What is the best way to break an intermittent fast.
Intermittent Fasting (IF) is getting more and more popular today. I wanted to take some time out of my day to bring you some important information for those who have adopted IF into their bariatric lifestyles.
Remember, we are biochemical individuals and one specific lifestyle will not be the correct lifestyle for everyone. You need to try different things and see what works best for you. Intermittent Fasting is not for everyone.
If you want to learn more about intermittent fasting for bariatric clients, please visit the following link: https://international-patient-facilitators.com/intermittent-fasting-after-weight-loss-surgery-bariatric-edition/
If we are constantly “feeding” we are also constantly prepping and thinking about food. It is liberating to remove 16 hours of my day from thinking about food. I am able to better focus on other things.
I am a big fan of the Intermittent Fast and I also use it as a part of my healthy lifestyle. For me it signifies simplicity and balance and it enables me to spend less time thinking about food and more time to work, exercise, write and be with my family.
Let’s discuss a 16/8 Intermittent Fast which means your fasting window will be 16 hours and your feeding window will be 8 hours long.
While fasting you can drink unlimited amounts of water, flavored waters (no sugar added), teas and coffee.
Eating begins at the “eating window” you have chosen – for example noon, and ends at 8pm. Starting at 8pm you will go back to drinking liquids until noon the next day.
When we do break our fasts, we want to be sure to choose super high quality, food and we want to think about our macronutrients and what is going to be best for us in a post fasting state.
I am going to share with you some of the best ways to break your fast and what sort of lunches or meals you can prepare to get the very best results when choosing to use Intermittent Fasting in your bariatric lifestyle.
If you have already been following a ketogenic diet, it will be much easier for you while fasting. Those people who have a diet higher in carbohydrates will also have great results with IF but it will be a bit more difficult to fast as their blood sugars will not be as stable and this creates more hunger and anxiety.
If you would like to experiment with Intermittent Fasting, I suggest that you follow a very low carb diet or a ketogenic diet. This will make fasting much more enjoyable.
If you want more information regarding a ketogenic lifestyle, you can visit this link:
When you break your fast, it is recommend to have a small glass of water with a tablespoon of apple cider vinegar or lemon in your water. This will help to increase the hydrochloric acid (HCI) in your stomach and improve your digestion.
I like to break my fast with a ketogenic meal and below are a few good options and suggestions sticking to low carb, moderate fat and protein.
A few of my favorites are:
- Eggs cooked in butter with spinach and mushrooms.
- Chicken Cesar Salad
- Chicken Vegetable Soup with a bit of avocado
- Baked Salmon and Cauliflower Puree
- Cream of Broccoli soup sprinkled with cheese and seeds.
As you can see, the above mentioned meals have no refined or processed carbohydrates. They have a serving of protein, vegetables and healthy fat. This is the best way to break your 16 hour fast and remain in ketosis.
Reach out to me if you have any questions regarding intermittent fasting as a bariatric patient or if you have questions regarding ketosis.
I support you in your journey to your best health ever!
About the Author: Sheri Burke is a Registered Holistic Nutritionist and Bariatric Surgery Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery clients for over 10 years and especially enjoys providing nutritional guidance to pre and post bariatric clients. In her free time, she enjoys spending time with her husband and two teens and cooking up a nutritional storm in the kitchen.
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