Navigating health and wellness and finding the perfect balance can be a difficult but rewarding journey, especially for those conscious of their overall health.
Updated November 2025
Often, the best way to optimize your health is to combine a few different techniques that help you feel like your best self.
In this article, we’re exploring what happens when intermittent fasting and ‘good fats’ work together and some of the best foods you can eat while doing both (spoiler alert–macadamia nuts will be front and center).Let’s jump in.
Understanding intermittent fasting and ‘good fats’
Let’s start with the basics.
What is intermittent fasting?
Intermittent fasting is an eating pattern that cycles between set periods of eating and fasting. Research suggests that fasting can promote various health benefits, including reducing inflammation and improving metabolic health. There are several different ways to practice intermittent fasting, but some of the most common schedules include 16:8, 14:10, and 12:12. These ratios refer to the duration of fasting (e.g., 16 hours) followed by an eating window (e.g., 8 hours), allowing you to tailor your approach based on your preferences and goals.
What are ‘good fats’?
‘Good fats’, also known as healthy fats, are essential nutrients that play a vital role in supporting overall health. Unlike unhealthy fats, which can contribute to inflammation and other health issues, ‘good fats’ provide the body with long-lasting energy, support brain function, and help absorb essential vitamins like A, D, E, and K.
These fats are typically found in whole, unprocessed foods and are known for their ability to promote satiety, keeping you fuller for longer. Incorporating ‘good fats’ into your diet can also help maintain balanced cholesterol levels by increasing the “good” HDL cholesterol and reducing the “bad” LDL cholesterol.
There are different types of ‘good fats’, including monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs), both of which are known for their heart-healthy benefits. These fats are often found in foods like avocados, nuts, seeds, and certain oils.
Whether you’re looking to fuel your body, support your heart, or simply enjoy a more balanced diet, good fats are a key component of a healthy lifestyle.
Where ‘good fats’ focus on what to eat, intermittent fasting focuses on when to eat. Now let’s see how they can work together.
The synergy of ‘good fats’ and intermittent fasting
The combination of ‘good fats’ and intermittent fasting offers a balanced approach to wellness and sustained energy. Intermittent fasting promotes metabolic benefits like improved insulin sensitivity and weight management, while ‘good fats’ provide the satiety and nourishment needed to support your fasting journey.
Incorporating ‘good fats’ into your meals can help you feel fuller for longer, making it easier to stick to your fasting schedule without feeling deprived. These fats are slow-digesting, providing a steady source of energy and helping to stabilize blood sugar levels, which can reduce hunger pangs and energy crashes.
For those focused on their well-being, pairing intermittent fasting with meals rich in ‘good fats’ can amplify your results, offering a sustainable and satisfying way to support overall health. However, it’s important to choose the right fats. Unhealthy saturated or trans fats can undermine the benefits of fasting and leave you feeling sluggish.
Now, let’s explore some of the best sources of ‘good fats’ that can keep you nourished and satisfied during your intermittent fasting journey – starting with our personal favorite, macadamia nuts.
Macadamia nuts: a natural addition to intermittent fasting
Enter the unsung hero of this dietary symphony – macadamia nuts. These delicious nuts not only add a satisfying crunch to your meals but also play a crucial role in supporting your intermittent fasting journey.
Macadamia nuts are naturally low in carbohydrates and packed with ‘good fats’ and essential vitamins, making them an ideal choice for nourishing your body. Whether you sprinkle them on a salad or enjoy them as a snack, eating macadamia nuts before or after fasting provides a healthier source of energy that helps keep you feeling fuller longer during your fasting hours.
This can also help you avoid the common energy crashes some people face during fasting periods. So while you’re planning your next fast, remember that macadamia nuts are your secret weapon in your arsenal for clean and holistic health.
Other ‘good fat’ whole foods to fuel your fast
While macadamia nuts take center stage, it is important to include a variety of whole foods to achieve a well-rounded approach to intermittent fasting. Incorporating nutrient-dense options ensures your body receives a diverse range of essential nutrients while keeping you energized and satisfied.
Here are several ‘good fat’ whole foods that can naturally fuel your fast:
- Avocados
- Fatty fish
- Low-carb vegetables: asparagus, spinach, and cabbage
- Eggs
- Healthy oils: macadamia nut oil, avocado oil, olive oil, butter and ghee
- Berries
- Nuts: macadamia nuts, pistachios, and Brazil nuts
- Dark chocolate
- Seeds: pumpkin seeds, flax seeds, and chia seeds
Eating these types of whole foods not only supports your fasting goals, but also keeps your meals exciting and flavorful. By focusing on ‘good fats’ and nutrient-rich ingredients, you can fuel your body naturally and maintain energy throughout your fasting journey.
Nourishing your body
Remember, no matter what your intermittent fasting journey looks like, it’s not just about what you eat. It’s about nourishing your body in a holistic way that makes you feel good and supports your success.
Paying attention to specific nutrients becomes paramount. Whether it’s supporting bone health with calcium-rich foods or incorporating antioxidant-packed berries, nourishment plays a key role in the success of your intermittent fasting journey.
The key to optimum health will always be finding a happy medium between a well-balanced diet and an active lifestyle. And don’t forget to have some fun along the way! The most effective diets are the ones that keep you engaged with foods that you love and are also good for you.
Take your wellness journey to the next level!
If you’re looking for natural ways to power your intermittent fast, the inclusion of macadamia nuts is a great way to fuel your body with healthy fats. No matter what your journey looks like, remember that it’s about more than a “diet”. It’s about creating a lifestyle of wellness that nourishes your body and empowers you to take charge of your well-being.
Before embarking on either diet, it’s crucial to consult with your healthcare provider. They can help determine if you are an ideal candidate for certain lifestyle diets, and they can help monitor your health along the way to ensure you’re taking the right steps.
So, move forward with confidence, knowing that every choice you make contributes to a healthier and happier you.
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