What are the best foods to eat when doing intermittent fasting?

Intermittent fasting ticks so many boxes in terms of weight loss, longevity, anti ageing and decreasing the risk of disease – even cancers. How can anyone surpass the wonderful benefits that only require us to stop eating during a portion of our time?

I have found this eating lifestyle to be the easiest and the most effective for achieving multiple health and fitness goals.

The most important aspect of fasting, is that eating properly during feeding times, is essential. You must feed your body the adequate macronutrients to encourage muscle growth, healing and optimal energy levels. This is not a plan where eating junk food is encouraged. A cheat meal is fine, eating crap continuously is not encouraged! We will go through some great foods that you can use within your feeding period, to make sure you are driving your energy levels as high as possible.

6 of the best foods to eat during your IF feeding window

1. Salmon. This grade of fish contains the greatest amounts of Omega 3 fatty acids. These are important for optimal functioning of your body, improve wellbeing and lower your risk of disease.
   Wild salmon is the highest grade you can find, packing in 2.8 grams of omega 3 fatty acids per 100g. Get your hands on this kind of fish as much as you can.
   Aim to eat salmon at least 2–3 times per week. You will decrease your risk of heart disease, dementia, depression and much more.
   Salmon is so easy to prepare. You can bake, fry or steam it. I like to put dill and lemon juice and garlic on mine. Bake till crispy with coconut oil. It’s delicious with a fresh salad, or baked vegetables.
   Keep away from farmed fish, as they contain many chemicals, and possibly riddled with mercury. You want to eat the most highest grade variety possible.
2. Sardines. Whole sardines are extremely nourishing. Again, this is high on the omega 3 list, and can be cooked in any way. I like to wrap mine in foil, adding garlic, herbs olive oil and lemon. Because sardines are so small, you can consume the whole thing, giving you more of a nutritional boost as a result. Try it out (if you don’t mind it).
3. Egg yolks. So many people have been mislead about the so called ‘dangers’ of eggs. Eating moderate amounts of cholesterol doesn’t raise the “bad” LDF cholesterol in your blood. Egg yolks are one of the most nutritious foods on the planet! Eating the whole is is the new black guys! The yolk contains the goodness of Choline, which assists in healthy brain development, functioning of the nervous system, metabolism, muscle and liver. It’s a powerhouse just waiting to be consumed from eggs.
   Eggs are incredibly high in protein (and low in calories) and can help you lose weight. Let’s not forget how portable and cheap they are as well. Opt for organic, omega 3 rich eggs. Keep away from free range and cage free.
4. Kale. All leafy greens have many nutritional benefits, but there is something a lot more special about our friend kale. I mere 100g of Kale contains Vitamin C, A, K1 and large amounts of B6, Potassium, Calcium, Magnesium, Copper and Manganese. Add kale into your salad mix for variety, or air fry to create kale chips as a nutritious snack on the go. Kale is accompanied very well with lemon juice, salt and oil.
5. Blueberries. We must add this powerhouse into the mix. Berries make the most convenient, antioxidant rich snack. Berries actually improve memory in older adults, as well as lowering blood pressure. We’ve all heard that berries are powerful in helping to fight cancer.
   You can add berries to your breakfast, or even to your yoghurt and rolled oats. They are even handy in school lunches and frozen to create a nice smoothie with vegetables.
6. Garlic. You can use garlic in almost all dishes, but the magic of garlic is left intact when you eat it raw. Use it in your own version of tzatziki, by grating some of it in your yoghurt. Garlic contains Vitamin B6, B1, C, calcium, potassium, copper and manganese. It also helps to lower your blood pressure, reduce heart disease and help fight cancer. It’s definitely something to add into as many dishes as possible. If you are heading into the winter season, note that garlic contains antibacterial and anti-fungal properties – but only in it’s raw form.

There are so many more nutritious food available to eat when you are not fasting. The trick is to use variety and eat most of the things you enjoy preparing and eating. Opt for the most highest grades of protein and vegetables that you can. Store properly, pre cook and pre-prepare your meals, so that you are not left to eat things that may not be beneficial. Thankfully fasting allows us to indulge a bit more regularly than conventional low calorie dieting, but this is not an encouragement to over indulge. Pick your treats well, and enjoy them sparingly. Once a week is sufficient.

I do hope this helps you.
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