While intermittent fasting is meant to be flexible and allow you to enjoy all of your favourite foods when you’re starting out, it’s helpful to know what foods will help stave off hunger and boost your fasting results.
Studies have shown that limiting your carbohydrate intake (cereals, grains, bread, rice) and instead eating protein and fats is ideal for optimizing your body’s response to fasting and will therefore boost your weight loss results. It does this (in simple terms) by changing your body into protein and fat burning machine rather than burning sugar for energy.
A study in the American Journal of Physiology (1992) looked at the effect of restricting carbohydrates on a group of subjects who fasted intermittently and showed that restriction in carbohydrate intake prior to their fasts changed their glucose metabolism which triggered the fat burning response of fasting earlier into their fasts.
So if you’re having difficulty losing weight with intermittent fasting, try boosting your efforts by cutting out most (or all) of your carbohydrates just before your fast and have a high protein meal such as a steak, chicken, eggs or fish.
Protein rich foods have also been shown to help you feel fuller for longer and therefore less hungry during your fasts.