Top 10 Best Foods To Break A Fast (2023)


Get the Highest Quality Electrolyte . Have you ever wondered what the optimal foods are to eat when you are breaking a fast? Be it a short or a longer lasting fast you want to make sure you eat the right foods when you break your fast so you are not getting rid of all your hard work to lose weight and get into autophagy.

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Hello, Health, Champions., Intermittent fasting can be a very powerful tool to reduce insulin and to kick-start, weight loss and fat burning.

But it may be just as important to understand what kind of food to eat when we break the fast so that we maximize the benefits, or at least we don't undo the benefits of the fast that we just did.

The, very word, breakfast, of course, does not actually refer to the meal that we eat in the morning.

It refers to eating something after a period of not eating.


If we have a strategy to what to eat after, we have been fasting for a while then we can add to the benefit of that fasting.

But in order to have that strategy, we first need to remember, why are we doing the fasting in the first place? So the vast majority of people are going to do it for weight loss to reduce insulin resistance, which of course, is related to weight loss, because when we're insulin resistant that's, what puts on the weight.

So we want to reverse that.

And also the advanced stage of insulin resistance called type 2, diabetes.


This is where most people are going to do it, but there's, many other benefits.

A second benefit would be that we're giving our digestive tract a break now there's, a huge turnover of cells of our gut lining.

We get a new gut lining, basically every three days and if there's irritation, and we keep putting food in there.

It can be difficult for that gut to regenerate properly.

But if we give it a break through fasting now, we give it a chance for gut.


We can reverse some leaky gut.

And we also have a chance to reset the biome or bacterial flora.


If we eat a bunch of carbs and sugar, then we tend to unbalance the flora.

So if we stop eating for a while, then we have a chance for that to reset itself.


A third reason would be for general health benefits because we're getting something called autophagy, which is a form of upgraded recycling.

When we don't eat when the resources that we're, adding are scarce.

The body gets better and better at recycling.

And using the resources we already have, which means that we clean up.

We improve our immunity, and we have all sorts of different health.


It can be very powerful to reverse disease.

But of course, if we're reasonably healthy, then we might want to use it to prevent disease.

And if we're concerned with immune system like a lot of people are then we can use it to get an immune boost or simply just to maintain immunity and health.


Even if you personally started intermittent fasting for primarily, one of these reasons it doesn't hurt to understand the whole picture and the other benefits so that you can optimize all of these while you're at it, right? And, make sure that after we talk about how to break a fast and the best foods to do that that you stay tuned to the end for a really cool.

Fasting, bonus., The, fasting duration is going to have a lot to do with how careful you have to be and how strategic you have to be in your planning.

So if you're just doing regular intermittent fasting and what I mean by that is you're doing 16 to 24 hours of not eating on an average day.

Then you just do the usual, you don't really have to plan around that, whatever you do to get the results.

You keep learning about good foods.

If you're eating low carb high fat, if you're eating keto, if you're eating paleo, or maybe if you're into the autoimmune protocol, then you don't have to change anything up.

You just eat your usual stuff.

But if you go a little bit longer than this like 36 hours.

Now, you want to start exercising just a little bit of caution.

Because the longer you go without food like I said, the gut lining is regenerating, and you have a whole machinery of digestion down there.

So when you don't eat for a while all those processes get put on the back burner, they down regulate their function.

They back off a little bit.

And you don't want to shock the system too much when you start eating again.

So the longer you go.

The more careful you want to be if you're fasting for three to five days.

Now, it's even more important that you have a plan and a strategy when you get back into it, a general rule of thumb is going to be that the longer you go.

You want to be gentle.

And you want to introduce food, gradually you want to start with things that are easier to digest and then move on to heavier foods.

And the longer you go the more gradual.

You want to be the more time you want to give for your digestive tract to sort of warm up and get back into action.

So for most of those benefits that we talked about it's, a really good idea to start with fat first.

So a really good one is going to be an mct oil.

And you just need a little bit of that.

You can also start with butter and ghee.

You can put these in a tea or a coffee.

You can use olive oil.

You can use avocado, which is a little more substantial, but it's still a fairly gentle food and it's high in fat.

And you can also use nut butters now, that's going to be a little different because it's going to be a little higher in protein.

So if we start with the mcts they're going to give you a quick energy boost, and it doesn't take much so I would just start with a teaspoon or maybe two and I've talked about that in another video.

What this is going to do it's going to provide some satiety, but you've gone all this time without food.

So your insulin has been dropping.

And now you can have a little energy.

You can boost your satiety feel a little full without jeopardizing your insulin you're going to get with mostly fat.

You get a minimal insulin response.

And what this does it basically extends the benefits of the fasting because all while you're eating you're reducing insulin.

And now you're still reducing insulin.

Even though you ate a little bit one more huge benefit of doing it like this is that you reduce the risk of a rebound if you've gone all this time without food, and you start eating carbs, chances are that you'll go absolutely ravenous that your body starts craving things to make up for the time that you haven't been eating.

But if you start with fat now, you get a little bit of satiety, but without the insulin so you're much more likely to if you have fat first and then wait an hour that you're not going to have that crazy rebound eating and with all of these five you're, basically still going to be in ketosis and you're going to keep reducing insulin.

The last thing we want to talk about though is autophagy because autophagy is this recycling, this immune benefit and all that we talked about and protein is going to shut off that.

So you want to be careful with protein and that's.

Why nut butters is basically not going to be great for autophagy.

So if you have some nut butters that can provide a lot of satiety, but you want to be careful and maybe just have a tiny little bit if you're concerned with maintaining autophagy, otherwise don't worry so much.

So when we say feed the gut we're talking about beneficial bacteria, we're talking about repopulating, your biome when you're fasting, you have a chance to create a reset.

And now you want to populate it with the good stuff.

So now you start adding in fermented things.

You could take some probiotics, but even better is if you eat natural probiotics that are already in the food.

So sauerkraut is fermented cabbage.

But you could also use any kind of fermented vegetable it's going to be great.

Another great source of bacteria is yogurt, which is fermented dairy.

You could also do sour cream, which is a little higher in fat.

And then the next step in feeding, the gut in repopulating is to give the bacteria some fuel.

So now we're talking about a wide variety of plant fiber.

So steamed vegetables vegetable soup, etc.

These are going to provide a lot of raw materials for these bacteria.

So first you put in the seed and then it's like you put in the fuel and the fertilizer another very popular thing with fasting and breaking a fast is bone broth.

So what do these things do like? We said, you add the bacteria, and then you add some fiber that's the fuel for the bacteria.

And then the bone broth contain a lot of good nutrients, a lot of gut nutrients that help heal that help sustain and repair the gut.

And so much have been said about bone broth when it comes to fasting that there's also a lot of confusion about it people think that well, it's such a good thing that it doesn't break the fast that's.

A question I get a lot does bone broth baker, fast, yes, it absolutely does.

But the question we sometimes want to ask is not does it break the fast, but how much does it break the fast? So bone broth is very low in carbohydrates.

So it's not going to stimulate a whole lot of insulin.

So it depends on how much you have.

And when you have it, but it absolutely breaks the fast, however, to reintroduce food through bone broth is a great idea because it has lots of those nutrients for gut healing.

The one thing to keep in mind where it's different than the other foods we talked about is it is higher in protein than the previous items on the list.

And therefore it will interrupt autophagy more than the other foods.

If autophagy is one of your goals.

So at some point, obviously you're going to have to start eating protein.

But if you're looking to extend autophagy, then bone broth is not the best thing and next we want to support growth.

And here are some good building blocks eggs, fish meat, chicken, lamb, they're, very powerful, building blocks.

But you don't want to add them right away if you've gone for a longer fast.

And remember, we want to think of fasting as cleansing fasting is great.

But obviously you can't do it forever? It there's a time and a place, and then you need to do something else.

So fasting is cleansing it's a period of rest for the body.

When you give it a rest now, it has resources to devote to other things, such as healing and regenerating, but you can only go so long before you need some building blocks.

So you break the fast with fat and with gentle food, like vegetables and soups and bone broth and then it's time for refeeding.

And now the purpose is growth.

You need the building blocks to rebuild new healthy tissue and to complete the healing.

So the cleansing fasting that gives you the rest to start the healing, but you can't complete it unless you start putting in some building locks.

So you start with some fat to ease into it.

Extend it a little bit that gives you maybe an hour.

And then you add in maybe some soup or some bone broth, or what you like to feed the gut.

And then you give it another couple of hours.

And now your gut is a little bit warmed up and ready.

And now you can start feeding these back in, but because you prepped you're, not going to get out of control and be voracious now here's.

The bonus, I promised you and it's about an essential oil that's part of a very popular tea, let's, see if you can figure out which one it is teal gray, hot, teal gray, hot gray, hot.

Now, what does sean lou picard have to do with fasting? Well, I don't know if he ever engaged in intermittent fasting.

But his favorite tea earl grey contains an essential oil called bergamot oil.

And that oil has been shown to have some benefit in enhancing the effects of autophagy during fasting.

So next time, someone offers you a cup of tea earl grey, hot, be sure to tell them make it so.


You enjoyed this video you're going to love that one.


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Top 10 Best Foods To Break A Fast? ›

Some of the best foods to consume while breaking a fast include diluted apple cider vinegar, bone broth, spinach, kale, eggs, fish, nuts, chia seeds, dried fruits, cooked broccoli, cooked cauliflower, watermelon, bananas, and fermented foods like unsweetened yogurt.

What is the best thing to eat to break a fast? ›

Soups that contain protein and easily digestible carbs, such as lentils, tofu, or pasta, can gently break a fast. Avoid soups made with heavy cream or a large amount of high-fiber, raw vegetables. Vegetables. Cooked, soft, starchy vegetables like potatoes can be good food options when breaking a fast.

What is the best food after intermittent fasting? ›

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). For your first meal post-fast, these are your best options.

What should I eat after fasting for 3 days? ›

To break your 3 day fast you should eat something light like a bowl of bone broth, miso soup or a piece of fruit. You can gradually start reintroducing foods as time passes. It's generally recommended to take about half the time of your fast until you return completely to your old nutrition habits.

What food won't break a fast? ›

Technically speaking, eating or drinking any calories breaks a fast. That means it's generally considered OK to drink black, unsweetened coffee or tea, as well as water.

Are eggs good to break a fast? ›

Eggs. As another high-protein food, eggs are one of the best foods to eat after fasting. Eggs are a complete source of protein, which means that they contain all nine essential amino acids. They also contain several important vitamins and minerals.

Can I eat anything when I break my fast? ›

When breaking a fast, there are no particular rules about what to eat for the best effects. However, some experts advise people to eat a healthy Mediterranean diet. Avoiding added sugars and refined carbohydrates may also help people lose weight.

Should you eat a big meal after fasting? ›

“It is generally safe to go without eating for a day unless other health conditions are present. Water is especially important; eating a large meal immediately after a fast can strain the digestive system, so, it is best to eat small meals. Chew each bite of food thoroughly; go for foods that are easier to digest.

What fruit is good after fasting? ›

The first foods that you consume upon breaking a fast are critical to nourish the body, and should not expend much energy to digest. Fruit juices and fruits contain water content and are easily digested. Try watermelons, grapes and apples! Minimise citrus fruits as they may be too acidic for your stomach.

How do you break a fast without gaining weight? ›

The bottom line is that consuming too much of or the wrong type of carbohydrate tends to promote inflammation, overeating, or fat storage. Minimizing fruit, sugar, and starch is a good way to minimize fat gain after a fast.

Is peanut butter good to break a fast? ›

The protein and fiber work together to slow digestion, helping to curb hunger pangs. This can be particularly beneficial when breaking a fast, as it may prevent you from overeating. However, moderation is key when incorporating peanut butter into your diet, especially when breaking a fast.

Is oatmeal good to break a fast? ›

When compared to other break-fast meals, oatmeal doesn't do a great job of keeping you feeling full or of minimizing the insulin response. Because of this, oatmeal is not a great option to break your fast if you're using Intermittent Fasting to achieve a weight loss goal.

Does lemon water break a fast? ›

The truth about lemon water and intermittent fasting

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).

What is dirty fasting? ›

What Is Dirty Fasting? Dirty fasting is a different take on time-restricted in which more calories, or certain foods, are allowed during the otherwise clean fasting window. The goal is to disrupt the concept of fasting as little as possible while achieving similar benefits as a clean fast.

Do cucumbers break a fast? ›

Other foods allowed during fasting are vegetables, whether fermented or unfermented, sauerkraut, tempeh, lettuce, celery, tomatoes, strawberries, cucumber, skimmed milk, and plain yoghurts. You should also make sure to drink lots of water during this period.

Can you eat rice when breaking a fast? ›

Nuts like almonds also keep your already-healthy blood sugar levels in the right place like high-glycemic index carbs (think rice, potatoes, white bread) so they're ideal for breaking your fast.

What is the best protein to break a fast? ›

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.

Does avocado break a fast? ›

Avocado. It may seem counterintuitive to eat the highest-calorie fruit while trying to lose weight. But, because of their high unsaturated fat content, avocados will keep you full during even the fastiest of fasting periods.

Is chicken good to break a fast? ›

Protein. Poultry, fish, tofu, and tempeh are both excellent Fast-Breaker foods. Having a small portion of protein at your first meal can be a good option because it provides essential amino acids to help rebuild and repair the body.

What happens if you eat too much when breaking a fast? ›

When you overeat after you complete your fast, your blood sugar and insulin levels spike instantly, which can ruin your effort and give you an annoying headache, nausea, and make you feel jittery. Success Tips: To avoid intermittent fasting mistakes like overeating, you'll need to have a plan.

Is banana good to break a fast? ›

Some of the best foods to consume while breaking a fast include diluted apple cider vinegar, bone broth, spinach, kale, eggs, fish, nuts, chia seeds, dried fruits, cooked broccoli, cooked cauliflower, watermelon, bananas, and fermented foods like unsweetened yogurt.

How long after breaking a fast can I eat normally? ›

After 48 hours you can start introducing complex carbs into your diet. You can now also start adding fish and meat, eggs and dairy, if you are so inclined. Try to avoid all processed foods and sugar at least until you are out of the grace period (double the time you fasted, remember).

Why do I pee a lot after fasting? ›

Why do you urinate a lot when fasting? If you are drinking more liquids, such as water, coffee, or tea, during fasting to help yourself feel fuller, you may naturally pee more. You may also lose water weight when you drastically reduce carbohydrates during fasting, resulting in more urination.

Why is food so good after fasting? ›

Surprisingly, the results show that changes in taste are caused in two pathways in the brain. Their sensitivity to sweetness was increased, while an awareness for bitter and unpleasant tastes was decreased, meaning that overall food was more enjoyable after a period of fasting.

What should I eat after fasting for 20 hours? ›

During the 20-hour fasting period, dieters are encouraged to consume small amounts of dairy products, hard-boiled eggs and raw fruits and vegetables, as well as plenty of non-calorie fluids. After 20 hours, people can essentially binge on any foods they want within a four-hour overeating window.

What foods keep you full the longest? ›

Foods That Help Beat Hunger and Keep You Fuller Longer
  1. Whole Grains. Whole grains, such as brown rice, whole wheat bread, and whole wheat pasta, are linked to weight control and maintaining a healthy weight. ...
  2. Greek Yogurt. ...
  3. Avocado. ...
  4. Oatmeal. ...
  5. Red Chili Pepper. ...
  6. Fish. ...
  7. Nuts. ...
  8. Beans and Legumes.

How many eggs does it take to break a fast? ›

Each egg contains around 6-7g of protein and 4-5g of fat. In order to ensure you have enough protein for your activity level, you may want to shoot for 3 eggs at break-fast and pair it with an additional source of protein and fat.

What causes weight gain while fasting? ›


You'll be so hungry, you may start eating and not stop. As well, the body stores food to protect itself. Your body will sense the need to stock up on reserves and may store those extra pounds as fat instead of lean muscle.

Do you gain all the weight back after fasting? ›

However, they eventually regain their weight back anyway, he said, because metabolic rate is related to body weight. "Since you weigh less after fasting or dieting, your metabolism is slower, and so you regain the weight with normal eating," said Levitsky, a Stephen H. Weiss presidential fellow.

Does your body hold onto fat while fasting? ›

Going too long without eating might actually encourage your body to start storing more fat in response to starvation. Mattson's research shows that it can take two to four weeks before the body becomes accustomed to intermittent fasting.

What are the best nuts to break a fast? ›

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.

Does apple cider vinegar break a fast? ›

Apple cider vinegar contains only trace amounts of carbs and is therefore unlikely to negatively affect your fast. Furthermore, it may help you feel more full and maintain your blood sugar levels.

What is the healthiest breakfast to break a fast? ›

Going with the (whole) grain

Dr. Ludwig and other nutritionists say a good breakfast should include some carbohydrates with fiber (whole grains, fruits, or vegetables), some lean protein sources such as eggs or yogurt (Greek yogurt has more protein than regular), and some healthful fats such as those in nuts or salmon.

Are apples good to break a fast? ›

1. Fruit juices and raw fruits: The first foods that you consume upon breaking a fast are critical to nourish the body, and should not expend much energy to digest and assimilate in the body. Watermelon, grapes and apples are fruits that you can easily digest and assimilate, according to

Does toothpaste break a fast? ›

Realistically, unless you swallow the toothpaste, the small amount used will most likely not raise blood sugar and insulin levels and will not break the fast.

Will cucumber water break a fast? ›

No, cucumber water will not break a fast!

Does olive oil break a fast? ›

If you are following Intermittent Fasting for religious purposes or you are following a water or dry fast, then any food of any type will break your fast. However, for the purposes that we follow with the Complete Intermittent Fasting Bundle protocols, olive oil will not break your fast.

What happens when you drink warm water with lemon every morning? ›

The minerals and vitamins found in lemon juice encourages healthy digestion, reduces heartburn and bloating by loosening any toxins trapped in your digestive tract. Lemons are also a great source of potassium which help keep your heart healthy, build muscle, and aid the body in breaking down and using carbohydrates.

Can fasting detox your body? ›

The role of fasting enables the gastrointestinal tract and metabolism to slow down which will then lead to the process of natural healing. In medical science, fasting is a form of detoxification for the body.

What is lazy fasting? ›

It's a “lazy” way to practice intermittent fasting that involves consuming about 50 to 100 calories outside of your eating window. This method is more flexible that clean fasting (which involves consuming zero calories), so it might make it easier to follow and stick with.

Does fasting clean cells? ›

You can induce autophagy by stressing your cells to send them into survival mode. You can induce autophagy through: Fasting: Fasting means that you stop eating for a certain amount of time. Fasting deprives your body of nutrients, forcing it to repurpose cell components to function.

Why potato is allowed in fasting? ›

"During fasting eating potato is more common and potato anyways is an important vegetable which we consume very often in India. Potato essentially provide carbohydrate along with other vitamins and minerals. It has resistant starch also which improves satiety quotient," says Bharadwaj.

Are pickles OK for fasting? ›

Because pickle juice contains less than one gram of carbohydrate, it will not spike insulin and therefore it won't break a fast.

What drinks won't break a fast? ›

Included below are the drinks that will not break your fast:
  • Purified Water. Purified water is produced by processing tap or groundwater. ...
  • Spring/Mineral Water. ...
  • Sparkling Water. ...
  • Lemon-infused Water. ...
  • Black Coffee. ...
  • Plain Tea.

What food Cannot break a fast? ›

Technically speaking, eating or drinking any calories breaks a fast. That means it's generally considered OK to drink black, unsweetened coffee or tea, as well as water.

Is tuna good to break a fast? ›

Fish. Fish is an excellent protein source, consumed when breaking a fast or as the first solid meal afterward. If you want to play it safe when breaking the fast, you can also try it with a bowl of fish soup at the beginning before you switch to fish meat.

How do you break prolonged fast? ›

Try some bone broth soup and well-cooked vegetables as the first meal after a long fast. Another idea is to sip on some broth for an hour, then eat a small first meal. You could also include some apple cider vinegar with lemon water as part of your first meal.

Is 72 hour fasting good? ›

Fasting for 72 hours may also lead to a reduction in overall calorie intake, which can further aid in weight loss. Improved insulin sensitivity: When you fast, your body's insulin levels decrease, which can help improve insulin sensitivity.

How does fat leave the body when fasting? ›

The correct answer is that fat is converted to carbon dioxide and water. You exhale the carbon dioxide and the water mixes into your circulation until it's lost as urine or sweat.

Why am I gaining weight after fasting? ›

You're Not Eating Enough Protein

If you don't, you'll end up feeling hungry, which can result in you eating more. Langevin said, "The basic idea is that IF is a tool, but if you're not paying attention to calorie intake, or a balanced intake during your eating window, that can backfire," and result in weight gain.

What is the best fruit to break a fast? ›

The first foods that you consume upon breaking a fast are critical to nourish the body, and should not expend much energy to digest. Fruit juices and fruits contain water content and are easily digested. Try watermelons, grapes and apples! Minimise citrus fruits as they may be too acidic for your stomach.

Is cheese OK to break a fast? ›

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.

Is avocado good to break a fast? ›

Avocado is packed with nutrients and healthy fats—exactly what your body is craving after an 8 hour fast. Just remember that avocados have plenty of fiber in them, too, so a little guacamole will go a long way! In fact, some experts say to go easy on the fruit as well.

How many pounds of fat can you lose on a 72 hour fast? ›

You'll lose weight

“As you release glycogen, you lose water and that is usually the reason for the rapid weight loss. Losing fat takes more time.” Fasting proponent Fung, however, disagrees and maintains that you could lose 1.5 pounds of fat over a 72-hour period.

Can you lose belly fat by fasting? ›

Some studies show that intermittent fasting has short-term effects. People who followed this diet were able to lose weight, belly fat as well as markers of inflammation. When you fast, the body's cells are under mild stress.

Is a 3 day fast better than a 2 day fast? ›

So if you can make it through Day 2, it's better for your long-term fasting habit that you make it to day 3 so you start feeling much better and end on a positive note. 3-day fasts are great, because they are short enough that you can fit it into your schedule pretty regularly, depending on your goals.

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