Eat a higher-protein, low-carb breakfast instead, like meat and nuts, an omelet, or a low-carb protein shake.
The best food to eat after intermittent fasting is something that is balanced, nutrient-dense, and satisfying. This could include lean proteins like chicken or fish, whole grains like quinoa or brown rice, plenty of vegetables, and healthy fats like avocado or nuts.
Whole grains like brown rice, quinoa, and oats are dense in complicated carbohydrates that provide one with energy for a long time and prevent spikes in sugar levels. Breaking your intermittent fast with whole grains is a great way to start your eating window.
One great option is oatmeal topped with fruits like berries, bananas, and a sprinkle of nuts. Oatmeal is rich in fiber, which helps you feel full and supports good digestion, while fruits add vitamins and antioxidants, and nuts give you healthy fats and protein.
Yes, you can eat eggs on an intermittent fasting diet. Eggs are a nutritious food that provides high-quality protein, healthy fats, vitamins, and minerals. They can be a great addition to your meals during your eating windows.
Consuming food low in glycemic load may make people feel full for longer and provide a gentle way to break a fast. Food and drink that are low in glycemic load include : rolled or steel-cut oats.
Breaking your fast with fresh fruit is a gentle way to reintroduce nutrients into your system. Fruits like bananas, apples, papayas, and pomegranates are great choices. They are not only nutritious but also aid indigestion.
Timing When Breaking a Fast
Some studies show that it's best to break a fast in the morning instead of at night.
After four weeks of consistent fasting, research shows that you should have measurable improvements in blood-glucose levels, insulin levels, insulin sensitivity, and blood pressure to accompany favorable changes in your body weight (assuming you had some excess weight to lose).
Intermittent fasting meals plans should prioritize healthy foods such as fresh fruits and vegetables, legumes and whole grains, like rice and whole grain pasta. These foods are rich in fiber, vitamins and minerals that help to regulate blood sugar levels, which is important for managing hunger during fasting.
You may need a longer or shorter eating window, or you may want to try out a new protocol entirely. Decrease (or increase) your calorie intake within your fasting window. Aim for 7–9 hours of sleep. Cut back on processed foods.
People who follow intermittent fasting either skip their breakfast or dinner, but experts say if the choice is between breakfast or dinner, one should choose to skip the latter.
Dairy foods, such as yogurt or cottage cheese, are perfect to break a fast – they're already fermented which makes them easier to digest while providing you with a good source of protein to keep you feeling satiated and less likely to reach for snacks before your next meal.
To ease back into eating, start with small portions of hydrating, easy-to-digest foods. Choose foods low in fat, fiber, added sugar, and spice. Drinking water is also crucial, as hydration levels often drop during fasts.
At the same time, eating an apple in the morning can stimulate your digestive system for the day. However, some people may experience discomfort or acidity if had an apple on empty stomach. So, if you have stomach issues, try not to eat this fruit on an empty stomach.
High-carbohydrate or sugary foods can cause rapid spikes in blood glucose, challenging the body's efforts to maintain balance after fasting. Instead, focusing on low-glycemic index foods, like leafy greens, non-starchy vegetables, lean proteins, and healthy fats, helps regulate glucose levels more gradually.
Oatmeal + fruit + nut butter.
The best breakfasts have carbohydrates, protein, healthy fats, and fiber. In this combo, the oatmeal gives you complex carbs and fiber, keeps your blood sugar under control, and helps maintain an ideal balance of bacteria in your gut. The nut butter adds protein and healthy fats.
Blueberries May Cause Digestive Issues
While blueberries are generally considered to be a healthy food, they can sometimes cause digestive issues like constipation or diarrhea. If you eat too many blueberries, you may experience stomach pain or cramping.
Eggs have protein and other nutrients you need after you break a fast. They're also easy to digest.
Eat a higher-protein, low-carb breakfast instead, like meat and nuts, an omelet, or a low-carb protein shake. Just don't knock the intermittent fasting unless you've really tried it.
Foods to Avoid While Fasting
As with any healthy, nutritious diet, it's best to avoid highly processed foods loaded with added sugars, heart-unhealthy saturated fat or salt. "They won't fill you up after a fast and can even make you hungrier," Maciel says. "They also provide little to no nutrients."