10 best foods to eat while fasting

10 best foods to eat while fasting

by Vanessa Ng 21 May 2018

Fasting, regardless if it’s day-long or intermittent, can exercise a great deal of influence over your body weight, cognition, and blood sugar levels. Done properly, the changes can be positive for your health and well-being. Here are 10 great examples of food that you’ll want to stock up on while fasting for optimal results:

 

1. Avocado

Avocados are filled with mono-unsaturated fat that promote heart health and are rich in dietary fibre which not only aids in digestion, but prolongs the feeling of satiety.

 

2. Beans and Legumes

An excellent source of low-calorie carbohydrates, these foods are also a good source of plant-based protein and can help with weight-loss or maintenance when eaten in moderation.

 

3. Berries

When you have a diet rich in flavonoids, such as those typically found in blueberries and strawberries, you are likely to experience smaller increases in BMI than someone who does not. Strawberries are also rich in immune-boosting vitamin C while blueberries contain the glucose disposal agent anthocyanin.

 

4. Cruciferous Veggies

Fibre-rich vegetables such as broccoli, brussels sprouts, and cauliflower help prevent constipation. They’re also incredibly nutrient-dense, and eating a wide variety of them ensures that you cover all your micronutrient bases.

 

5. Eggs

Probably the most convenient source of protein, a large egg contains six grams of protein and can be easily prepared in various forms. You can also batch-boil them in their shells and store them for future use!

 

6. Fish

Fish meat in general is rich in healthy fats, protein, and vitamin D. Wild-caught fish such as salmon possess a higher nutrition profile than their farm-raised counterparts. Whenever possible, go with those that have been caught under sustainable fishing practices.

 

7. Nuts

Wild nuts are chock full of phytonutrients and contain a healthy amount of dietary fat. For instance, the poly-unsaturated fat (alpha-linolenic acid/ALA) in walnuts can alter the physiological markers for hunger and satiety.

 

8. Potatoes

While many tend to restrict their starches during fasting, potatoes should be given due consideration when it comes to maintaining your daily carbohydrate intake. Keep to eating more wholesome versions of potatoes such as those that boiled, mashed or stewed instead of chips and fries. Sweet potatoes are also great!

 

9. Probiotic-rich foods

Probiotic-rich foods such as kefir, kombucha or sauerkraut is great for your diet. Not only are they beneficial for gastrointestinal health, they also possess a unique flavour profile that can’t be matched by other foods.

 

10. Water

It comes as no surprise that water is essential. If plain water turns you off, try adding a hint of flavour by adding a few drops of lemon juice or dunking in a couple of cucumber slices. Fruit-infused water is also another delicious (and pretty) consideration that many will love!

 

Regardless of your fasting approach, incorporating the above 10 foods can help to make the process more productive. Ensuring that your body is well supplied with an adequate amount of nutrients is important, especially when it has to undergo regular periods of food (and sometimes water) abstinence. Plan your meals well and your fast should turn out just fine!

 

References

https://greatist.com/eat/what-to-eat-on-an-intermittent-fasting-diet