What to Eat While Fasting: The Complete Intermittent Wellness Guide

Feeling Unsure About Intermittent Fasting? You’re Not Alone.

Have you ever started intermittent fasting and found yourself asking, “What am I actually allowed to eat?” Maybe you worry about losing muscle, getting too hungry, or accidentally breaking your fast before you see results. You’re not alone—these are some of the most common questions for anyone exploring intermittent fasting for better health.

In this guide, you’ll learn:

• What to eat (and avoid) while fasting – with real food examples
• Why choosing the right foods during your fasting and eating windows amplifies your results
• Expert-backed tips, common mistakes, and a sample 7-day meal checklist

By the end, you’ll have a practical and user-friendly fasting food blueprint you can use right away!

What Does “What to Eat While Fasting” Really Mean?

Intermittent fasting (IF) is a popular health approach where you alternate between periods of eating and fasting. It’s not just about when you eat, but also what you eat during your eating window and how you support your fasted state (1).

• During the fasting window: You significantly restrict all calorie intake—typically sticking to water, black coffee, plain tea, or electrolyte drinks without sugar.
• During the eating window: You eat normal meals. But the quality and timing of your nutrition here make a huge difference to how you feel and your health results.

This guide focuses on what to eat before, after, and during your eating window to maximize your intermittent fasting benefits—while minimizing discomfort, cravings, and nutritional risks.

Why What You Eat Matters: Health, Wellness, and Fasting Success

• Stabilize Energy and Mood: The right foods prevent energy crashes, irritability, and brain fog.
• Support Muscle and Fat Loss: Quality protein and healthy fats help preserve your muscle while encouraging fat-burning (2).
• Reduce Cravings and Overeating: Fiber-rich foods during your eating window keep you fuller, longer, reducing binge risk later (3).
• Maintain Nutrient Intake: Eating nutrient-dense foods ensures you don’t miss out on essential vitamins and minerals, which can happen if your eating window is too short or restrictive.

Common Challenges & Myths About Foods While Fasting

• Myth #1: “You can’t eat anything at all.” Fact: Non-caloric beverages are usually fine, and some still or sparkling water drinks support fasting.
• Myth #2: “Fasting means you don’t have to worry about what you eat afterward.” Fact: Breaking your fast with the wrong foods can cause GI distress, cravings, or even undo fasting benefits (4).
• Myth #3: “All calories are equal if you’re fasting.” Fact: Highly processed foods promote inflammation and fatigue—even if you eat them within your eating window.
• Challenge: Hunger or headaches during the fasted window.

Step-by-Step Solutions: What to Eat Before, During, and After Fasting

1. Pre-Fast: The Meal Before Your Fast Starts

• Focus: Balanced, satiating, and hydrating meals
• Best Options:
  • Lean protein (chicken, fish, tofu, beans)
  • Healthy fats (avocado, olive oil, nuts)
  • Complex carbs (quinoa, sweet potato, brown rice)
  • Lots of fiber-rich veggies (leafy greens, broccoli, cauliflower)
  • Plenty of water or herbal tea for hydration

2. During the Fasting Window

• Allowed:
  • Water (plain or mineral)
  • Black coffee (no sugar, no milk)
  • Unsweetened herbal or green tea
  • Electrolytes (unflavored, unsweetened)
• Not Allowed: Anything with calories—including juice, milk, flavored waters, gum, or most supplements.

3. Breaking the Fast: Your First Meal

• Start light and easy to digest. Good options include:
  • Bone broth or veggie soup
  • Greek yogurt with berries
  • Egg and veggie scramble
  • Salmon salad with olive oil
• Avoid heavy, greasy, or high-sugar foods right away.

4. Rest of Your Eating Window

1. Emphasize whole, minimally processed foods.
2. Each meal should include a source of protein, healthy fat, fiber, and a moderate amount of unrefined carbohydrates.
3. Listen to your hunger cues—don’t binge simply because your fast ended.

Tips From Experts and Scientific Studies

• Protein is Key: Studies show that higher protein intakes during fasting help preserve muscle and aid fat loss (5).
• Stay Hydrated: Dehydration is a common cause of hunger and headaches (6).
• Fiber Fights Cravings: Eating more fiber with your pre-fast meal helps you stay full longer and stabilizes blood sugar (7).
• Keep Meals Simple: Most effective intermittent fasters choose simple, repetitive meals that take the decision fatigue out of “what to eat.”

Tools, Products, and Daily Habits to Support Fasting Nutrition

• Free Tools/Habits:
  • Meal planning apps (e.g., MyFitnessPal, Cronometer)
  • Scheduling your eating and fasting windows on your phone calendar
  • Batch-cooking healthy proteins, grains, and vegetables once a week
  • Hydration reminders and setting water intake goals
• Paid Options:
  • Electrolyte powders (unflavored, e.g., LMNT, Nuun)
  • Meal prep services with IF-friendly menus
  • Intermittent fasting tracking apps (Zero, Fastient)

FAQs: What to Eat While Fasting

Real-Life Example

Sara, 35, chose a 16:8 fasting schedule:

• She starts her fast at 8pm. Her last meal is baked salmon, brown rice, greens, and avocado for fullness, protein, and fiber.
• After fasting until noon the next day, she breaks her fast gently with Greek yogurt and blueberries, followed by a healthy lunch (chicken, quinoa, veggies) and snack (almonds, fruit).
• She drinks plain coffee and water during her fasting window.
• She reports better energy, easier weight loss, and less bloating simply by choosing the right foods at the right time.

Common Mistakes to Avoid

• Breaking your fast with processed carbs or sugary foods (can cause energy spikes and crashes)
• Not drinking enough water during fasting (increases headaches, hunger, and fatigue)
• Binge eating impulsively after the fast ends
• Relying on processed snacks, bars, or shakes instead of whole foods
• Skipping essential nutrients (iron, B12, magnesium) due to overly restrictive eating

Final Checklist: Your Quick 7-Day Plan for What to Eat While Fasting

Day 1–7:

1. Plan your eating window (e.g., 12pm–8pm for 16:8 fast)
2. Prep pre-fast and break-fast meals with protein, healthy fats, and fiber
3. Choose whole foods for all meals
4. During fast: drink water, black coffee, and unsweetened tea only
5. Avoid sugars, processed foods, and overeating after fasting
6. Listen to hunger cues—stop when roughly 80% full
7. Log your meals and how you feel for the week; review and adjust as needed

Downloadable checklist and meal ideas: [Get My Fasting Meal Planner]

References

1. Mattson MP, et al. (2017). Intermittent fasting: clinical applications and alternative health benefits. Annual Review of Nutrition. Read here.
2. Tinsley, GM & La Bounty, PM. (2015). Effects of intermittent fasting on body composition and clinical health markers in humans. Nutr Rev.
3. Kahleova H, et al. (2014). Meal frequency and timing are associated with changes in body mass index in Adventist Health Study 2. J Nutr.
4. Longo VD, Panda S. (2016). Fasting, Circadian Rhythms, and Time-Restricted Feeding in Healthy Lifespan. Cell Metab. Read here.
5. Antonio J, et al. (2015). The effects of intermittent fasting on lean body mass in humans. J Int Soc Sports Nutr.
6. Popkin, BM. (2010). Water, hydration, and health. Nutrition Reviews. Read here.
7. Slavin JL. (2013). Fiber and Prebiotics: Mechanisms and Health Benefits. Nutrients. Read here.

Start Your Wellness Journey Today

Remember—there is no single perfect way to approach what to eat while fasting. But choosing whole, nutrient-rich foods, staying hydrated, and planning ahead will set you up for success, steady energy, and sustainable results. Start with small changes, use the checklist above, and celebrate every improvement along the way. Your healthiest self is within reach!