How to Get Enough Protein While Intermittent Fasting
Intermittent fasting is a popular diet regimen that has been proven to help with weight loss and other health benefits. But when it comes to intermittent fasting, one of the biggest concerns is getting enough protein. Protein is essential for muscle growth and maintenance, and it helps to keep us feeling full and satiated. Fortunately, there are ways to ensure you get enough protein while intermittent fasting.
Protein Goals While Intermittent Fasting
When it comes to intermittent fasting, your protein goals should be slightly different than if you were following a regular diet. Aiming for 4 to 6 ounces of a complete protein source such as beef, chicken, pork, or fish at each of two meals will provide sufficient protein for the average person. That would break down to approximately 32 grams of protein for breakfast, 35 grams of protein for lunch, and 49 grams of protein for dinner.
If that seems like too much for you, then a protein-rich between-meal snack can help reduce the protein target of your meals, while still ensuring you reach your protein goal. Ultimately, the simplest way to get more protein is to eat 1 ½ to 2 times your protein serving size at each meal. If you’re used to eating 3 ounces of protein per meal, aim for 4 ½ to 6 ounces per meal while intermittent fasting.
Choose the Right Protein Sources
When it comes to selecting protein sources while intermittent fasting, you should include a variety of proteins from both animal and plant sources. Animal sources of protein include poultry, eggs, fish, and lean cuts of red meat. Plant sources of protein include nuts, seeds, and legumes. Choose lean options when possible and opt for healthier cooking techniques such as grilling, baking, and stir-frying.
On your “low days” when you’re intermittent fasting, you will do this by fasting overnight and into the morning (for a total of 16 hours) and then limit your protein intake for the remainder of the day. Eating a smaller amount of protein during this time can help keep you full, while still ensuring you reach your protein goals.
Protein Shake Alternatives
If you’re looking for a convenient way to get more protein, you can consider using protein shakes as a meal replacement. Protein shakes can be great for those days when you’re in a rush and don’t have time to make a full meal. Just make sure you choose one that is low in calories and sugar, and that has a good balance of protein, carbohydrates, and fats. You can also add other nutritious ingredients to your protein shake such as fruits, vegetables, nuts, and seeds for an extra boost of nutrition.
Include More High-Protein Foods
Another way to get more protein while intermittent fasting is to include more high-protein foods in your diet. This can include foods such as Greek yogurt, quinoa, lentils, edamame, and eggs. These foods are all packed with protein and can help you reach your protein goals while still following an intermittent fasting regimen.
High-Protein Snacks
Finally, you can reach your protein goals while intermittent fasting by incorporating high-protein snacks. This can include foods such as nuts, seeds, nut butters, and protein bars. These snacks are easy to take on the go and can help to keep you feeling full and satiated between meals.
Final Thoughts
Getting enough protein while intermittent fasting doesn’t have to be a challenge. By following the tips outlined above, you can ensure that you’re getting enough protein to support muscle growth and maintenance, while still following an intermittent fasting regimen. Aim for 4 to 6 ounces of a complete protein source such as beef, chicken, pork, or fish at each of two meals, and include a variety of proteins from both animal and plant sources. Lastly, don’t forget to incorporate high-protein snacks such as nuts, seeds, and protein bars to help keep you feeling full and satiated.
What is the recommended amount of protein intake while practicing intermittent fasting?
At Diet Doctor, we believe that intermittent fasting could be beneficial for certain individuals. An essential factor in determining success is the amount of protein consumed in the designated eating window. A guideline to follow is 1.6 grams per kilogram or 0.7 grams per pound of reference body weight.
Which food has a high-protein content while fasting?
They are also a great source of complex carbohydrates and fibre, and can be eaten as part of a fasting diet. Including a variety of legumes in your diet can help you reach your daily protein needs while fasting.
Which protein is the most effective for breaking intermittent fasting?
Additionally, eggs are low in calories and can help you feel full for
longer.
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