Intermittent fasting may offer a number of health benefits, such as improved insulin sensitivity, increased fat burning and reduction of inflammatory processes in the body. However, when you follow intermittent fasting, it’s important to ensure you are meeting all your nutritional needs and avoid micronutrient deficiencies. Check out a few helpful tips from Bioniq clinical dietitian Lama Dalloul to stay on track with your nutritional balance during fasting.
Intermittent fasting is a food discipline that aims to cleanse the body and mind, help you lose excess weight and balance your metabolic function. To fully experience the benefits of intermittent fasting, you should not just focus on when to eat, but what to eat as well. For example, consuming refined sugars and processed or deep fried foods during your eating window may only trigger inflammatory processes in your body and prompt you to gain weight, instead of normalizing your metabolism.
Always make sure to consume balanced meals that include whole foods, fresh fruit and vegetables. To control the quality of your meals, stick to a healthier cooking process, avoiding using too much oil, opt for baking vs frying and avoid adding too much salt or sugar. In addition, when you break your fast, take it slow and maintain portion control. It might get too enticing to indulge in an intense feast during your eating windows but eating too much could affect your digestion process and make you consume extra calories.
Let’s look at some of the key nutrients to keep in mind when you plan your meals.
Key nutrients to consume:
Complex carbohydrates will help your body maintain proper blood glucose levels, support your energy levels and reduce hunger.
Foods to include: whole grain bread, oatmeal, sweet potato, quinoa, barley.
Lean proteins will act as a fuel for your body and help you maintain muscle mass.
Foods to include: beans, chickpeas, grilled chicken, Greek yogurt, eggs
Fruit and vegetables will act as a good source of fiber, which is essential to prevent constipation. Fruits are low in calories but can act as a natural source of sugar and water, keeping you full and hydrated.
Foods to include: watermelon, melon, banana, pineapple, broccoli, lettuce, blueberries, strawberries, orange
Healthy fats are essential to balance your diet and give you energy.
Foods to include: avocado, seeds, nuts
Water intake is essential to make sure you stay well-hydrated throughout the day and between your fasting windows.
When you fast, it might be extra challenging to get all necessary nutrients through diet. Therefore, additional supplementation can support your body needs and prevent micronutrient deficiencies when you follow intermittent fasting. Tip: make sure to take your supplements during your eating window, with plenty of water and not on an empty stomach to promote optimal absorption of key nutrients and avoid digestion problems.
Fasting or not, remember – it’s always important to keep track of your micronutrient status. Taking a 50-parameter Bioniq Blood Test can help you understand your current body needs and reveal any nutrient deficiencies. With the Bioniq Blood Test, you will receive access to the Bioniq App that allows you to easily retrieve your lab reports, see explanations of each parameter, and receive a consultation with our clinical dietitian to help you understand the correlation between your lifestyle and health status.
As a final step, we can customize your bioniq supplement formula, especially for your unique body needs and make sure you take all the right micronutrients.
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