Intermittent fasting (IF) involves cycling between periods of eating and fasting, offering several health benefits:
- Weight Loss: Promotes fat burning by reducing calorie intake and boosting metabolism.
- Improved Insulin Sensitivity: Lowers blood sugar and insulin levels, reducing type 2 diabetes risk.
- Heart Health: May reduce blood pressure, cholesterol, and inflammation.
- Brain Health: Supports cognitive function and may protect against neurodegenerative diseases.
- Cellular Repair: Triggers autophagy, a process that cleans out damaged cells.
- Longevity: Some studies suggest it may extend lifespan by improving overall health.
Always consult a healthcare professional before starting IF, as it may not suit everyone.
Intermittent Fasting Grocery List
Essentials for an IF Kitchen
- Chicken breast
- Ground turkey
- Salmon fillets
- Eggs
- Avocados
- Spinach
- Broccoli
- Cauliflower
- Sweet potatoes
- Berries (strawberries, blueberries)
- Quinoa
- Brown rice
- Olive oil
- Coconut oil
- Almonds
- Greek yogurt
- Unsweetened almond milk
- Chia seeds
Example Intermittent Fasting Recipes
Chicken and Avocado Salad
- Grill 1 lb chicken breast seasoned with salt and 1 tsp paprika.
- Slice and place over 2 cups spinach and 1 sliced avocado.
- Add 1/4 cup sliced strawberries and 2 tbsp almonds.
- Drizzle with 2 tbsp olive oil and 1 tbsp lemon juice.
- Serve within eating window.
Baked Salmon with Cauliflower Mash
- Season 2 salmon fillets with salt and 1 tsp dried dill.
- Bake at 400°F for 15 minutes until flaky.
- Steam 1 cup cauliflower florets for 10 minutes.
- Blend cauliflower with 1 tbsp olive oil, salt, and pepper until smooth.
- Serve salmon over cauliflower mash during eating window.
Chia Seed Pudding
- Mix 1/4 cup chia seeds with 1 cup unsweetened almond milk and 1 tsp vanilla extract.
- Let sit in fridge for 4 hours or overnight.
- Top with 1/4 cup blueberries and 1 tbsp almonds.
- Enjoy as a breakfast or dessert in eating window.