2023-05-16 10:57:07
Whether you practice temporary food deprivation to regulate your blood sugar, to promote weight loss, to fight an inflammatory process or for another reason, knowing how to start the food process once more is essential to optimize your results and feel good at home. easy. So how do you break intermittent fasting? Which foods to prefer and which to avoid and for what reasons?
What are the worst foods for breaking the fast?
Before discussing the top 10 foods to break the fast, it is worth mentioning which are the worst. As you can imagine, at the top of the list are foods that are particularly difficult to digest, such as processed foods, fatty meats, fried foods and sweets, and alcohol. They are followed by some dairy products like cheese, ice cream and whole milk.
Logically, the longer your fast, the more delicate the first foods introduced should be. Therefore, depending on the length of your food deprivation, avoiding raw cruciferous vegetables, legumes, whole seeds, nuts, and nut butters may also be beneficial. Although they are generally considered healthy and should be part of your daily diet, they can be difficult to digest, especially when breaking intermittent fasting.
What to eat to break intermittent fasting?
The only exception to this “rule” is the lawyer which is rich in fat and fiber at the same time, but in its case it is monounsaturated fatty acids, known as Omega-9, and dietary fibers very well tolerated by the digestive tract.
bone broth
Bone broth may not seem like a tempting way to break intermittent fasting, but it’s one of the best options to consider, being light on the digestion and nutritious at the same time. Rich in electrolytes such as potassium, sodium, magnesium and calcium, it hydrates us and quickly restores our strength.
Also, unlike the proteins in meat, those in bone broth are already partially broken down to easily digestible states. The intake of protein while fasting is extremely important for our well-being, as the body has a constant need for it to maintain various biochemical processes. When it runs out of it, it will start breaking down muscle tissue to gain access to it.
Much of the protein in bone broth comes in the form of collagen, which is extremely beneficial for all of our tissues, especially following a period of fasting. Although the body can naturally synthesize collagen by combining proline and glycine (two amino acids), the consumption of foods rich in collagen makes this protein widely available for our bones, teeth, skin and tendons, among others easily take advantage of it.
Fish
If you’re looking for a food to break intermittent fasting and fill up, fish is an excellent choice. Unlike other animal proteins, it is easy to digest. Opt for lean white fish such as cod, plaice or haddock which are also high in potassium, vitamin D and omega-3 fatty acids.
Eggs
It’s no coincidence that eggs are considered “the perfect natural food”! A large hard-boiled whole chicken egg has 78 calories including 6.3 grams of protein, 5.3 grams of fat, negligible carbohydrates, and small amounts of sodium, calcium, magnesium, potassium, phosphorus, zinc, iron, and selenium. Eggs also contain a decent amount of vitamin A, vitamin D, folate, and the antioxidants choline, lutein, and zeaxanthin, which promote eye health.
Bananas
If you want to break intermittent fasting with a fruit, bananas rich in water, fiber, vitamins, minerals and blood sugar restoring carbohydrates are the food to go. They are a good source of potassium and magnesium while being gentle on the stomach.
Other Good Fruits for Breaking the Fast
If bananas aren’t your thing, the watermelon which abounds in potassium and vitamin C, and contains 95% water, is easy to digest, its sugars are easily assimilated and it will refresh you flawlessly. THE red berries Assorted is another great option that’s packed with antioxidants and fiber for very few calories.
fermented foods
Fermented foods like yogurt, sauerkraut, kefir, kimchi, miso, tempeh, and pickled vegetables are some of the best foods to eat for breaking the fast, being a natural source of probiotics.
Can we eat cereal?
Finally, on the part of seeds, quinoa (gluten-free) and oats (rich in beta-glucan beneficial for the intestinal microbiota) are among the foods suitable for breaking intermittent fasting, being sources of protein, rich in fiber and easy to digest.
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