Intermittent Fasting Meal Plan: What to Eat (& 3-Day Plan) (2024)

Intermittent fasting meals plans should prioritize healthy foods such as fresh fruits and vegetables, legumes and whole grains, likerice and whole grain pasta. These foodsare rich in fiber, vitamins and minerals that help to regulateblood sugar levels, which is important for managinghunger during fasting.

It's important that meal plans when maintainingintermittent fasting alsoincludelean proteins, such as white fish, tofu and chicken. Foods should, overall, beeasy to digest, asafter many hours without food, it is important to eat food that maintainsmuscle mass and manages hunger.

Processed foods, such as soft drinks, ready-made sauces,cookies, and high-fatfoods, such as fried foods and ice cream, are difficult to digest, and encourage weight gain, as well asthe onset of diseases such as diabetes, high blood pressure and obesity. These should be avoided as much as possible when fasting intermittently.

What to eat after fasting

After fasting, it is important to prioritize foods that rich in fiber, such as fresh fruit and vegetables, whole grains, and lean proteins, such as white fish and chicken. These help to manage hunger pangs andmaintain muscle mass. Some of the foods that should be prioritized when breaking a fast include:

• Fresh vegetables, such as cauliflower, zucchini, chayote, lettuce, arugula and tomatoes
• Whole, fresh fruit, such as oranges, bananas, grapes, watermelons and mangoes
• Wholegrains, such as brown rice, whole wheatpasta, oats and whole wheat bread
• Legumes, such as beans, lentils, chickpeas, peas and lupini beans
• Lean animal protein, such as beef muscle, chicken, white meat fish and eggs
• Plant-based protein, such as tofu and miso
• Plant-basedfats, such as nuts, coconut oil, extra virgin olive oil and Brazil nuts.

In addition to these foods, you can also consume spices such as cinnamon, turmeric and pepper. It's also recommended to drink at least 2.5 liters of fluids a day, including water and natural teas such as green tea and hibiscus tea, which help increase metabolism and promote weight loss.

Can I eat or drink when fasting?

During intermittent fasting you are only permitted to drink water, coffee and herbal tea without sugar or sweetener. Consuming other foods or drinks may lead toan increase in insulin levels in the blood, which hinders fasting.

What foods to avoid after fasting

After intermittent fasting, you should avoid processed foods such as refined sugar, ready-made sauces, soft drinks and fast food.

In addition, it is important to avoidhigh-fatfoods such as fried foods, fatty cheeses such as cheddar or gorgonzola, and ice cream. Thesefoodsare more difficult to digest and also promoteweight gain and the onset of diseases such as cancer, diabetes, high blood pressure and obesity. These foods should therefore be avoided after intermittent fasting.

18-hour fasting meal plan

This is a sample 3-day meal plan that outlines what to eat after an 18-hour fast:

This meal plan is just an example of how to carry out an18-hour intermittent fasting. For best results during fasting, in addition to regular physical activity, it is essential to consult a registered dietitianto devisea diet plan that suits your individual needs.