Intermittent fasting: Nuts and fruits are good options for breaking fast in intermittent fasting
- Intermittent fasting can help in restoring muscles
- It is a great for giving your body a detox
- It can help you with weight loss as well
Breaking the fast in intermittent fasting is something that must be taken care of. Intermittent fasting is a diet plan which involves fasting and eating phase in regular periods. It is considered to be effective in achieving weight loss and providing your body with the much-needed detox. Fasting phase in intermittent fasting can last anywhere between 10 to 12, 14 or 16 hours, depending on how you feel. A good fasting window lasts anywhere between 14 to 18 hours. Lifestyle coach Luke Coutinho is of the belief that you should not push yourself to fast longer than your body allows. Start with 10 or 12 hours in the beginning and then increasing fasting period by an hour in a week or three days.
During the eating phase, it is important to ensure that you consume a balanced diet so that you get proper nutrition. Also, it is important to take care of how you break the fast in intermittent fasting for weight loss.
Intermittent fasting can help you achieve sustainable weight loss
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Intermittent fasting for weight loss: How to break the fast?
According to Luke, you should break your fast in intermittent fasting by having one seasonal fruit and some water. Then, after 15 to 20 or 30 minutes, you should have a plate of bioactives.
What are bioactive foods?
Bioactive food is referred to non-essential biomolecules that are present in foods. They have the capacity to modulate one or more metabolic processes, which in turn can be beneficial for better health.
Luke's plate of bioactives include papaya, pineapple, watermelon, walnuts and almonds. He says that these are raw bioactives which can provide the following benefits
- Angiogenesis - a process which facilitates formation of new blood vessels
- Stem cell protection
- Microbiome protection
- DNA protection
According to Luke, all of the above functions can together help in getting a strong immune system.
Apart from these functions, these bioactive foods come with a variety of other health benefits. Read below to know them
Papaya is the perfect fruit for weight loss. It contains digestive enzyme known as papain, which can help in easing sore throat, improving digestion, healing wounds and reducing muscle soreness. It is good for diabetics and can also help in easing menstrual pain.
Break your fast with papaya in intermittent fasting
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Watermelon comes in the category of hydrating foods that can prevent dehydration. It is low in calories and is perfect to be included in a weight loss diet. The fruit, which is in season during summer, is rich in Vitamin A, Vitamin B6, and Vitamin C. It is also packed with lycopene and amino acids - which can help you have healthy skin and a strong immunity.
A delicious fruit, pineapple is loaded with Vitamin C and manganese. It also contains Vitamin B6, fibre, iron, riboflavin, folate, thiamine, potassium, magnesium and pantothenic acid. Eating pineapples for breaking fast in intermittent fasting can help in improving digestion, reducing inflammation and ease symptoms of arthritis.
Omega-3 rich walnuts are great for heart health. Walnuts are undoubtedly one of the healthiest nuts in existence. They can make for a healthy on-the-go snacking option. Walnuts are weight loss-friendly and are also great for improving your brain health. You can include walnuts in your daily diet and also eat them for breaking fast in intermittent fasting.
You can eat nuts like walnuts and almonds to break your fast in intermittent fasting
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Almonds too have an impressive nutrient profile. They are rich in protein, fat, Vitamin E, manganese and magnesium. Including soaked almonds in your daily diet can be beneficial for your skin, eyes and brain health. They are also weight loss friendly. Eat for them breaking your fast in intermittent fasting.
(Luke Coutinho, Holistic Lifestyle Coach - Integrative Medicine)
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
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Intermittent Fasting: Break Your Fast With These 5 Weight Loss-Friendly Foods In Intermittent Fasting? ›
A salad with protein, eggs with avocado and vegetables, a homemade protein shake, or a leftover protein and roasted veggies could all work as meal number one." Portion size matters a bit—particularly when you get into the more intense time-restricted eating plans like 18:6 or 20:4.What foods to eat when breaking intermittent fasting? ›
A salad with protein, eggs with avocado and vegetables, a homemade protein shake, or a leftover protein and roasted veggies could all work as meal number one." Portion size matters a bit—particularly when you get into the more intense time-restricted eating plans like 18:6 or 20:4.What can I add to intermittent fasting to lose weight? ›
Additionally, eating too many snacks or junk food during your 8-hour window can negate the positive effects associated with 16/8 intermittent fasting. Be sure to eat a balanced diet comprising fruits, vegetables, whole grains, healthy fats, and protein to maximize the potential health benefits of this diet.What is the best food to break a 16 hour fast? ›
Unsweetened yogurt is a great way to break a fast. So are smoothies, so long as you don't get the pre-packaged kind packed with extra sweeteners, fillers and carbohydrates. Since fruit like watermelon, kiwi and banana are nutritious and easy to digest, make yourself a smoothie with one (or all!) of those.What is the best first food to eat after intermittent fasting? ›
Ease back into eating with a small meal at first, gradually progressing to larger amounts. Start with easily-digestible foods such as: raw fruits, bone broths, leafy greens such as spinach or kale, cooked vegetables, healthy fats (such as olive oil, avocado, & eggs), and fermented foods (such as yogurt and kefir).What is the best food to eat after fasting? ›
Fermented foods like yogurt, kefir sauerkraut, kimchi, miso, tempeh, and pickled vegetables are among the best foods to eat to break a fast.How to do intermittent fasting to lose belly fat? ›
Types of Intermittent fasting
There are multiple methods of IF, each with its own ratio of eating versus fasting. Some of these methods include: The 5:2 Method, in which you consume minimal calories (500-600 calories) for two nonconsecutive days of the week and then eat your normal intake for the remaining five days.
“Lots of clinical evidence exists around the potential weight loss benefits of different intermittent fasting plans,” he says. “For quicker and more profound weight loss, the alternate day fasting plan is arguably the most effective. A less-extreme and thus easier-to-adopt approach is the 16:8 model.What is the best intermittent fasting rule? ›
Intermittent Fasting Methods
These are the most popular methods: The 16/8 method: Also called the Leangains protocol, it involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1–9 p.m. Then you fast for 16 hours in between.
Long story short - the answer to the question “Does lemon water break a fast?” is no, lemon water does not break a fast. Lemon water contains almost no calories and zero sugars, it doesn't raise insulin levels, which means it will not break your fast (1).
Additionally, it will take your body a while to get used to this new eating schedule. So don't expect results right away. You may need to wait between 2 and 4 weeks to see or feel any results.What not to eat after intermittent fasting? ›
You should stay away from foods that are calorie-dense and contain high amounts of sugar, fat and 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.”What foods to eat during 16 8 intermittent fasting? ›
Eat high-fiber foods, such as nuts, beans, fruits and vegetables and high-protein foods, including meat, fish, tofu or nuts, during your eating window, Varady advises. Chewing high-fiber gummies can also help. Drink lots of water. People tend to think they're hungry when they are really just thirsty, Varady says.Can you eat eggs to break a fast? ›
If weight loss is your goal with Intermittent Fasting, then one of the best foods you could break your fast with is eggs. As we already know from the studies above, eggs help to stabilize the insulin response, which further aids in your goals with Intermittent Fasting and weight loss.