What can you not do during intermittent fasting?

Intermittent fasting is the practice of restricting your food intake to certain hours or days during a given amount of time, usually a week. When you do eat, it is recommended that you avoid processed meats, sugar, trans fats, and refined starches. Whole foods like avocado, berries, and lean animal-proteins are best.

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Whole foods like avocado, berries, and lean animal-proteins are best.

Stay hydrated as well, otherwise, you run the risk of fatigue, dizziness, and headaches. Limiting your daily calorie intake is associated with an extended intermittent fasting span. So, the buzzy concept behind intermittent fasting is actually nothing we haven't already heard before. Intermittent fasting, or IF, is not actually considered a diet, but rather an eating pattern. It has been proven to promote healthy brain function, lower blood sugar, and help maintain a healthy body weight. And the best part is you supposedly can eat what you want during your allotted amount of time during the day. Eating the wrong foods during your meal times can counter the benefits of intermittent fasting. The thing is, that is not exactly true. Actually, many experts agree that if you practice intermittent fasting but then overeat during your meal times, you are actually defeating the purpose of the practice. Rather, in order to really reap the benefits of intermittent fasting, the idea is to eat the right foods that will hold you over during your non-eating periods. "IF works via calorie restriction," nutrition expert Dr. Mike Roussell, Ph.D. told INSIDER. "So if you fast for 24 hours but then eat twice the amount of food that you normally would during the subsequent 24 hours then the fast is essentially pointless." This is why the quality of what you eat during your meal times is so important. The most important food groups to include when practicing intermittent fasting are animal proteins, vegetables, berries, and whole grains. "If you are intermittently fasting make sure you eating a full and satisfying meal filled with nutritious grains, vegetables and lean proteins," said Lyuda Bouzinova, an ACE-certified personal trainer and co-founder of Mission Lean. "The goal is to get all of your nutrition from fewer meals so don’t waste the space on your plate by filling it up with things that won’t add anything beneficial to your body’s biome," she told INSIDER.

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There is an ideal meal for someone intermittent fasting. "A plate of wild rice with some roasted salmon or baked cod prepared with delicious veggies and olive oil and add some avocado for extra creaminess," Bouzinova said. "You will get tons of nutrition, feel satiated at the end of the meal, and will feel strong and energized when you wake up the next morning."

There are certain foods you should avoid.

Eating foods like cake is not recommended. CBS

Miami-based dietician Monica Moreno agreed. "Food quality and quantity must indeed be honored!" she told INSIDER. Moreno recommends also adding fermented foods, omega 3 fatty acids, other anti-inflammatory fatty acids, herbs and spices in non-supplement form, and dairy or dairy substitutes to your meal list as well. "You only have a 6-12 hour window so it’s a matter of timing," she explained. One thing is definitely a must, though. "Avoiding refined starches, added sugars, trans fats, and processed meats still hold true!" Moreno stressed.

Stay hydrated.

Drinking certain low or no-calorie drinks is usually allowed when practicing intermittent fasting and it’s really important to always stay hydrated. Intermittent fasting is not an easy habit to keep up with, but getting dehydrated will make it even harder. Dehydration can cause headaches, fatigue, and dizziness which would derail your intermittent fasting pretty quickly. Most intermittent fasting plans allow for unsweetened coffee or tea, water, and broths, so make sure whatever type of plan you choose you know which liquids are allowed and you fill up on those.

For more great stories, head to INSIDER's homepage.

insider.com - What to Eat While Intermittent Fasting - Insider

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