Must-Haves in Your Intermittent Fasting Plan

When maintaining a healthy pattern while fasting intermittently, you need to keep tabs on a lot of things. One of these is to stay hydrated. Glycogen, the sugar stored in the liver, is the primary source of energy when we don’t eat anything for 12 to 16 hours.

However, while this energy is burned, a large volume of electrolytes and fluid will be used up or dissipated, dehydrating a person. Common symptoms of dehydration are thirst, muscle cramps, fatigue, dizziness, headache, dry skin, and many more. Be sure to always drink more than eight cups of water daily to prevent this from happening. Doing so can also support cognition, blood flow, and muscle during intermittent fasting.

The safety of different intermittent fasting styles depends on every individual way of performing it. The same goes for the safety of different kinds of food taken during fasting. Here’s a list of essential foods to include in an intermittent plan.


As long as it’s natural, coffee is safe during intermittent fasting. Without creamers, syrups, or candied flavorings, coffee is a calorie-free beverage that is great to consume outside a designated feeding window. Instead of compromising fasting, studies show that coffee enhances its benefits in a myriad of ways.

Research shows that both coffee and intermittent fasting reduce inflammation, risks of heart disease, and blood sugar. The two can also improve brain function. Other studies discovered that the more natural coffee you take, the lesser the risk of metabolic syndrome you’ll get.

On the other hand, quitting caffeine comes with a range of health benefits. Some of these include healthier teeth, less anxiety, lower blood pressure, balanced hormones, fewer gastric issues, relief from headaches and incontinence, slowed aging, and better quality of sleep.

Moreover, a total of 400 mg caffeine per day or an average of three to four cups (approx. 710-945 mL) of regular coffee is what most researchers indicate as safe for many people. However, excessive caffeine intake negatively affects insulin sensitivity, blood pressure, and sleep quality. Therefore, including coffee in your intermittent fasting plan is beneficial but only in moderation.


The idea that a person has less time to eat and therefore eats less is one of the many reasons why intermittent fasting can lead to successful weight loss. The thing is, many often forget that caloric deficit in intermittent fasting can result in a risk of vitamin deficiency, making them easily susceptible to many diseases.

Intermittent Fasting Plan

In this regard, taking supplements is recommended. Studies show that the longer you’re fasting, the more supplementation you need. While supplements are incomparable to a balanced diet of whole foods, still it can fill in the missing micronutrients during your fasting.

Vitamin D Fortified Milk

Prioritizing high-calcium foods in a limited feeding window is a must. An average adult needs 1000 mg of calcium or three cups of milk daily. Often, there’s a scarcity of this recommended intake during intermittent fasting. As a result, hypocalcemia or calcium deficiency occurs, which increases the risks of osteoporosis, cataracts, and dental changes.

Drink Vitamin D fortified milk to ensure your bones are healthy while fasting. You can be creative and add milk to your smoothies and cereals or drink it together with your meals in your eating window. On the contrary, if you’re lactose intolerant, you can get high calcium from tofu, soy products, and leafy greens such as kale.


Various kinds of berries are the best to take during intermittent fasting because almost every single type can contain different nutrients. For instance, blueberries are excellent sources of antioxidants, which are responsible for removing free radicals and preventing widespread cellular damage in one’s body.

Another is raspberries. As it’s a high-fiber fruit, it would keep you regular while you’re in your shortened feeding window. Also, it’s low in calories, which is excellent for weight loss. Hence, a platter of raspberries is a perfect nutrient-dense snack for your fasting.


Many novice intermittent fasters tend to overeat after finishing the final hour of their first fast. This happens to other people who have also been fasting for a long time. The thing is, eating in large quantities after fasting would make you bloated and sluggish.

To ease digestion and make bloats manageable, include tropical fruits, especially papaya, in your meals. Papayas contain papain, a cysteine protease enzyme that can break down and turn proteins into peptides and amino acids. You can either have it raw or add chunks of it in a protein-dense meal.

Final Thoughts

Some individuals are suffering from malabsorption of specific nutrients. When these people avoid these said nutrients because they’re fasting, their health will likely be at risk. It’s risky when fasters think they’re successfully losing weight, but the truth is they’re suffering internally. Hence, there is a need to do fasting with caution.