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 by initiating ketosis which, in simple terms, changes your body into a protein and fat burning machine instead of burning sugar for energy. This is the same effect as the keto diet so coupled with intermittent fasting will help boost your results.
A study in the American Journal of Physiology showed that restricting carbohydrates just prior to an intermittent fast changes glucose metabolism which triggered ketosis and the ‘fat burning response’ much quicker in to a fast. Therefore you will be burning fat as soon as you start fasting.
So if you’re having difficulty losing weight with intermittent fasting, try cutting out most (or all) sugar and carbohydrates in your last meal just before your fast.
Protein rich foods have also been shown to help you feel fuller for longer and therefore less hungry during your fasts.