Discover the 9 best complete protein foods perfect for pairing with your intermittent fasting diet and lifestyle. Explore how these 9 foods can fuel your body with the necessary nutrients it needs to easily keep you feeling full and energized throughout the day.
In this post So What IF? with Jen will dive in and answer the following questions:
- What exactly are COMPLETE PROTEIN FOODS?
- What are INCOMPLETE PROTEIN FOODS?
- Why are Complete Protein Foods important when fasting?
- What are the 9 best Complete Protein Foods Ideal for Intermittent Fasting?
What are Complete Protein Foods?
Did you know that there are 20 different amino acids that your body needs to function properly. Yup, it’s true, and they each have different functions. Eleven of those amino acids are produced by the body all by itself. The other nine, often referred to as “essential amino acids,” must come from our diet.
A COMPLETE PROTEIN FOOD refers to a food source that contains all nine essential amino acids that the body cannot produce on its own. Complete protein foods contain all the amino acids our bodies need to build and repair muscles and are like puzzle pieces that fit perfectly together to keep us strong and healthy.
What about Incomplete Proteins?
Incomplete proteins, on the other hand, are proteins that don’t have all nine types of amino acids that you need to get from food. These would include foods like spinach, peas, nuts, seeds, collagen, and whole grains, like brown rice.
It can, however, sometimes get a bit confusing with certain foods like chia seeds, for example. This is because although chia seeds contain all 9 essential amino acids, they are still considered an incomplete protein source because, evidently, they must include “enough protein” to be considered a complete protein.
How Much Protein Do We Need?
Have you ever wondered how much protein do we really need? Well, according to the Mayo Clinic Health System, the recommended dietary allowance to prevent deficiency is 0.8 grams per kilogram of body weight.
Why Are Complete Protein Foods Important When Fasting?
Complete protein foods are ideal for intermittent fasting due to their ability to provide essential amino acids that support muscle repair and growth during the fasting period. When practicing intermittent fasting, the body enters a fasting state, during which it relies on stored energy reserves for fuel. Consuming complete protein sources during the feeding window ensures that the body receives all the necessary amino acids it needs to maintain muscle mass and support overall health and immune function.
Additionally, protein-rich foods help promote satiety. This keeps hunger at bay during fasting periods and makes it easier to adhere to the fasting schedule and ultimately lose more weight. By incorporating complete protein foods into meals during intermittent fasting, individuals can optimize their nutrient intake, support muscle maintenance, and enhance feelings of fullness, ultimately contributing to the success and sustainability of their fasting routine.
What are the 9 Best Complete Protein Foods Ideal for Intermittent Fasting?
Let’s dive in and explore the 9 best complete protein foods ideal for intermittent fasting: Chicken Breast, Turkey, Fish, Eggs, Greek Yogurt, Cottage Cheese, Quinoa, Tofu, and Edamame.
CHICKEN BREAST
Chicken is an incredible complete protein food. Did you know the amount of protein found in 3 ounces of a chicken breast is a whopping 31 grams of protein. WOW! Nutritious foods with Lean proteins, not only decrease muscle loss, but help our muscles grow and stay strong. Additionally, during intermittent fasting, when we don’t eat for a while, chicken can keep us feeling full and energized.
TURKEY
Turkey is an A+ complete protein food for those following an intermittent fasting diet due to its high protein content, low fat profile, and nutrient-rich composition. A high-protein diet that includes animal protein from turkey improves feelings of satiety, preserves muscle mass, and supports energy balance and overall health.
Additionally, turkey contains, tryptophan, an essential amino acid used to make proteins. And, including tryptophan in the diet can have positive benefits on energy levels, mood, and sleep, which can help make fasting easier and more enjoyable.
FISH
Fish, such as salmon, is a fantastic complete protein food. In addition to providing feelings of fullness and satiety, salmon is relatively low in carbs and high in healthy fats. This makes it a great protein source for those following an intermittent fasting diet and trying to manage blood sugar levels. Plus, salmon is rich in omega-3 fatty acids, which are super good for both our brains and our bodies!
EGGS
Eggs are an EGG-cellent intermittent fasting complete protein food. When we’re fasting, eating eggs can keep us feeling full and give us plenty of extra energy too. Plus, eggs are super versatile, so we can cook them in lots of yummy different ways which mixes things up and keeps our eating window fun and interesting.
GREEK YOGURT
Greek Yogurt is another complete protein food winner. And, did you know that the protein in Greek yogurt is considered bioavailable? This means that it is a complete dietary protein that is very easy for our bodies to digest. So, when we eat Greek yogurt, our bodies can quickly get the protein it needs to help our muscles grow strong and keep us healthy.
In relation to an intermittent fasting diet, Greek yogurt is packed with healthy fats, making it an ideal food to use as a base in fat-burning smoothies and delicious intermittent fasting weight loss desserts.
Click here to read all about my absolute favorite brand of Greek yogurt and how to use it in recipes to satisfy your sweet tooth while slimming your waistline.
COTTAGE CHEESE
Good News! Cottage cheese is not only considered a superstar complete protein food, but it is also one of the 6 best cheeses for weight loss and weight management. The protein quality of cottage cheese is pretty incredible. It boasts a low carb profile, which can be very helpful for people following an intermittent fasting diet. This is because it helps balance blood sugar levels and supports metabolic health.
Additionally, due to the slow-digesting casein protein found in cottage cheese, it provides a steady supply of amino acids to the body, therefore, when we consume adequate amounts, it has the potential to help preserve muscle mass and stimulate muscle growth during fasting periods.
Hey, have you ever combined eggs with cottage cheese? If not, you are seriously missing out! It’s such a great way to combine two complete proteins into one incredibly healthy and delicious protein packed meal.
QUINOA
For those following a plant-based diet, Quinoa is a fabulous protein choice. Quinoa is gluten-free and is considered one of the best plant-based complete protein food sources. For people following an intermittent fasting diet, quinoa is helpful because it provides a high-quality source of protein to help maintain muscle mass and keep them feeling full during fasting periods. Quinoa is also rich in fiber and complex carbohydrates, which can help regulate blood sugar levels and provide sustained energy throughout the fasting window.
Finally, quinoa has many health benefits. It contains beneficial plant compounds like polyphenols, which have antioxidant and anti-inflammatory properties which may help protect against chronic conditions like heart disease and neurodegenerative diseases.
TOFU
Plant-based proteins are a truly great addition to a healthy diet. And, tofu is a complete protein food that also happens to be a nutritional powerhouse, packing about 20 grams of protein into one cup of tofu. In addition to having a high protein content, tofu is an ideal choice for vegetarians. It serves as an excellent substitute for higher-calorie, higher-fat animal proteins. Tofu can be a great addition to an intermittent fasting diet due to its high nutrient-rich composition, which can promote satiety, support metabolic health, and facilitate weight loss goals.
EDAMAME
Last but not least, edamame is a complete protein food ideal for adding to your intermittent fasting plan. Edamame provides a plant-based source of protein that can help maintain muscle mass. It makes the perfect intermittent fasting snack because it keeps you feeling full and satisfied during fasting periods. It’s also rich in fiber and low in calories, making it a nutritious and delicious choice for supporting overall health and energy levels while fasting.
*Check out my homemade Tzatziki Dill Pickle Hummus recipe below. It makes for the most satisfying snack when combined with edamame. Learn exactly how to make it RIGHT HERE.
That’s a Wrap!
With these top nine complete protein foods for intermittent fasting, you’re all set to conquer your intermittent fasting journey. From egg-cellent eggs to super-charged salmon, these nutrient-dense, high protein diet foods are here to help you crush your long term fat loss goals, boost your muscle strength and help you feel extra amazing. So, what are you waiting for? Stock up on these complete protein powerhouses and let the good health and fasting fun begin.
Thanks so much for reading! Have a BLESSED and BEAUTIFUL Day!
