Intermittent fasting is the most favourite lifestyle plan I have ever discovered. I’ve tried the paleo, low carb, keto, Atkins, and low-calorie diets throughout my lifetime. I’ve also been a physique competitor, and know all too well the diet world inside out. To get your body down to single-digit percentages, to prepare your onstage appearance, needed quite a lot of different tools and strategies. This is exceptionally challenging for human beings, but even more so for women. Women experience a lot of challenges with their hormones and thyroid as a result of constant dieting. It can lead us to have many issues with our metabolism and health continuing like this.
That’s why Intermittent fasting is so profound in both a health and weight loss perspective. I’ve yet to find a diet method for life, that creates so many benefits for both men and women, on a cellular level. I’m happy to hear anyone else out on this one — but urge you to view studies from doctors such as Dr Jason Fung (who’s written many books on the subject) and also Dr Michael Mosely who reversed his diabetes with a different method of fasting.
What’s interesting to note is the different foods that are best eaten when breaking a fast. What you choose to eat will depend on your goals. I’m going to give you some evidential answers, because this, in theory, is a well-researched pathway for you, and anyone interested. But for those who have a lot of weight to lose, and are trying very hard to reverse the negative habits, go easy, but do not be too easy on yourself! I always tell clients to change one habit and make sure that you give yourself the best chance for success. If you try to change too many things at once, then you may experience overwhelm. It’s quite challenging for many people when they start to fast daily, so do allow the transition to happen first until you feel somewhat comfortable with the progression. Then do look at the finer details — like what foods deemed best to break a fast.
Let’s get into the nitty-gritty of the question then.
Top 7 foods that are recommended not to eat straight after a fast (if you have digestive issues)
- Nuts and nut butter
- Seeds and seed butter
- Raw cruciferous vegetables (cooked are fine)
- Dairy products
- In infrequent occasions, some people have difficulty digesting red meat or certain kinds of red meat.
You can resume eating the foods above after about 6 hours when your last fast ended. Please keep in mind that this is just a guideline. I have terrible digestion, and the foods above can set me off.
Five steps to breaking your fast for weight loss
- Protein like chicken or fish
- Lean protein shake — hemp or pea protein (especially after training)
- Bone broth
- High GI carbs like rice cakes or puffed rice cereal that’s zero sugar (this is best for those who have trained while fasting and are breaking the fast with breakfast)
- High fructose fruit. Like half an orange or something that doesn’t contain a lot of fibre. Again, this is best for those who have trained beforehand. Keep this one off your plate if you are trying to lose weight.
Six things to avoid when breaking your fast
- Don’t have foods with a high glycemic index, like a heavy, high carbohydrate meal. Opt for a lower carb, high protein meals to avoid blood sugar surges. This is best for those who want to lose weight.
- The opposite is true if you had a workout. You can and should, replenish glycogen stores with nutritious carbs, like oats.
- Almonds and cashews
- Saturated fats (olive and avocado oil are ok)
- Veggies — very harsh on your digestion
We need to keep in mind that when we fast, digestive juices come to a halt (because they aren’t required) so we do need to be super careful about what we consume, just until the digestive juices start flowing in again. The most important thing to note is not to combine fats and carbs because that’s a double whammy in elevating your insulin beyond control.
After a couple of hours upon consuming the right things, go ahead and allow yourself the other foods. Please do monitor how your digestion reacts to certain foods. I have huge problems with my digestion IF I consume the wrong things. Allow your body enough time to resume digestion, and you will have a healthy gut and fat loss results.