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What Should I Eat While Intermittent Fasting? (FREE Food List!)

Ever since first publishing my intermittent fasting weight loss results, my inbox has been flooded with questions from people asking, “what should I eat”?

I normally say, “keep it clean and drink lots of water”, but lately I’ve found myself going into greater detail about exactly what “clean” means.

On the one hand, I think we all know when trying to lose weight it’s better to reach for the broccoli than the bacon. But beyond that, it can be confusing to figure out what exactly to eat.

So, since I have had success losing weight intermittent fasting, I will share the foods that I think work best!

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Build Your Intermittent Fasting Grocery List

First and foremost, here is the approved foods list from which I create my grocery list each week.

Much of it was suggested to me by a personal trainer I had for a few sessions a few years ago.

I later took an online fitness program that had a similar meal plan with a few tweaks and additions.

Then my husband got into fitness and his program had a list that suggested some things that I enjoy when he prepares them. So, I combined all these resources into one, and now have this super cool list to work with when I’m focused on eating really well!

I don’t buy everything on this list every time, mind you. And, of course, sometimes I pick up things that aren’t on the list. A girl’s gotta live a little!

But it really is a great starting place for what items to look for if you’re clueless about what you should eat while intermittent fasting.


Pro Tip: Find Quick & Easy Clean Eating Recipes On Pinterest!

Pick items you really like, then search Pinterest for quick and easy recipes that contain those items, and voila… healthy, tasty meals in a flash! I curated the below Pinterest board to help you get started with some great ideas. Click Here to follow the board and save yourself some time!


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3 Intermittent Fasting Clean Eating Diet Tips

Now that you have your approved foods list, pick and choose the items you want to work with. Once you gather your groceries and start to prepare your meals, keep these three intermittent fasting clean eating diet tips in mind!


Intermittent Fasting Meal Plan Tip #1: Cook Ahead & Eat At Home

clean eating intermittent fasting tips

One of the things I love most about intermittent fasting is the flexibility. You’re not really taking anything totally off your list.

Even fast foods in moderation are still okay. But if you go too crazy with that your weight loss results will be minimal at best.

So, the first thing I do when I go into a mode of clean eating is make sure I’m eating at home nearly 100% of the time.

To do that, I kinda sorta meal prep (but not really).

I don’t actually pre-package individual meals all neatly in my refrigerator or anything (though I admire those who do).

But I will make a few meals at once and have a surplus of leftovers to choose from.

I find my biggest deterrent when trying to eat clean from home to lose weight is not having food at the ready.

So, if you’re anything like me, having even a little extra food prepared can be all the difference between staying on track and going off the rails.


Intermittent Fasting Diet Tip #2: Foods To Avoid

food to avoid intermittent fasting

While nothing is totally off-limits with intermittent fasting, some foods I try to stay away from as much as possible. These are heavily processed sugary foods such as donuts and candy. Regular white bread. Chips and such.

Though these are among my favorite foods, I find they spike my hunger and throw off my appetite a bunch. Plus, the belly bloat I get after is no bueno.

Also, I don’t drink alcohol anymore, but if you do drink alcohol I recommend cutting back while intermittent fasting.

Speaking from experience, drinking too much can make it challenging to stay on target the next day (or couple of days). It’s really best to curb it as much as you can if you’re trying to lose weight.

Also, avoid drinking calories altogether.

This means no fruit juice, heavily sugared and creamed coffee, or sugary sodas!

The point of cutting out one meal (or more) a day and the benefit is easy calorie reduction. Going and drinking liquid calories that won’t even keep you full is kinda beside the point.

Develop a love affair with water, tea, black coffee, Crystal Light and you’ll fare much, much better.

And speaking of calories…


Intermittent Fasting Diet Tip #3: Count Calories For At Least A Couple Days

I know, I know. Counting calories SUCKS. It really does.

It’s cumbersome, time-consuming, and not very much fun at all.

But it’s really an eye-opening activity that can give you enormous insight to why you may not be losing the weight you want to lose.

While making a habit of counting all your calories all the time will improve your weight loss result overall, just trying it for a couple days will still be insanely beneficial.

You’ll be so surprised to discover exactly how much you’re really eating.

It’s super easy to think you’re eating light because you’re eating healthy-ish foods, but in reality, still totally be overeating.

My classic issue is with things like oatmeal and peanuts. Healthy enough foods, yes. But it’s painstakingly easy to eat too many oats and too many peanuts. And yep – gain weight even if you’re fasting 16 hours daily.

I highly recommend committing to just a handful of days on MyFitnessPal.

Like, your first 3 days. 

The above image shows my weight loss results for February 2019 with counting calories. It really gets easier as you go along, and it’s SO worth it! 

Here’s exactly how to count calories for intermittent fasting with MyFitnessPal!


Get A General Idea Of Different Foods’ Calorie Values

intermittent fasting diet

Go to the grocery store and cook a few meals with leftovers, logging those recipes in the app so you know what they’re worth calorie-wise. Then get comfortable with some stand-alone foods that you might eat as snacks.

Knowing how many calories are in an apple or banana, a handful of peanuts, a small bag of pretzels, or a boiled egg can really help you wrap your mind around the number of calories you’re consuming. 

Just that little bit of knowledge gives you more power and control over your diet.

And who knows? You may find that it’s not as bad as you think (it does get easier over time once you start logging the same foods over and over).

Plus, with intermittent fasting you’re logging fewer foods that you normally would, because you’re only eating for 8 hours of the day.

You shouldn’t have that many items to log anyway, right? ????


Clean Eating Intermittent Fasting – Is It For You?

Intermittent fasting 16:8 is the best way to lose weight fast in a month or lose weight fast in a week without exercise. But if you are just getting started with intermediate fasting for beginners to lose weight, you may not know what to eat! This intermittent fasting meal plan guide will help you with clean eating foods list for what to eat intermittent fasting for weight loss

So, do you think you can start a clean eating intermittent fasting diet plan?

I’ll be the first to admit that I’m not perfect when it comes to eating right. I always go a couple weeks doing super well, then get bored and fall off and start to revert.

BUT… over time it averages out, and since I’ve kept going with it and haven’t given up, I’ve seen steady, consistent weight loss!

My motto is “progress, not perfection”.

Just trying to do better and be better as a general rule over the long-haul, and that steady approach is what wins out in the end.

I wish you the best of luck with intermittent fasting and hope you use it wisely to get the body and life of your dreams.

The ONLY Intermittent Fasting Planner You’ll Ever Need!

How To Track Intermittent Fasting

If you’d like to get started with intermittent fasting or you want to take your intermittent fasting weight loss to the next level, what you really need is the Intermittent Fasting Fitness Planner

It literally has everything you need to track fasting, strength & cardio training, pounds/inches lost, space for notes, slots for before & after pics, and three 30-day fitness challenge charts! 

Save precious time toggling between different planners for different things, and speed up your weight loss results with a complete solution


More Intermittent Fasting Info:

What Should I Eat While Intermittent Fasting? FREE Clean Eating Food List!