What Should I Eat to Break a 16 Hour Fast?

What should i eat to break a 16 hour fast

If you’re breaking your fast, it is essential that you gradually introduce food back into your system. After all, the physical and biological changes your body goes through while fasting can be undone if you suddenly flood it with sugar, calories, fats, and carbohydrates.

According to integrative physician Vincent Pedre, M.D., a good way to begin reintroducing foods after fasting is by starting with small portions and increasing them gradually. “This helps prevent an abrupt spike in blood sugar levels which could cause digestive distress.”

Fruits and vegetables make ideal break-fast options as they contain essential vitamins, minerals, and fiber that may boost energy levels. Plus, these nutrient-rich foods contain few calories so you can consume a lot without feeling overly full.

Proteins are another essential element to include in your meal after a fast, but make sure they’re of high quality and easily digestible form such as bone broth or soaked nuts. Plus, these meals offer plenty of fibre and low in carbohydrates so you’ll stay full for longer.

Dairy products like yogurt are an ideal snack or small meal to break the fast. Yogurt has already been fermented to make it easier to digest and contains probiotics which help repair damage caused by fasting. A substantial snack or light meal consisting of real food sources – carbohydrates, proteins and healthy fats – should be provided.

Eating protein at the end of a fast can reduce the likelihood of constipation or diarrhea, which are common side effects of intermittent fasting. Furthermore, protein aids weight loss by suppressing appetite and encouraging fat breakdown – keeping blood sugar stable throughout.

Nuts, particularly walnuts and almonds, are another excellent snack choice as they contain protein and healthy fats which will keep you fuller for longer. Furthermore, these nuts boast a high level of magnesium which aids muscle contraction as well as energy production.

Soups and cooked vegetables are ideal choices as they’re easily digestible and packed full of essential nutrients. Plus, soups contain calcium which may be beneficial for your bones.

Green juices are an ideal choice for health, as they supply your body with essential vitamins, minerals and enzymes. Furthermore, these juices contain high amounts of antioxidants which may reduce inflammation throughout your system.

Avocados make for a nutritious post-fast meal, packed with healthy fats and fiber. Furthermore, they supply vitamin K which aids in controlling blood pressure and maintaining bone health.

Fish is another nutritious choice, as it’s packed with healthy fats and proteins as well as plenty of vitamin D. Furthermore, it provides an impressive supply of iron – essential for both immune system health and brain functioning – which may benefit those on the autism spectrum.