Intermittent fasting, as you probably know, is a type of eating pattern where you go through phases of eating and not eating. Not only do you need to know what you can have during the fasted state, but also how and what to eat when the eating period begins. This post is going to provide you with info for eating/drinking both while fasting and not fasting.
Don’t Overindulge
One of the biggest mistakes people make when following intermittent fasting is that they are counting the hours until they can eat, then they will overeat. The point is not to starve yourself for 20 hours just so you can binge eat for 4 hours. You want to stick to your normal diet, but eat in 2-3 larger meals, instead of constantly eating throughout the day. If you are restricting calories, continue to do so, but still stick to nutrient-dense meals. You want that food to fuel your body and sustain you for the next fasting phase.
Try No-Calorie Beverages
If you are just starting out with intermittent fasting, you might not know exactly what “fasting” entails. This does not mean you have absolutely nothing during the fasting window. Instead, you want to stay hydrated, so make sure you have plenty of water. You can also have no-calorie beverages like tea and coffee. Just be careful about what you add to your coffee. Some people allow themselves a splash of creamer in their coffee since the calories are still extremely low, but try not to depend on that. If you really just want something else to drink like soda, try sparkling water with a splash of lemon.
Stick to a Healthy Diet
Many people make the mistake of using intermittent fasting as an excuse to eat what they want, then fast, assuming it will balance out. Technically this can be true if you look at the data, but who wants to give more toxic and processed food to their bodies as an extra burden? Remember, IF is not just for fat burning, but also for building health. Keep it low carb and as least processed as possible.
When you are eating after fasting, ease into it slowly, starting with a normal-sized, healthy meal. Your meals should be as nutritious as possible, with lots of vitamins and minerals. Think lean and clean protein, fruits, and many veggies, a very small amount of grains if any, nuts, and seeds. You may have one or two larger meals, but if you have gone 16-24 hours without a meal, you don’t want that first meal to be riddled with preservatives, sugar, and processed ingredients.
[RECIPE] Hearty Beef Taco Salad
Serves 4
Ingredients:
- 3-4 cloves garlic, minced
- 1 lb. lean, grass-fed organic ground beef
- 2 t. ground cumin
- 1 t. smoked paprika
- ½ t. chili powder
- 1½ t. chipotle powder, divided
- ½ t. onion powder
- Sea salt and black pepper, to taste
- 4 large gluten-free organic corn tortillas, cut into thin strips
- 3 T. extra virgin olive oil, divided
- 1 c. organic black beans drained and rinsed
- ½ head iceberg lettuce, finely chopped
- 1 large ripe avocado, chopped
- 2 c. cherry or grape tomatoes, quartered
- ½ small red onion, diced small
- 1 c. frozen sweet organic corn, warmed
- 2 T. fresh lime juice
- ¾ c. organic (grass-fed if possible) Mexican blend cheese, finely shredded
Directions:
- Preheat oven to 400°F and line a rimmed baking sheet with parchment paper or a Silpat® baking mat. Set aside.
- Heat a large skillet over medium heat. Add the garlic and ground beef and season with ground cumin, smoked paprika, chili powder, one teaspoon chipotle powder, and onion powder. Season with salt and black pepper, to taste, and stir to combine.
- Cook, stirring occasionally until the meat is browned, approximately 8-10 minutes. Break up the beef with a spatula into small chunks while it cooks.
- While the beef is browning, arrange the tortilla strips on the prepared baking sheet and brush lightly with one tablespoon olive oil. Place in the oven until slightly crispy, approximately 6-8 minutes.
- Stir the black beans into the skillet with the beef until thoroughly coated with the seasonings. Remove from heat and carefully drain excess fat from skillet and set aside.
- Combine the lettuce, avocado, tomatoes, red onion, and corn in a large salad bowl. Sprinkle with remaining olive oil, chipotle powder, and fresh lime juice. Generously season with salt and black pepper, to taste, and toss to combine.
- To serve, transfer salad to a decorative serving platter and top with the seasoned beef and black beans, Mexican cheese, and crispy tortilla strips if desired. Enjoy!
To Your Health,
Patti
