Fasting is an old practice that has existed for many centuries. Many people fast for health or spiritual reasons. Intermittent fasts, open-ended fasts, extended fasts, longer fasts, and occasional short fasts are the most popular types of fast. Intermittent fasting is a pattern that entails eating and fasting cycles. Most intermittent fasts involve fasting for 16 hours a day, 24 hours, or two days a week. But many beginners aren’t aware of what one should eat during an intermittent fast. In this article, we discuss what an intermittent fasting diet for beginners should entail.
1. Cruciferous Veggies
Brussels sprouts, cauliflower, and broccoli are rich in fiber. Nutritionists recommend increasing your daily calorie intake when you fast to prevent constipation. Besides, fiber reduces your appetite hence helping you go without food for over 15 hours.
2. Potatoes
Some people believe that all white foods have high cholesterol. Research shows that potatoes are among the top satiating foods. You can take potatoes once per day when you start intermittent fasting. But, don’t eat potato chips and French fries.
3. Legumes
Eating legumes is part of the fasting tips and guidance that dieticians provide to obese people. You can add chili to beans. Legumes have low-calorie carbohydrates. Previous studies revealed that black beans, lentils, chickpeas, and peas aid in cutting weight without calorie restriction.
4. Nuts
Nuts have a high-calorie content that many snacks. But, they have healthy fat. For example, walnuts have a high polyunsaturated fat content that reduces bad cholesterol. A 28-grams serving of almonds contains 20 percent less calories than those listed in food packaging. When you chew nuts, teeth don’t break certain parts of almond cell walls. The body absorbs part of the nut during digestion.
5. Whole Grains
Some people believe that one shouldn’t take carbs during an intermittent fast. But, it is important to add whole grains in your diet, as they are rich in protein and fiber. A small serving of whole grains makes you feel full for long. Furthermore, whole grains increase your metabolism. They include freekeh, amaranth, farro, millet, Kamut, and sorghum.
6. Water
Water forms over 50 percent of the total blood volume. Doctors recommend taking two liters of water per day. It is necessary to hydrate your body when you are fasting. People who are dehydrated normally excrete dark yellow urine. Severe dehydration causes fatigue, headache, and nausea. You can add mint leaves, cucumber slices, or little lemon juice if you aren’t used to taking large quantities of water daily.
7. Avocado
Avocado is rich in calories. It contains monounsaturated fat that has a satiating effect. Research shows that adding a slice of avocado to your plate will satisfy you for several hours. You can take the fruit daily or once per two days depending on its availability in your area.
8. Fish
The Dietary Guidelines recommend taking eight ounces of fish once a week. Fish is rich in vitamin D, protein, and healthy fats. It is appropriate for people who fast for up to 16 hours a day as it supplies the body with enough nutrients.
Intermittent fasting is an effective way to cut weight without spending long hours in the gym. Physicians recommend maintaining the same calorie intake in an intermittent fast. Besides, the fast helps in retaining your muscle mass as you tone your body. Unlike other types of fasts, intermittent fasting requires slight behavior change.