eating junk while intermittent fasting
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5 Reasons Why Eating Junk While Intermittent Fasting Will Sabotage Your Weight Loss Goals

Introduction: Eating Junk While Intermittent Fasting

Intermittent fasting has become a popular eating method in recent years, touted by many as an effective way to lose weight and improve overall health. In simple terms, intermittent fasting involves alternating periods of fasting and eating. Some popular fasting schedules include the 16:8 method, where you fast for 16 hours and eat during an eight-hour window, or the 5:2 method, where you usually eat for five days and restrict calories to 500-600 for two non-consecutive days.

While many people have had success with intermittent fasting, there still needs clarity around what you can eat during your feeding window. Some people believe they can eat whatever they want during this time and still see weight loss results. However, this is only partially true. This article will explore why eating junk food while intermittent fasting can sabotage weight loss goals. We’ll also answer common questions like whether you can eat pizza or fried foods during your feeding window and if you can snack during your fasting period.

What is Eating Junk While Intermittent Fasting?

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Picture this: you’re on your intermittent fasting journey, feeling great about yourself and your progress. But suddenly, you start to get cravings for your favorite junk food. You know it’s not the healthiest choice, but you figure it’s okay since you’re in your feeding window. Well, think again! Indulging in junk food while practicing intermittent fasting can notably affect your weight loss objectives.

Well, think again! Indulging in junk food while practicing intermittent fasting can notably affect your weight loss objectives. “Eating junk” can be defined as consuming foods high in calories, sugar, unhealthy fats, and low nutritional value. It includes fast food, processed snacks, sugary drinks, and fried foods. While intermittent fasting gives you more freedom to eat what you want, it’s crucial to remember that what you eat still matters.

Many people believe that intermittent fasting gives them the freedom to eat whatever they want during the feeding window simply because they are fasting for a portion of the day. But this mindset can lead to more calories than your body needs, resulting in weight gain rather than weight loss. Although intermittent fasting has no specific dietary restrictions, choosing nutrient-dense foods during feeding is essential.

Reason 1: Junk Food is High in Calories

When it comes to intermittent fasting, one common mistake is indulging in junk food during the feeding window (1). As we all know, junk food is often high in calories, which can harm weight loss goals. It’s easy to forget that even if you’re fasting for a portion of the day, consuming more calories than you burn will still lead to weight gain.

During intermittent fasting, it’s essential to maintain a calorie deficit to see results. However, eating junk food during the feeding window can easily lead to a calorie surplus, sabotaging your weight loss efforts. It’s important to remember that while intermittent fasting has no strict diet restrictions, it’s still important to make healthy food choices and maintain a balanced diet.

Reason 2: Junk Food is Low in Nutrients

Eating junk food can be tempting, but it is essential to understand that it is often low in nutrients(2). Junk food is typically high in empty calories, providing little nutritional value to the body. In contrast, nutrient-dense foods give the body essential vitamins, minerals, and other crucial nutrients for overall health.

While intermittent fasting can help with weight loss, it is essential to remember that weight loss should not come at the expense of overall health. Consuming junk food during the feeding window can lead to a lack of essential nutrients in the body, ultimately hindering weight loss goals. It’s crucial to prioritize nutrient-dense foods during the feeding window to ensure the body receives the necessary nutrients to function correctly.

Reason 3: Junk Food Can Spike Insulin Levels

Junk food can spike insulin levels because it contains highly refined carbohydrates and sugars(3). When you consume these foods, your body releases insulin to help regulate your blood sugar levels; however, when you eat junk food during your feeding window while intermittent fasting, your body cannot control insulin levels as effectively, which can cause a spike in insulin levels.

One of the benefits of intermittent fasting is that it helps decrease insulin levels in the body. When insulin levels are low, your body is better able to burn fat for energy instead of glucose. However, suppose you consume junk food during your feeding window. In that case, your insulin levels can spike, which can cause your body to stop burning fat and start storing it instead. This can make it difficult to lose weight and achieve your weight loss goals while practicing intermittent fasting.

Reason 4: Junk Food Can Increase Cravings

We’ve all experienced intense cravings for something sweet or salty; unfortunately, junk food is often the culprit(4). When you eat junk food, your body releases dopamine, a feel-good chemical that can create a craving for more of that food. This can lead to a cycle of constant wants and overeating, making it harder to stick to your intermittent fasting schedule.

One of the benefits of intermittent fasting is that it can help crush sugar cravings and reduce hunger pangs. However, if you’re constantly giving in to those cravings by eating junk food, it can quickly undo all your progress. Instead, try incorporating nutrient-dense foods into your diet to help satisfy your cravings more healthily.

Reason 5: Junk Food Can Affect Gut Health

Junk food is often high in unhealthy fats, sugar, and additives that can harm our gut’s delicate balance of bacteria(5). When our gut is out of balance, it can lead to inflammation, digestive issues, and a weakened immune system. Furthermore, the gut is closely linked to the brain, and an unhealthy gut can lead to brain fog, mood swings, and even depression.

Maintaining good gut health is essential for overall health and weight loss. A healthy gut can improve digestion, increase nutrient absorption, and help regulate appetite. Eating junk food during the feeding window can throw off the balance of gut bacteria and lead to negative consequences for both health and weight loss goals. Eating a diet rich in whole, nutrient-dense foods and avoiding processed junk food is essential to support gut health.

What to Eat During Intermittent Fasting

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Regarding intermittent fasting, what you eat during your feeding window is just as important as what you don’t eat during your fasting period. So, what foods should you be consuming during your feeding window? The key is choosing nutrient-dense foods that will help support your weight loss goals and overall health.

Some great options for foods to eat during intermittent fasting include lean proteins like chicken, turkey, and fish, as well as healthy fats like avocado and nuts. Vegetables are also essential to any healthy diet; you can eat them during your feeding window. Opt for various colorful vegetables to ensure you get a wide range of nutrients.

Many options won’t break your fast if you’re looking for snacks to munch on during your feeding window. Nuts, seeds, and plain Greek yogurt are all great choices, as are low-carb vegetables like celery, cucumber, and bell peppers. Just be sure to avoid processed snacks like chips and crackers, which are high in calories and low in nutrients.

Now, what about some specific foods that people often wonder about? Can you eat pizza while intermittent fasting? Technically, yes, you can. However, choosing a pizza with a thin crust and lots of vegetables is important, and being mindful of your portion sizes is essential. You can eat fried foods during your feeding window, but controlling your portions is vital. And what about sugar? While it’s best to avoid added sugars whenever possible, a small amount of natural sugar from fruits is okay during your feeding window. Fruits like berries and apples are great options to help satisfy a sweet tooth.

Speaking of fruits, can you eat them during your fasting window? No, you should avoid consuming any calories during your fasting period, including those from fruits. However, you can enjoy them as a healthy snack or dessert during your feeding window.

The key to what to eat during intermittent fasting is to focus on nutrient-dense foods that will support your weight loss goals and overall health. With the right foods, you can feel satisfied and energized during your feeding window while still reaping the benefits of intermittent fasting.

Tips for Sticking to Your Intermittent Fasting Plan

Sticking to an intermittent fasting plan can be challenging. Still, with a few tips, it is possible to make it easier. One of the essential tips is to plan your meals ahead of time. This means you should decide on the foods and when you will eat them. Planning will help you stay on track and avoid making impulsive food choices.

Another helpful tip is to drink plenty of water. Drinking water can help you feel full and reduce your appetite. It can also help you stay hydrated, which is crucial for overall health. Additionally, it is essential to get enough sleep. Lack of sleep can increase your cravings for junk food, sabotaging your intermittent fasting efforts.

If you find sticking to your eating window challenging, you may wonder if you can change it. The answer is yes. You can adjust your eating window to fit your schedule or lifestyle. However, it is recommended that you stick to a consistent eating window to help your body adapt to the fasting period.

If you want to learn more about 18/6 intermittent fasting and how it can benefit your health and weight, check out "The Ultimate Guide to 18/6 Intermittent Fasting for Health and Weight" on my blog


In conclusion, I eat junk food, while intermittent fasting can sabotage weight loss goals for several reasons. Firstly, junk food is typically high in calories, sugar, and unhealthy fats, which can lead to overconsumption and weight gain. Additionally, junk food can cause cravings and negatively affect gut health, making it harder to adhere to intermittent fasting.

Prioritizing nutrient-dense foods during the feeding window is crucial to achieving weight loss success. These include foods high in protein, fiber, healthy fats, and complex carbohydrates, such as fruits, vegetables, whole grains, lean meats, nuts, and seeds. These foods provide essential nutrients and keep you fuller for longer, reducing the likelihood of overeating.

Therefore, I encourage readers to prioritize whole, nutrient-dense foods while intermittent fasting to support weight loss goals and overall health. While occasional indulgences are okay, limiting the consumption of junk food and focusing on nourishing your body with healthy, satisfying foods is essential. By making these small changes, you can achieve sustainable weight loss and improve your overall well-being.


(1) STOP making these mistakes if you are on intermittent fasting

(2) Empty Calories: Definition, Food List, and Examples – Healthline

(3) 6 Foods That Tend to Spike Blood Sugar | Everyday Health

(4) Junk food-induced obesity- a growing threat to youngsters during the pandemic

(5) High-fat diet alters gut microbiota physiology in mice

Joseph Emb
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Hi there! I'm Joseph Emb, a nutritionist and certified personal trainer passionate about helping people reach their health and fitness goals. With over ten years of experience in the health and wellness industry, I've accumulated a great deal of knowledge that I love to share with my readers. I have a degree in exercise science and am proud to have been featured in reputable publications such as Men's Health and Women's Fitness. My goal with my blog is to inspire and empower others to take control of their health and live happier healthier lives.