As you all know by now, intermittent fasting is something I engage in everyday. It’s also something I have my clients engage in everyday. Intermittent fasting is not a diet, it is an eating schedule, and essentially just another tool for us to have to take us to that next level of wellness.
There are so many benefits of intermittent fasting, you can read about all of them here (https://www.dietdoctor.com/intermittent-fasting).
Today I wanted to share with you a few of my favorite ways to break my fast to ensure that I am continuously burning as much fat as possible and revving up my metabolism. If your goal is fat loss, you do not want to have a significant spike in your insulin right after you come out of digestive rest. What we want to do is eat foods that are high or moderately high in good fats (MCT oil, coconut butter/oil, nut butters, avocados, etc) and foods with low glycemic index (oatmeal, sweet potatoes, and berries).
I personally (along with the plans I write for my clients) engage in Carb Cycling. So some days I will need to break my fast with a lower carb meal. My go to meal to break my fast on a low carb day has got to be a hearty Cobb Salad!! Just throw some lettuce in a bowl, add 4 oz of chicken, 1 hard boiled egg, Tablespoon of pine nuts, Tablespoon of organic bacon, and ½ an avocado! For the dressing I just like to use a drizzle of Avocado or MCT oil, mixed with a Tablespoon of Dijon mustard and Balsamic or Apple Cider Vinegar. This meal not only is low in carbs, but is high in really great fats that will keep you feeling full until your next meal.
Now, when it comes to breaking my fast on high carb days… I LIVE for what I like to call a “Mush Bowl”, which I got from my FAVORITE holistic Chef, Laura Lea Goldberg. Anyways, all you do is put your favorite granola in a bowl, cover it with almond milk, let it sit for 10 minutes, and stir in a tablespoon of your favorite nut butter. Again, we are adding in a little bit of good fat to keep us satiated, along with some fiber from the granola, which will help digestion and decrease a significant insulin spike.
Last but certainly not least, I really enjoy breaking my fast with a tasty smoothie!! I usually go the smoothie route when I have had a chance to get my strength workout in over my lunch break, this way I can refuel my muscles with protein. I always like to switch them up based on what I’m craving but they are usually the same base. I like to put 8 oz of almond milk in a blender, followed with 1 scoop of vanilla protein powder, 1 tablespoon of chia seeds (good omega 3 fats and great fiber), 2 scoops of collagen peptides (great for gut, skin, joint, hair, nail health), ½ a frozen banana, and a sprinkle of cinnamon. Blend and Enjoy!!
I hope this helps all you fellow intermittent fasters to see the why behind the what and the purpose of breaking your fast correctly to continue with fat burn. Remember, thing of things that are going to keep you full and satiated (the good fats), and foods that will not spike your insulin and lead to a crash or binge.