Intermittent fasting means that we need to meet all of our energy needs for the day in a shorter time frame. If you find intermittent fasting works well for you and your diet score is reflective of healthy eating, it's absolutely fine to do intermittent fasting as your body will clear fats during your extended fasting period.
If you're keen to space out your meals to allow time for your body to clear fat from your bloodstream, you could try:
Extending your eating window: A 10-hour eating window has still been linked with positive health outcomes.
Spacing fats out as much as possible: We don’t need to clear all the fat from one meal before the next; this would be impossible. Give as much time as you can between higher fat meals, so that your body can clear some fat before the next meal.
Swapping out some higher-fat foods: For example, swap half of your nuts and seeds at breakfast for berries and a handful of oats, swap hummus for tzatziki, or try some crispy roasted chickpeas instead of potato chips.
Focus on fat quality: Opt for high-quality fats. You can check the fat quality for any food or meal in the app.
Overall, intermittent fasting can still be a healthy approach. Making small adjustments, like extending your eating window or balancing fat intake throughout the day, you can optimize your scores while maintaining a fasting routine that works for you.