Intermittent fasting, often simply called IF, is a diet where you alternate between periods of fasting and eating, as its name suggests.
IF has several different types and the foods and drinks you are allowed to consume during your fast will depend on your chosen method and your specific goals.
During the periods when you’re not in a fast, you must treat yourself to a varied and healthy diet that benefits your body. The following are the four essential vitamins that you should have on your plate.
Vitamin D is the all-important sunshine nutrient that your body needs and for good reasons. It’s a must to get the right dose of vitamin D as it helps build a stronger core and bones and strengthens your immunity.
If you can’t go out and get an adequate amount of sunshine during the day, see to it that you load your plate with lots of food rich in vitamin D during your eating window. You can also consider nourishing vegetarian and vegan options. Vitamin D supplements are available as well to serve as good alternatives.
Omega-3s are trace minerals that many people unfortunately lack in their bodies. With known benefits not just for the heart but also for the eyes and brain, regular supplementation of these omega 3s can help you lower your risk of suffering from heart diseases, anxiety, and depression.
Just so you know, bacteria are not made equal. Trillions of bacteria live in or on the human body, with most of them found in the gut. The live bacteria known as probiotics help you digest fiber and synthesize vitamins. Research also revealed that imbalances in your gut bacteria can also affect your mental health.
These probiotics are living organisms naturally found in several fermented foods including yogurt, kimchi, miso, kefir, and sauerkraut. These are considered good bacteria that help lessen inflammation and aid digestion.
Foods that contain probiotics are essential parts of your intermittent fasting diet or else, you may end up suffering from digestive problems such as bloating, diarrhea, or constipation. If you’re not particularly fond of foods rich in probiotics, you can always use probiotic supplements as an alternative.
Whole Food-based Multivitamins/Minerals
Whole food-based multivitamins are rich in minerals and vitamins as well as other ingredients at times. These supplements provide your body with the necessary vitamins that you can’t get from your diet.
Multivitamin supplements are recommended if you are on a fasting routine where you are required to fast for the whole day like OMAD fasting or prolonged and extended fasting with fasts that go beyond 24 hours.
High-quality multivitamins generally work for intermittent fasting. Just make sure you stay away from ingredients such as titanium dioxide, carrageenan, and artificial colours.
Aside from loading up on the four essential vitamins above, make sure you also avoid the following:
- Soft drinks such as Cokes and Jarritos as well as beer
- White flesh potatoes