Intermittent Fasting – What To Eat

Intermittent fasting what to eat

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by – One very interesting aspect of intermittent fasting (IMF) is the diet content guidelines. In that, there aren’t any. IMF is a meal structure and calorie timing diet, that doesn’t have a set requirement for what you should eat everyday.

For many, this flexibility is very refreshing compared to most diets. And others struggle with figuring out what they should eat everyday for the best results.

If you want to start intermittent fasting but don’t know what to eat, the list below is the most common and successful diet plans used with IMF.

One thing you’ll notice most of these diets have in common is they’re all trying to influence the amount and type of carbs you eat. Carbs aren’t necessarily evil, but they do have a very powerful influence on hormones and weight management.


Basic Philosophy

Keto is a high fat, low carb diet that requires you to stay below 20 grams of carbohydrates each day. By staying below this threshold, your body will go into ketosis which is when you break down body fat for energy.

Keto daily calorie sources:

Fat: 70%
Protein: 20%
Carbs: 10%


Keto, while incredibly effective, will be unlike any other diet experience because your food choices are required to have very high fat content. This can make food prep a high priority, because you can’t pull up to most drive thrus and get a keto compliant meal.

What You Should Expect

Rapid fat loss. The combination of intermittent fasting influencing your hormones, and keto influencing body fat utilization results in very fast body fat reduction.

Keto Resources:
Keto Results – Before and after pics
Ketogenic Diet Food – What you can eat


Basic Philosophy

Atkins is a high protein, low carb diet that staggers your carb consumption through the use of different phases. The early stages of the diet are very strict, but your food choices become more liberal as you progress through the diet plan.

Atkins carbs allowed in each phase:

First Phase: Less than 20 grams/day
Second Phase: Less than 50 grams/day
Third Phase: Carb maintenance (as many carbs that doesn’t result in weight gain)


The absence of common food staples like rice, bread, and pasta are challenging for most people but the diet does allow you to eat a wide assortment of protein. If you already consume a high amount of protein with each meal, the transition to Atkins will be less challenging.

What You Should Expect

Atkins is a progressive carb management diet, resulting in rapid fat loss in the early stages with more moderate weight management in the later stages. It’s common to experience the most weight loss (in terms of pounds) in the first few weeks of the diet.

Atkins Resources:
Tips for Atkins phase 1 (Induction)
Atkins phase 1 food list
The pros and cons of Atkins

Carb Cycling

Basic Philosophy

Carb cycling is often the preferred diet for endurance athletes, because they have specific days with high energy needs. The goal of carb cycling is to provide your body with the abundance of energy needed for high expenditure days, while restricting carbs on others.

If you’re a runner, you would schedule 150-200 grams of carbohydrates for your run, and restrict carbs below 20-50 grams when you aren’t as active.


Carb cycling breaks up the mental strain of a low carb diet, because you have a large influx of carbs every few days. While carb cycling can be used as a diet strategy even if you aren’t an endurance athlete, it’s not as effective or efficient as Atkins or Keto for fat loss.

What You Should Expect

Enough energy to complete physically demanding workouts. Make sure the amount of carbs you’re eating is really needed and going to be utilized, or you’re likely to gain weight.

Don’t schedule a high carb day just because you miss carbs, lol.

Carb cycling resources
Carb cycling, how and why you should do it
Low carb diet guide

Eating Healthy

Basic Philosophy

One of the main reasons there isn’t a designated diet content guideline required for intermittent fasting, is because it isn’t needed. While Atkins, Keto, and carb cycling can accelerate fat loss it isn’t required for IMF to work.

You can lose weight, and get lean, just by cleaning up your daily eating habits and eating a little healthier.

Here’s what you can do:
Reduce sugar
Reduce refined grains
Increase whole grain foods
Eat more vegetables
Eat less fast food


Eating healthier still requires discipline – because chocolate and stuff – but it isn’t as difficult as the diet plans listed above.

What You Should Expect

While it isn’t the sexiest diet plan, simply eating healthier works well with intermittent fasting. As long as you’re following the meal timing structure needed to influence your hormones and metabolism with IMF, you’ll get noticeably leaner after several months.

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