The Best Foods to Break Your Intermittent Fast For Weight Loss [+3 FREE Recipes!!] (2024)

FAQs

The Best Foods to Break Your Intermittent Fast For Weight Loss [+3 FREE Recipes!!]? ›

Protein rich foods include eggs, cheese, greek yogurt, meat, fish, chicken, tempeh and lentils. Fat rich foods include avocado, dairy products, nuts, seeds, high quality oils and olives. Fiber rich foods include chia seeds, flax seeds, raspberries, artichoke, cacao nibs and other green veggies.

No matter whether you enjoy them scrambled, boiled, or even cooked in an omelet, eggs can be a fantastic food to choose when breaking a fast. They are packed with high-quality protein, are relatively easy to tolerate, and are a nutritional powerhouse.

A 2023 review of research found that the 16/8 method and 16/8 combined with restricting calories were effective strategies for weight control in adults with overweight or obesity. An eating window starting before noon led to greater weight loss than one that began after noon.

You should opt for foods such as fish and lean meats, legumes, whole grains and fresh vegetables, among others such as those listed below. These are options that, in addition to being healthy, are easily digested, promote the maintenance of muscle mass and satiety [1].

Peanut Butter: Peanut butter and nuts are incredibly helpful when it comes to keeping energy levels up, as well as providing satiety, since they offer an ideal proportion of carbs, protein and healthy fats, says Carolyn Williams, PhD, RD, author of the new Meals That Heal: 100+ Anti-Inflammatory Recipes in 30 Minute or ...

For weight loss, four chapatis per day are recommended. If you follow intermittent fasting and are considering consuming 3 chapatis during lunch you must consider the calorie intake – by calculating how many calories 3 chapatis have along with calories in the vegetables and salad you consume.

Breaking your fast with foods that are especially high in fat, sugar, or even fiber can be difficult for your body to digest, leading to bloating and discomfort. Foods and drinks that can be even more shocking to your system after a fast include those like a greasy cheeseburger, slice of cake, or soda.

Are boiled eggs good to break a fast? ›

Eggs. Eggs have protein and other nutrients you need after you break a fast. They're also easy to digest. And that's the key when selecting a post-fast meal—don't over-tax your digestive system.

After the Fast

It's important to eat slowly, especially after longer fasts. I like to break fast with a hot cup of tea with a teaspoon of sugar. I'll then move onto something low in fiber, which is easier on the stomach, like a half bagel with tuna fish or a hard-boiled egg.

Here's a simple checklist to follow for effective belly fat loss through intermittent fasting: Choose your fasting schedule: The 16/8 method (16 hours of fasting and an 8-hour eating window) is a popular choice. Stay hydrated: Drink plenty of water during your fasting periods to stay hydrated and aid digestion.

If you've tried intermittent fasting but aren't losing weight, possible reasons why include overeating during your eating window and poor food choices. To help, you can try eating fewer calories, work on balancing your meals, or create a smaller or larger eating window.

If you consistently stay active while following intermittent fasting, you can lose as much as 6-8 pounds per month. This estimation is shockingly high when you consider that all you have to do is not eat for select hours throughout the day.

Resume eating with a small meal and eat slowly. Start with a nourishing bone broth or some psyllium husk in water. Eat a small fresh salad of tomato and cucumber and keep your protein on the light side, such as fish or chicken, and small — about the size of your palm or a deck of cards.

While breaking the fast, it is important to remember that you have not eaten anything from past 12 to 16 hours, so the first meal should be light and small. If you eat a large meal, your body will get confused and will find it difficult to digest it. You will start feeling bloaty and lethargic.

Cheese can give you with protein and fat during an intermittent fast, which will make you feel satisfied. But because cheese is high in calories, moderation is essential. Opt for healthier options such as portion-controlled or low-fat kinds.