Intermittent Fasting Foods Allowed

Intermittent Fasting Foods Allowed

One of the advantages of intermittent fasting is there are restrictions on what to eat, if not when to eat.

Still, intermittent fasters are sometimes on a diet or want to know what to eat to improve their health and lifestyle.

And that’s probably why you’re reading this: you’re looking for a list of foods allowed during intermittent fasting to put together a healthy meal plan.

I would like to tell you that before making significant changes in your diet, it is advisable to consult a doctor . Intermittent fasting is not for everyone, so you need to tell your personal doctor.

The purpose of this post is to give you examples of allowed foods that you can add to your diet while intermittent fasting, not to give you medical or professional advice.

So what are the meals during intermittent fasting?

The following guidelines are for overall healthier eating, and are good to follow if you’re intermittent fasting:

  • During meal timeseat as few processed foods as possible.
  • Eat a balanced dietthat contains lean protein, vegetables, fruits, carbohydrates, and healthy fats.
  • Cook nutritious foodsthat you enjoy eating.
  • Eat slowly, until you feel satisfiedbut not full.


Intermittent fasting does not specifically have “allowed foods”, nor does it prohibit eating certain dishes. However, many people find it helpful to have a list of recommended foods to create a menu of daily meals.


Lean (light) proteins make you feel full longer, compared to other foods. In addition, they help maintain or develop muscle mass.

Proteins like:

  • Chicken, pork, beef
  • dairy and eggs
  • Beans and legumes
  • fish and shellfish
  • Tofu and tempeh (if you include soy in your diet)


Fruits are packed with nutrients and can be enjoyed while intermittent fasting. Fruits and vegetables contain vitamins, minerals, fiber, and phytonutrients (plant nutrients).

Some examples of healthy fruits are:

  • Apple
  • Apricot (Damask)
  • blueberries
  • Blackberries
  • cherries
  • Peach)
  • Pear
  • Plum
  • Orange
  • Melon


Vegetables are not only allowed foods in intermittent fasting but also highly recommended, as they contain a high amount of micronutrients.

Bonus: They’re relatively low in net carbs (total carbs minus fiber) and low in calories.

Some vegetables that you will find fresh or frozen all year:

  • Carrot
  • Broccoli
  • Tomato
  • Cauliflower
  • Green beans
  • Brussels sprouts
  • kale
  • Spinach
  • Cabbage (cabbage)
  • Green leafy vegetables: lettuce, arugula, etc.


Carbohydrates are usually not allowed on some diets, but can be eaten during intermittent fasting. In fact, they are not a guilty pleasure: the body needs and depends on them to function well.

Even keto (ketogenic) and low-carb diets include them, so don’t stop consuming them completely without first consulting your doctor.

Although fruits and vegetables are sources of carbohydrates, the body also needs complex carbohydrates for nutrition and energy for fuel.

Some nutritious carbohydrates to include in your meals:

  • Potato and sweet potato (sweet potato, sweet potato)
  • Oatmeal
  • Rice
  • ancient grains
  • Quinoa
  • Corn (choclo) and popcorn
  • Wheat pasta


Fats are essential in a balanced diet because they help absorb many of the vitamins and minerals from other foods.

Some great healthy fats to add to your meals in moderation:

  • Avocado
  • Nuts and seeds
  • Coconut oil or MCT oil
  • Butter or ghee (clarified butter)
  • Egg yolks (don’t throw them away!)
  • salmon and sardines
  • Olive oil and avocado oil


In any healthy diet or if you are intermittent fasting, there are some foods that are best avoided or reduced. You should limit foods that are high in calories, highly processed products, and those that are high in added sugar, high in sodium, and saturated fats that are bad for your heart.

Although these foods are not prohibited, it is recommended to limit their consumption if you want to maintain a healthy diet as part of intermittent fasting.

Some examples – although there are thousands, all you have to do is go to the supermarket and walk through the aisles full of packaged foods.

  • French fries and snacks
  • Sweet and salty cookies
  • Snacks
  • candies and treats
  • Cakes
  • Fruit juices of concentrated origin
  • Alcoholic drinks and sodas
  • Tea and coffee with added sugars
  • Sugary low-fiber cereals and granola
  • Sausages with a lot of fat
  • prepared sauces
  • Prepared and frozen meals with sauces

If the list seems prohibitive, don’t worry! Remember to eat as much fresh food as you can with minimally processed ingredients and you will help your body get the nutrition it needs.

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