If you've been even slightly curious about trying intermittent fasting, you've probably wondered the obvious, "So, what do people actually eat during it?"

We get it. You've seen reels with kale smoothies and those very intimidating “meal preps” with 500 containers and zero joy. But real people? They're out here trying to balance fasting with full-time jobs, mood swings, chai cravings, and Sunday brunches with their nani. So let’s talk about that.

This blog isn’t a how-to guide or a lecture. Just a casual look at what most people say they eat when they follow an intermittent fasting schedule, along with what some doctors and nutritionists usually suggest

First, Let’s Clear the Air: What Is Intermittent Fasting?

You’ve probably heard about the 16:8 method, where people fast for 16 hours and eat during an 8-hour window. Or maybe you've read about alternate-day fasting or 5:2 schedules. There are many kinds, but the idea is the same: you don’t eat all the time, you eat during specific windows.

And during those eating windows, no, people don’t eat celery sticks and sadness. They eat real food. Let’s look at what kind.

So, What Do People Usually Eat?

Honestly? It’s not all that fancy. Most folks following an intermittent fasting diet plan eat stuff that’s:

• Filling
• Balanced
• Easy to digest
• And, let’s be real, kinda comforting

Here’s what we see often:

???? Whole Foods Win

We're talking fruits, vegetables, daal, sabzi, rice, millets, homemade rotis—basically, what your mom’s been serving you for years (and you probably ignored until now).

???? Something with Protein

Boiled eggs, paneer, tofu, chicken, chana, or rajma. People usually aim for something with protein to keep their tummy full and brain from crashing midday.

???? Healthy Fats & Good Carbs

You’ll often see things like ghee, nuts, peanut butter, bananas, or even sweet potatoes during these eating windows. It’s not about dieting—it’s about being smart.

???? Soups, Light Meals & Hydration

Many folks opt for soups (like Outlive’s Soup Kits ), khichdi, or light one-pot meals—especially toward the end of the eating window. Why? Because bloating at bedtime is not the vibe.

Snacks? Yes. People Snack.

This isn’t a boot camp. Even people on a weight loss diet plan like to snack occasionally. Some common fasting-friendly bites include:

• A handful of soaked almonds or walnuts
• A bowl of fruit with some seeds
• Greek yogurt with a drizzle of honey
• Herbal teas, nimbu paani, or infused water
• And of course… the ever-loyal black coffee

But Isn’t Everyone Eating Differently?

YES. That’s the point.

Some people eat two big meals. Others have three small ones. Some keep it plant-based. Others swear by ghee. There’s no perfect intermittent fasting diet plan, only the one that fits your mood, schedule, and stomach.

And no, skipping breakfast doesn't mean you "deserve" a buffet later.  Balance is key, even if your eating window is short.

 It’s just a little food for thought. Please ask a professional if you’re planning to start something new.

Final Words from Outlive 

Fasting isn’t about punishment or pushing through hunger. It's about creating space for your gut, your energy, and sometimes, your sanity.

Whether you're exploring intermittent fasting to feel lighter, as part of a lose weight diet plan, or just to test out a new intermittent fasting schedule, remember:

You don’t need to eat “perfectly.” You just need to eat what feels right for you.

Ask yourself:

• Does this food make me feel good later?
• Is it easy to stick with long-term?
• Am I doing this out of love for my body, not fear?

If your answer is mostly yes, you’re on the right track.

Until then, skip the stress, not just your breakfast.