Foods to break intermittent fasting
An eating plan in which you switch between fasting and eating on a regular schedule is known as intermittent fasting. You are allowed to eat only during a specific time, but water, black coffee, and tea are permitted during the fasting period. Undergoing intermittent fasting can help your body burn fat and have some other health benefits as well. The strategies to undergo intermittent fasting are based on eating on a fixed period and fasting for the remaining time.
There are various intermittent fasting schedules options available. You can pick a daily approach, which restricts daily eating to one six- to eight-hour period each day. For instance, you may choose to try 16/8 fasting: eating for eight hours and fasting for 16. Another option is the 5:2 diet which involves eating for five days a week and limiting yourself to one 500–600 calorie meal for the remaining two days.
Going longer periods such as 24, 36, 48, and 72-hour without food may not be good for you and maybe negative effects on your health. Your body might start storing more fat in response to this prolonged period of fasting.
The first meal after breaking the fast should be full of nutrients, light, and well-balanced. You should try not to overwork your digestive system while breaking the fast, the best way to break a fast is to introduce meals in small portions that can be easily digested. Foods that are rich in fats, fibers, and sugar could be difficult to digest leading to bloating and discomfort. You should consider eating foods rich in nutrients, that contain small amounts of healthy fats and proteins and are easily digestible to break your fast.
Here is a list of foods that you should consider breaking your fast with:
1. Bone broth
Bone broth is considered one of the best foods to consider when considering breaking a fast. It contains plenty of electrolytes, which will help to replace the ones lost during fasting and it is also rich in other nutrients like magnesium, sodium, calcium, and potassium. Furthermore, it also contains protein and does not put stress on the digestive system.
You should consider adding healthy protein and easily digestible carbs such as pasta, lentils, and tofu to the bone broth. You’ll need to avoid bone broths that contain heavy cream, are fibrous, and have raw vegetables, as this can easily disturb your digestive system.
2. Apple cider vinegar
Drinking apple cider vinegar diluted in water to break your fast will help stimulate the digestive tract. It is believed that it will improve the digestion of your first meal while making you fuller once you begin eating.
3. Spinach Or Kale
Green leafy vegetables like spinach or kale are rich in nutrients and minerals and also help in digestion and the prevention of constipation. Furthermore, they also help maintain your blood sugar level, which decreases during fasting.
You should cook greens and eat them if they are your first meal after a fast to make it easier to digest.
Eggs are rich in protein, low in calories, and the fact that they are easily digestible and so filling reduces appetite. The protein found in eggs helps prevent the loss of muscle. So, if you are looking to lose fat and gain muscle, then you should eat some eggs when breaking your fast.
Nuts are rich in vitamins and restore nutrient balance in the body after a fast.
Watermelons are made up of more than 90% water. This fruit is easy to digest and hydrates you so is a great choice to break your fast.
7. Fermented Foods
Fermented foods such as yogurt, kimchi, and sauerkraut contain good gut bacteria that aid in the entire digestive process making digestion of food easy.
If you are breaking fast, then you should consider trying smoothies rather than through whole fruits and vegetables as they are less fibrous, and are less stressful on the digestive system. If you are a person who exercise heavily then a high calorie smoothie might be a good idea to break your fasting
Despite being the fattiest fruit, avocado could be the best choice for breaking a fast. The fruit is low in calories and rich in healthy omega-3 and omega-6 fats, antioxidants, vitamins, and minerals.
However, sometimes it can be hard to digest for some right after a fast, causing stomach ache and bloating.
10. Broccoli or Cauliflower
Cooked broccoli and cauliflower can be considered for breaking a fast as they contain multiple vitamins, iron, magnesium, and manganese.
Fish can provide you with proteins, vitamin D, and healthy omega fats. So you should consider eating fish while breaking a fast. If you’re worried that eating fish right away might be hard on your digestive system, you should start with fish broth first.
Bananas are known to have high sugar and carbs, but these nutrient-packed fruits can be considered the best foods to break a fast with.
Apart from healthy carbohydrates it also contains fiber, vitamins, and various minerals that will quickly recharge your body. If you do decide to break your fast with a banana, you should eat it along with something that has healthy fat and is rich in protein like nut butter, as this will slow down digestion and absorption of the entire meal.
- Intermittent Fasting: What is it, and how does it work? | Johns Hopkins Medicine
- Time to try intermittent fasting? – Harvard Health
- 11 Best Foods to Break a Fast – Intermittent dieter
- Best Foods To Break A Fast: Top 14 Foods That Make The Fast To Feast Transition Smooth (betterment.world)
- Does it matter which foods you break a fast with? (medicalnewstoday.com)
- Best Food to Break the Intermittent Fasting Window | DoFasting