Intermittent Fasting: What to eat to break your fast

Intermittent fasting basics

Intermittent fasting has become increasingly popular in recent years, especially among those following a ketogenic diet. Intermittent fasting involves short periods of fasting, typically ranging from 16-24 hours, followed by periods of eating. When combined with the keto diet, this approach can have numerous health benefits, including improved metabolism, weight loss, and even better gut health. In this blog, we will explore what to eat during your eating periods in order to maximize the benefits of your intermittent fast while maintaining a ketogenic diet.

But first, it’s important to understand the science behind intermittent fasting and its effects on the body. During fasting, the body switches from using glucose as its primary energy source to using stored fat. This shift not only leads to weight loss but also triggers other physiological changes that have numerous health benefits. For example, research has shown that intermittent fasting can improve insulin sensitivity, reduce inflammation, and even boost the immune system.

How to break your fast

When it comes to breaking your fast, it’s crucial to make wise food choices to truly reap the benefits. Opt for nourishing whole foods and a balanced mix of macronutrients to avoid any unwanted spikes in blood sugar levels. Keep in mind, it’s especially important to steer clear of refined carbohydrates on an empty stomach, as they can disrupt the digestive process and hinder your progress toward optimal health.

It is important to consider the macronutrient composition of the meal that will support the body’s recovery and repair processes following a fast. The addition of protein post-fast is scientifically essential due to its gradual effect on blood sugar levels, which helps to prevent abrupt insulin spikes. Elevated insulin levels can result in decreased energy levels and negatively impact the body’s ability to perform optimally. As such, consuming a meal that is rich in protein and low in carbohydrates after a fast is crucial to support the body’s needs and maintain healthy blood sugar levels. Research has shown that a balanced mix of macronutrients, including healthy fats, after a fast can support the body’s recovery processes and promote overall health.

Consuming healthy fats after a fast is significant as they play a crucial role in supporting the body’s energy levels and overall health. Healthy fats such as coconut oil, avocado, and fatty meats, provide a slow and sustained release of energy, helping to avoid abrupt insulin spikes that can result in decreased energy levels. They also help to promote the absorption of fat-soluble vitamins and minerals, which are essential for overall health. Additionally, healthy fats are key components in building and repairing cells, including those in the gut, which play a crucial role in maintaining a healthy digestive system and overall gut health. By incorporating healthy fats into your post-fast meal, you are supporting your body’s overall health and energy levels, helping to set the foundation for a successful and sustainable fast.

Finally, consuming a large meal directly after a fast can disrupt the digestive process because it places a sudden strain on the digestive system. The digestive system has had a break during the fasting period and has to work much harder to digest a larger meal all at once. This can lead to indigestion, bloating, and decreased energy levels. Additionally, a sudden influx of food can result in glucose and insulin spikes which will contribute to feelings of sluggishness. To avoid this, it is recommended to break a fast gradually and consume smaller, nutrient-dense meals instead of a large feast. This will give the digestive system time to adjust and allow for a smoother digestion process.

What to eat after a fast

After breaking an intermittent fast, it’s important to choose nutrient-dense foods that support the goals of a ketogenic diet, which include increasing healthy fats, limiting carbs, and getting enough protein.

Here are some of the best keto-friendly foods to eat after a fast and why they are significant:

Top 6 foods post fast

  1. Meat – Rich in protein, meat is essential for supporting the body’s rebuilding and repairing process after fasting. Choose grass-fed beef, organic chicken, or wild-caught fish to maximize nutrient density.
  2. Eggs – A great source of high-quality protein and healthy fats, eggs are an excellent food to include after breaking your fast. They also contain choline, a nutrient that helps support brain function.
  3. Avocado – This versatile fruit is rich in healthy fats and fiber, making it a great food to help you feel full and satisfied after fasting.
  4. Coconut Oil – Coconut oil is rich in medium-chain triglycerides (MCTs) which are easily converted into ketones by the liver, providing a quick source of energy without disrupting blood sugar levels.
  5. Bone Broth – Bone broth is rich in collagen, a protein that is essential for supporting skin, joints, and gut health. It is also a great source of electrolytes, which can help support hydration after fasting.
  6. Pre and Probiotic-Rich Foods – Foods such as kimchi, sauerkraut, kefir, and low-carb yogurt are excellent sources of pre and probiotics. These beneficial bacteria help to support a healthy gut microbiome as well as aid in the overall digestion process.

Our final thoughts

In conclusion, breaking a fast on a ketogenic diet requires careful consideration of the foods consumed to ensure optimal benefits. Including protein-rich foods such as meat and eggs, healthy fats like avocado and coconut oil, and items rich in pre and probiotics like kimchi, can help support the body’s rebuilding and repairing process while maintaining stable blood sugar levels. It is important to avoid consuming large meals or high amounts of carbohydrates immediately after a fast to prevent insulin spikes and potential disruption to the digestion process. By selecting nutrient-dense, keto-friendly foods, you can effectively end your intermittent fasting period and support your overall health and well-being.