Fasting is described as deliberate abstention from eating and drinking. For medicinal, moral, or political purposes, it is the voluntary abstinence from any or all caloric foods and drinks. When doing intermittent fasting, it’s important to know how to break a fast properly. Otherwise, you might feel drained and bloated. Consuming a lot of high-carbohydrate, high-sugar food in a relatively short time will make you feel uncomfortable. It can cause glycemic instability during the day, resulting in issues with energy or hunger control. That’s why you should carefully choose what to eat when breaking your fast.
What to Eat to Break Your Fast
Some foods and beverages aren’t likely to break your fast in an effective way.
Here are some suggestions for the best food to break a fast:
- Soups that contain protein and easily digestible carbs. The best examples include soup with lentils, tofu, mashed pumpkin soup with chicken broth, or other desired veggies soup that can gently break a fast. We recommend avoiding soups made with heavy cream or a large amount of high-fiber, raw vegetables.
- Smoothies. Fresh fruits and vegetables can be a smoother way to add nutrients to the body.
- Eggs. They are an excellent source of protein in a limited quantity of food. Breaking a fast with eggs is one of the best choices. The insulin response is stabilized by eggs, which helps you achieve your fat loss and intermittent fasting aims.
- Fruit that has been dried (dates, figs, raisins, apricots).
- Vegetables. Quick, cooked, starchy vegetables like potatoes could be a good choice.
- Fermented food items. Unsweetened yogurt or kefir are good options.
- Fat that is good for you. Eggs and avocados are excellent foods to consume after a fast.
A list of the 11 nutrient-rich foods for breaking a fast is provided below:
- Avocado – contains folate, potassium, copper, vitamin C, vitamin E, vitamin B6, vitamin K.
- Unsweetened yogurt – assists in the repopulation of healthy bacteria in your digestive system and a good source of calcium.
- Banana – contains vitamin B6, vitamin C, and potassium.
- Watermelon – contains over 91% water.
- Broccoli, cauliflower – fiber-rich, nutrient-dense, and vitamin-dense.
- Fish – contains vitamin D, proteins, healthy fats.
- Nuts, chia seeds – re-establish nutritional balance, a great source of healthy fat and protein.
- Eggs – rich in high-quality protein, healthy fats, and many essential vitamins and minerals.
- Spinach – contains potassium, calcium, copper, iron, magnesium, folate, vitamin K, vitamin A, vitamin E, vitamin B6, vitamin B2, vitamin C.
- Bone broth – collagen-rich, glycine-rich, provides a couple of amino acids.
- Apple cider vinegar – kills harmful bacteria in the gut, alkalizes the PH level of the body, helps keep blood sugar levels in check.
Food to Avoid While Breaking a Fast
Don’t consume sugar and unhealthy fat foods. Your body can struggle to digest it, resulting in nausea and discomfort.
What to Eat After a Long-Term Fast
Food that is easily digestible is recommended after a long-term fast. You can consume:
- Fruit smoothies
- Boiled eggs
- Steamed vegetables
It is also important to avoid large meals when you break your long-term fast.
While some people tolerate them well, these foods (and beverages) are the most troublesome for people while breaking their long-period fasting:
- Red meat
- High-fat dairy products
- Raw cruciferous vegetables
- Seeds and seed butter
- Nuts and nut butter
Potential Side Effects of Breaking Long-Term Fasting
Intermittent fasting is tolerated well by most individuals. Mild side effects are common, particularly when first starting out:
- Hunger. The majority of hunger is harmless and can be ignored.
- Fasting makes people weak. Though mild weakness is common, severe weakness or trouble walking or standing should not be experienced.
- Moderate headaches or dizziness are fairly common. Avoid them by increasing hydration and salt consumption.
- Heartburn symptoms.
- Increased blood sugar levels in the morning.
What to Eat After a Short-term Fast?
A short-term fast is when you eat for half of the day and then don’t eat for the rest of the day, which is usually around 14–16 hours. It’s just as critical how you break the fast as it is what you eat.
Don’t consume artificial sweeteners and colorings. Eat a light meal as your first meal. Always maintain a nutritious, balanced diet that includes plenty of fresh fruits and vegetables.
How Many Calories Break a Fast?
Anything that contains more than 50 calories can break your fast. During the fasting hours, drink nothing but water and black coffee.
Do Not Overeat
You shouldn’t overeat because fasting can modify your metabolism, causing you to burn fewer calories than normal. Overeating can lead to stomach problems, sleep disturbances, and weight gain. Start your day with some black coffee or tea and plenty of water. You should take an extra glass of water since coffee and tea have a diuretic effect, so you should give your body more fluids to prevent dehydration.
Begin your eating window with a large serving of vegetables. Slowly consume the food. Make sure your last meal is well-balanced and satisfying.
Do Vitamins Break a Fast?
Vitamins don’t break a fast. There are no carbohydrates or proteins in vitamins that are in their natural state, vitamin C and vitamin D, for example, so there won’t be any insulin release or breaking the fast.
Vitamins That Break a Fast
As mentioned before, vitamins don’t break a fast. However, protein and fat are all present in small quantities in gummy multivitamins, which can break your fast.
Vitamins That Do Not Break a Fast
Multivitamins. Products that don’t have any added sugar or fillers should have little or no calories. Consumption of vitamin B1, vitamin B2, vitamin B3, vitamin B7, vitamin B9 is a good choice.
Do Food Supplements Break a Fast?
Supplements can be taken when fasting, but some are best absorbed with food. Supplements with calories or sugar are more likely to cause your fast to be broken. Creatine has no calories and has no effect on insulin sensitivity. It is less likely to break a fast.
Food Supplements That Break a Fast
Collagen or protein powders contain protein that can induce a slight insulin release, as well as sweeteners. Both the protein and the sweetener will lead to breaking your fast.
Food Supplements That Do Not Break a Fast
- Probiotics and prebiotics
- Pure collagen
- Individual micronutrients
- Fish or algae oil
General Tips for Properly Breaking a Fast
It’s crucial to consider how long you’ll fast and what you’ll eat during the fasting period. By using the intermittent fasting app, you can choose a fasting approach that works best for you, learn how to cook nutritious meals and incorporate basic exercises into your everyday routine. To keep you focused and help you reach your goals, the app displays your starting, current, and target weight. It’s important what you eat to break your fast.
- Stay hydrated.
- Begin your meal with a cup of chopped parsley and tomato and cucumber salad. A tablespoon of extra virgin olive oil can be added.
- Eat poultry or fish as a source of protein. Keep your protein consumption to no more than the size of your hand.
- Non-starchy, above-ground vegetables cooked in natural fats are a good choice.
- If you’re ever hungry, add an avocado to the end of your meal.
Can you Prolong Your Fasting by Eating?
Long-term fasting entails not eating for a period of time, ranging from 24 hours to several days. You can prolong your fasting by eating. Small quantities of the appropriate sort of food will enable you to go through a prolonged fast while having no negative impact. However, prolonged fasts can sometimes be dangerous. They can lead to anemia, a compromised immune system, gastrointestinal disorders. So not everyone can do them. What we recommend is to start with a regular fasting mode (12:12; 14:10; 16:8).
How to Break a Prolonged Fast
When breaking a prolonged fast, soups, salads, beef, or fish with cooked vegetables are typically safe to consume.
How to Break a Water Fast
Avoid the temptation to eat a large meal quickly after the water. That’s because eating a large meal after a fast can result in unpleasant symptoms. Instead, drink a smoothie or eat smaller meals to break your fast. Orange juice is the perfect way to go unless you have any digestive issues like acid reflux or others. You can even put a little honey in the glass of juice. Another good choice when breaking a water-fast is having a glass of coconut water, vegetable soups, or light rice soup water.