Intermittent Fasting: what to eat

Intermittent Fasting

When you know what to eat on intermittent fasting and what are the most beneficial foods, following this eating routine will be much easier for you.

Make the most of the benefits of fasting with dishes and drinks that will give you all the energy and provide nutrition that your body needs.

I would like to tell you that before starting an intermittent fasting plan, 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 an idea of ​​what kinds of foods and drinks are beneficial when intermittent fasting, not to give you medical or professional advice.

If you are just starting out with fasting, I invite you to read my post on the benefits of intermittent fasting and then come back here to continue reading.


Fasting is abstaining from food for a certain period of time. It’s nothing new: for millennia it has been used for spiritual and cultural purposes. In our days, it has been taken into account again, but for the benefits it generates for health.

Intermittent fasting helps lose weight, gives mental clarity, increases energy, improves blood sugar levels and increases longevity.

There are several ways to do intermittent fasting, these are the most common:

  • 16:8– Consists of abstaining from eating for 16 hours and concentrating meals on the other 8 hours. For example, if your last meal was at 7 pm, you don’t eat until 11 am the next day. In this post I explain everything about 16:8.
  • Eat-Fast-Eat– Fasting is done for 24 hours, once or twice a week.
  • 5:2– With this method, you consume 500 calories on non-consecutive days and eat as normal on the rest of the days.
  • What is the best method { That’s what I’m talking about in this article with everything you need to know about intermittent fasting, but, in summary, the 16:8 fast is the one that works best for me and sometimes I “break” it by drinking my delicious Keto Coffee with Butter .
  • It is my “morning meal” that provides me with many health benefits and all the energy I need since the important thing is to give the body the enough calories it needs while practicing intermittent fasting.


An important part of this routine involves not eating for a certain number of hours, but the foods eaten in the allowed hours are just as important if we are to get the best results.

Today I want to share with you what are the foods and drinks that are allowed when you do intermittent fasting.

If getting started is overwhelming, I can help with this guide.


Actually, in intermittent fasting there is no such thing as allowed foods or forbidden foods. In the hours of fasting, nothing is eaten, you can only drink the drinks that I mentioned above with 0 calories that do not break the fast.

What there are are recommended foods to break the fast and consume within the hours you eat . A healthy diet, with nutritious meals, will make you get the most out of intermittent fasting.

Here I leave you with a list of foods to incorporate into your day:

  • Healthy proteins: chicken, pork, low-fat meat, fish, shrimp, milk, yogurt, tofu.
  • Fruits:all! Ex: apples, apricots, blueberries, blackberries, strawberries, cherries, pears, watermelon, melons, plums, oranges, pineapple…etc.
  • Vegetables:all! Ex: carrots, broccoli, tomatoes, cauliflower, green beans, Brussels sprouts, kale, spinach, cabbage, bell peppers…etc.
  • Carbohydrates: Ex: potatoes and sweet potatoes, oats, rice, ancient grains, quinoa, corn, popcorn, whole wheat pasta.
  • Healthy fats:Ex: avocados, nuts, seeds, butter, eggs, salmon, sardines, olive oil.


Keto Butter Coffee is a great way to break your fast, but it’s not the only option. These are some foods that I recommend.

To maximize the benefits of intermittent fasting , it’s essential to get all your energy from nutrient-dense meals during the hours you eat.

Opting for whole foods to put together balanced meals will keep you energized during your fast and help your body process nutrients more efficiently.

Breaking the fast with lean protein

Some of my favorite proteins to break my fast are chicken, pork, beef, turkey, seafood, and eggs.

Sometimes I make mini quiches ahead of time and keep them on hand for my first meal. I heat them up in the microwave and they are done.

Breaking the fast with healthy fats

Yes, like the Keto Coffee with Butter that I told you before, there are several healthy fat options that are an excellent option to break your fast. For example: coffee, nuts, seeds, nut butters (such as peanut butter), olive oil, and avocado.

Eat all the vegetables you want

You probably already know that eating vegetables to break intermittent fasting is a great idea. A generous plate of your favorite vegetables, for example.

If you don’t have time to cook, you can make a blueberry smoothie or a green smoothie . Both have a good serving of green vegetables and are packed with nutrients.

Eat fresh or frozen fruit

Fruit, whether fresh or frozen, is a delicious way to get micronutrients. These can also be taken in a nutritious smoothie.

Try to avoid dried and canned fruits and juices, due to the high amount of calories and sugar they contain.

Eating complex carbohydrates

I love sweet potatoes, white potatoes, quinoa, rice, oats, and other whole grains.

When deciding what to eat to break intermittent fasting, you should ideally avoid foods high in sugar and focus more on healthy fats and protein. I mean swap out the bowl of cereal for scrambled eggs or an omelet.


Here I share some easy and delicious recipes that provide a wide variety of nutrients. So you always know what to eat on intermittent fasting!

This salad has everything to start the day with energy and enjoy an irresistible mix of flavors and textures: baked vegetables , crispy bacon, avocado and a fried egg on top.

A perfect dish if you want breakfast to be your first meal. Delicious and creamy oatmeal with fried egg and bacon to which you can add baked vegetables on top. This bowl is full of nutrients and satisfies hunger after fasting.

This meal is low in carbs thanks to the cauliflower rice, yet is high in protein. A healthier version without the energy crash of traditional fried rice.


During the fast, you must refrain from eating, but not from drinking. In fact, fluids are important to stay hydrated.

There are certain drinks that you can drink without breaking your fast. These are my favourites:

Obviously. Drinking water consistently will help you stay hydrated while you fast.

Bone broth
Unlike regular broth, bone broth is rich in nutrients such as calcium, magnesium, trace elements, as well as collagen, an essential protein for skin, joints, and hair.

Bone broth is often called “liquid fuel” for its nutritional benefits. It has been shown to improve joint pain and replenish electrolytes, both of which are beneficial while fasting.

Black coffee (black)
Yes! Coffee can help reduce your appetite while you fast, but… a small disadvantage: you must drink it without cream, milk or sugar. You can add artificial sweeteners and a little cream or milk, but make sure you’re getting less than 50 calories.

Herbal Tea
Like water, decaffeinated tea is a great way to stay hydrated and can help reduce your appetite. You have to drink it neat, without cream, milk or sugar, at least when you are fasting.

Keto Butter Coffee
This coffee is around 230 calories, so it’s not a good option to drink while you’re fasting . Regardless, Keto Butter Coffee is one of the best ways to break (or end) your fast.


While it is permissible to drink plain coffee during fasting hours, butter coffee is a popular way to break the fast. It’s made with high-quality coffee and butter and Keto MCT Oil or coconut oil, making it a super energy drink and an excellent source of healthy fats.

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