10 Best Foods To Eat With Intermittent Fasting For Weight Loss

These are the best foods to eat when you break your fast to maximize fat loss results with Intermittent Fasting.

The food you eat when you go to break your fast can greatly impact your weight loss results. In fact, this is the most common mistake I see with Intermittent Fasting – people focus entirely on how long they’re fasting and forget to also address their meals.

So today, I’m sharing the 10 best foods to eat with Intermittent Fasting if your goal is weight loss.

Eggs

Studies comparing eggs to other break-fast food items like cereal or oatmeal found that eggs are much better at reducing hunger and energy intake later in the day.(1) This is likely due to eggs naturally high protein and fat level that turns on satiety hormones (like peptide YY and CCK) in the body. This boosted satiety helps to prevent hunger and snacking, ultimately making it easier to shift back and forth between burning fat as fuel.

Cooked Non-Starchy Veggies

Non-starchy veggies are pretty much any veggie that isn’t a potato, sweet potato or squash. Non-starchy veggies are great options to include during the eating window because they are significantly less insulin spiking than starchy veggies. When insulin is high, fat burning (the process called lipolysis) is turned off. So by sticking to primarily non-starchy veggies, it can make achieving a weight loss goal a lot easier. Bonus ~ if you opt for mostly cooked veggies, this can help to double down on the gut health perks of Intermittent Fasting.

Related: The BEST Low Carb Zucchini Lasagna Recipe

Electrolytes

It’s fairly common to lose significant amounts of water and electrolytes while fasting. This is why replacing lost electrolytes (and water) is crucial in order to prevent issues of electrolyte imbalance such as headaches, low energy, muscle cramps and constipation. Not sure how much you should be using? Check out my blog post HERE for the deets.

I personally love using LMNT, which is a zero sugar electrolyte that was developed for Intermittent Fasting. However, I’ll also use Redmonds Real Salt in a pinch. You can find LMNT electrolytes HERE.

Chia Seeds or Basil Seeds

In my Complete Intermittent Fasting Bundle, we focus meals around protein, fat and fiber to help stabilize blood sugar levels, boost satiety and prevent snacking. Chia seeds and basil seeds are both incredibly high in fiber and very easy to add into many meals. In the Complete Intermittent Fasting Bundle, we often use it in smoothies or chia pudding to sneak in an extra 7-14 grams of fiber!

Check out the Complete Intermittent Fasting Bundle with over 100 recipes designed for Intermittent Fasting HERE.

Greek Yogurt or Skyr

Both Greek yogurt and skyr are naturally very high in protein that’s needed during the Intermittent Fasting eating window to support a body recomposition and weight loss goal. I love using Greek yogurt and skyr because they make break-fast incredibly fast and easy ~ no cooking required! I’ll often add a cup of Greek yogurt to my break-fast smoothies, chia pudding or brekky bowl to boost the protein content of my meal.

Sparkling Water

I’ve found that many people aren’t truly hungry after dinner when they reach for an after dinner snack. Rather, snacking after dinner has become a habit. Replacing the snack habit with a fresh glass of sparkling water (or sparkling lemon water, if you want to get fancy!) can be a useful tool in the early stages of Intermittent Fasting.

Ground Beef

Ground beef is very high in protein, naturally high in selenium, which is used for liver detoxification, as well as b vitamins needed for energy creation. I prefer using ground beef over chicken because it’s more nutrient dense and is much easier to cook. Plus, you can get so creative with ground beef! Meatballs, lettuce wraps, tacos, zucchini lasagna, cauliflower rice burrito bowls… there are so many ways to whip up ground beef in a pinch when you’re trying to fit your meals into your Intermittent Fasting eating window.

Related: My Spicy Bone Broth Chili Recipe

Low Sugar Fruits

Low sugar fruits, like raspberries, blackberries, strawberries and apricots, contain significantly less sugar (and usually more fiber) than other higher sugar fruits like mango and grapes. Because these fruits contain less sugar, they also have a much lower glycemic load and therefore won’t spike the storing hormone insulin as much as high sugar fruits. Depending on your carb sensitivity, you might be able to include small amounts of higher sugar fruits, like 1/2 banana and 1/2 cup pineapple. You can checkout my free Carb Sensitivity Quiz HERE.

Studies

Eggs For Breakfast