Breaking the Fast

With all the information circulating regarding what we should be eating and when, I figure now is a good time to talk about the foods we eat following a fast (I also had a bunch of interest on this topic). First off, there are different types of fasting that require re-feeds. We have the typical break in eating from bedtime to wake time, then we also have intermittent fasting (something like 16 hours of fasting with 8 hours of eating), and longer fasts that can last 24+ hours. In this blog I am going to break down these three types of fasting in terms of re-feeding and the best ways to optimize our nutrition for the benefit of our body (and metabolism).

Breakfast: The rule of thumb here is protein, fiber, and nutrients. After sleeping, ingesting protein will jumpstart muscle protein synthesis, fiber will prepare and feed the gut, and vitamins (nutrients) will fill in nutritional gaps. This could look like eggs and whole grain toast, Greek yogurt and berries, oats (preferably protein oats), or even a smoothie (just watch ingredients and calories here). While your body hasn’t undergone a long period without food, the fasted period is best broken with protein, especially when trying to lose weight and/or build muscle.

Intermittent Fasting (typically some variation such as 16:8): This applies to longer fasts as well, but another rule of thumb (besides protein to break a fast always), is choosing easily digestible foods. Lean meats, whole grains, and vegetables are great foods to break a fast that are easy on the GI tract, and provide the gut with important microbiome nutrition. Most of the foods you would eat for a normal breakfast are acceptable to eat when intermittent fasting. Ideally any fasting period will be broken with a substantial amount of protein, as well as some carbs and fats. Big tip with IF - continue eating normal sized meals. The goal isn’t to fit 24 hours of food in an 8 hour period, but rather keep the body satiated during the feed time. The benefits of IF can be watered down when the system is overwhelmed with a crazy amount of calories.

Longer Fasts (24+ hours): When your GI system sustains a longer period without food, it’s imperative that the first foods ingested are of great quality and are nutritionally dense. Try to refrain from eating much sugar and fat initially, but a moderate amount of salt is recommended to aid in electrolyte replenishment. Again, make sure to eat normal sized meals when re-feeding after a long fast, or even smaller meals, and consider utilizing other super nutritionally dense foods such as bone broth, spinach/kale which are easy on the GI tract but provide fiber, bananas, avocado, and chia seeds. These foods contain healthy calories, and avocado and chia contain important omega-3’s. Fermented foods, eggs, and fruit are also great options.

Eating in the morning is often clouded by “traditional” breakfast foods like cereal and pancakes, but eating lean meats like leaner beef and turkey, veggies, and even salmon is actually more effective for optimal performance and metabolic health.

Portion sizes and nutritional density should always be the main lens with which meals are chosen, especially when it’s the first meal your body has had in a while. Quality is the important factor here. Protein, fiber, nutrients… say it til you can’t forget it!