Best Foods to Eat When Breaking a Fast for Maximum Weight Loss

When you’re doing intermittent fasting, it can take some time to ‘untrain’ your brain into thinking you need to compensate for a fast by eating more (or more calorific) foods. For those early in their journey, fasting can very easily lead to binging, overeating or reaching for the wrong foods when your eating period starts. Eating the wrong kind of foods between fasting periods can easily undo all your hard work and stop your progress – or even send it backwards.

So, what to eat when intermittent fasting? The good news is there are plenty of nutritious foods you can eat and enjoy after your fast that will satisfy you and help you towards your goals.

Intermittent Fasting Foods – The Best Foods to End Your Fast

Protein

Everything you’ve heard about protein is true. It’s vitally important for weight loss, muscle building, and satiation. Lean meats, fish, and eggs are great, lean, natural sources of protein. For those who are vegetarian or vegan, foods like tofu and legumes should be your go-to. When you’re on the go or need some convenient protein, look for weight loss shakes or meal replacement shakes with high protein content.

Healthy Fats

It might sound counterintuitive to consume fats when you’re trying to achieve fast weight loss with intermittent fasting. However, contrary to what you may have heard, healthy fats are important for weight loss and play a key role in a Mediterranean diet. Healthy fats like those found in avocados, nuts, olive oil, and fatty fish are, among many other benefits, an excellent source of energy. This is particularly important when you’re including exercise alongside your fasting.

Fibre-Rich Foods

Whole grains (like brown rice or quinoa) and leafy vegetables are your best friends when you end your fast. Not only are they great for digestion, but they will keep you fuller for longer – goodbye hunger pains. Leafy greens, in particular, can be eaten in high volumes as they’re lower in calories, ensuring you don’t jeopardise your diet goals.

Complex Carbohydrates

Carbs often get a bad rap, but not all carbs are created the same. Complex carbs like sweet potatoes, oats, and brown rice provide you with sustained energy – unlike simple carbs, which often give you a blood sugar peak that will soon crash down again. 

Healthy Food Doesn’t Have to Be Boring

By themselves, none of these foods sounds particularly mouthwatering, especially when you’re coming off a fast and want something fulfilling and delicious. But with a little creativity, these foods can be combined to create yummy, healthy dishes that will keep you energised and on track with your fasting journey.

What to eat during intermittent fasting can include colourful curries, stir-fries and salads, hearty stews, and protein pancakes! To inspire you, The Fast 800 website and online offer hundreds of fasting-friendly recipes.

Expert Guidance on What to Eat While Intermittent Fasting

When you’re fasting, what you eat is just as important as the time you spend not eating. You can’t out-exercise a bad diet, and you also can’t out-fast one. When it comes to fasting for weight loss, there’s no such thing as ‘making up’ calories. A diverse diet full of vegetables, lean meat, and complex carbohydrates (within an appropriate calorie range) is not only going to support your weight loss goals but also ensure you can comfortably maintain your fasting periods.

For guidance and inspiration when it comes to fast-friendly food and recipes, following a weight loss programme like The Fast 800 can help. Our programme contains detailed information from experts about what food choices to make, plus hundreds of recipes and food guides to make meal planning easy.

FAQs

What are the best intermittent fasting foods?

When breaking a fast, focus on protein (lean meats, fish, tofu), healthy fats (avocados, olive oil), fibre-rich foods (leafy greens, whole grains), and complex carbs (sweet potatoes, oats). These foods help keep you full, boost energy, and support weight loss while maintaining steady blood sugar levels.

Why is variety important in my diet while intermittent fasting?

A diverse diet ensures you get all the nutrients your body needs for weight loss and overall health. Including vegetables, lean proteins, healthy fats, and complex carbs in balanced meals helps support energy levels, digestion, and satiety. This variety also helps prevent diet fatigue and keeps meals exciting.

What are some good sources of protein?

Good sources of protein include lean meats like chicken and turkey, fish such as salmon and tuna, eggs, and plant-based options like tofu, legumes, and quinoa. Protein-rich foods help build muscle, support metabolism, and keep you feeling full. Meal replacement shakes with high protein content are also convenient options.