🥗 The Complete Guide to Intermittent Fasting: What to Eat and Drink

Hello! This is SimFast, your intermittent fasting app! The key to successful intermittent fasting isn't 'when' you eat, but 'what' you eat. I'll tell you everything you need to know to spend your fasting and eating windows wisely for a healthy lifestyle.

Intermittent fasting isn't just about starving; it's a 'smart eating strategy' that gives your body a rest and optimizes your metabolism. To maximize the effects of this strategy, what you consume during and after the fast is crucial.

Part 1. The Fasting Window

The goal of the fasting window is to keep insulin levels stably low, encourage your body to use fat as an energy source, and activate autophagy. The principle is to consume zero-calorie beverages.

💧 What's Allowed

• Water: The most important. It aids metabolism, maintains hydration, and reduces feelings of hunger. Mineral-rich water is even better.
• Black Coffee: Americano or drip coffee with no additives like sugar, syrup, milk, or cream is okay. The polyphenols in coffee can help with autophagy and suppress appetite. (1-2 cups a day recommended)
• Tea: All types of tea, such as green tea, black tea, and herbal tea, are fine as long as they don't contain added sugar or honey. The catechins in green tea are particularly helpful for boosting metabolism.
• Sparkling Water: Plain sparkling water without artificial sweeteners or sugar is a great way to feel refreshed during a fast.
• (Optional) Bone Broth: A small amount of bone broth can help replenish minerals and electrolytes, preventing dizziness or low energy during a fast. However, as it contains a small number of calories and amino acids, it may break a "clean fast." It's recommended for beginners who are finding the fast difficult.

🚫 What to Avoid

"Aren't zero-calorie drinks okay?" Although they have no calories, studies suggest that the sweet taste of artificially sweetened drinks can trigger an insulin response. This can reduce the effectiveness of your fast, so it's best to avoid them.

• Any beverages with sugar, honey, or syrup
• Lattes with milk or soy milk
• Fruit juice, fruit syrups
• Amino acid supplements like BCAAs (can interfere with autophagy)

Part 2. Breaking the Fast (First Meal)

The first meal after a long fast has a big impact on your body. The key is to choose foods that are easy on your digestive system and don't spike your blood sugar.

👍 Recommended Foods for Your First Meal

The Principle: "Start light and gentle to wake up your body."

1. Healthy Fats and Protein:
   • Avocado: Rich in minerals and healthy monounsaturated fats, it helps you feel full.
   • Eggs: A great source of protein, nearly a perfect food. (Boiled or scrambled)
   • Fish, Chicken Breast: High-quality, easily digestible protein.
2. Fermented Foods:
   • Greek Yogurt (unsweetened), Kimchi: They supply beneficial gut bacteria to gently restart your digestive system.
3. Soft Vegetables:
   • Cooked Vegetables: Cooked veggies like spinach, mushrooms, and zucchini are easier to digest than raw ones.

👎 Foods to Be Cautious With for Your First Meal

• High-Carb, Refined Sugars: Bread, noodles, rice cakes, snacks, and sugary foods can cause a sharp blood sugar spike, leading to fatigue, drowsiness, and fat storage.
• Fried or Greasy Foods: These can be a heavy burden on a digestive system that has been resting for a long time.
• A Handful of Nuts: While healthy, they are high in fat. Eating too many at once can cause indigestion, so it's best to have only a small amount for your first meal.

Part 3. Filling Your Eating Window

The eating window doesn't mean it's a 'free-for-all' time. Think of it as 'nutrition supply time' to replenish your body with essential nutrients.

🌟 Nutrient Principles for Your Eating Window

1. High-Quality Protein: Prevents muscle loss and keeps you full.
   • Examples: Chicken, beef, fish, tofu, beans, eggs
2. Healthy Fats: Essential for cell membranes and hormone production.
   • Examples: Olive oil, avocado, nuts, seeds, fatty fish
3. Complex Carbohydrates: Unrefined carbs provide sustained energy by raising blood sugar slowly.
   • Examples: Brown rice, quinoa, whole wheat bread, sweet potatoes, oats
4. Fiber-Rich Vegetables: Packed with vitamins, minerals, and antioxidants, and essential for gut health.
   • Examples: Leafy greens, broccoli, bell peppers, mushrooms, etc.

Expert Tip: Try eating in this order: Veggies → Protein/Fats → Carbohydrates. Starting with fiber helps prevent a rapid spike in blood sugar.

Intermittent fasting is effective for many but not suitable for everyone. If you are pregnant, breastfeeding, an adolescent, have diabetes, or have other medical conditions, please consult with a doctor or specialist before starting.

We're cheering for your healthy intermittent fasting journey!