This post addresses What to Eat When Intermittent Fasting!

In my past 1.5 years of fasting, I’ve come to realize people don’t understand that the “rules” aren’t so much what to eat when intermittent fasting, it’s more about when you intermittent fast.  I am asked all the time, what do you or what can you eat while intermittent fasting?  The answer is simple, but requires an explanation.

Simple Answer: Anything!  I very intentionally don’t have exclusions, “bad foods’ or the like.  I allow myself to enjoy every single eating window!

Now before you go pick up a dozen donuts to gleefully partake in the ‘eat anything’ read on to see how I implement this.

What to Eat When Fasting…Why No Limits!?

Think of any diet you’ve done with restrictions.  My go-to was always weight watchers.  I could follow the point system SO WELL, I could succeed but what happened eventually?!  I got sick of avoiding certain foods, and having a select few zero point foods as my main choices.

Maybe for you this fatigue came from limiting carbs on KETO.  You may have hit a wall where you obsessed about potatoes because you couldn’t just enjoy them.  Or avoiding fats while eating a low fat lifestyle – you might start to dream of bacon!

If we’re anything alike, avoiding foods or having a list of what you cannot eat will make you want that one item (or list of items!) even more.  It’s the forbidden fruit!  Who hasn’t heard the phrase you want what you can’t have.  It’s human nature and I am indeed human.

For example…

Perfect example of this is I am currently in a challenge (75 Hard) and one element of the challenge is no alcohol for 75 days.  I easily go months without drinking from time to time.  It’s not a huge part of my diet nor lifestyle.  But guess what I am DREAMING of since it’s off limits?! A margarita.  Literally the only thing I cannot consume is alcohol and I’ve been wanting it!  I’m only 10 days in.

Use Time Limits

SO – time is a concrete limitation.  I can understand time.  Further, I don’t feel deprived nor like I’m missing out when my limitations are time.  Plus, with a bit of planning, I can make any time of day my eating window.  Wait XX hours in between eating windows and then enjoy!

The focus on the fast and allowing myself to enjoy the eating window does a number of things for me.

How I benefit from “eating anything”:

-Gratefully, I look forward to my eating window

-I don’t obsess about food choices (ie longing for the forbidden pizza)

-I don’t count anything!  Having freedom of trying new foods, new recipes, eating out without a calculator or app to assist me in planning is a huge mental burden lifted.

-I can easily say “no” to foods I would obsess about in a traditional diet.  Because it’s not off limits, I am less inclined to include it.  I know it’s counter intuitive, but in reality (at least for me!), if I’m not obsessing over what I can’t have, I am really not thinking of it often.  Do I eat donuts, cake, pie and ice cream cones?! YES 🙌 But not daily.

-My window is small usually and I do get full – therefore, even if I indulge in certain  foods, I will hit a limit and close my window.  Because it’s not the last hoorah with said food, I don’t feel like I need to eat the entire carton!  There is tomorrow’s eating window if I want more!

Illustration of Eating Anything and the Freedom of Choice

Friday was the start of my kids’ spring breaks.  We planned to have a family movie night with carryout pizza and Italian sodas as a kick-off.  I LOVE having fun events or celebrations at our house.  And usually, as a foodie, that means we include delicious foods.

In my previous roller coaster of diets, I would simply plan all the goodies for my family while I ate an alternative (not as fun!) version OR (and most often) I would participate and beat myself up afterwards.

But now, I planned my window to include the spring break pizza party.  The same can be applied to any fun food event.  I eat whatever is planned, and since I plan it… I know I will love it!  When I am satisfied, I close my window and begin the next fast.  It’s simple and effective.

Here is the thing, I didn’t feel like I need to eat as much pizza as possible.  Because my window can always include pizza, I don’t feel like it’s now or never.  I also don’t have the feeling of regret and tell myself, well you already broke your ‘no pizza rule’ better eat 3 more pieces and try again next time.  Because it’s not off limits, I am better at recognizing when I’m still too full.

Further, if I eat too much of something, I really feel worse and that feeling is training me to make sure I continue to feel good!  I feel SO GOOD while fasting, why continue to eat in ways that make me feel horrible.

Quick Italian Soda Recipe:

1 shot (1.5 oz) flavoring

1 shot (1.5 oz)  half & half

ice

fill remaining 16 oz cup with club soda

top with whipped cream

SO Delicious, easy & festive! Use colors/flavors to match any theme!

Click the image to shop these glasses or flavoring from World Market.

Click the image to shop these ingredients at Target

Word of Caution on How to Interpret ANYTHING

It’s small-minded to believe that eating ANYTHING means all my choices will look like this spring break party dinner.

Just because I CAN eat anything, doesn’t mean I eat everything all the time!  Pizza exists in my diet, but so does daily fruit and vegetables.  I still choose cauliflower rice instead of rice because it’s a better choice (one that I personally love!)

There are still times I think to myself “wow, I’ve had a lot more sugar than normal, I need to be conscious of that the next few days”.  Most of our meals are planned with a fruit, a vegetable a protein and grain.  I still try to be reasonable in my choices.  It’s an easier thing to incorporate, when I am going off of how I feel & what my body is craving and learning what feels good instead of a rule or list of foods to eat.

Final Thoughts

As the saying goes, “Everything in moderation, including moderation” – Oscar Wilde.

If you’re interested in seeing some other fun foods I make room for in my eating window, check out me going to the Crumbl cookie grand opening, a date day or me attempting the 10,000 calories challenge.