Does it matter what you eat to break your fast? What to eat when you break your fast? Today we will see the right way to break your fast on intermittent fasting.
If you are following Intermittent Fasting and don’t see the needed results, you are probably eating all the wrong things to break your fast. What you eat to break your fast can actually make or break the benefits of intermittent fasting.
I follow a strict protocol when it comes to the first meal I had to break my fast. The first meal should not be a large one. Your body cannot process a big meal on an empty stomach. There are also some ground rules to what you should or should not eat on an empty stomach.
This is how I break my fast.
- The first thing I have when I wake up is a tablespoon of apple cider vinegar dissolved in water with some Himalayan pink salt. I also add a scoop of Acetyl Creatine. This does not get me out of fasting mode.
- Another option you can have is Cinnamon tea which is known to lower blood sugar and cortisol level.
- My first meal is lean protein. You can have 4-5 oz of lean protein to break your fast. Dont mix this with anything. Whether you are keto or not, Thomas DeLauer suggests that the body does not absorb a combination of carbs, protein and fats in the first meal. Its best to just stick to very lean protein. Examples, Egg whites, white fish, scallops, shrimps. Another best option is Pure Pea Protein shake with water which is my personal favorite.
- After the lean protein meal, wait for at least 2 hours for your main breakfast meal. Depending on your eating window, this could be your lunch.
If I am working out in a fasted state, I would only have the ACV drink with L-Carnitine in the morning. Some days when I know I will work out intensely, I will have a pre-workout an hour after the ACV drink. Its best to work out in fasted state to get maximum fat burnt. Also to note is that your workout performance might diminish slightly when you work out on empty stomach.
Note what NOT TO EAT to break your fast:
- Garlic or garlic powder
- Fibre (Veg and Leafy salad)
- Onions
- Dairy such as whey protein
- Fruits
- Cashews, pistachios
- Cruciferous veggies like cauliflower, cabbage
Women over 40 should not fast every day. I usually fast 3-4 days a week. A few pointers on your fasting days:
- I do not have any gluten throughout the day I am fasting.
- I also NEVER combine Fats and Carbs.
- I avoid all forms of grains on fasting days
- Best time to workout is at the end of your fast. If I plan to break my fast at 12 pm, then I try to get my work out done around 10 am.
Hope this helps. Stay fit so you can enjoy life more.
Lots of love,
Shom
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