Intermittent fasting has gained popularity for its potential health benefits and simplicity. Incorporating nutrient-dense foods into your eating window is crucial to sustain energy levels and support overall well-being.
Here are 15 foods, along with recommended timings, portion sizes, and approximate calorie content, ideal for an intermittent fasting diet:
1. Lean Proteins (Chicken, Fish, Turkey, Lean Beef/Pork)
·
Timing: Best consumed during the eating window
for muscle repair and satiety.
·
Portion Size: 3-4 ounces per serving.
·
Calorie Content: Approximately 120-180 calories
per 3-ounce serving.
2. Eggs
·
Timing: Versatile and suitable for any meal within
the eating window.
·
Portion Size: 2 large eggs per serving.
·
Calorie Content: Around 70 calories per large
egg.
3. Leafy Greens (Spinach, Kale, Lettuce)
·
Timing: Ideal for salads or as sides during
meals.
·
Portion Size: 1-2 cups raw or cooked per
serving.
·
Calorie Content: Roughly 5-10 calories per cup
(raw).
4. Non-Starchy Vegetables (Broccoli, Cauliflower, Bell Peppers)
·
Timing: Great for adding volume and nutrients
to meals.
·
Portion Size: 1 cup raw or 1/2 cup cooked per
serving.
·
Calorie Content: Varies, typically 20-30
calories per cup (raw).
5. Berries (Strawberries, Blueberries, Raspberries)
·
Timing: Enjoy as a snack or with yogurt during
the eating window.
·
Portion Size: 1/2 - 1 cup per serving.
·
Calorie Content: Ranges from 30-50 calories per
1/2 cup serving.
6. Greek Yogurt
·
Timing: Fits well as a snack or part of
breakfast.
·
Portion Size: 1 cup (plain, unsweetened) per
serving.
·
Calorie Content: Approximately 100-150 calories
per cup.
7. Nuts and Seeds (Almonds, Walnuts, Chia Seeds)
·
Timing: Ideal for adding healthy fats and
texture to meals.
·
Portion Size: 1 ounce (about a handful) per
serving.
·
Calorie Content: Ranges from 150-200 calories
per ounce.
8. Avocado
·
Timing: Incorporate in salads, spreads, or as a
topping.
·
Portion Size: 1/2 - 1 whole avocado per
serving.
·
Calorie Content: Around 160-320 calories per
avocado (depending on size).
9. Legumes (Lentils, Chickpeas, Black Beans)
·
Timing: Suitable for soups, salads, or as a
side dish.
·
Portion Size: 1/2 - 1 cup cooked per serving.
·
Calorie Content: Approximately 100-150 calories
per 1/2 cup serving.
10. Tofu
·
Timing: Use in stir-fries, salads, or as a meat
alternative.
·
Portion Size: 3-4 ounces per serving.
·
Calorie Content: Around 70-100 calories per
3-ounce serving.
11. Olive Oil
o
Timing: Use for cooking or as a salad dressing.
o
Portion Size: 1 tablespoon per serving.
o
Calorie Content: Roughly 120 calories per
tablespoon.
12. Bone Broth
·
Timing: Ideal for sipping during fasting
periods.
·
Portion Size: 1 cup per serving.
·
Calorie Content: Approximately 10-50 calories
per cup (varies).
13. Herbal Tea
·
Timing: Enjoy as a hydrating, non-caloric
beverage.
·
Portion Size: 1 cup per serving.
·
Calorie Content: Generally negligible (0-5
calories per cup).
14. Coffee
·
Timing: Consume black coffee to help curb
hunger.
·
Portion Size: 1-2 cups per serving.
·
Calorie Content: Negligible (less than 5
calories per cup).
15. Dark Chocolate (in moderation)
·
Timing: Occasionally as a small treat during
the eating window.
·
Portion Size: 1-2 squares (approximately 1
ounce) per serving.
·
Calorie Content: Varies based on cocoa
percentage, approximately 50-150 calories per ounce.
Incorporating these nutrient-rich foods in appropriate
portion sizes and timings can support satiety, energy levels, and overall
health while following an intermittent fasting regimen. Adjustments to portion
sizes should align with individual caloric needs and goals.
Note that the calorie content provided is approximate and
can vary based on different factors such as brand variations and cooking
methods. Adjustments to portion sizes and food choices should be made according
to individual dietary needs and goals.
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