a creamy addition to salads and smoothies.
4. Leafy Greens
Spinach, kale, arugula, and other leafy greens are loaded with vitamins, minerals, and antioxidants. They’re low in calories but high in nutrients, making them an excellent foundation for any meal during your eating window.
5. Wild-Caught Fish
Salmon, sardines, and mackerel are packed with omega-3 fatty acids and protein, supporting heart health and reducing inflammation. These fish are easy to prepare and pair well with a variety of vegetables.
6. Berries
Blueberries, raspberries, and strawberries are lower in sugar than most fruits and provide a powerful antioxidant boost. They’re perfect for adding natural sweetness to yogurt, smoothies, or as a snack on their own.
7. Nuts and Seeds
Almonds, walnuts, chia seeds, and flaxseeds offer healthy fats, protein, and fiber. A small handful can help curb hunger and provide lasting energy between meals.
8. Cruciferous Vegetables
Broccoli, cauliflower, and Brussels sprouts are rich in fiber and phytonutrients that support detoxification and digestive health. Roast or steam them for a satisfying, nutrient-packed side dish.
9. Greek Yogurt
Full-fat, unsweetened Greek yogurt is high in protein and probiotics, supporting gut health and keeping you full. Top with berries or nuts for a balanced, satisfying snack.
10. Olive Oil
Extra virgin olive oil is a staple for healthy eating, providing monounsaturated fats that support heart health and help you absorb fat-soluble vitamins. Drizzle it over salads, vegetables, or use it as a base for homemade dressings.
What Foods Help You Stay Fuller Longer During a Fast?
Foods that help you stay fuller longer during a fast are those rich in protein, healthy fats, and fiber, as these nutrients slow digestion and promote lasting satiety. Incorporating options like eggs, avocados, nuts, seeds, and Greek yogurt into your meals can help curb hunger and stabilize blood sugar levels. Bone broth, such as Dr. Kellyann’s Bone Broth Fast Track, is especially effective because it delivers protein and collagen to help you feel satisfied without breaking your fast. Pairing these foods with plenty of leafy greens and cruciferous vegetables further supports fullness, making it easier to stick to your fasting schedule and avoid cravings.
What’s the Best Macro Balance for Your First Meal?
The best macro balance for your first meal after fasting is a combination of high-quality protein, healthy fats, and fiber-rich carbohydrates. This trio helps stabilize blood sugar, supports muscle maintenance, and keeps you feeling full and energized for hours. Aim for a meal that includes lean protein sources like eggs, fish, or Greek yogurt, paired with healthy fats such as avocado or olive oil, and plenty of non-starchy vegetables or a small serving of berries for fiber. This balanced approach not only maximizes the benefits of intermittent fasting but also sets a positive tone for the rest of your eating window, helping you avoid energy crashes and cravings.
Is Bone Broth One of the Safest and Gentlest Ways to Break a Fast?
Yes, bone broth is widely regarded as one of the safest and gentlest ways to break a fast. Its rich blend of easily digestible protein, collagen, and essential minerals helps soothe the digestive system and provides vital nutrients without overwhelming your body after a period of fasting. Bone broth, such as Dr. Kellyann’s Bone Broth Fast Track, is especially beneficial because it supports gut health, replenishes electrolytes, and helps you transition smoothly back into eating solid foods. This makes it an ideal first choice for anyone looking to break a fast while minimizing digestive discomfort and maximizing nourishment.
What Should You Avoid Eating or Drinking While Fasting?
|
Food/Drink to Avoid |
Reason Why It Breaks a Fast or Causes Issues |
Better Alternative During Fasting |
|---|---|---|
|
Sugary Drinks (soda, juice) |
Spike blood sugar and insulin, break the fast |
Water, herbal tea, black coffee |
|
Artificial Sweeteners |
May trigger insulin response or cravings |
Plain water, unsweetened tea |
|
Creamer or Milk in Coffee/Tea |
Contains calories and carbs, breaks the fast |
Black coffee, plain tea |
|
Protein Shakes |
Provide calories and protein, end the fasting state |
Bone broth (minimal calories, gentle) |
|
Alcohol |
Disrupts metabolism, adds empty calories |
Sparkling water, herbal infusions |
|
Snack Foods (chips, crackers) |
High in carbs and processed ingredients, break the fast |
None during fasting window |
|
Flavored Waters with Additives |
Often contain hidden sugars or artificial ingredients |
Plain or naturally infused water |
|
Fruit Juices |
High in sugar, quickly break the fast |
Water with lemon slice (minimal impact) |
|
Energy Drinks |
Usually high in sugar or artificial sweeteners |
Black coffee, unsweetened herbal tea |
|
Chewing Gum (with sugar/sweetener) |
Can trigger insulin response and cravings |
Avoid gum, try sipping water instead |
How Do You Structure Your Fasting Window and Eating Window?
Structuring your fasting and eating windows is all about finding a routine that fits your lifestyle and supports your health goals. Most people start with a 16:8 schedule, fasting for 16 hours and eating during an 8-hour window, but you can adjust the timing to suit your needs—such as 14:10 or even 18:6. During your fasting window, stick to water, black coffee, plain tea, or bone broth like Dr. Kellyann’s Bone Broth Fast Track to stay hydrated and curb hunger without breaking your fast. When your eating window begins, focus on balanced, nutrient-dense meals that include lean proteins, healthy fats, and plenty of vegetables to maximize energy and satiety. Consistency is key, so choose a schedule you can maintain long-term for the best results.
What Common Mistakes Do People Make When Choosing Foods for Fasting?
- Choosing “zero calorie” drinks with artificial sweeteners, which can trigger cravings or an insulin response and undermine fasting benefits.
- Breaking a fast with processed or high-sugar foods, leading to blood sugar spikes and energy crashes.
- Not consuming enough protein or healthy fats during the eating window, resulting in increased hunger and difficulty sticking to the fasting plan.
- Overeating during the eating window, mistakenly thinking it will compensate for fasting hours and sabotaging weight loss or health goals.
- Neglecting hydration by forgetting to drink enough water, herbal tea, or bone broth, which can cause fatigue, headaches, and increased hunger.
Conclusion
Intermittent fasting can be a powerful, sustainable approach to better health, weight management, and increased energy—especially when you know exactly what to eat and what to avoid. By focusing on nutrient-dense, whole foods like lean proteins, healthy fats, and plenty of vegetables, and incorporating supportive options such as Dr. Kellyann’s Bone Broth Fast Track, you can maximize the benefits of your fasting routine while minimizing hunger and cravings. Avoiding common pitfalls and structuring your fasting and eating windows to fit your lifestyle will help you stay consistent and motivated, making intermittent fasting an enjoyable and effective part of your wellness journey.
Final Thoughts
Wondering how to make your meals more satisfying and nutritious during your intermittent fasting journey? Explore Dr. Kellyann’s best sellers, where you’ll find clean, flavorful chicken, beef, and french onion bone broths—each free from GMOs and added sugars. For a simple way to enhance your meals, try the Bone Broth Fast Track and experience a delicious, protein-rich boost. Visit Dr. Kellyann’s to discover more nourishing options that support your wellness goals.
Sources
- https://fastic.com/en/blog/zero-calorie-foods-for-intermittent-fasting
- https://zoe.com/learn/what-to-eat-or-drink-while-intermittent-fasting
- https://betterme.world/articles/intermittent-fasting-macros/
