Your favorite addition to chili may be your best friend on the IF lifestyle.įood - specifically carbs - supplies energy for activity. We took a closer look at the link between potatoes and blood sugar. (Sorry, but french fries and potato chips don’t count.) And a 2012 study found that eating potatoes as part of a healthy diet could help with weight loss. Repeat after us: Not all white foods are bad.Ĭase in point: Research in the ’90s found that potatoes were one of the most filling foods. Oof.Ĭruciferous veggies can also help reduce your cancer risk. Research indicates that fiber can also make you feel full, which may be a good thing if you can’t eat again for 16 hours. When you’re eating during certain intervals, it’s crucial to eat fiber-rich foods that will keep you regular and help your poop factory run smoothly. Cruciferous veggiesįoods like broccoli, brussels sprouts, and cauliflower are all full of the f-word - fiber! (We know what you were thinking, and no, the f-word is not “farts.”) There are so many ways to cook fish that you’ll never run out of ideas. In addition to being rich in healthy fats and protein, it contains ample amounts of vitamin D.Īnd if eating during limited windows is your bag, don’t you want more nutritional bang for your buck when you do chow down? There’s a reason the Dietary Guidelines for Americans suggest most adults eat 8 to 10 ounces of fish per week. Out of inspiration? We’ve got 36 avocado recipes to blow your mind. Unsaturated fats keep these signals going for longer, even if you feel a bit hungry in the middle of a fasting period.Ī 2013 study even found that adding half an avocado to your lunch may keep you full for hours longer than if you hadn’t eaten that green, mushy gem. Your body gives off signals that it has enough food and isn’t about to go into emergency starvation mode. Research from 2017 suggests unsaturated fats help keep your body full even when you don’t feel full. But, because of their high unsaturated fat content, avocados will keep you full during even the fastiest of fasting periods. It may seem counterintuitive to eat the highest-calorie fruit while trying to lose weight. If the thought of plain water doesn’t excite you, add a squeeze of lemon juice, a few mint leaves, or some cucumber slices to your water. Couple that with limited food and you’ve got a recipe for disaster - or, at the very least, really dark pee. You want it to be pale yellow at all times.ĭark yellow urine suggests dehydration, which can cause headaches, fatigue, and lightheadedness. But a good measure is the color of your urine. The amount of water each person should drink varies based on sex, height, weight, activity level, and climate. Your organs are pretty important for, ya know, being alive. You’d be foolish to avoid this as part of your fast. Water is central to the health of basically every major organ in your body. OK, OK - this isn’t technically a food, but it’s gosh-danged important for getting through IF. In other words, eat plenty of the below foods and you won’t end up in a hangry rage while fasting. Purdy adds, “My recommendations wouldn’t be very different from the foods I might normally suggest for improved health - high fiber, unprocessed, whole foods that offer variety and flavor.” “Anyone attempting to lose weight should focus on nutrient-dense foods like fruits, veggies, whole grains, nuts, beans, seeds, as well as dairy and lean proteins,” suggests Pincus. Pincus and Purdy agree that a well-balanced diet is the key to losing weight, maintaining energy levels, and sticking with the diet. “There are no specifications or restrictions about what type or how much food to eat while following intermittent fasting,” says Lauren Harris-Pincus, RDN, author of The Protein-Packed Breakfast Club.īut Mary Purdy, RDN, chair of Dietitians in Integrative and Functional Medicine, counters by advising that “the benefits are not likely to accompany consistent meals of Big Macs.”
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