What to eat during intermittent fasting when you socialize

  • 4 Minutes Read
Joanna Kriehn
Joanna Kriehn, MS, RDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)

Do you struggle with knowing what to eat during intermittent fasting when you go out? This diet plan-where you alternate between periods of eating and fasting-has shown promising results for weight loss and health improvement. Read on to learn some tips for what to eat, particularly in social situations with people who are not on the plan.

What to eat during intermittent fasting

If you want to know what to eat during intermittent fasting, find a fasting plan that works for you, then experiment

While there are several different intermittent fasting plans, it takes some trial and error to find the right one for you. The 14/10 and the 16/8 are most common and popular because you naturally fast while sleeping (between 7-9 hours a night). By delaying or skipping breakfast, you simply stretch out the nighttime fasting hours for a more condensed daytime eating schedule.*

Common intermittent fasting plans defined

One of the many benefits of intermittent fasting is that it encourages you to become aware of when you eat. You may snack or munch without even realizing it, leading to blood sugar spikes and weight gain. With intermittent fasting, you must really plan out when you will eat, making you more mindful of your eating habits. Experts say it takes a few weeks to get comfortable with an intermittent fasting plan. Take the time you need to find your rhythm, and then experiment with different ways to integrate your plan into social situations.

Consider a flexible eating window when you are socializing and trying to determine what to eat during intermittent fasting

For early morning engagements

For evening engagements

If you value the social aspect of sharing a meal with others, make an effort to consistently schedule your meals with friends and family during your eating window. This ensures you can maintain your intermittent fasting plan and reach your weight-loss and health goals.

How to fill those long evenings-alternatives to eating when bored

One of the reasons that intermittent fasting helps with weight loss is because it eliminates evening snacking. The shift in this behavior alone produces weight loss. Give these tips a try to help you stick to your evening fast.

Need more ideas? Check out this blog post from MyNetDiary.

Find ways to socialize without food

Your social life may center around food and drink simply out of habit. Get creative and find different ways to connect with friends and family instead of focusing on what to eat during intermittent fasting. Consider these suggestions to get you started.

When starting any new eating plan, don't be afraid to ask for help

Do you find it uncomfortable to ask for help? Know that you are not alone. Many people find it challenging to ask for help. And yet, none of us nourish our bodies alone in a vacuum. We share the responsibility of meal planning, grocery shopping, food prep, and often eating with other people, making food a very social part of our lives.

You may find more rewards in intermittent fasting if you set yourself up for success and talk to your partner/spouse/family about your plan ahead of time. For example-

There are many benefits to losing weight and getting healthy. You may find that intermittent fasting is an eating plan that can help you accomplish these health goals. At the end of the day, if you have to let your intermittent fasting schedule slide occasionally to share a meal with friends or family, so be it. Just get back to the program as soon as you can, and don't let this blip cause too much worry. Remember, it is all about progress, not perfection!

* Disclaimer: Intermittent fasting or time-restricted eating is not advised for individuals who are underweight, have an eating disorder, are under the age of 18, or for women who are pregnant or breastfeeding.

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Weight Loss->Behavior Weight Loss->Diets
Oct 19, 2020

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