Intermittent fasting is a way of eating that involves alternating between eating and fasting. It doesn’t tell you what to eat, but it does tell you when to eat.
There is no such thing as a zero calorie food. But there are many foods that have low calories. You can eat these foods during your fasting window without breaking your intermittent fast.
In this article, I’ll guide you through the intermittent fasting food list and share some personal experiences with Intermittent Fasting
What Are Zero Calorie Foods
Zero calorie foods are often referred to as negative calorie foods because the body expends more energy (calories) to digest and process them than the actual number of calories they provide.
All foods contain some calories, even if the amount is minimal.
However, many “near-zero” calorie foods can be fantastic additions to a healthy diet.
Examples of foods often considered to be nearly zero-calorie include celery, cucumber, lettuce, and certain leafy greens like spinach and kale.
These foods are typically very low in calories (often less than 20 calories per serving) and high in water and fiber.
20 Zero Calorie Foods for Intermittent Fasting
Intermittent fasting is an eating pattern that cycles between periods of eating and fasting. Many low-calorie foods can be incorporated into your diet during fasting periods.
These foods can help you feel fuller without significantly impacting your calorie intake. Here is the list of 20 zero calorie foods suitable for intermittent fasting
1. Cucumbers
I love starting my intermittent fasting with crisp and hydrating cucumbers. With just 16 calories per cup, they are not only low in calories but also high in water content, helping me stay hydrated during my fasting hours.
Plus, the fiber in cucumbers keeps me feeling full, making it easier to resist the temptation to break my fast prematurely.
2. Celery
Moving on to celery, it’s a fantastic choice with only 6 calories per stalk. This crunchy veggie is a great source of antioxidants and provides a satisfying crunch.
I often pair it with cucumber for a refreshing snack that keeps me on track with my fasting goals.
3. Radishes
Radishes are next on my list, adding a peppery kick to my fasting routine. With just 19 calories per cup, they are an excellent source of vitamin C and fiber.
I like to slice them and toss them with a pinch of salt for a tasty, guilt-free treat.
4. Tomatoes
Tomatoes make a colorful addition to my fasting menu, boasting only 32 calories per cup. Packed with antioxidants like lycopene, they contribute to my overall well-being.
Sliced tomatoes pair well with cucumbers, creating a delicious and low-calorie combination.
5. Spinach
For a nutrient boost, I turn to spinach, which has only 7 calories per cup. This leafy green is rich in vitamins A and K, making it a nutritional powerhouse.
I often include spinach in salads along with other veggies to create a satisfying, low-calorie meal.
6. Lettuce
Lettuce is a staple in my intermittent fasting routine, offering just 5 calories per cup. Whether it’s romaine, iceberg, or arugula, lettuce provides a crunchy base for salads. I mix it with tomatoes, cucumbers, and radishes for a delightful medley of flavors and textures.
7. Bell Peppers
Adding a burst of color to my fasting meals, bell peppers come in at only 46 calories per cup.
Packed with vitamins A and C, these peppers are not only low in calories but also high in flavor. Sliced bell peppers make a great addition to salads or can be enjoyed on their own as a crunchy snack.
8. Broccoli
Broccoli is a nutrient-dense option for my fasting window, offering only 31 calories per cup. Rich in fiber, vitamins, and minerals, broccoli adds substance to my meals without compromising my calorie goals.
Steamed or raw, it’s a versatile veggie that pairs well with other low-calorie options.
9. Zucchini
Zucchini is a low-calorie vegetable. I often include it in my intermittent fasting plan. It provides just 20 calories per cup. Zucchini has a mild flavor. It pairs well with various dishes.
I enjoy spiralizing zucchini into “noodles”. I combine them with tomatoes and bell peppers. It creates a satisfying, low-calorie pasta alternative.
10. Asparagus
Asparagus is another green veggie that makes my fasting meals interesting, boasting only 27 calories per cup. High in fiber and packed with vitamins, asparagus adds a savory touch to my plate.
I like to roast them with a sprinkle of sea salt for a flavorful and guilt-free side dish.
11. Cabbage
It’s a cruciferous vegetable that’s both low in calories (22 per cup) and high in nutrients. I often use shredded cabbage as a crunchy base for salads or sauté it with other veggies.
Its versatility makes it an excellent addition to my intermittent fasting routine.
12. Cauliflower
Cauliflower is a healthy and flexible vegetable. It has only 25 calories per cup. I like to use cauliflower instead of high-calorie foods like rice or mashed potatoes.
It has a mild taste that mixes well with other vegetables in my fasting-friendly meals.
13. Mushrooms
Mushrooms are a delicious and low-calorie addition to my intermittent fasting menu, containing just 15 calories per cup.
They add a savory umami flavor to dishes without contributing significantly to my daily calorie intake. I cook mushrooms with garlic and herbs. I use them as a tasty topping. I also mix them into omelets. It makes a delicious meal.
14. Green Beans
Green beans are a nutrient-rich vegetable that I enjoy during my fasting window, providing only 31 calories per cup. These crunchy beans are a good source of vitamins A and C.
Whether steamed, sautéed, or roasted, green beans are a tasty and zero calorie side dish that complements other veggies on my plate.
15. Brussels Sprouts
Brussels sprouts are a nutritional powerhouse, offering just 38 calories per cup. Rich in fiber, vitamins, and antioxidants, they add a hearty element to my fasting meals.
I like to roast Brussels sprouts with a touch of olive oil and seasonings for a flavorful and satisfying dish.
16. Onions
Onions are a flavorful and low-calorie addition to my intermittent fasting meals, providing only 46 calories per cup. They add depth to dishes without significantly impacting my calorie intake.
I often sauté onions with other veggies to create a tasty base for various recipes.
17. Cauliflower Rice
Cauliflower rice is a fantastic low-calorie alternative to traditional rice, containing only 25 calories per cup.
It’s a staple in my intermittent fasting meals, serving as a base for stir-fries or as a side dish. I enjoy its neutral taste, which allows it to pair well with a variety of flavors.
18. Cabbage Slaw
Cabbage slaw is a healthy and low-calorie side dish. It only has 22 calories per cup. I like to mix shredded cabbage with a light vinaigrette and other veggies to make a crunchy salad. It helps me feel full without breaking my fasting goals.
19. Garlic
It’s a flavorful and low-calorie herb that enhances the taste of my fasting-friendly dishes.
With only 4 calories per clove, it adds a savory kick without contributing significantly to my daily calorie intake. I use garlic in various recipes to elevate the overall flavor profile.
20. Lemon
To add a burst of freshness to my meals, I turn to lemons, which are low in calories (17 per lemon) but high in flavor.
I squeeze lemon juice over salads, veggies, and grilled dishes for a zesty twist. The acidity of lemons enhances the taste of my fasting meals without adding unnecessary calories.
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Foods You Should Avoid While Intermittent Fasting
During fasting hours, avoid foods that can raise insulin levels and end the fasting state. Don’t eat sugary snacks like candies and pastries because they can ruin the benefits of fasting.
Also, don’t drink high-calorie beverages with sugar or artificial sweeteners, like soda or fruit juice. Instead, choose water, herbal tea, or black coffee.
And don’t eat big meals during eating times to avoid overeating.
Eat whole, nutrient-rich foods like lean proteins, fruits, vegetables, and whole grains to get the most out of intermittent fasting.
Benefits of 0-Calorie Foods in Intermittent Fasting
Intermittent fasting (IF) has become a popular dietary strategy for weight loss and overall health improvement.
While not technically possible to consume truly 0-calorie foods, many low-calorie options can be beneficial during your fasting window. These foods can help you
1. Feel full and satisfied
Low-calorie foods, especially those high in fiber, can help curb hunger pangs and prevent overeating during your eating window.
This can be especially helpful if you’re new to IF and adjusting to longer fasting periods.
2. Maintain hydration
Staying hydrated is essential during any fasting period. Consuming water-rich foods like fruits and vegetables can help you meet your fluid needs and prevent dehydration.
3. Provide essential nutrients
Even though they’re low in calories, many zero-calorie foods are packed with essential vitamins, minerals, and antioxidants.
These nutrients are important for overall health and can help support your body during fasting periods.
4. Potentially boost metabolism
Some studies suggest that certain low-calorie foods, such as those high in fiber, may help increase your metabolism.
This could lead to increased calorie burning, even during your fasting win
What To Eat During Intermittent Fasting
Intermittent fasting, for me, is not just about when to eat, but also about making mindful choices during those eating windows.
I usually break my fast with a nutritious meal that strikes a balance between protein, healthy fats, and complex carbs.
A classic go-to is a grilled chicken salad with leafy greens, avocado, and olive oil dressing.
I choose a few nuts or Greek yogurt with berries for snacks. This keeps me satisfied and fits within my eating window.
I usually have lean proteins like fish or tofu with veggies for the main course.
It’s essential to stay hydrated, so water or herbal tea is a must throughout the fasting period.
Zero Calorie Snacks For Fasting
When you’re fasting, it’s important to choose snacks that have few calories and won’t interfere with your fasting goals. Here are some snack options with no calories that you can think about
1. Crispy Cucumber Slices
Munch on these refreshing cucumber slices for a hydrating snack with only 16 calories per cup. Their high water content helps you stay full longer.
2. PiquantRadish Sticks
Spice things up with radish sticks, offering a mere 19 calories per cup. Packed with fiber, they promote digestion and add a satisfying crunch.
3. Leafy Lettuce Wraps
Craft your own wraps using lettuce leaves. With just 5 calories per cup, they make a guilt-free vessel for your favorite fillings.
4. Satisfying Celery Stalks
Grab some celery stalks for a snack that’s just 6 calories per cup. Their fibrous nature promotes chewing, making you feel fuller.
5. Crunchy Snap Peas
Snap peas deliver a satisfying crunch at just 41 calories per cup. Packed with protein and fiber, they make for a filling snack.
6. Spicy Jalapeño Slices
Spice things up with jalapeño slices, providing only 4 calories per tablespoon. The heat may even boost your metabolism slightly.
7. Zucchini Noodles Delight
Create zucchini noodles for a low-calorie alternative at just 20 calories per cup. They mimic the texture of regular noodles without the guilt.
8. Cauliflower Florets Crunch:
Snack on cauliflower florets for only 27 calories per cup. They’re a versatile base for various seasonings and dips.
9. Nutrient-Packed Broccoli Bites
Grab broccoli for a nutrient-packed snack at just 31 calories per cup. Its fiber content aids in digestion and keeps you feeling full.
10. Refreshing Watermelon Cubes
Enjoy watermelon cubes for a refreshing snack. Each cup has only 30 calories. The natural sweetness will satisfy your cravings without any guilt.
11. Crispy Apple Slices
Slice up some apples for a sweet and crisp snack at just 52 calories per cup. The fiber content promotes satiety and aids in digestion.
12. Delicious Berries Mix
Mix up a bowl of assorted berries for a sweet treat at only 50 calories per cup. Berries are rich in antioxidants, supporting your overall health.
Can You Drink Water While Intermittent Fasting
Absolutely! During intermittent fasting, staying hydrated is important. You can drink water, and it’s even encouraged. Water helps curb hunger, supports metabolism, and keeps you feeling alert.
However, Herbal teas and black coffee are usually okay too, just skip the sugar or cream.
Stay mindful of your body’s signals and make sure you’re getting enough fluids, especially when you’re not eating.
Final Thoughts
I add these zero or low-calorie foods to my intermittent fasting routine. This helps me stick to my calorie goals.
It also makes my meals tasty, filling, and nutritious. I mix and match these options to make different dishes.
This way, I get the benefits of intermittent fasting. Although it’s not just about counting calories. I also focus on making healthy choices that support my well-being during fasting hours.
