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Top 9 Foods to Eat While Intermittent Fasting — According to Nutrition Experts

Intermittent fasting has become one of the most popular approaches to weight management, improved metabolism, and overall wellness. While the eating schedule matters, what you eat during your eating window is just as important as when you eat. Choosing nutrient-dense foods helps maintain steady energy, support digestion, and keep hunger under control.

Here are the top 9 nutritionist-recommended foods to include in your intermittent fasting diet:

1] Eggs

Eggs are a great source of high-quality protein and healthy fats. They help replace nutrients after a fasting period and keep you full for hours.

Benefits:

• Supports muscle maintenance
• Keeps hunger in check
• Rich in vitamin B12 and choline

2] Greek Yogurt

Greek yogurt is rich in probiotics and protein, which help support gut health and manage appetite.

Tip: Choose plain, unsweetened Greek yogurt and add fruit or nuts for natural flavor.

3] Leafy Green Vegetables

Spinach, kale, Swiss chard, and other greens are high in vitamins, minerals, and antioxidants without adding many calories.

Why They Work:

• Support digestion
• Help stabilize blood sugar
• Provide nutrient density without overeating

4] Lean Proteins

Lean meats like chicken, turkey, tofu, fish, and beans provide long-lasting energy and help your body recover.

Benefits:

• Supports metabolism
• Helps with muscle building
• Aids cellular repair

5] Avocados

Avocados contain healthy monounsaturated fats and fiber, helping you stay full and satisfied for longer.

Perfect For: Adding to salads, sandwiches, or eating sliced with seasoning.

6] Whole Grains

Unlike refined carbs, whole grains release energy slowly, helping you avoid post-meal crashes.

Examples:

• Brown rice
• Oats
• Quinoa
• Whole wheat bread

These foods stabilize blood sugar and maintain energy throughout the day.

7] Berries

Blueberries, strawberries, raspberries, and blackberries are packed with antioxidants and fiber.

Why They’re Great:

• Low in sugar
• Support brain health
• Excellent for digestion

Add them to Greek yogurt or oatmeal for a nutrient-rich meal.

8] Nuts and Seeds

Almonds, walnuts, chia seeds, and flaxseeds provide healthy fats and protein, making them a perfect snack during your eating window.

Tip: Keep portions controlled—nuts are healthy but calorie-dense.

9] Bone Broth

Bone broth is hydrating, mineral-rich, and soothing for the digestive system. It can even be consumed during some fasting methods.

Benefits:

• Supports gut health
• Contains collagen for skin and joint health
• Helps replenish electrolytes

Additional Tips for Intermittent Fasting Success

• Stay hydrated: Drink plenty of water throughout the day.
• Avoid processed foods: They spike blood sugar and increase hunger.
• Eat slowly: Helps prevent overeating when the fasting window ends.
• Balance your plate: Include protein, healthy fats, and fiber in every meal.

Final Thoughts

Intermittent fasting works best when combined with smart nutrition choices. These nine foods help maintain energy, support metabolism, and keep you feeling full and nourished.

Remember, fasting is not about restriction—it’s about timing and mindful eating.