Intermittent fasting (IF) has caused quite a stir in the world of weight-loss. Known to be effective for reducing weight and blood sugar levels, there are convincing evidence and studies that suggest intermittent fasting works as an ideal tool for weight loss and also has several other health benefits.
What makes intermittent fasting popular is the flexibility in food choices. While most diet trends focus on what you can’t eat, intermittent fasting is more about when you can eat. Its cycles of fasting hours and feeding windows ensure that you eat food only during your feeding windows while fasting for the rest of the hours. During your feeding window, you can eat whatever you want. You can check spotmebro.com to know which fasting technique may be right for you.
However, binging on junk during the feeding window isn’t going to help you get the desired results. At the same time, you also need to make sure that you feel full and satiated throughout your fasting hours.
This means that your food choices equally matter when you’re doing intermittent fasting. That’s why it’s important to choose foods that are nutrient-dense and can increase your satiety without adding too many calories.
In this article, we discuss the top five foods that’ll keep you full when doing intermittent fasting.
- Whole Grains
Whole grains are the best source of fiber and several important nutrients like calcium, magnesium, iron, and Vitamin B. Some whole grains, like un-hulled barley, brown rice, and whole oats, are nutrient-dense and have very few calories. These grains contain approximately 500 calories per pound, which means that you can eat a lot without consuming too many calories.
In intermittent fasting, a large part of your day is spent fasting. When you consume whole grains, they can keep you feeling full for a long time due to the fiber present. Your digestive system takes longer to digest fiber, helping you feel satiated for a long time.
Cooked potatoes with skin are nutrient-dense and low-density food. This means that the calories in the food are lesser compared to its weight. Low energy density foods are filling since they contain high amounts of fiber and water. When cooled, potatoes produce a resistant starch that fuels the good bacteria in your gut, improving your gut health and metabolism.
Furthermore, potatoes are a good source of vitamins and minerals, like Vitamin C and potassium. Some studies suggest that the protein protease inhibitor 2 (PI2) suppresses the appetite, leading to increased satiety. Of the 38 foods that were tested, potatoes ranked the highest in the satiety index. These factors make potatoes one of the best foods for those on an IF diet.
Eggs are one of the most nutrient-dense foods and a great source of high-quality protein. An egg provides around 6 grams of protein, which is essential for increasing satiety and muscle building, especially if you’re on a diet and follow an exercise regime.
Eggs also score high on the satiety index and are extremely filling. The egg yolk is nutrient-rich and contains several antioxidants, like lutein and zeaxanthin. A protein-rich diet of eggs will promote satiety with lesser calorie intake. Studies suggest that eating eggs can keep you satiated for up to 36 hours.
- Nuts & Seeds
Nuts are energy-dense and packed with nutrients. Nuts like almonds, walnuts, chia seeds, and pumpkin seeds have high fiber content and are packed with good fats, which is something you can’t find in other foods. Nuts and seeds can also keep you from feeling hungry during your feeding window.
While consuming nuts, make sure to chew it properly. A study suggested that chewing almonds 40 times when compared to 25 times led to reduced hunger and increased satiety.
Lentils have high fiber content and can meet up to 32% of your daily diet intake for fiber. Lentils are also nutrient-dense and a great source of protein.
Beans and legumes like chickpeas, beans, peas, and peanuts are filled with plant-based protein but have a low energy-density. This makes lentils and legumes a filling option without too many calories, which is ideal for your intermittent fasting diet. Lentils are also a good source of iron, making it a perfect food choice for women on IF.
Intermittent fasting doesn’t limit the variety of foods you can consume. However, for your fasting to be effective, it’s essential to create a feeling of satiety during the fasting hours. This is where your choice of foods plays an important part.
Choosing nutrient-dense foods that have lesser calories is ideal for limiting your calorie intake, helping you feel satiated throughout the day. It’ll also supply you with the essential nutrients required for a healthy body.