Intermittent fasting can lead to weight loss. It’s no wonder every person in the world who wishes to lose weight wants to jump on the IF bandwagon. The appeal of this so-called eating plan is the lack of food rules. For beginners, one of the common questions they want to know is “What to eat in a day after intermittent fasting?”
What to Eat in a Day After Intermittent Fasting?
During fasting, you can’t eat or drink anything. But some followers drink black coffee or tea. However, if you wish to be strict, don’t eat or drink.
You can only drink water. But if you’re dry fasting, you can’t drink coffee, tea, or even water.
You can choose how long you’re going to fast. The most popular method of intermittent fasting is 16:8. With this method, you fast for 16 hours and have a feeding window of 8 hours.
No matter what IF method you choose, you should only eat whole foods after intermittent fasting.
Your first meal must be full of nutrients. Eat enormous kale salad with marinated tofu. Add some cucumbers, tomatoes, sunflower seeds, and peppers.
You can also put fruits, like blueberries or strawberries in the salad.
When you eat your first meal after fasting, make sure to chew the food slowly. That’s why you should allow 45 minutes to enjoy your food.
Eat Lots of Avocado
It’s one of the highest-calorie fruits. If you’re trying to lose weight, you might want to avoid this fruit. But the fat content in avocado is unsaturated. Because of that, it can keep you full during the fasting periods.
Why Eat Unsaturated Fats?
They are beneficial fats. Unsaturated fats are the last to leave the digestive tract. Because of that, they can provide satiety. They can keep you full longer. In that case, you can avoid overeating and snacking.
What makes unsaturated fats more beneficial than other types of fats is that they can decrease the bad LDL while maintaining good HDL. They also reduce the risk of cardiovascular disease.
Choose Fish and Seafood Over Processed Food
The Dietary Guidelines for Americans recommends consuming two to three 4-ounce servings of fish each week. If you can, just eat fish and avoid meat.
Fish and seafood are high in healthy fats and protein. They also contain the right amount of vitamin D.
They are low in fat but high in quality protein. furthermore, they are filled with omega-3 fatty acids, which are vital for your heart and brain.
Because our bodies don’t produce omega-3 fatty acids, you can only get them through the food you consume. Although these fatty acids are found in every kind of fish, they are higher in fatty fish.
The good thing is that there are various ways to cook fish. You can fry, bake, grill, or eat them raw.
Consume Cruciferous Vegetables
Cruciferous veggies are full of fiber. Typical examples are broccoli, brussels sprouts, and cauliflower.
Fiber is a vital nutrient that your gut can’t digest. It also reduces your appetite, thereby, helping you eat less.
It’s one reason fiber is important if you’re trying to lose weight. Anything that can reduce appetite can also decrease your calorie intake.
Because you have less appetite, you will lose weight without having to think about eating.
Although fiber is believed to suppress appetite, evidence shows that not all types of fiber can do such a thing. This review showed that only 22 percent could reduce food intake.
The viscosity of the fiber is essential because the more viscous it is, the better it is at lowering appetite.
Viscous soluble fibers include psyllium, guar gum, and glucomannan. They thicken in water to form a gel-like substance. The gel slows down the emptying of the stomach.
It also increases digestion and absorption times. Because of these actions, you feel full for a lot longer, thereby, reducing your appetite.
Don’t Forget Eggs and Nuts
A large egg can give you 6.24 grams of protein. The best thing is that you can cook it in minutes.
Because of that amount of protein you can get from a large egg, you feel full for longer. Protein improves satiety. It also helps in building muscles.
When you begin to eat eggs at breakfast, you will feel less hungry. You will also eat less throughout the day.
In addition to eggs, you should also be eating a lot of nuts. They contain a high amount of good fats. An ounce serving of almonds can help you eat fewer calories in a day.
What’s great about almonds is that their cell walls aren’t completely broken down. As a result, a portion of it is left intact.
Are There Risks Involved in IF?
If you do it the wrong way, you will feel tired and irritable. Headaches will also ensue, especially if you don’t drink a lot of water.
With these pieces of information in hand, you can use intermittent fasting to significantly lose weight. It can feel complicated at first. However, if you get into the habit of fasting, it’ll feel like second nature.
What to eat in a day after intermittent fasting? You should only be eating whole foods. Eat a lot of eggs, vegetables, and nuts. Find out here if you can have any calories when intermittent fasting.