What Can Be Eaten During Intermittent Fasting?
What Can Be Eaten During Intermittent Fasting?

Not eating or restricting food intake for a specific period during intermittent fasting emphasizes the importance of consuming healthy and nutritious foods when eating is allowed. Below are foods that can be consumed during intermittent fasting. Following these guidelines can be beneficial.

The body may experience fluid loss during intermittent fasting, so water consumption is crucial. Water helps maintain the body's balance and reduces the feeling of hunger.

Vegetables rich in fiber, vitamins, and minerals are satisfying and nutritious. Salads, grilled vegetables, or steamed vegetables can be a good choice.

Protein can increase the feeling of fullness and aid in muscle preservation. Protein sources such as chicken, fish, eggs, and legumes can be preferred.

Healthy fats like avocado, olive oil, and coconut oil can enhance nutrient absorption and provide a sense of fullness.

Whole grains such as whole wheat bread, brown rice, and oats are rich in fiber and nutritional value, promoting a feeling of fullness.

Fresh or frozen fruits can serve as a sweet alternative. However, it's important to be cautious when consuming fruits and avoid excessive fruit juice intake.

Fermented foods like yogurt or kefir can support digestive health.

Maintaining a healthy, balanced, and nutritious diet during intermittent fasting is essential. Nutrition experts can assist in creating a personalized nutrition plan based on individual needs.

What Not to Eat During Intermittent Fasting?

During intermittent fasting, when eating is restricted, certain foods and beverages are not recommended or should be limited. These can be outlined as follows:

·      Sugary beverages, sugar-coated snacks, or high-sugar foods can lead to sudden spikes in blood sugar levels and increase the feeling of hunger.

·      Processed foods such as fast food, chips, and ready-made snacks are often high in calories and low in nutritional value and therefore should be avoided.

·      Excessively fatty or fried foods can hinder digestion and create a sense of heaviness.

·      Caffeinated beverages can increase the feeling of hunger and lead to dehydration. Excessive caffeine consumption can also disrupt sleep patterns.

·      Foods with high levels of salt can induce thirst and affect fluid balance.

It is important to pay attention to nutrition after intermittent fasting. Choosing balanced, nutritious, and healthy foods can help the body receive the necessary nutrients. Consuming healthy and satisfying foods when breaking the fast can maximize the benefits of intermittent fasting.

Since everyone's body composition and health status are different, it is advisable to consult with a nutrition specialist to determine the most suitable approach before starting a dietary regimen.

Especially for individuals experiencing pregnancy, breastfeeding, chronic illnesses, eating disorders, or those regularly using specific medications, consulting a professional before transitioning to such a dietary pattern is crucial. While intermittent fasting may have health benefits, it can also pose potential challenges.

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