Are you wondering about intermittent fasting for Vegetarians? Can Vegetarians do intermittent fasting and is it a good idea?
YES, Vegetarians can absolutely enjoy living an intermittent fasting healthy lifestyle. In this post, So What IF? with Jen will explore how to make Intermittent fasting work as a vegetarian? Learn 5 EASY TIPS and the 10 BEST PLANT-BASED FOODS to fuel your fasts, accelerate weight loss and make fasting as a Vegetarian a breeze.
Alright, my fasting friend… Let’s dive in and discover how you can rock intermittent fasting while sticking to your vegetarian lifestyle!
Intermittent Fasting
An intermittent fasting plan is an eating plan where you alternate between an eating window and a fasting period, or a stretch of time where you abstain from calorie intake. This fasting approach has the potential to burn body fat by making your body use fat for energy instead of just food. The main potential benefits of intermittent fasting associated with overall health include accelerated weight loss success, increased energy levels, better brain function, and reduced inflammation.
What is a Vegetarian?
The dictionary defines a Vegetarian as a person who does not eat meat, and sometimes other animal products, especially for moral, religious, or health reasons. It is a person whose diet, or way of eating, consists wholly of vegetables, grains, nuts, and sometimes eggs or dairy products.
Is it Safe for Vegetarians to Fast?
YES! Vegetarians, and those following a vegan diet, can definitely do intermittent fasting safely. As a vegetarian, you just need to make sure you eat enough of the “RIGHT” plant-based diet foods including protein, vegetables, fruits, nuts, and healthy fats during your eating windows.
Alright, let’s talk more about 10 of the absolute best foods for fasting Vegetarians now.
#1: LENTILS
- LENTILS – Lentils can be an absolute fasting superfood for anyone following a vegetarian diet. They are high in protein and fiber to keep you feeling full during eating windows. Additionally, the fiber in lentils supports really great gut health.
#2 QUINOA
- QUINOA – Quinoa is one of my personal favorite fasting foods because it is a COMPLETE PLANT-BASED protein source. A COMPLETE PROTEIN FOOD refers to a food source that contains all nine essential amino acids that the body cannot produce on its own. Quinoa is high in protein and fiber and provides lasting satiety and energy, making it perfect for meal windows.
#3: GREEK YOGURT
- GREEK YOGURT – Greek Yogurt is packed with protein and probiotics and it aids in digestion while helping to maintain gut health. Oh, and, like quinoa, it’s one of the 9 best complete protein foods that are ideal for intermittent fasting. You can check out my favorite Greek Yogurt brand RIGHT HERE. It’s perfect as a healthy snack by itself or when it’s used as the base in one of my many favorite weight loss dessert recipes.
#4: BERRIES
- BERRIES – Berries truly are the perfect food for those following a vegetarian intermittent fasting meal plan. They’re not only high in fiber and antioxidants, but they make for a filling yet low-calorie snack during eating windows. And, berries are a great option for satisfying your sweet tooth and sugar cravings in a healthy way. Check out these 4 protein-packed weight loss smoothie recipes that easily incorporate berries into a well balanced diet.
#5: AVOCADOS
- AVOCADOS – Avocados, which are one of the best “fruits” for weight loss, are loaded with healthy fats and fiber. They may help increase satiety hormones like leptin during eating periods, keeping you full while providing essential nutrients for overall well-being.
#6: LEAFY GREENS
- LEAFY GREENS– Nutrient-dense greens like spinach and kale provide fiber, vitamins, antioxidants and minerals. Additionally, while leafy greens are very low in calories, they do a great job of supporting overall health by helping individuals easily meet their daily nutrient needs.
#7: CHIA SEEDS
- CHIA SEEDS – Chia seeds are high in both fiber and omega-3 fatty acids. This helps control hunger and promote heart health at the same time. Double Yay!!!
#8: NUTS and NUT BUTTERS
- NUTS and NUT BUTTERS – The healthy fats and protein in nuts like almonds and macadamia nuts, help promote feelings of fullness. Nut butters make for a convenient nutrient-dense snack that curbs hunger quickly. If you’re getting bored with almond and peanut butter, give my homemade Salted Caramel Macadamia Nut Butter a try. It is so easy to make, healthy and oh sooooooooo incredibly delicious.
#9: SWEET POTATOES
- SWEET POTATOES – The fiber, protein, and complex carbs in sweet potatoes can provide lasting fullness, which can definitely help during intermittent fasting. Sweet potatoes also have the ability to provide long-lasting energy and support immune function.
#10: TOFU and TEMPEH
- TOFU & TEMPEH – These minimally processed soy foods are excellent sources of plant protein to keep you feeling satisfied. Tofu and tempeh are very versatile foods. They both make healthy meat replacements that can easily be used in various dishes to keep your vegetarian meal plan fun and interesting.
Intermittent Fasting Tips for Vegetarians
Now that we’ve covered the best foods for intermittent fasting vegetarians, let’s uncover 5 top tips that will seal the deal for you when it comes to vegetarian fasting success.
- STAY HYDRATED – Be sure to stay hydrated during your fasts. Drink plenty of water, as well as other “CLEAN FASTING” drinks like herbal teas. Besides having numerous health benefits, staying hydrated with water during intermittent fasting helps maintain energy levels, aids in detoxification, and keeps hunger at bay.
- USE ELECTROLYTES – Add a pinch of salt to your black coffee or look into adding an electrolyte supplement like LMNT to your daily fasting routine. It’s super important to replenish electrolytes that have been lost due to decreased insulin levels.
- MEAL PLANNING FOR SUCCESS – Try to use your periods of fasting to reflect on what foods you need and don’t need and plan your meals accordingly. Vegetarians on IF need to remember to get adequate amounts of nutrients in a shorter window. Additionally, it’s important to break your fast safely while also consuming high-fiber foods and enough protein from vegetarian sources like Greek yogurt, eggs, whole grains, and plant-based protein powders during your eating window to maintain muscle mass.
- WALK IT OUT – Grab the dog, or embrace some much needed alone time, and head out for a short 10-15 minute walk after meals. Taking a short walk after meals aids digestion and helps stabilize blood sugar levels. This simple activity also enhances nutrient absorption and promotes a healthy metabolism.
- GET REAL and JUST BE HONEST – Being vegetarian doesn’t necessarily mean you are already eating healthy! Be honest about what you’re eating and remember… Calories still count – so be mindful of what you are consuming.
BONUS TIP: Attention all Athletes – It’s important to remember, Vegetarian or not, if you are training for a fitness event or race or are an endurance athlete, take special precautions with fasting! You cannot train appropriately if you are under fueled!
Vegetarian Fasting Success Story
Intermittent fasting absolutely worked for Valda who is a very strict vegetarian. At 71 years old, Valda joined my Intermittent Fasting Facebook Support Group in 2022 and lost 28 pounds with intermittent fasting.
THE FINAL SAY ON “IF” AND VEGETARIANS
So, just say YES to Vegetarians and Intermittent Fasting! Embracing intermittent fasting as a vegetarian can be a truly delicious and rewarding journey! With the right foods, necessary nutrients, and a few handy tips, intermittent fasting can be a great way for vegetarians to lose weight, gain energy, and start living a healthier and happier lifestyle in no time.
Thanks so much for stopping by and reading my post today. I sincerely hope you have a very BLESSED and BEAUTIFUL day!
SNAG YOUR INTERMITTENT FASTING JUMPSTART PLAN RIGHT HERE!
