Intermittent Fasting: Low-Calorie Energy-Boosting Foods

Boost your energy naturally while intermittent fasting

Low-Calorie Energy Boosting Foods: The Best Choices for Intermittent Fasting

Intermittent fasting (IF) can be an effective approach to weight loss and overall health, but it’s essential to fuel your body with the right foods to maintain energy levels throughout the day. Here, we’ll explore some low-calorie, energy-boosting foods, their caloric value, and glycemic index (GI), as well as the best times to consume them. Additionally, we’ll look at foods that can spike insulin levels and the most suitable times to eat them based on your lifestyle.

Importance of Avoiding Dramatic Insulin Spikes

Frequent spikes of insulin lead to insulin resistance. Maintaining even blood sugar levels can reduce the risk of insulin resistance and diabetes.

Maintaining even blood sugar levels throughout the day is crucial for several reasons:

1. Insulin Resistance and Type 2 Diabetes: Frequent spikes in insulin can lead to insulin resistance, where the body’s cells become less responsive to insulin. This condition is a significant risk factor for developing type 2 diabetes (DeFronzo, 2019). By maintaining even blood sugar levels, you can reduce the risk of insulin resistance and subsequent diabetes.

2. Weight Management: Insulin promotes the storage of glucose as fat. Rapid insulin spikes can lead to increased fat storage and difficulty losing weight. Studies have shown that lower glycemic diets can be more effective for weight loss and weight maintenance compared to higher glycemic diets (Ludwig & Ebbeling, 2018).

3. Cardiovascular Health: High insulin levels are associated with increased risk factors for cardiovascular disease, such as high blood pressure and unfavorable lipid profiles. A diet that avoids dramatic insulin spikes can help maintain heart health (Augustin et al., 2015).

4. Satiety and Hunger Control: Foods that cause rapid spikes in insulin can lead to quick drops in blood sugar, resulting in increased hunger and overeating. Maintaining stable blood sugar levels helps control appetite and promotes feelings of fullness (Lemay et al., 2015).

Low Calorie Energy Boosting Foods

1. Berries (Strawberries, Blueberries, Raspberries)

• Calories: ~50-80 per cup

• Glycemic Index: 40-53

• Best Time to Eat: During your eating window, preferably in the morning or early afternoon. These are excellent for providing antioxidants and natural sugars for a gentle energy boost.

2. Greek Yogurt (Non-fat)

• Calories: ~100 per serving (150g)

• Glycemic Index: 11

• Best Time to Eat: Post-workout or as a part of your breakfast. It provides protein and probiotics that support gut health and sustained energy.

3. Almonds

• Calories: ~160 per ounce (about 23 almonds)

• Glycemic Index: 0 (does not affect blood sugar levels)

• Best Time to Eat: As a mid-morning or mid-afternoon snack. They are high in healthy fats and protein, offering a steady energy release.

4. Chia Seeds

• Calories: ~138 per ounce (about 2 tablespoons)

• Glycemic Index: 1

• Best Time to Eat: Mixed into smoothies or yogurt for breakfast or in a post-lunch snack. They provide fiber and omega-3 fatty acids for

long-lasting energy.

5. Oatmeal

• Calories: ~150 per cup (cooked)

• Glycemic Index: 55

• Best Time to Eat: As a breakfast option during your eating window. Oatmeal is rich in complex carbs and fiber, which slowly release energy.

6. Green Tea

• Calories: ~0 per cup

• Glycemic Index: 0

• Best Time to Drink: In the morning or early afternoon. It provides caffeine for an energy boost without the crash, and is rich in antioxidants.

Lemons can aid digestion, increase gastric secretions, delay gastric emptying, and enhance satiety

Additional Gut-Healthy, Low-Calorie Energy Boosting Foods

1. Lemon

• Calories: ~17 per lemon

• Glycemic Index: 20

• Best Time to Eat: Add lemon slices to your water throughout the day. Lemons can aid digestion, reduce appetite, increase gastric secretions, delay gastric emptying, and enhance satiety. These factors can help control hunger and improve overall digestion.

2. Pickled Vegetables (e.g., Pickled Red Onion, Sauerkraut, Pickled Beets, Pickled Carrots)

• Calories: ~10-30 per serving (1-2 tablespoons)

• Glycemic Index: Varies but generally low

• Best Time to Eat: As a condiment with meals or in salads. Pickled vegetables provide probiotics that support gut health and digestion. They also help blunt insulin spikes due to their acidity and fiber content, which slows carbohydrate absorption.

3. Fresh Ginger

• Calories: ~5 per teaspoon (fresh)

• Glycemic Index: 15

• Best Time to Eat: Add to teas, smoothies, or meals throughout the day. Fresh ginger has anti-inflammatory properties, aids digestion, and can boost metabolism. As an alternative, ground ginger can also be used, providing similar benefits.

Foods That Spike Insulin Dramatically

1. White Bread

• Glycemic Index: 70-85

• Best Time to Eat: If necessary, eat post-exercise when your body can better handle insulin spikes. For sedentary individuals, limit intake and prefer whole grain alternatives.

2. Sugary Drinks (Soda, Fruit Juices)

• Glycemic Index: 68-70 (varies)

• Best Time to Drink: Avoid if possible. If needed, consume post-exercise. For sedentary lifestyles, these should be minimized to prevent rapid insulin spikes.

3. White Rice

• Glycemic Index: 70-90 (depending on the type)

• Best Time to Eat: Post-exercise for active individuals. Sedentary individuals should limit consumption and prefer brown rice or other whole grains.

4. Potatoes (Baked or Mashed)

• Glycemic Index: 70-100 (varies)

• Best Time to Eat: For active lifestyles, post-exercise. For those with a sedentary lifestyle, opt for sweet potatoes or consume in smaller portions.

5. Pastries and Sweets

• Glycemic Index: 65-95 (varies)

• Best Time to Eat: Best avoided, but if necessary, consume as part of a meal rather than alone to moderate the insulin response. Active individuals can consume them sparingly post-exercise.

Consume foods within the low GI range to promote more stable insulin levels throughout your eating window.

Ideal Glycemic Index Range for Improving Insulin Sensitivity

To improve insulin sensitivity, focus on consuming foods with a low to moderate glycemic index. Ideally, the GI range should be:

• Low GI: 55 or less

• Moderate GI: 56-69

Consuming foods within this range helps to prevent rapid spikes in blood sugar and insulin levels, promoting better insulin sensitivity over time.

Prioritize consuming high GI foods post-exercise so yur muscles can efficiently use the glucose.

Timing and Lifestyle Considerations

For Active Individuals:

• Prioritize consuming higher GI foods post-exercise when your muscles can efficiently use the glucose.

• Low GI, energy-boosting foods should be consumed during your eating window to sustain energy levels throughout the day.

For Sedentary Individuals:

• Limit high GI foods as they can lead to fat storage and energy crashes.

• Focus on low GI foods throughout your eating window to maintain stable blood sugar levels and energy.

Conclusion

Choosing the right foods and timing their consumption can significantly impact your energy levels and overall health, especially when following an intermittent fasting regimen. Incorporate these low-calorie, energy-boosting foods into your diet and be mindful of high GI foods to optimize your results. Remember, the best diet is one that is balanced and tailored to your lifestyle and needs.

References

Augustin, L. S. A., Kendall, C. W. C., Jenkins, D. J. A., Willett, W. C., Astrup, A., Barclay, A. W., … & Brand-Miller, J. C. (2015). Glycemic index, glycemic load and glycemic response: An International Scientific Consensus Summit from the International Carbohydrate Quality Consortium (ICQC). Nutrition, Metabolism and Cardiovascular Diseases, 25(9), 795-815.

DeFronzo, R. A. (2019). From the triumvirate to the ominous octet: A new paradigm for the treatment of type 2 diabetes mellitus. Diabetes, 58(4), 773-795.

Lemay, D. G., Hjelm, L. W., Zivkovic, A. M., & Kilpatrick, C. R. (2015). The role of human milk glycobiome in infant gut microbiota and health. Obesity, 23(5), 1292-1298.

Ludwig, D. S., & Ebbeling, C. B. (2018). The Carbohydrate-Insulin Model of Obesity: Beyond “Calories In, Calories Out”. JAMA Internal Medicine, 178(8), 1098-1103.