How To Break A Fast (The Right Way)

Intermittent Fasting

How To Break A Fast

One of the biggest problems with the fasting diet, is that people don’t know how to break a fast, or at least struggle when breaking a fast.

Whether they’re doing 16/8 fasting, OMAD diet, alternate day fasting (on the fasting days), or coming out of a 72 hour fast, it’s the same issue.

Things like carb comas, energy swings and appetite changes are all problems that people often face around lunchtime or mid-afternoon, because they’re doing this stuff wrong.

Not only does it ruin your psychology though, it also ruins your physiology. Your testosterone suffers when you’re spiking your insulin all over the place, and so too does your growth hormone production. Good luck getting lean and chiselled without those two!

This is unnecessary.

Instead, you want to be fuelled AND ready for action in the afternoon, as opposed to being ready to sleep.

Why Does This Happen When Breaking A Fast?

When you go a while without food, your blood sugar gets relatively low, and this is especially true if you’re following my advice in regards to drinking coffee or tea during this fast.

This is the key phrase though: relatively.

If your blood sugar has been too high your entire life, then this drop is a good thing (for most people). It’ll help you to burn more fat, reduce your sweet tooth, and increase your energy levels/alertness.

But when you break your fast with things like bread, wraps, cereal, smoothies, or other carb-heavy meals, you’re going to suddenly spike the shit out of your blood sugar, and it’s this relative surge that makes you enter what’s known as a ‘carb coma’. Say goodbye to any productivity or physical strength.

So I’ve given you the first clue with how to break a fast – avoid sugar and avoid carb-heavy meals.

You can have some carbs, but they need to be slow-acting, and relatively low in quantity, and also paired with plenty of protein.

How to break a fast

What To Eat After Fasting

Most people don’t know what to eat to break a fast, but that’s about to change.

Here’s a list of some great foods to break your fast (with an explanation following shortly after):

  • Eggs
  • Steak
  • Avocado
  • Salad
  • Chicken
  • Salmon
  • Asparagus
  • Protein shakes (with water)

There are more foods, but these are among the top ones that work for the vast majority of people (although I’d still recommend experimenting).

Notice the trend?

Relatively high protein, low carbs. As I always say to my ‘fasters’ – save the carbs for later. Carbs are for recovery and enjoyment of your social life. But they are not helpful when you need to be productive and highly focused.

Instead try to work towards hitting your protein and ‘healthy fats’ targets as soon as you break you fast. This is a far better use of your time and energy, and gets you off to a good start to the ‘feasting period’.

Some more pointers:

Avoid Milk/Lactose

I would personally avoid these as they’re more difficult on your stomach. The older you are, the more true this tends to be.

This is why I added the ‘with water’ to the protein shake suggestion. If you’re having protein shakes with water, then this is a fantastic way to break your fast and simultaneously boost your protein intake toward your daily target.

Avoid Super High Fiber Foods

This is especially true when you’re doing OMAD or coming out of an extended fast (72 hour fasting or longer), because it’s just too hard on your stomach after a period of inactivity.

It may we fine for guys like me who are very well long-term adapted to 16/8 fasting or 18/6 fasting, but I would steer clear of broccoli and other high fiber veggies for newbies. Especially if you’re currently having issues.

Avoid Anything Processed

And I mean anything.

You don’t want to be exiting a fast with your blood sugar spiking all over the place, and your stomach trying to process estrogens, foods that kill testosterone, and chemical garbage that was never designed for your intestines.

What’s even worse, is that processed foods are the number one cause of inflammation, heart disease and premature death.

Processed foods can be simplified as:

Anything that comes in a package, plastic container or box. If a food does come in one of these things, it’s virtually guaranteed to be junk food. It belongs in the garbage, not your gut.

How To Break A Fast: A Summary

Fasting is important. Feasting is important. But transitioning over from fasting to feasting needs to be done properly, and you can’t just wing it and hope for massive success.

I recommend high protein foods that avoid lactose to break your fast, and things like fish or eggs to also really boost your healthy fats for testosterone and hormonal purposes.

You should also check out apps like My Fitness Pal and Zero Fasting for some great daily reminders and maintaining focus on your fasting diet.


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