Low Calorie, High Protein Foods For Fasting

Even though intermittent fasting consists of not eating foods for long periods, when you do eat, the food you ingest significantly impacts the effects fasting has on your body. Consuming low-calorie foods, maintaining a high protein intake, and practicing intermittent fasting each offer unique benefits. But can integrating all three strategies help reach optimal health? If so, how do low calorie, high protein foods fit into a fasting regimen?

In this article, you will learn about the best low calorie, high protein fast foods, and how to incorporate them into your fasting regimen.

What Is a Low Calorie, High Protein Diet?

A low calorie, high protein diet focuses on consuming foods that are reduced in calories but rich in protein content. Unlike diets that emphasize high calorie, low protein foods for weight gain, this diet is designed for weight loss and muscle building.

What Are Proteins?

Proteins are the building blocks of life because they are vital components for the proper functioning and regulation of various body tissues, organs, and processes. The Dietary Guidelines for Americans state that an average adult must consume 0.8 grams per kilogram of body weight per day.

What Are Calories?

A calorie is a standard unit used to measure energy. For our body to function and perform adequately it needs calories. Energy is obtained by breaking down foods during digestion. The Dietary Guidelines in the United States specify that adults need between 1,600 and 3,000 calories per day.

The Fastic app can help you keep track of your protein and calorie intake at every meal, stay within daily limits, and maintain your diet long-term. 

Who Can Benefit from Eating Low Calorie, High Protein Foods?

Adopting this diet not only supports weight loss but eating foods low in calories and high in protein also offers advantages to different groups of people with distinct goals.

• Individuals seeking weight loss

High-protein foods can promote satiety, provide sustained energy levels, and reduce calorie intake by diminishing feelings of hunger.

• Athletes or bodybuilders

Protein helps muscle repair and growth, necessary for recovering after workouts and building muscle mass. According to the National Institutes of Health, reducing overall calorie intake may rejuvenate muscles and activate biological pathways relevant to optimal health. 

• Patients recovering from illness or surgery

Protein plays a significant role in tissue repair and healing, essential for recovering after sickness or surgeries. Optimal protein levels help the body fight infection, balance body fluids, and carry oxygen throughout the body.

• Elderly individuals

Protein increases the quality of life by helping prevent the onset of chronic diseases. Additionally, it aids in maintaining muscle mass and bone density, and supports immune functioning.

Low Calorie, High Protein Foods

While fasting, you want to prioritize protein intake over caloric content to maintain muscle mass and sustained energy levels during fasting periods. Although some protein-rich foods have a considerable calorie count, including them in your diet during intermittent fasting is necessary for safe fasting.

Incorporating Low Calorie, High Protein Foods into Your Fasting Routine

Here are some tips to seamlessly incorporate it into your fasting routine.

Hydration and its importance during fasting

Maintaining healthy hydration levels throughout fasting is necessary, for it supports metabolism and energy levels. Fruit-infused drinks such as lemon or cucumber water, and electrolyte-rich beverages provide adequate hydration and help manage hunger.

Mindful eating tactics

Eating slowly prevents you from overeating when feeling hungry. Take your time eating and enjoy every bite, for you will miss it later. Recognizing hunger and fullness cues ensures the most out of your meals. Additionally, this way of eating promotes better digestion.

Planning ahead of time

Preparing meals and snacks beforehand guarantees you have the best foods on hand to support your fasting routine. Doing so also helps maintain consistency and prevents compulsive eating. Effortlessly plan your meals while fasting using the Fastic app. Choose from its numerous fasting-friendly meal options and simplify your meal preparation with detailed information, including ingredients, calorie and protein count, and nutritional insights.

Complementing diet with exercise

Incorporating constant physical activity enhances the benefits of a low calorie, high protein diet. Strength training helps maintain and build muscle mass, and working out during fasting improves cardiovascular health and boosts calorie burning, amplifying the effects of fasting. Short-term studies have found that combining physical activity with low-calorie intake protects against bone loss, muscle mass, and aerobic capacity. 

Balancing protein with other essential nutrients

While protein intake is necessary, fasting or not, complementing it with other essential nutrients is also important. Incorporate vegetables, healthy fats, and whole grains to give your body the vitamins and minerals it requires for overall health.

Fasting Schedule with Low Calorie, High Protein Foods

Let’s look at the 16:8 fast as an example of how a low calorie, high protein diet can be incorporated into an eating window.

• 10:00 AM: Breakfast, greek yogurt with a sliced apricot or kiwi.

• 12:00 PM: Tilapia filet with a side of asparagus or black beans.

• 2:00 PM: A cup of cottage cheese with one sliced medium-sized cucumber.

• 3:00 PM: Non-fat yogurt with blackberries.

• 5:00 PM: Chicken breast with a side of lentils or edamame.

• 6:00 PM: Begin fasting.

Discover other fasting plans that may adapt better to your lifestyle. Take the Fastic quiz for a personalized fasting protocol according to your eating habits, objectives, and routine.

Potential Challenges of a Low Calorie, High Protein Diet While Fasting

An intricate diet like this will present challenges, especially while fasting. Don’t worry though, we’ll cover what to expect and provide strategies for managing these challenges effectively.

Tackling possible hunger pangs

While high protein foods can help feel fullness, it might not be the case for everyone. Sugar-free gum and water-infused drinks don’t break a fast, but if they are not helping, consider taking it to the next level. Focus on eating high-fiber foods to promote satiety. Asparagus, egg whites, low-fat Greek yogurt, broccoli, oranges, strawberries, and cottage cheese are among the top high-satiety foods.

MCT oil is another good option to help tackle hunger. MCT oil can be converted into ketone bodies and may reduce appetite and calorie intake. MCT oil can be taken during fasting, but we recommend you take it during eating windows. 

Find protein sources that fit within calorie limits, but don’t lose focus

Finding protein sources that are both low in calories and high in protein can be challenging. However, it’s important to remember that a favorable protein-to-calorie ratio is more beneficial than choosing foods that are low in both calories and protein. 

Adjusting portion sizes and meal timing

During fasting, not only does our diet change, but also our eating habits such as timing and portion sizes. Give it a go and experiment with meal timing and portions to determine what works best for your body. Remember! Prioritize a healthy diet over a long, record-breaking fasting period. A protein-dense diet is essential to maintain energy levels no matter the duration of your fasting period.

Disclaimer: It is advised to speak with a health professional before beginning intermittent fasting or a diet program. There may be side effects for people with certain medical conditions.