6 tips to break intermittent fasting in a healthy way

2024-02-11 15:00:22

Intermittent fasting is a popular way to lose weight. We tell you what types of fasts exist and what possible foods you can incorporate to break them.

Last update: February 11, 2024

As we already know, intermittent fasting is an alternating eating protocol. between stopping eating for a few hours, or entire days, and eating in the following. This diet rhythm produces not only weight loss, but hormonal changes that regulate blood sugar, relieve inflammation, help heart health and reduce the risk of chronic diseases. But, for this to happen, you have to do things right and break intermittent fasting in a healthy way.

For example, after certain hours or days without eating, We cannot give a digestive system “at rest” any type of food.. Especially in fasts that are longer. In addition, you must maintain a healthy diet.

To avoid the problem, in this article We explain the difference between intermittent, restricted and short-term fastingwhy you should break them in a healthy way and six tips to avoid affecting your health with this practice.

Intermittent, restricted and short-term fasting

Intermittent fasting varies according to the hours that pass without eating, between 12 to 18 hours of fasting. According some experts, these hours are effective for using body fat as a source of energy. These are known, as fasts “with restricted times.”

For their part, the so-called intermittent They alternate eating and fasting, every 24 hours, they are known as “short-term fasts”; while other different plans with more than 36 hours of fasting are known as “prolonged.”

Why should we break these fasts in a healthy way?

During fasting there is an intestinal rest of hours or days. That’s why, The digestive system needs food that is easy to digest and does not cause bloating or discomfort.. Especially in longer fasts that can exacerbate certain digestive symptoms such as diarrhea, indigestion, nausea and inflammation.

Although intermittent fasting does not cause as many problems of this type, you have to be careful with those of 24 hours or more. So when the input of nutrients is restored, We recommend doing it selectively in foods and preparations to relieve possible stomach discomfort.

In any case, the food during the feeding space must be balanced, healthy and balanced, to have the desired results.

6 tips to break intermittent fasting

After intermittent fasting, in the eating window you should incorporate foods that help maintain weight loss and benefit health. But, you will also take into account those that are easier to digest.

So here are some tips that will help you break intermittent fasting but in a healthy way! Consult with the nutritionist every decision about the foods you want to incorporate.

1. Maintain good hydration

Once it’s time to eat, We must continue to take care of the entry of liquids into the body. During fasting, some non-caloric drinks are allowed, such as water, tea, coffee or herbal infusions, without added sugar.

However, these are also They can be kept throughout the day to achieve good hydration. Don’t forget the water that food provides you. 2.7 liters and 3.7 liters of fluid per day are recommended for women and men, respectively.

2. Eat slowly and in small quantities

El doctor Arnold Slyper published that eating slowly and in small portions can increase satiety and consequently reduce calorie consumption, which is essential after fasting.

That’s why, get used to chewing slowly, and being aware of each bite. To do this, consult with professionals who can help you improve mindfulness. As a trial, you can include daily five-minute guided meditations in your lifestyle to help you eat slowly.

3. Focus on foods that fill you up and have few calories.

In order not to affect the effects of fasting on our body, the foods that break it must be satiating and low in calories. And, nothing better than those with easily digestible proteins, such as fish, shellfish, eggs and poultry. Others that fill you up are those that add fiber, such as vegetables, fruits, nuts and seeds.

For his part, Fats also produce satiety, but they must be healthy to achieve the goal. Avocado, olive oil, seed fat and nuts will enrich your diet. Use the portions indicated by your nutritionist.

4. Prioritize fresh foods

Fresh foods are full of natural nutrients. Nothing better than fresh salads, whole or chopped fruits, vegetables and whole grains, that enrich the diet through their antioxidants, fiber, vitamins A, C, folic acid and B complex.

Instead, ultra-processed foods They have caloric ingredients that are harmful to health, such as trans fats, hydrogenated fats, excess sodium and added sugars, which break the objective of intermittent fasting.

5. Incorporate these foods into fasts with “restricted times”

If you fast for 12, 14 or 18 hours, the foods to incorporate must comply with the previous advice. Furthermore, since the digestive rest time is not long, You can start in the first hours with solid foods but with a soft texture, not greasy and above all easy to digest. Here we leave you this list:

• whole fruits: fruits such as bananas, raspberries, strawberries and others, you can incorporate them in their whole form to take better advantage of the vitamin C, antioxidants and fiber they contain. According to a study in overweight adults, Avocado is a good option to reduce appetite.
• Fish: Fish is a nutritious and highly digestible alternative. Of course, in the first hours use lean or white fish, such as hake, sole, whiting, sea bass and others. Seafood such as prawns, lobster and crab meat are also easy to digest.
• Other lean meats: among these, boiled and shredded skinless chicken breast. Turkey, ground beef tenderloin and rabbit are also good for breaking the fast.
• Egg: Eggs provide proteins of high biological value and high digestibility. In this way, we nourish our body with all essential amino acids, antioxidants such as lutein and zeaxanthin, vitamin A, D, thiamine, pyridoxine and riboflavin. You can use them whole, cooked, scrambled or in tortillas.
• Avena: a study in the magazine Current Nutrition Reports highlighted the property of oats for weight and appetite control. So, it cannot be missed in the first hours after fasting.
• Green vegetables: Green vegetables such as chard, spinach or cooked watercress provide fiber that produces satiety, as well as antioxidants, folic acid, vitamin K, iron and magnesium, which help recharge the body with nutrients.
• fermented foods:Like yogurt, fermented foods help with the digestion process and promote the growth of the intestinal microbiota, as explained in the magazine Nutrients. Kefir, sauerkraut, miso, tempeh and kimchi can be included among the most recommended to break the fast.

6. Include these foods in “short-term” fasts

In the 24-hour fast, you have to be a little more careful with preparations that break it. At the beginning, meals are recommended softer than the previous ones. Then more solid meals are incorporated, the same as those of restricted intermittent fasting. The following foods are recommended:

• Bone broth: Bone broth is not only nutritious, due to its contribution of collagen (animal protein), but also due to minerals, such as calcium, sodium and potassium. Furthermore, cooking collagen breaks its bonds and makes it more digestible.
• Other soups: Vegetable soups and creams are good allies for the feeding window, in intermittent fasting. You can prepare vegetable soups, chicken, potato, pumpkin, carrot and other vegetables that your nutritionist approves. Avoid ultra-processed dehydrated sachets.
• Firm or whipped yogurt: This dairy will always be a first choice food in any diet. Its proteins are highly digestible and this facilitates the absorption of its nutrients. You can use it with pieces of fresh fruits, seeds or crushed nuts.
• Sugar-free fruit smoothies: Fruit smoothies are recommended as a source of quick energy. Remember not to add sugar.
• Cooked egg white: Cooked egg white is recommended and not the whole egg, because the yolk contains fat, which can slow down the digestive process.

Once the 24-hour fast is broken, in the following meals you can incorporate the preparations indicated for restricted fasting, or any other preparations indicated by the nutritionist. Remember, the important thing is to maintain balance and balance in the diet.

Take into account

To achieve proper weight loss and reap the health benefits of intermittent fasting, You must maintain a balanced and healthy diet, avoiding ultra-processed foods, with added sugars or hydrogenated fats. In addition, select foods with low caloric density and rich in essential nutrients, which maintain the functioning of the body.

You should also remember that to break the fast, you must incorporate nutritious foods that are soft and highly digestible in the first hours, especially in 24-hour fasts, to avoid glucose spikes, increased hunger and stomach disorders, which will end up harming you. Your Health.

To do this, include cream soups, fruit smoothies, yogurt, kefir, bone broth and cooked egg whites.. Then you can enjoy more solid, satisfying and healthy dishes. Finally, remember to go to a nutritionist, who will tell you the correct portions when breaking your fast.