Here’s How To Break Intermittent Fasting

 Intermittent fasting (IF) is a pattern of eating that involves cycles alternating between periods of eating and fasting. In this mode of fasting there is no restriction on the food you eat, but on when to eat. For the uninitiated, it’s more of an eating pattern than a specific diet plan. And if you are already a member of this fraternity, the question that often arises is how to break a fast after 14, 16 or 18 hours. Experts believe that the food you eat in the first meal post fast determines the result of your IF. Here we bring valued tips from the experts.

How to break short-term intermittent fasting

The most popular ways of intermittent fasting are the 18/6, 16/8 and 14/10 method, which allows time-restricted eating after 18, 16 and 14 hours respectively each day. Breaking fasts after a duration of 18, 16 or 14 hours doesn’t require elaborate diet plan, you just have to keep a few things in mind. The basic guideline is to go for whole food and eat a variety of macronutrients when you break an IF. This is especially recommended as too much carbohydrates and sugary drinks on an empty stomach can lead to spike in glucose level. Higher glucose in body means the insulin level goes up and you feel hungrier. And it will become harder to fast the next day.

 A typical 18/6 method calls for low-glycemic meal plan after fasting for more than 12 hours. And if you plan on having carbs, make sure to balance with protein and fat. Opt for a protein salad consisting of vegetables, eggs and avocado, a protein shake (homemade), or eat roasted vegetable and protein as your first meal post fast. Keep a tab on meal portion, especially if you are on a 18/6 method, and you are likely to be quite hungry while breaking the fast. Also avoid eating a large meal if you're new to IF, it may cause GI issues leading to bloating and discomfort. Stick to a diet plan that involves small meals or heavy snack.

Most nutritionists and dietitians suggest incorporating some specific foods, which can be mixed and matched to spruce up a post-fast meal. Some of the common food in a meal plan for post fast includes cooked vegetables, soups, fish, poultry, eggs, bone broth, fermented foods (sauerkraut, kimchi, kefir, or pickled vegetables), raw fruits, nut butters and healthy fats from coconut oil and olive oil.

What to avoid while breaking a fast

Stay away from refined carbohydrates and sugary beverages while breaking a fast. Other than that, all types of whole food are easy on the digestive system. Avoid food that requires ample digestive energy, like beef, raw vegetables, and sometimes eggs and nuts. Also stay away from greasy or fried food until the digestive system revs up with softer food. However, it all depends on individual gut health, with a little experiment you get to know what works best for you.

The bottom line

Intermittent fasting has several health benefits like weight loss, improved metabolism and may even lead to an extended lifespan. Getting the right meal plan for the first post fast meal is not a rocket science. All you need to do is to follow some basic rules that keep the blood glucose level stable and prevents digestive disorder. The best meal after fasting is a heavy snack or a small meal that comprises of whole foods and a variety of macronutrients that provide carbohydrate, proteins and fats.