Break The Fast: It’s not when, but how

Eggs and avocados on top of a bread

Is How to Break Your Fast Important?

What’s most important is how you break your fast not when. Many of my patients enjoy intermittent fasting so they will eat their first meal later in the morning or early afternoon. I enjoy my breakfast mid-morning and I don’t eat late at night so I encourage my stomach to be ready for food in the morning. I suggest the least amount of time you go from dinner to breakfast is 12 hours.

The 3 WORST Breakfast Foods

Yogurt

As such, this milk product is sweetened. If you like yogurt, then it needs to be plain, whole fat. All the other yogurt variations are just filled with sugar, contain no probiotics, and most likely have high fructose corn syrup (HFCS).

Wheat bread

Breads are highly processed grains and most contain HFCS shich is 20 times sweeter than sugar. Leptin and ghrelin, the hunger hormones get out of balance when eating these foods. So essentially your body doesn’t know that you’re full.

Cereal bars

These are the worst. They are marketed as healthy, quick breakfast options yes they are filled with sugar and corn syrup. Remember to read the labels and anything over 23g of carbs per serving is high glycemic and will cause your body to store fat and then crash and burn way before lunch time.

Sugar feeds candida (yeast). When you eat sugar, in any form, even fruit and carbs, you can create an environment of yeast overgrowth. The candida gets into your blood and hijacks your hormones which increase your cravings for sweets and carbs.

If you consume foods that your digestive system doesn’t recognize as food, it will store it as fat and your energy will decrease. Foods that are filled with preservatives are hard for your body to absorb any nutrients from and again, your body stores it as fat to protect your body.

What to eat to break your fast

You can really eat anything in order to break your fast and that includes a fat, protein, and complex carb, like a veggie. So that means something like eggs and veggies cooked in olive oil. USANA whole meal smoothie. Chia pudding is also a great example. Congee with almond milk and nuts. If you need recipes or more ideas, just send me an email.

What’s most important?

Digestive enzymes

Well, you need to absorb the nutrients from the foods you eat. So my number one suggestion is take a digestive enzyme with each meal. They help your body breakdown food and absorb all those micro nutrients. I like either USANA’s or Designs for Health. Both contain lipase and amylase which are important for digestion.

Probiotics

Not all are made equally. You need high quality and quantity of probiotics to replenish the bacteria in your intestines. If you don’t put in enough good, then you can get an overgrowth of the bad. And that’s not good. It can lead to gas, bloating, weight gain, and fat storage around your mid-section. I like USANA’s probiotic as it’s powder, doesn’t need refrigeration, and can be taken every other day.

Epigallocatechin gallate (EGCG)

EGCG is a plant compound, green tea extract, It’s known for its potential positive impact on health by reducing inflammation, aiding weight loss, and prevention of heart and brain disease. It aids with digestion as well. I have a good supplement that you take with meals.

So enjoy your breaking of the fast daily with a nutrient dense meal that includes fat, protein and carb (veggie).

If you need help with any of this, I’m here to support and guide you. Have a great week. Donna

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