What Should I Eat During Intermittent Fasting 16 Hours?

What Should I Eat During Intermittent Fasting 16 Hours?

The idea of intermittent fasting has recently taken the world by storm, with many people embracing this style of eating and the health benefits it can bring. 

Take John for example; he started incorporating an intermittent fasting routine into his lifestyle and is now feeling energized, healthier, and more focused than ever before.

But one question remained: what should I eat during my 16-hour intermittent fast?

Fortunately, meal planning can be a great way to ensure you get the most out of your fasting days, as can working out in the morning, before you break your fast! 

With the right combination of nutritious and tasty foods, you can make sure that your body is getting all the necessary energy and vitamins it needs to stay healthy. In this article, we will explore what to eat during intermittent fasting 16 hours and provide tips on how to meal plan for success.

Whether you’re trying out intermittent fasting for the first time or are already a fan of this style of eating, these meal planning tips will help you maximize your results and keep hunger at bay.

So let’s dive in and find out how to make your intermittent fasting 16 hours as successful as possible!


Understanding Intermittent Fasting

Achieving success through intermittent fasting for 16 hours can feel like an uphill battle, but with the right meal planning, anything is possible.

Allusion to the idea of a journey rings true here- if we take the time to understand our destination, and what it takes to get there, we will be more likely to reach it.

The first step? Understanding intermittent fasting 16 hours as a lifestyle choice. This style of dieting involves fasting for 16 hours and eating within an 8 hour window each day. 

Research suggests that this style of eating can lead to improved health, increased energy levels and weight loss.

For those looking for a way to kick start their diet, this could be the perfect solution!

When creating a meal plan for intermittent fasting 16 hours, it's important to focus on nutrient-dense whole foods that are low in calories and easy to digest. Foods such as oats, quinoa, vegetables and lean proteins are all great options.

Additionally, make sure you’re drinking plenty of water throughout the day; this will help keep you hydrated while also helping curb hunger cravings.

With the right meal planning in place, intermittent fasting 16 hours can become part of your lifestyle - one that yields lasting results.

Taking into account your daily needs and understanding what you should eat at each meal can be a game changer when it comes to achieving success with this type of dieting.

Make sure you do your research so you can make informed decisions about what works best for you!

Planning Your Meals For Success

As the old saying goes, "you get what you put in", and this is especially true when it comes to meal planning for success during intermittent fasting. Intermittent fasting has become a popular way to improve overall health while also helping with weight loss goals.

While there are many different types of intermittent fasting protocols, one of the most common is 16-hour fasts.

Planning your meals wisely during these fasts can help to ensure that you reach your goals without feeling deprived or overwhelmed.

When it comes to meal planning for success on intermittent fasting 16-hour fasts, there are a few key points to keep in mind.

First and foremost, make sure that the meals you plan provide enough energy and nutrition for optimal health. To do this, focus on including lean proteins, whole grains, healthy fats, and plenty of fruits and vegetables in your meals. 

Additionally, try to limit processed foods as much as possible since these can often be high in sugar and unhealthy fats.

Finally, although it may sound counterintuitive, snacking can actually be beneficial during intermittent fasting 16-hour fasts if done right.

Choose snacks that provide a balance of protein and complex carbohydrates such as nut butter on whole wheat crackers or an apple with cheese slices. 

This will help make sure that you have enough energy throughout the day while still adhering to the 16-hour fasting protocol.

By following these strategies when meal planning for success during intermittent fasting 16-hour fasts, you'll be able to reach your goals while avoiding feelings of deprivation or overwhelm.

With some thoughtful planning ahead of time and smart food choices throughout the day, you can enjoy all the benefits intermittent fasting has to offer.

Examples Of Foods To Eat During Intermittent Fasting

Trying to stick to a strict intermittent fasting schedule can seem like an exhausting ordeal. But with the right meal plan, you can make it through the 16 hours successfully! Let's take a look at some of the best foods to include in your fasting meals.

Imagining yourself as a chef preparing meals for your body is a great way to get into the right mindset for this challenge.

After all, food is fuel and you want to create something that will give you the energy and nutrients needed to stay on track.

Here are five items that should be staples in your intermittent fasting meal plan:

  • High-fiber fruits and vegetables: Eating plenty of fresh fruits and veggies helps keep you feeling fuller for longer while also providing essential vitamins and minerals. 
  • Lean proteins: Chicken, fish, eggs, nuts, and legumes provide protein which helps build muscle and keeps you satiated during a fast. 
  • Healthy fats: Avocado, olive oil, coconut oil, and nut butters are all good sources of healthy fats that can help keep hunger at bay. 
  • Whole grains: Whole wheat breads, oats or quinoa are all excellent sources of complex carbs that will give you energy without spiking your blood sugar levels too much. 
  • Herbal teas: Drinking herbal tea throughout the day can help reduce cravings as well as boost your metabolism.

Having a balanced meal plan is essential if you want to succeed with an intermittent fasting schedule.

Incorporating these foods into your diet will not only help ensure that your body is getting the nutrients it needs but also help ward off any hunger cravings during those long 16-hour fasts! With some careful planning and discipline, you'll be able to achieve success with intermittent fasting in no time!

Eating Habits To Maximize Results

As we’ve already discussed, intermittent fasting 16 hours a day can be a great way to reach your health and fitness goals.

But in order to maximize results, it’s important to come up with an effective meal plan that fits your lifestyle.

Here are some eating habits that can help you achieve success with intermittent fasting:

  • First, make sure to get enough protein each day. Protein is essential for maintaining muscle mass and keeping you feeling full during the fasting period. Good sources of protein include lean meats, fish, eggs, dairy products, nuts and seeds. 
  • Additionally, you should focus on eating whole-grain carbohydrates rather than processed foods like white bread or cereal. These types of carbs provide energy and help keep your blood sugar levels stable throughout the day.
  • Finally, try to increase your fiber intake by including more fruits and vegetables in your diet. Fiber is important for digestion and can help reduce cravings during the fasting period. Eating lots of leafy greens will also ensure you get plenty of vitamins and minerals that are essential for optimal health.

By following these simple tips for meal planning during intermittent fasting 16 hours a day, you can reach your health goals without feeling deprived or hungry all the time!

Tips For Making Intermittent Fasting Easier

Intermittent fasting is a great way to help with weight loss and overall health, but it can be difficult to stick to. Here are five tips to make the 16 hour fast easier.

First, plan ahead! Having meals prepped and ready for the fasting window can help make the process a lot smoother. Meal planning for success is key here. If you know you’re going to be busy during your feeding window, prep meals in advance and store them in the fridge or freezer so you don’t have to worry about finding something healthy when you’re pressed for time.

Next, stay hydrated! Keeping yourself hydrated throughout the day will help stave off hunger pangs, as well as reduce any potential headaches that may occur from dehydration. Aim for at least eight glasses of water per day, and add in herbal teas or bone broth if needed.

It's also important to get enough sleep. During your fasted state, your body might need more rest than usual so listen to what it's telling you and take naps if needed! That said, aim for 7-8 hours of quality sleep each night.

Finally, keep snacks on hand - while they're not necessary during intermittent fasting, having some healthy snacks around can be helpful in case of emergencies or cravings that come up during your fasted state.

Here are some ideas: 

  • Nuts & Seed
  • Hard boiled eggs
  • Fruit & Veggies (i.e cucumbers & carrots)
  • Greek yogurt & Kefir
  • Smoothies
  • Avocado Toast

By following these tips and doing your meal planning for success beforehand you'll have an easier time sticking with intermittent fasting! With some careful preparation, soon enough fasting 16 hours will feel like second nature.


It’s clear that intermittent fasting 16 hours can be a great way to reset your body and jumpstart weight loss. With careful meal planning, you can maximize the benefits of this diet approach.

From healthy fats, lean proteins, and complex carbohydrates to mindful eating habits, there’s a lot you can do to ensure success while following an intermittent fasting plan.

But it doesn’t end there. By using some of the tips mentioned above I can make intermittent fasting easier and more manageable.

For instance, I could start off slowly by reducing my eating window from 8 hours to 12 hours before attempting 16 hours of fasting.

I could also fill up on low-calorie, nutrient-dense foods like fruits and vegetables during my eating window so that I feel fuller for longer periods of time while fasting.

With all these strategies in place, I’m confident that I can make intermittent fasting work for me and achieve my desired health goals.

So don’t give up! With the right meal planning and dedication, intermittent fasting 16 hours is totally doable - and you’re guaranteed to see results in no time!

Molly Winter

About the author

Hi there! I'm Molly Winter, a certified personal trainer from New York City. I'm passionate about helping others achieve their fitness goals and lead healthy, happy lives. With years of experience and a wealth of knowledge, I'm dedicated to providing individualized plans and expert advice to help my clients reach their full potential.

When I'm not in the gym, you can find me exploring the city, trying new healthy recipes, or simply enjoying time with friends and family. I'm always on the go and I love sharing my fitness journey with others.

Follow me on my personal fitness journey and get inspired to lead a healthier, happier life!

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