What foods to eat for intermittent fasting

Intermittent fasting (IF) in Singapore can be quite easy to maintain due to the wide variety of foods available. Here’s what you can eat during your eating window to stay healthy and support your fasting goals:

1. High-Protein Foods (For satiety & muscle maintenance)

• Hainanese Chicken Rice (without rice or with brown rice) – Good protein from chicken
• Yong Tau Foo (without deep-fried items, with clear soup) – Tofu, fish paste, and vegetables
• Grilled or Steamed Fish (e.g., from Tze Char or food courts)
• Egg-based dishes – Soft-boiled eggs, omelets, or kaya toast with half-boiled eggs

2. Healthy Fats (To keep you full longer)

• Avocados – Available in smoothie stalls or supermarkets
• Nuts & Seeds – Almonds, walnuts, or sunflower seeds as snacks
• Coconut Milk Dishes – Laksa (go easy on the noodles), curry chicken (without too much rice)

3. Fiber-Rich Foods (To support digestion & blood sugar control)

• Chap Chye (Mixed Vegetables) – A good mix of fiber and nutrients
• Thunder Tea Rice (without too much rice) – Contains vegetables, nuts, and seeds
• Stir-fried Kang Kong, Chye Sim, or Spinach – Found in hawker stalls

4. Complex Carbohydrates (For sustained energy)

• Brown Rice or Quinoa – Found in economy rice stalls or health-conscious cafes
• Sweet Potatoes – Sold at snack stalls or as a side dish
• Wholemeal Bread or Wraps – Found in sandwich shops like Subway

5. Hydration & Drinks (To stay hydrated & curb hunger)

• Water – Best choice for fasting periods
• Kopi O Kosong or Teh O Kosong (No sugar) – Black coffee or tea for an energy boost
• Unsweetened Soy Milk – Available in hawker centers
• Bone Broth or Herbal Soups – Double-boiled soups from Chinese stalls

Here are meal suggestions based on different intermittent fasting (IF) methods in Singapore:

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1. 16:8 Fasting (16-hour fast, 8-hour eating window)

Ideal for beginners. You can have 2 meals + 1 snack within your eating window.

Example Schedule

• 12:00 PM – First Meal (Lunch)
• 4:00 PM – Snack
• 8:00 PM – Second Meal (Dinner)
• 8:00 PM - 12:00 PM (Next Day) – Fasting Period

Meal Plan

🔹 Lunch (12:00 PM):

• Grilled chicken with brown rice and stir-fried vegetables (Tze Char)
• Yong Tau Foo (clear soup, no fried items, with tofu & egg)

🔹 Snack (4:00 PM):

• Handful of nuts (almonds, walnuts)
• Kopi O Kosong or Teh O Kosong (no sugar)
• Hard-boiled eggs or cheese slices

🔹 Dinner (8:00 PM):

• Thunder Tea Rice (less rice, more veggies, and protein)
• Steamed fish with garlic sauce & stir-fried vegetables