Meat vs. fish during intermittent fasting

In the food window, what you eat matters enormously. Even if you have held 16, 18 or 20 hours of fasting, if you choose processed foods, rich in sugar and poor quality fats, the desired results can delay or even disappear.

We compare benefits, nutritional values, digestibility and impact on satiety to help you make an informed choice.

General Benefits of Protein in Intermittent Fasting

Proteins play an essential role in:

• maintaining muscle mass
• stimulation of satiety
• support metabolism
• prevention of bone mass loss

A protein-rich meal in the food window can make the difference between a day with energy and one with continuous hunger.

Meat — dense energy and nutritional richness

✅ Advantages:

• Excellent source of heme iron, easily absorbed
• High content of vitamin B12, zinc, creatine and hillock
• Very Satiety— ideal for those who eat only once a day (OMAD)
• Beef — very nutritious, high in calories, high in good fats if raised naturally

⚠️ Considerations:

• May be harder to digest for some (especially red meat)
• Saturated fat content may vary depending on the source
• Avoid processed meats (sausages, sausages, salami)

Fasting Recommendation:lean or moderately fatty meat (beef, turkey, naturally raised chicken), cooked simply (oven, steam, grill)

Fish — protein + omega-3 + easy digestion

✅ Advantages:

• Natural source of omega-3 fatty acids (EPA/DHA)
• High content of iodine, seleniumand vitamin D
• Easier to digest than red meat
• Ideal for the post-workout meal

⚠️ Considerations:

• Lean fish (eg: cod, shallots) has fewer calories → may require a hearty garnish
• Fatty fish (salmon, mackerel, sardines) is excellent in moderate portions
• Beware of contaminants (worth bio or wild fishing variants)

Fasting Recommendation:salmon, trout, sardines or tuna in their own juice, along with vegetables and healthy fats

When to choose meat vs. fish?

• You have only one meal a day (OMAD) meat ✅, fish ✅
• Need iron and dense energy meat ✅, fish ⚠️
• Want easy digestion, after training meat ⚠️, fish ✅
• You hold 18/6 and want variety meat ✅, fish ✅
• Fasting during stressful times (nervous system stressed) meat ✅, fish ✅
• It's summer and you feel the need for something light meat ⚠️, fish ✅

Conclusion

There is no absolute winner between meat and fish — both can be excellent in the food window from intermittent fasting. The key is source variation and quality. The combination of quality proteins, good fats and essential micronutrients ensures not only satiety, but also optimal restoration of the body after fasting.

📌 Ideal: alternate between lean meat and fatty fish throughout the week, depending on your activity, season and digestive preferences.