In the last decade, intermittent fasting has become a prominent health trend. Some people swear by the eating pattern, claiming that it helps them control their hunger and weight and maintain a healthy body weight. Intermittent fasting, on the other hand, may not be suitable for everyone, either due to health reasons or because it doesn’t fit their ideal diet. In the following post, we will take a look at what can you eat or drink while intermittent fasting. Also, we will also see the list of some zero calorie foods for intermittent fasting. But first:
In a nutshell, intermittent fasting has only one rule: no calorie-dense foods or beverages during the fasting time. During in the fast, you can consume black coffee, water, and zero-calorie drinks, but no solid foods are allowed
But is there any food that has no calories? (or zero-calorie drinks)
According to the specialists, however, aside from water and diet beverages, there is currently no such thing as a zero-calorie or negative-calorie food.
What are some zero calorie foods for intermittent fasting?
Here are some of the perfect low calorie meals that can be safely consumed during IF:
- Lean mince
There are 111 calories in 65 grams of lean beef mince. Lean turkey mince is an even thinner option, with 94 calories in the same quantity. Not only is mince high in protein to keep you satisfied, but it also contains micronutrients such energizing iron and zinc to promote immune health.
Popcorn is a wholegrain and so has a good amount of fibre and minerals, making it an excellent snack between meals. If you avoid the buttered and sugary versions, you’ll only have 28 calories a cup.
- Grilled fish
White fish is a wonderful low-calorie protein source, with only 96 calories per 100 gram fillet. Cooking fish in a lot of oil, on the other hand, would send the calorie count rising therefore baking is generally the ideal method.
For a light dinner, anything vegetable-based is an excellent choice, but avoid creamy soups and skip the buttered bread. One cup of store-bought vegetable soup contains around 30 calories.
Before we proceed any further, let us explain one point: all fruits are healthy, regardless of how many calories or natural sugar they have. Berries and citrus fruits, on the other hand, are lighter alternatives than tropical fruits if you’re attempting to stay within a calorie limit. A cup of mixed berries, for example, has only 51 calories, whereas a banana has 90.
- Rice cakes
With 50 calories per thick cake, these beauties are a low-energy lunch basis that may be topped with your favorite sandwich fixings. To reap the benefits of wholegrains, we recommend choosing brown rice. Keep in mind that rice cakes might have a high glycemic index, so you’ll need to load up on fiber-rich veggies and lean protein to feel satisfied.
- Cauliflower rice
We are not anti-carbs – eating rice (especially long grain brown rice) is fine and healthy and acceptable to us. However, if you’re managing your weight, switching to a vegetable-based ‘rice’ can be a big thing. Cauliflower ‘rice’ (75 grams) has 19 calories per serving.
Eggs would be one of our “superfoods,” if we had to choose. Eggs are a fantastic source of high-quality protein, filled with vitamins, and easy to use. They’re also dirt inexpensive! In order to eat two eggs, you’ll need to consume 112 calories.
- Zucchini noodles
In keeping with the veggie theme, making your typical noodles out of zucchini (hence: ‘zoodles’) might also be a smart choice, as one zucchini only has 30 calories. They can be used in salads or as a base for spaghetti and bolognese sauce.
What can you eat or drink while intermittent fasting?
First, what can you drink while fasting?
- Lemon Water
Citrusy flavors are always a crowd pleaser. Lemon water contains only a few calories and no carbs. It has the same effect on metabolism as water. There are some similarities between the benefits of plain water and lemon water when it comes to improving your metabolic health.
They accomplish this through enhancing hydration, metabolism, and satiety, among other functions. By doing this, you are able to lower your daily caloric consumption and prevent weight gain.
- Apple Cider Vinegar
Apple cider vinegar, diluted in water or unsweetened tea, should be consumed on a regular basis. Intake of Apple cider vinegar directly might harm the enamel of the teeth because of the vinegar’s high acidity level. A tablespoon of apple cider vinegar has 3 calories, according to some nutritionists.
Apple cider vinegar, on the other hand, can keep hunger pangs at bay and rehydrate the body with just 5 to 10 ml (1-2 tbsp). You consume a small amount of calories here in order to reduce your desire for a large amount of food.
In addition to being calorie-free, water is a good source of minerals. There are no calories in carbonated, mineral, or sparkling water. Inducing thermogenesis can help you lose weight by boosting your metabolism.
Drinking water can help you feel more energized and improve your intestinal health. Women should drink 2200 ml of fluids every day. Men should drink 3000 cc of water each day. Additionally, when taken with a meal, one can feel less hungry and more satisfied.
- Unsweetened Tea Or Coffee
No milk, flavored syrups, artificial sweeteners or sugar should be added to your cup of coffee or tea. Even if you’re eating, it’s advisable to avoid sugars. Try it this way just during the eating window because they will break your fast, however some people believe that adding some milk or fat will control hunger.
To ensure that herbal teas and decafs are calorie-free, they should only be brewed in water. Avoid overdosing on caffeinated beverages, which can induce irritation and disrupted sleep. When you’re fasting, this is especially true because you’re consuming it on an empty stomach.
- Bone Broth
Bone broth has a low calorie and fat content, making it a perfect way to break a fast. However, consuming it during longer periods of intermittent fasting, such as a 24-hour period, can be beneficial rather than harmful. You can keep your body in ketosis and burn fat by consuming little amounts of fat.
You should therefore only ever consume tiny amounts of homemade bone broth. To replenish electrolytes, minerals, and nutrients, most doctors advocate ingesting it during intermittent fasting. You’ll feel fuller for a longer period of time and be less likely to overeat.
Alternatively, you can use sea or black salt. Dehydration can be avoided thanks to salt’s sodium content. Since it contains calories, limit your intake when fasting and eat as much as you like during the eating window if you want to avoid gaining weight.
Can you drink water while intermittent fasting?
Solid foods break your fast, causing your body to return to a fed state. This process can take several hours as your body breaks down and digests your food. Water, on the other hand, has no effect on blood sugar or insulin levels. As a result, you can safely consume it while intermittent fasting.
Can you drink coffee while fasting?
There are few calories in black coffee, and it is unlikely to break your fast if consumed in moderation. When it comes to reducing inflammation and improving brain function, coffee may actually enhance the benefits of intermittent fasting.
Now, can you eat anything while intermittent fasting?
There is no restriction on what you can eat during the 8 hours. Consider it a feeding and fasting window. You don’t have to eat only two or three times a day or some other fixed number of times. You can eat as much as you like throughout the dining session.
It is important to note that intermittent fasting is a discipline of restricting your food consumption to certain hours or days for a given period of time, typically one week. Consuming food should be limited to fresh fruit and vegetables and unprocessed whole foods. Whole foods like avocado, berries, and lean animal-proteins are the best way to get your daily dose of vitamins and minerals.
What are some low calorie recipes for intermittent fasting?
Here are some low-calorie supper ideas that could help you create the perfect low-calorie meal. Here are some of the best recipes you can easily prepare at home:
Eggplant steaks with pistachio and mint quinoa salad
This quick and easy quinoa salad with grilled eggplant is low in calories, fat, and gluten, and it’s also vegetarian.
Barbecued potato salad with prawns
This barbecued potato salad with crispy prawns and Brussels sprouts is the star of the show.
Vegetable and tofu nasi goring
Try this Indonesian nasi goreng for a healthy vegetarian main course. It’s also inexpensive and takes only 40 minutes to prepare.
Seared beef, beetroot, spinach and tahini salad
Consider this mustard-seared beef for a quick gluten-free meal. A beetroot, spinach, and tahini salad accompanies the dinner.
Lamb, chickpea and pumpkin bake
This healthy and tasty gluten-free tray bake is ready to go into the oven.
Korean chilli beef with quick kimchi salad
Toss a kimchi salad on top of grilled steak for a low-calorie and gluten-free supper.
What are some low-calorie vegetables for weight loss?
- Sprouts of alfalfa
Vitamin K, zinc, copper, and B vitamins are abundant in these small sprouts. They’re a terrific way to bulk up salads and stir-fries because one cup (33 g) contains only 8 calories.
A serving of zucchini (95 g) includes only 20 calories and is high in potassium, dietary fiber, and vitamin C.
Beets are high in fiber, vitamin C, and folate, among other nutrients. A single 80 g beet contains about 34 calories.
Vitamin K is abundant in cucumbers. Cucumber slices (about 120 g) have only 18 calories per cup.
Fennel is high in vitamin K and also contains vitamin C, fiber, and potassium. A half-bulb of fennel has only 36 calories.
A single stalk of celery has only 6 calories in it. Celery is high in antioxidants, including vitamin C and flavonoids, and is a significant source of dietary fiber.
Tomatoes are abundant in vitamin C, potassium, folate, and vitamin K, and are a great source of the antioxidant lycopene. A 126-g portion has 25 calories in it.
Peppers have only 25 calories per 85 g serving. Peppers are high in vitamins C and B6 and come in a variety of flavors.
- Olives (green or black)
Olives are high in calcium, vitamin E, and iron, with only 22 calories in a 15-gram serving.
Asparagus spears are high in iron and high in vitamins K, A, and E. One average spear of asparagus is only 3 calories, and one cup (134 g) is only 27 calories.
Can I eat junk food while intermittent fasting?
Some people make the mistake of eating as much of whatever they want, including processed junk food, during their feeding window. If you eat in a calorie surplus, especially of empty calories and processed food, it will undo all the benefits of fasting.
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