Can You Really Eat Anything While Intermittent Fasting?

The internet is divided on whether you can eat anything while intermittent fasting, and that’s because 90% of it is trying to sell you a supplement.

Not here. In this post, I’ll explain what you can eat and when. From pizza, and junk food, to rice and fruit, I’ll debunk it for you for free.

Can You Really Eat Anything While Intermittent Fasting?

During your fasting window, when you are not eating, you can only have 0-calorie drinks. During your eating window, you can eat and drink foods that fit your dietary needs and goals.

Since intermittent fasting is not a diet you can eat anything you want as long as it supports your health and wellness goals. I personally advise planning your intermittent fasting meals so they include a variety of nutritious foods.

If you’re practicing intermittent fasting to aid with weight loss, then it’s really important that you get enough calories without making your body think it’s starving since that’s proven to slow down your metabolism and hinder weight loss. The quality of those calories also counts!

Essentially, you want to use intermittent fasting to create a meal schedule and, within that schedule, focus on making healthy meals.

With all of that said, we’re human. We get invited to parties, have movie nights, love take-out, and more. So, below I’ll address the most common questions I get asked about the topic:

Can You Eat Pizza While Intermittent Fasting?
Yes, you can eat pizza during your eating window if you practice intermittent fasting. If pizza night is your thing, enjoy it. When your meal ends and you’re done eating for the night, your fasting window can begin.

Can You Eat Junk While Intermittent Fasting?
Yes, you can eat junk food during your eating window if you practice intermittent fasting. While it’s not recommended that you make high-fat, high-sugar, and ultra-processed foods the norm, celebrating with a cupcake or two, and having a Slurpee at a game, is called living your life -in moderation.

Can You Eat Carbs While Intermittent Fasting?
Yes, you can eat carbs during your eating window if you practice intermittent fasting. Your body needs carbohydrates to function and for energy. Some carbohydrates are essential even if you follow a low-carb or ketogenic diet while intermittent fasting.

That said, aim for healthy sources of carbohydrates such as whole grains, fruits, vegetables, and beans/legumes instead of desserts and soft drinks.

Can You Eat Rice While Intermittent Fasting?
Yes, you can eat rice during your eating window if you practice intermittent fasting. Much like the statement above about carbs, rice is a grain that provides nutrition (fiber, minerals), and it’s satiating.

I personally enjoy a serving of rice in the evenings with dinner as part of my last meal since it fills me up. If you are eating low-carb, check out these cauliflower rice recipes.

Can You Eat Fruit While Intermittent Fasting?
Yes, you can eat carbs during your eating window if you practice intermittent fasting. And while fruit contains sugar, it’s considered a healthy carbohydrate and a good source of vitamins, minerals, fiber, and other phytonutrients.

A serving of fruit as a snack in a lower-sugar smoothie can be just as delicious, keep you full, and deliver nutrition.

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Can You Eat Anything While Intermittent Fasting and Still Lose Weight?

If you’re wondering if you can eat a shitty diet made up of highly processed foods (even if they have a keto or low-carb label on them) and still lose weight, you’re on the wrong website. Junk is junk, no matter the label.

If what you want is to lose weight and keep it off long-term, it’s recommended you plan your meals with a variety of nutritious foods from all food groups so your body gets the nutrition it needs from different sources and it includes healthy fats, carbohydrates, protein, vitamins, minerals, and all the other micronutrients that are important for your health.

Treats, from time to time, are ok. Long term, you want to make healthy eating a priority without feeling deprived.

In the short term, you might want to work with a nutritionist or your medical provider to determine how many calories your body needs based on your age, lifestyle, health conditions, and activities. After that, they can advise you on how to restrict calories in the short term.

Studies have shown that intermittent fasting can benefit weight loss with short-term caloric restriction. This means that eating fewer calories than your body needs daily can help your body lose fat (and weight).  

How Much Should I Eat While Intermittent Fasting

During your fasting window, when you do not eat foods, you can only consume foods without calories, including black coffee, tea, water, etc. 

During your eating window, you should eat as many calories as it is recommended for your personal needs. These include age, sex, height, weight, physical activity, and medical conditions (if any). You can figure out a rough estimate using a calorie calculator.

How much to eat will depend on the types of foods you choose to make up your diet. You can always print a healthy foods list pdf and keep it handy while planning your weekly meals. 

You can easily practice intermittent fasting long-term by practicing good eating habits. If you have a family, you can establish these together with a 30-Day Healthy Eating Plan.