After going hours or days without eating, the body needs nourishment to function properly. And there are super yummy ways to break your fast, whether you want to lose weight or your goal is to have big, ripped muscles.
The bad thing is that many people reach the end of the fast "starving" and eat everything that comes their way. Well, that is the best way to throw overboard the efforts of having fasted.
Here you will learn to break the fast in a tasty way, while you see results in your body and feel like never before.
The moment of the truth
Taking care of what you eat to break the fast is very important, because after fasting your body will be clean and everything you enter it will assimilate quickly.
Doctors and nutrition experts also recommend coming out of the fast little by little, watching your portions, and eating slowly to avoid discomfort.
Also, that in the window of time to eat, you provide your body with all the macronutrients, the most natural ones possible.
What to eat to break the fast?
The Harvard Medical Publications website reported that eating protein for breakfast helps reduce appetite for the rest of the day.
And when it comes to starting to enter food into your body after fasting, it is ideal that you choose white meat or fish, in small quantities and without much fat.
An easy and delicious way to break your fast is with a protein shake, since a good load of this macronutrient will enter your body in a few minutes. That will help you keep hunger at bay while you prepare the menu with which you are going to nourish yourself during the feeding space.
Fortunately, there are protein powder options with ingredients that can be tailored for different goals. Evolution Advance has two options:
Fit & Slim: it's perfect if you want to lose a few pounds, because it helps reduce cravings for sweets during the day. In addition, it contains glucomannan, a fiber that expands in the stomach so that less food can fit.
As if that were not enough, it provides all the amino acids that your muscles need (especially after exercising) and thanks to the digestive enzymes it contains, it does not fall heavy on the stomach.
Fit&Strong : ideal if you train before breaking the fast. You will get 25 grams of whey protein in each serving, which helps you increase muscle mass thanks to the fact that it contains the master amino acid L-leucine, which is responsible for activating the formation of new muscle mass, as well as accelerating recovery times. .
Your body needs fat to produce and regenerate nerve tissue, absorb vitamins A, D, E, and K, coat and protect organs, help withstand cold environments, and is a concentrated source of energy.
Therefore, it is a good companion when breaking the fast.
The body usually tolerates fats such as avocado or coconut oil very well. The most important thing is that you do not exceed the portions.
Although carbohydrates are your main source of energy and you need them after fasting, it's best not to give them too much space on your plates when it's time to break your fast.
You could chop up some some vegetable cheese or tofu, celery, cucumber and zucchini.
What foods should you avoid?
- Sugar: pastries, cookies, white bread, yogurt and sweetened juices. All of this raises blood glucose.
- Processed: full of sugar, additives and saturated fats. They are foods that do not nourish you and a few hours after eating them you are hungry again. In addition, they cause accumulation of fat.
- Alcohol: Alcohol is toxic and many contain sugar. And on an empty stomach, it will have worse effects because it will go straight into your blood.
- Fiber: It's best to avoid foods with fiber because they can cause bloating, gas, and other stomach upsets.
A protocol for breaking the fast
Andreas Eenfeldt, better known as Diet Doctor, is a Swedish family medicine physician and passionate researcher on intermittent fasting.
Therefore, we found it interesting that you know their protocol to break the fast:
- Chicken salad with green leaves and tomato
- Hydrate well.
- Start with a cup of cucumber and tomato salad with some chopped parsley. You can add a tablespoon of extra virgin olive oil.
- Eat a serving of chicken or fish.
- Complete with plate with greens and non-starchy vegetables.
- Finish off the meal with an avocado if you're still hungry.
The time to break the fast can be the most challenging of the process and when you must call on your full strength.
There is no intermittent fasting Swedish, Russian, American or more. Fasting is the same wherever.
Do not complicate yourself, if you follow these guidelines, we are sure that you will overcome it successfully and you will be able to enjoy all the benefits that this lifestyle can offer you.
And remember: if your goal is to increase your muscle mass, you must consume more calories than you expend; on the contrary, if you want to lose weight, you must have a diet with controlled calories.