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.

Fish, poultry, eggs, meats: After a period of fasting, the body may benefit from replenishing amino acids and nutrients that support muscle repair, immune function, and overall well-being.

Foods to Avoid When Breaking a Fast

Raw vegetables – Cooked vegetables are easier on the stomach than raw ones. Alcohol and caffeinated beverages. Fried foods.

The Bottom Line

For the success of intermittent fasting, it is advisable to: Opt for foods rich in protein (beans, lean meat and fish, for example); Consume foods rich in fiber (whole grains, nuts, vegetables…); Drinking liquids with no or very few calories (prioritize water intake);

However, if you don't suspect you are sensitive to carbohydrates and you pair a half a banana (to lower the sugar content) with high quality sources of protein, fat and additional fiber, then a banana can be used when breaking an Intermittent Fast. What are you allowed to eat if you are doing intermittent fasting 16-8?

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.

Try unsweetened yogurt or kefir. Healthy fats. Foods like eggs or avocados can be great first foods to eat after a fast.

Are boiled eggs good to break a fast? ›

As another high-protein food, eggs are one of the best foods to eat after fasting. Eggs are a complete source of protein, which means that they contain all nine essential amino acids. They also contain several important vitamins and minerals.

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.

Foods rich in protein and fiber will fill you up, which is especially important on fasting days when you won't be eating as much. Some examples of protein and fiber rich foods include: chicken and lean meat, broccoli, milk, black beans, almonds, peanut butter, bananas and pasta. Don't over-indulge on non-fasting days.

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.

Breaking a 7-day water fast with a grilled chicken Caesar salad is generally a safe and reasonable option, but it's important to approach breaking a fast with care to avoid any digestive issues.

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.

To reverse diet without gaining weight, slowly increase your calorie intake to a higher target calorie goal. By doing this in a strategic, slow manner, you may be able to boost your metabolism, manage your hunger levels, and prevent or reduce rapid weight regain.