Is it possible to do vegan intermittent fasting, or is it too risky with such a limited diet, you may ask. Intermittent fasting can be paired with any lifestyle or diet. It is what you eat in your “feasting windows”, or the hours when you consume the day’s calories that are the most important.
Intermittent fasting may be a good option for your health. You may want to lose weight, balance hormones, and fight the signs of aging. Many of these benefits can be found in a vegan lifestyle. Research has shown that a vegan lifestyle can help you lose weight and reduce your risk of developing chronic diseases.
The right way of vegan intermittent fasting
Including whole grains
Whole grains are the best way to stay fuller for longer periods of time. Whole grains take longer to digest, so they will keep you fuller for longer.
Include whole grains such as oatmeal, millet, and quinoa in your diet. Oats have high amounts of insoluble fiber, are low in calories, and are rich in nutrients. To make it more nutritious and filling, you can add nuts or fruits to the oats while vegan intermittent fasting.
Enough water intake
Water is vital for every body to work. It is therefore important to stay hydrated. You will feel fuller if you drink more water. You can also enjoy tea, black coffee, cucumber-infused water, and other fast-friendly beverages during your fasting hours.
Experts recommend that you consume at least 8 cups of water daily to avoid dehydration and increase blood flow. I would recommend even more than 8 cups if you are considering vegan intermittent fasting.
Vegetables are important
Vegetables form an essential part of vegan intermittent fasting. You should eat more leafy greens like spinach, kale, and mustard greens to ensure that you are consuming enough iron and calcium.
Broccoli soup is a great way to break the fast for its high fiber content — making it easier to digest and filling you up. There are many non-starchy vegetables that you can add to your diet — such as cucumber, beans, and carrots — as they are low in calories and high in fiber. Some starchy vegetables can also be included like peas and corn if you are doing vegan intermittent fasting.
Include a variety of fruits
Fruits contain a lot of vitamins, nutrients, phytochemicals, and minerals. All fruits are good, provided you eat them in moderation. You can eat citrus fruits, berries, and low-calorie tropical fruits for a long time.
Avocado is rich in fiber, phytochemicals, and MUFAs that can help prevent obesity and weight gain. Studies show that avocados can increase your satisfaction. A fruit bowl containing berries, avocados, bananas, and apples can be included in your daily diet during vegan intermittent fasting.
Add legumes to your meal plan
Legumes can be low in calories and provide a lot of energy. Legumes are rich in vitamins, carbs, and proteins. You will feel satisfied even during vegan intermittent fasting. Black beans, chickpeas, lentils, and peas are all options.
Eat choline-rich foods
Choline is an essential nutrient for the nervous system, liver, and brain. It is only a small amount that our bodies produce. It is therefore essential that we include it in our daily diet. Choline can be found in many fruits, whole grains, legumes, and nuts. It can be found in large quantities in soymilk and cauliflower, bro, quinoa.
An athlete should increase their choline intake. This will enhance your performance and stamina. Choline is also important for muscle recovery during vegan intermittent fasting.
There are risks associated with vegan intermittent fasting
A vegan intermittent diet offers you many health benefits. However, if you eat a strictly plant-based diet, there is a possibility of nutritional deficiency. Vegans are more likely to suffer from nutritional deficiencies of iron, vitamin B12, vitamin D, zinc, and calcium. Plant-based diets are quick to digest, so you might feel hungry more often if you are vegan intermittent fasting.