How to Break Fast Without Getting Fat

There really are not any magical foods that’ll make you lose more weight or burn more fat after your fast. Whether you are on an extended fast, intermittent fasting, keto fast, this article will show you a simple stress free way to break your fast safely for continued weight and fat loss.

A new topic that a lot of people have questions on is fasting and an especially common question is how to break your fast.

By:  Tim Ernst – Founder of Body Blitz Max, 180 Muscle and Barbell/Dumbbell Ripped Muscle Complexes

Now a lot of fitness experts and gurus have swooped in on this topic and they’ve started answering this question in some pretty misleading ways.

I gotta say I hate it when things are over complicated.

So in this article I would like to simplify this question and give you the truth so you know exactly what to do and what not to do when breaking your fast.

First let’s all agree that fasting is supposed to give you more freedom and flexibility with your diet.

So going over the top and obsessing over the precise amount of carbohydrates, proteins, fats, your insulin levels, your salt intake, what foods your allowed to eat, what your not allowed to eat, having to drink bone broth, mct oil, apple cider vinegar all that kind of stuff like that kills the whole premise of fasting.

It’s supposed to be a stress free way of eating.

One big mistake that a lot of people make when fasting is that they continue to restrict their calories after their fast is over and I’m shocked to see some experts advocating this as well.

So I have news for you guys and hopefully some of these experts are listening.

I’m sure you know that your willpower is a finite resource.

Eventually you will run out of willpower and fasting for a portion of the day already takes a substantial amount of your willpower.

People that continue to be super restrictive and stressed out after they break their fast have a higher likelihood of binge eating because they drain all of their willpower.

So with that in mind I’m gonna give you the very basic things that you have to be aware of when breaking your fast and I promise you this is all you need to know.

The number one thing you need to know is not some magical food that will miraculously help you lose more fat after your fast.

No the number one logical thing that you need to be aware of is binge eating and the second thing that won’t even effect most of you, but I’ll go over it anyway is digestion.

Digestion

Let’s get the digestion stuff out of the way so I can teach you how to never binge again after fasting.

Your digestive system will most likely reduce enzyme production and affect the mucus lining in your stomach on a long term fast.

I’m sure everyone’s heard of the phrase “if you don’t use it you lose it” and that applies to your digestive system as well.

Your digestive abilities in a sense will experience a sort of atrophy, however digestion won’t typically be affected by most fasting protocols.

That’s right, most of you that are obsessing about whether to buy organic bone broth or regular bone broth to break your fast are wasting your time.

Whether your following keto fasting, intermittent fasting, the 5:2 diet, the warrior diet, or even the one meal a day diet, your digestive system should remain fine.

Only after a long term fast usually lasting three to seven days will you experience this effect on your digestive system.

Again most of you are not fasting that long, you’re simply skipping breakfast and maybe lunch, but if you do wind up doing a long term fast where you fast for a few days there’s a very simple solution to reset your digestive system.

Reintroduce food slowly starting with food that’s easier to digest.

Meaning you can’t go from fasting for seven days to eating pizza hut because you will definitely need to take a dump.

Foods that are easiest to digest include things like…yes the bone broths, soups, juices, and pureed fruit, white rice, mashed potatoes, and raw fruit are all easy to digest as well so you can begin incorporating these easy to digest foods the first day or two after breaking a long fast.

By day 3 you should be okay to start consuming most natural real food including protein sources.

Don’t add a crazy amount of variety until you feel comfortable with basic protein options like chicken, fish, and eggs.

Most of you aren’t on long term fasts and are instead doing short fasting intervals so most of you don’t even have to worry about this.

So what’s something that most of you will have to deal with, even if you’re on a short term fast?

Well the number one thing is overeating especially over eating high glycemic carbohydrates and salt.

Binging

With salt the main thing you have to worry about is bloating.

The good news about bloating is that it’s temporary and it does not lead to fat storage.

Bloating is just excess water retention which to a lean person isn’t a big deal, but if you are little heavier and you need to be on the beach or at some pool party the next day it’s something you may want to be aware of.

The bigger issue however is over consuming high glycemic carbs especially simple carbs because unlike most of the nonsense that you hear about magical foods that are gonna help you break your fast better, too many high glycemic foods after fast can lead to gaining some body fat.

The reason for this is because you will be more insulin sensitive after a fast and you will also be hungrier after not eating for a portion of the day.

You see insulin is a hormone that helps get nutrients into your cells including your fat cells, especially when blood sugar levels and insulin levels spike way up.

The point is that you want to keep insulin as low as you can without taxing your willpower. So how do you do this?

Do we listen to the experts that advocate restricting and avoiding all those carbs that you really want to eat?

No because that’s the equivalent of telling yourself not to picture a purple elephant.

What you’re doing is you’re counting down the days to a full-out binge in which case you might as well have eaten whatever carbs you wanted.

Instead you want to allow yourself to have even the simple carbohydrates that you’re craving but only after you satisfied your hunger.

It’s like making a deal with yourself you can get to the good stuff but only after filling your stomach up with low glycemic nutritious options.

Start with some steamed or sauteed vegetables not only because they’re super nutritious, but also because they fill your stomach up with a very small amount of calories.

The ideal diet is one in which your body tells you it’s time to stop eating not one in which your mind has to tell you it’s time to stop eating.

Remember, whatever you resist persists.

Start your meal with one and a half cups of mostly green vegetables then move on to one or two pieces of raw fruit.

If you’re following a ketogenic fasting protocol then stick to berries for fruit and then move on to something that’s high in fat like half an avocado.

For the rest of you almost all fruit offers a very low-calorie way to satisfy your hunger while continuing to fill up your stomach.

After the fruit and the veggies you would want to move on to your protein source and your natural low glycemic source of carbohydrates.

Low glycemic sources of carbohydrates include things like brown rice, yams and even baked potatoes will be absolutely fine after a fast.

Make sure you finish all the protein on your plate before finishing your carbs.

Now after all of that you can finally move on to the good stuff which let’s be honest, a lot of you started fasting to be able to enjoy your meals more.

Once again you don’t want to punish your good behavior all day with bland boring food that you don’t want to eat.

Rewarding your hard work will pay off psychologically speaking and it’ll help you avoid binging in the long term.

By saving the higher glycemic foods and the treats for after you’ve already eaten your veggies, your fruit, your protein source and your healthy carbs, your body may already be full before you ever even get to your cravings.

Again, that’s exactly what we’re looking for.

We’re looking for your body to tell you when to stop eating even if you do end up consuming junk food.

After all, the high fiber, high protein and the healthy fat that you’ve already eaten, you won’t be able to eat much of it before being full.

I know that this approach may sound super simple, but that’s the point of fasting.

Fasting is not supposed to be super complicated.

You don’t have to eat magical foods and drinks or oils to experience the benefits of fasting.

To go over the main thing, pretty much the only thing most of you have to be conscious of is overeating.

If you take one tip out of this article just eat a bunch of veggies when breaking your fast.

Just doing that will drastically reduce the chances of you binging out.

There’s not reason to over complicate fasting so don’t fix what’s not broken.

What’s Next?

I get quite a few questions on how you can implement fasting so I reached out to intermittent fasting expert Brad Pilon, author of “Eat Stop Eat” to set the record straight for you.

Click the Next page button below and you’ll discover one simple trick that doesn’t involve eating any “special” foods, takes only 24 hours, and lets me eat my normal favorites 72% of the time…

Best of all you can start RIGHT NOW to look and feel noticeably slimmer by tomorrow!