Can I Eat Carbohydrates And Do Intermittent Fasting At The Same Time And Still Lose Weight?

Written by Andrew Brewer. ⚕️Reviewed and fact checked by our medical team.

Can I Eat Carbohydrates And Do Intermittent Fasting At The Same Time And Still Lose Weight?Intermittent fasting may seem intimidating – after all, you have to go long periods of time without eating. And, once you’re told you can’t do something, it’s often all you want to do!

While there are restrictions on when you can eat during an intermittent fast, there often aren’t limitations on what you can eat during your windows. So, if you’re wondering if you can eat carbohydrates when you’re on an intermittent fast, the answer is yes!

There’s nothing restricted during your eating windows. Just keep in mind that what and how much you eat can impact how much weight you lose. Here’s all you need to know.

Key Takeaways

  • Carbohydrates are allowed during the eating windows of intermittent fasting. There are no restrictions on what you can eat during those periods.
  • Pairing carbohydrates with protein, fiber, and nutrient-rich foods can help you feel fuller for longer and maintain a balanced diet.
  • Eating too many carbohydrates or consuming excessive calories during the eating windows may hinder weight loss during intermittent fasting.
  • To achieve weight loss through intermittent fasting, it is important to create a calorie deficit by burning more calories than you consume.
  • Choosing foods that are high in protein and fiber is beneficial as they provide necessary nutrients while helping to curb hunger.

Carbohydrates and Intermittent Fasting

Intermittent fasting is when you are only allowed to eat for a certain number of hours per day. For example, if you’re on the 16:8 intermittent fast, you fast for 16 hours, and you eat for 8 hours.

That doesn’t mean you constantly indulge yourself during this window. You should eat as you normally would, partaking in your regular snack and meal times during this period – and that can include carbohydrates.

One of the best things about intermittent fasting is that it is both incredibly restrictive and freeing at the same time. Yes, you have windows where you can eat, but during those periods, there are no restrictions on what you can eat. You can eat carbs, but you’ll also want to pair them with protein, fiber, and other nutrient-rich foods to help you feel fuller longer.

Eating mostly carbs outside your fasting windows may cause you to feel tired and bloated, so be mindful of how you feel after eating and make adjustments as needed.

Can I Eat Carbs and Lose Weight During Intermittent Fasting?

Intermittent fasting is a great way to force your body into using its energy reserves to fuel its basic needs. Oftentimes, that will translate into your body burning fat, helping you lose weight. The trick is that you need to fast long enough for your body to reach that point, so you may need to test out different plans until you find one that works for you.

One thing that can be working against you when you try to lose weight during intermittent fasting is eating too much during your eating windows. While you can eat whatever you want – including all the carbs you can handle – that doesn’t mean you should.

If you take in too many calories, your body may not need to tap into those resources. It will have enough in your system to power its needs until the next time you eat. This includes eating too many carbs.

If you are looking to lose weight, you still need to maintain a calorie deficit. Your body needs to burn more calories than it takes in, so be mindful of what you eat. You can use a calorie tracker if that helps you be more aware of what you’re putting in your body, especially when breaking a fast.

The best foods you can eat are high in protein and fiber. These will help you feel fuller while providing your body with the nutrients it needs.

The Final Say

While you can eat all the carbs you want during intermittent fasting, it may slow down your weight loss journey. Be mindful of your caloric intake, even if your intermittent fasting plan does not have limitations. This will help you identify patterns and areas you can improve to boost your weight loss results.

It’s okay to indulge every now and then, but a well-balanced diet will help you lose weight while intermittent fasting.


  • Can I eat carbohydrates during intermittent fasting?

Yes, you can eat carbohydrates during the eating windows of intermittent fasting. There are no restrictions on what you can eat during those periods.

  • Should I only eat carbohydrates during my eating windows?

While you can eat carbohydrates during intermittent fasting, it is advisable to pair them with protein, fiber, and other nutrient-rich foods to promote satiety and overall balanced nutrition.

  • Will eating too many carbohydrates affect my weight loss goals during intermittent fasting?

Yes, consuming excessive carbohydrates or calories during the eating windows can hinder weight loss during intermittent fasting. It’s important to maintain a calorie deficit for effective weight loss.

  • What are the best foods to eat during intermittent fasting?

Foods that are high in protein and fiber are recommended during intermittent fasting. They help keep you fuller for longer and provide essential nutrients for your body.

  • Can I indulge in occasional treats or high-carb meals while intermittent fasting?

It’s okay to indulge occasionally, but for optimal weight loss results, it’s important to maintain a well-balanced diet overall. Be mindful of your caloric intake and make healthier choices most of the time.

  • How can I monitor my calorie intake during intermittent fasting?

Using a calorie tracker or a food journal can help you become more aware of what you’re eating and assist in maintaining a calorie deficit, especially when breaking a fast.

  • Are there any specific guidelines for intermittent fasting and carbohydrate consumption?

Intermittent fasting primarily focuses on when you eat rather than what you eat. However, it’s important to listen to your body and make adjustments based on how certain foods, including carbohydrates, make you feel.

  • Can intermittent fasting be combined with a low-carb diet?

Yes, it is possible to combine intermittent fasting with a low-carb diet if that aligns with your dietary preferences and health goals. However, it’s always recommended to consult with a healthcare professional or registered dietitian for personalized advice.

  • Can intermittent fasting and carbohydrate consumption affect energy levels?

Eating excessive carbohydrates outside of the fasting windows may lead to feelings of tiredness and bloating. It’s important to observe how different foods, including carbohydrates, affect your energy levels and make adjustments accordingly.

  • How can I optimize my weight loss journey during intermittent fasting?

To optimize weight loss during intermittent fasting, focus on maintaining a calorie deficit, choosing nutrient-dense foods, being mindful of portion sizes, and listening to your body’s hunger and fullness cues. Regular exercise and staying hydrated are also beneficial.

Andrew Brewer

Andrew Brewer

Andrew Brewer started to give people the guidance that he never received when he was first starting. His goal is to make your goals achievable and to offer you only the best fasting apps that the internet has to offer. You're not on your own - Andrew and the entire family of reviewers at are here with you every step of the way!