Intermittent Fasting - Getting Your Feeding Window Right
While fasting, you want to eat food that helps you stick to your weight loss plan during the day. Avoiding binging in your feeding window will prevent unwanted weight gain. Getting the right amount of macro and micronutrients will help you achieve your goals.
Check out the food list below:
Eating more fibre regulates your energy intake and body weight. Not only this, dietary fibres help you to remain full throughout the day and maintain your satiety. According to studies, adding 14g/day additional fibres to your diet helps you to reduce your energy intake by 10% and results in a weight loss of 1.9 kg over a period of 3.8 months with obese people having greater beneficial effects on reduced energy consumption and weight loss (Source). Dietary fibres also affect body metabolism and inflammation, increases insulin sensitivity and regulates the secretion of gut hormones (Source). Food items that contain dietary fibres include whole grain, pasta, peas, pulses, apples, potatoes, raspberries, broccoli and carrots.
Long story short, eat your vegetables.
Omega-3 fatty acids
Omega-3 fatty acids control body weight in obese patients and provide satiety (Source). They also affect cardiovascular function by controlling inflammation and blood clotting. Omega-3 fatty acids are also important in improving cognitive function in Alzheimer’s disease. Omega 3 fatty acids are found in egg yolks, hemp, seafood and fish oil (Source).
You can read more about Omega 3 for athletes here (related article)
High protein diets are associated with burning more calories through the thermic effect of food and satiety. Studies also show high protein diet also reduces overall energy intake and helps to reduce weight as compared to low protein diet (Source). High protein sources that are helpful in weight loss are beans, eggs, beef, organ meats, lentils and (yes, even) soy.
What Should You Avoid In Your Feeding Window?
Sugary drinks contain about 10-15g/100ml of sugar. According to studies, sugary drinks lead to obesity and just avoiding these drinks showed a decrease in body weight. Also, sugary drinks are less satiating and are a sneaky way of getting more calories. Fructose in high fructose corn syrup not only cause weight gain but also reduces insulin sensitivity (Source).
Saturated fatty acids
Although their status among the health and fitness community is up for debate. The cold, hard science of saturated fatty acids show that they have a pro-inflammatory role and increase inflammation in the body. They also increased the expression of obesity-linked genes (Source). Having fat was supposed to be genetics, right? Saturated fatty acids are found in ghee, butter, palm oil and kernel oil, and MCT oil.