How to BREAK a PROLONGED Fast (What to Eat After Fasting for 24-72 Hours)
Вставка
- Опубліковано 15 тра 2024
- Join my Email List: www.thomasdelauer.com
Check Out HVMN's Keto Collagen & Use Code 'DELAUER' for 10% Off: go.hvmn.com/delauer
This video does contain a paid partnership with a brand that helps to support this channel. It is because of brands like this that we are able to provide the content that we do for free. The best way that you can directly support my channel, is by supporting the brands that help make this all possible. Any product that you see on my channel is a product that I also use personally, regardless of any paid promotion.
Get my Free Newsletter and Downloadable Cheatsheets (eating out, travel, etc): www.thomasdelauer.com/life-op...
Follow More of My Daily Life on Instagram: / thomasdelauer
It's important that I am honest and to say that this video does have a sponsorship from HVMN, supporting them is a good way to support my channel!
Refeeding Syndrome
The research on breaking a fast is based mostly on studies focused on refeeding syndrome. This syndrome was first observed in severely malnourished individuals who suddenly ate (refeed) a significant amount of food. Such malnourishment is not directly comparable with shorter fasts but no research is done specifically on breaking a short-term fast. It should be noted here that short fasts up to 24 hours have minimal potential to bring symptoms of refeeding syndrome. However, you won't make a mistake with following the rules stated here even for shorter fast. You just don't need to worry too much about it as less than 24h fasts won't have such a drastic effect on your metabolism and gut.
As published in a comprehensive review on refeeding published in Gastroenterology Research and Practice, the problem of refeeding is described as abnormal shifts of electrolytes and fluid. Our body has to maintain stable levels of electrolytes in our blood. To do so it "sucks" electrolytes outside of cells. Therefore, serum levels of electrolytes can be relatively stable but the total body levels decrease as electrolytes are taken out of cells.
The problem comes at the moment when we ingest food and insulin levels rise. Insulin allows our cells to absorb glucose by triggering a signalling cascade which results in glucose transporters (GLUT4) being translocated onto the cellular membrane. Besides glucose, insulin also stimulates the influx of electrolytes inside the cell. As mentioned, the intracellular stores are depleted as they compensated for reduced blood levels. This creates a large concentration gradient between blood and intracellular space. Once the cells are stimulated by insulin, electrolytes rapidly move out of blood as they follow laws of osmolarity, moving from places with a higher concentration (blood) into spaces with lower concentration (cell).
The most affected electrolytes drained out the bloodstream are magnesium, phosphate and potassium. The rapid movement of these can compromise the cell membrane potential. This potential - a difference between outer and inner cellular membrane - is crucial for the transmission of nerve signals. Respiratory insufficiency or arrhythmia can be consequences of these deficiencies, in extreme cases (not common in healthy fasting individuals) seizure can be induced by impaired nerve signalling. Further, low serum levels of these ions can lead to nausea, vomiting or lethargy.
References
onlinelibrary.wiley.com/doi/a...
pubmed.ncbi.nlm.nih.gov/29448...
www.hindawi.com/journals/grp/...
www.nature.com/articles/1602854
clinicalnutritionespen.com/ar...
jamanetwork.com/journals/jama...
www.sciencedirect.com/science...
www.cambridge.org/core/journa...
www.cambridge.org/core/journa...
pubmed.ncbi.nlm.nih.gov/14985...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/15826...
bro why the pizza footage, chill out we’re here fasting
lmao i literally had to close my eyes for a few seconds.
Lol ideally you do research before you start fasting
👹🤣🤣🤣🤣
hes a god damn sadist.
I’m saying !!
There should be a rule to not show food on fasting videos
Exactly, those whole grains looked flavorful
Thanks, I just thought about it.
Yeah! Lol. And they show people eating such in a good mood. Lmao
Shit makes angry and sad at the same time lol
Agree 🤣
Nts info for after a longer than usual fast:
-1:00 Avoid electrolytes and sodium
Blood electrolyte is maintained at a normal level during a fast, while cells use them up. Insulin release after breaking fast rushes electrolytes into cells that need them, but this can hurt the cell membranes and therefore long term health if there is too much electrolytes in the blood.
-2:25 Avoid carbs
Carb-induced insulin spike can disrupt electrolyte level, and cell membranes can be damaged
-3:57 Have thiamine (from foods if possible)
For coping with some carb consumption when fast is broken.
-5:55 Choose better fats or go low fat
Polyunsaturated fats>MCT oil>Limit the following: Monounsaturated fats>Saturated fats
-8:34 Cooked veggies > Raw veggies
Easier digestion
-9:15 Avoid nuts except macadamia (to avoid harder-to-digest fats)
-9:29 Avoid carbohydrates and salt combined
They cause bloating, and membrane damage for the reason above.
-10:45 Avoid grain, gluten, casein protein
They disrupt your intestines, and cause inflammation.
Eating after a fast is like feeding a "sick dog" for a short time.
Lean protein, steamed vegetables, thiamine > other foods
thank you so much!
Thanks!!
Love this!! Thank u!! So basically break my fast with non seasoned salmon steamed/ cooked broccoli and a vitamin b capsule...
You're welcome :D. It was mainly for my notes (nts = note to self), but I'm glad it helped you guys too.
This video is stupid. He should just show a meal and keep his mouth shut with all the fancy talk.
Save yourself 12 min -- eat lean meat and steamed vegetables for 1-2 days
Thank you sir
Aaah thank you
Thank you. It took forever to just get to the information I wanted
I thought leave the veges till the second day.
And there is no difference whether it 24hrs or 72hrs fast? Strange
So basically, continue fasting after the fast lol 😂
Seriously, everything that heard was avoid, avoid avoid.
😂😂😂
@@amb1s1 I should have listened to him. I'm suffering now because I made all the mistakes he mentioned to avoid. 😔
I know right... geez... get to what we can eat!
So what do I do if I HAVE consumed electrolytes or carbs?
Bro just tell us what we can actually eat 😂
Thomas, you are creme de la creme of youtubers about this topic! I'm just finishing my 62 hour fast, and you put out all the information I needed to be safe and efficient. Thank you, you are making this world a much healthier place.
Who else loves the energy high on a prolonged fast?
Youre getting scammed by this fasting trend. Fasting = starving.
Just eat high quality food and you will feel like that every time without canibalising good cells
@@karenmarukjan8943 fasting is equal to starving but that is not a bad thing per se. Stem cells and longevity and a whole lot else but I cant be bothered to talk about it
["We love our stem cells."]
@@OneRichMofo you can dry fast once in a while just for 1 day. But fasting regularly is catabolic af.
Think about it if a natural hunting human had access to unlimited meat would he choose not to eat it?
@@karenmarukjan8943
Cannibalising defective body cells is precisely what fasting achieves. The process is otherwise known as autophagy. Starving, as you put it = autophagy. ...
A 40 day water fast literally saved by life. I was virtually bed-ridden with severe Rheumatoid Arthritis which rendered me a vital cripple at 29 years old. ... My elbows, wrists, knees and ankles were frozen - and my my finger joints were swollen and misshapen. My wrists were so inflamed I was unable to lift coffee mug or use a knife and fork. I had a bidet fitted in my bathroom because I was unable to wipe my backside. ... Over the course of two years, my weight ballooned from 112 pounds to 220 pounds. I was diabetic and had gout on the outside of both ankle joints. ...
Three weeks into my fast, I was pain-free and off my RA meds. A week later, I was walking for an hour on a treadmill and doing hot yoga. ... Upon completion of my 40 day water fast I was no longer diabetic, and the gout was gone. All of my joints unfroze, and my misshapen fingers retuned to normal. ...
I have since adopted intermittent fasting on a 20/4 window as a lifestyle. I am now mostly carnivore (beef, pork, chicken, seafood, lamb, mutton, goat and wild game). I also eat eggs, Gouda and goat's cheeses. My body tolerates very few vegetables and absolutely no fruit. Via an elimination diet, I discovered that any form of sugar, in particular fructose, sets my joints on fire for days - as do gluten, grains, nuts and seeds. ... Since fasting kicked my RA into remission, I complete a seven day water fast every three months. ... At 33 years old, I am fitter and healthier than I was before RA rendered me a virtual cripple - not mention my obesity induced Type 2 diabetes. ... I am back to cross-country running and semi-professional hockey. I train six days a week and have feast day every Sunday. ... My weight was remained stable for two years and fluctuates between 110 pounds and 115 pounds. ... My enormous weight loss left me with very little loose skin. I have a little on my belly, but nowhere else. Also, several scars I'd had since childhood vanished during my fast. Being mixed race (half black & half white), scars almost always last a lifetime. ... My hair which never grew very long, grew 8 inches over the course of five months. After the fast, my skin was absolutely flawless - most of my family, friends and acquaintances believed I'd undergone plastic surgery. My nails were, and remain so strong and healthy, I no longer fork out £50.00 a fortnight for fake nails and a pedicure. ... Upon embarking on my 40 day fast, I kept a meticulous diary in which I recorded every hour of every day. My consultant now has possession of said diaries - and he recommends fasting and intermittent fasting to some of his patients with autoimmune and obesity problems.
Fasting induced autophagy has helped tens of thousands of people across the globe with autoimmune conditions - not to mention the obese and overweight. ... With regard to your suggestion that people simply consume "high quality" foods - there is no such thing as a one size fits all nutrition plan. Food affects different people differently. ...
Currently, I'm 36 hours into my 72-hour fast. I wanted to try it to reset my eating habits and hopefully benefit my overall health. At 52 years old and 185 pounds, I'd like to see improvements in my overall health. I stay active between workouts and martial arts, yet my eating is horrible. My best weight is 173-175 so I hope this will get me started to achieve that goal. Sharing this to keep myself motivated hah. 8-8-23 10:00 am
Bro I’m on my 4th day of my prolonged fast and I’m looking at this video of what to eat when I break my fast and then BOOOMMM!!! Giant picture of juicy succulent golden crusted French fries with ketchup blasted full screen in front of your face while your focus and hungry.
😂😂
You’re still hungry on the 4th day? That’s weird.
Yes, I'm with you they looked way good. ;/
This is so helpful! I think doing long term fasts are the only ones I could do. It's hardest for me to get past the 12 hr mark, but once I get past it, I'm good
If you sleep 8 hours, stop eating 2 hours before bed, avoid eating for 2 hours after getting up, 12 hours achieved. 🤷♀️
Or just 4 hours after getting up, or before going to bed, when you get up, you're at the 12 hour mark.
If you’ve ever done more than a 1-2 day fast you don’t know how wrong you are. You’re always hungry it just gets less intense the longer you go. Mind you I work as a chef in a kitchen so doing extended fast while working is torture lol.
Thank you so much for creating this channel and choosing this path in your life. You are becoming great teacher/ leader for us looking to learn different way of living 🕊🙂
I've broke fasts the wrong way a couple of times, besides the awful, sick, bloated feeling of the carb and salty foods i chose, i also binge ate unconrollably after a 72 hour fast. So i've decided to write the foods i am allowed to eat, in the correct portions, and stick to it. Nice and slow, deliberate re-entry into foods.
I have just completed a 36-hour fast - last meal on Sunday evening, and was looking forward to a hearty breakfast this Tuesday morning. I feel absolutely fine and once did a 5-day fast celebrating its end with a pizza - it tasted absolutely great and there were no noticable adverse effects. The problem I find with the advice in the video is that it tells you what not to eat, which is just about everything, except some small portions of lean salmon, lean turkey, and lean pork FOR THE NEXT TWO DAYS!. And then what? I was thinking of doing my 36-hour fast once a week but if I were to follow this advice I would be fasting or on a very restricted diet for half the week every week, which just would not work for me. If I do another 5-day or longer fast, I may follow Thomas's advice, but today only about until midday at which time I will eat a good lunch and go for a workout. I am sure that the human body benefits from, and was even intended to, go without food for a couple of days and then get back to a normal diet as soon as food were to become available again, insulin spikes notwithstanding.
At 10:18 timestamp, he specifically brings up people who do 36 hour fasts often and says you probably don't have to follow his advice to carefully break the fast.
I’ve done 24 hour fasts but just complete my first 36 hr fast and listened to this video. So even though he said if you do 36 he fast regularly you don’t have to follow this, since this is my first one I’m somewhat nervous about what to eat. Had planned to eat some healthy high fat meat(lamb and or beef). Also wondering if I should cut back on salt. I want to start doing 36 hr fasts as I’ve only done twice and both times struggled with sleep so have a hard time getting motivated to do it again. 😃
@@melissahauptmeier1446 tell me exactly what you broke your 24 hour fast please. Name the food and amount if you can!.
@@johnathanoneal6463 that was 8 months ago so can’t remember, sorry. I do tend to break 24 hr fasts with not as high of fat but some. Often with eggs. Yesterday I broke the fast with eggs, sauerkraut, and a sardine bisk that also had shrimp and cod. 😊
My thoughts also. Our ancestors would likely eat whatever became available after a non intended fast of a day or so. Our bodies have surely adapted to fast and feasting.
How to break a fast...
Eat nothing...
Basically
“Eat chicken” is basically what I got out of this video.
Seems lean meat and steamed vegetables
🤣
That’s what I’m getting from this all 😂
Refeeding does not have to be utterly bland. You can still use spices such as black pepper, turmeric, onion and garlic powder, and cayenne pepper. In my experience, the best refeeding first meal is a simple vegetable soup. Start with a saute of onions, carrots, and celery or celery root, and rutabaga (optional); in coconut oil or ghee. Saute until the carrots are soft and the onions are clear, add water, simmer for 10-15 minutes, spices as you see fit and enjoy. There is no need to add salt to this soup. The celery or celery root provides that flavor. You can add a roma tomato to your saute if you wish.
I would eat just this broth for the first two meals (discarding the vegetable solids); for the third meal add eggs to it to make an egg drop soup and eat the solids as well. The next day, you can start on more substantial food, and bone broth if you have it. Again, spices have no glycemic impact.
Dude, you're such a legend! It gets a little too scientific for my taste, but you manage to keep it just palpable enough. Thank you for all your education!
I break three and four day fast with a hard boiled egg and a half of avocado. Works great. Next meal is lean protein, steamed veggies and the other half of the avocado. Never had a problem with this method.
Try scooping out some of the avocado then pop the egg in. Bake for 15-20 mins. It’s yum 🤤
@@SurferKrokyelaborate
Great information. I’ve done long term fast 21 days for the last four years and I’ve always refed wrong. I’m seven days in and this information is going to help when I end the fast. 14 days to go!
why do you fast?
did anything happened when you refed wrong??
i just completed three days water fast n ate rice n potato
I fast 72 hours then head right into the carnivore diet. To break it I hit up the bone broth, then leaner meats, then head right for that ribeye bro.
RIP your longevity
👁️👄👁️ absolute madness man..
That seems pretty hard on the digestive system. I prefer steamed broccoli
Good luck with that, god save your arteries 😂
13th day of water fast. I do 14-day after holidays, and three 7-day other times during year. Never had a real problem breaking fast with vegan refried beans, natural peanut butter, a little very low sugar yogurt, and cottage cheese. But will give your recommendations a try. Thanks for sharing this information.
Your fasting protocol is awesome 👏👏
You're a legend! 14 days is tough
About to be done with a five day bone broth and this is what I needed 😝😍🥰 Thank you ♥️♥️♥️
Very informative as always. Thank you for taking the time to create such wonderful content.
Interesting stuff. I did a 3.5 day fast a week or so ago. Been doing 3-5 day fasts a couple of times a year for a while.
I love the line "If you want to have carbs, just don't!"
🤣🤣🤣🤣🤣
Perfect timing for me too. Just wrapping up a 61 hour fast and was going to search for a video to help me break it correctly. Thanks Thomas!
same here on 52 lol
["Same here on 84"]
Look up dorian willson. His video is way better.
Same here 72
85
I desperately needed to see this video...I do A LOT of extended fasting
Thomas, please talk about how to start a fast, when does it begin, what foods you eat prior and all the good science behind the scenes. Keep up the good work . We’re all supporting you in your venture..
What exactly are we supposed to eat Man?
I feel this question on a deep and personal level. The internet's a great thing, but there's so much to sift through, and everything contradics everything.
Try everything and see what works FOR YOU.
Bone broth and lean meat
Sockeye Salmon, steamed broccoli, sweet potato that's what's going to be on my plate tomorrow after this 48
lean meat? I'll try next time. I always have explosive shits after 48 hour fast
Thomas, you give so much information, it can be difficult to take it all in. The videos that you do with a whiteboard are super helpful! We need the visual to in order to process it all. Thanks!
Take note
Watch Dorian Wilson video on fasting too
What happened to beef bone broth after a fast? I agree fish is excellent.
I believe you break the fast first with bone broth and in this video he’s talking about the 1st real meal you are eating after the bone broth.
Fish is poison
My assumption is bone broth is for breaking shorter fasts.
He didn't mention it in this video that I recall so I would just stay away from it and just with what he recomended specifically unless you've been breaking long fasts like that and you've done well from it.
So don’t break 7 day fast with broth ?- I’ confused it has tons of sodium ☹️
awesome super simple guide. it would be awesome to get the point form notes in the description box if possible!!!
Great points, I would add that natural fructose from heirloom seeded fruit doesn't need insulin to metabolize, goes straight to the cell. Overly hybridized, seedless fruit is a different story as it's not recognized by the liver as natural. True story. In the summer I break 3-day fasts with seeded watermelon and it is glorious.
I do a minimum 72 hour fast once a month. Last month I did 108 and now I'm at the end of my 5th day 120 hour fast. I'm just wondering if I need to break this fast even slower than the 72 hour fasts and if Yogurt or Kimchi are on the menu for breaking this length of fast. Also Thank you very much Mr. DeLauer for putting all this information out there. Everyone should be fasting and you at least make it possible! (You can lead a horse to water, however you can't make it drink)
Excellent video, I’m right about to break a 24hrs fast, glad you came up 1st on the search.
Thanks for this past video , I'm helping my wife get started , your the one I turn to for ideas . Thanks again .
Thank you.
I'm doing my very first 24 hr fast and I had planned on doing a few of these things that you didn't recommend.
Now I've been able to avoid some critical mistakes right off the bat....Thanks again.
I wonder how many 24 hour fast you have done now!
This was very informative. I only wish I had watched this 2 hours ago when I broke my 40 hour fast with way too many carbs. I had to take a nap and I now I feel like crap. New to the fasting life and still figuring it out. Thanks again
Legit about to write the exact same comment :'D I just finished 48 hours a couple hours ago and didn't even consider there was a correct way to break it. I ate healthy, but way too much and way too many carbs, I can barely breathe through the bloat
I just had fruit to break fast.. is that ok
@@divyanandimalla I would say to many carbs. Needs to be very lite to none for a day or two.
I just did that and feel horrible
Just broke my 48 hr fast with 2 slices of homemade pizza!
Thank you for this video, Thomas!
You are amazing in the way you share your knowledge on health. It is very helpful. I love all your videos. God bless you.
Every time I watch one of these fast breaking videos, I learn that I have broken every fast *completely* wrong. [sigh]
Same😂😂
Same its hard
Don’t worry me too but I’m still losing tons of fat
.... protein also spikes insulin... I do alternate day 36 hours fasts, I’ve had carbs as my first meal after a fast (in a relatively balanced meal, not JUST carbs) I don’t think these rules affect much for 48 hour fasts and under. 3 days maybe and beyond that. I’ve done a couple of 80 hour fasts and didn’t have this issue either so I suppose everyone is different.
Agreed Cole Snake Diet says eat whatever you want after a 72 hr fast, I have not had any issues with this protocol !
@@MarzMindset same here. I basically do rolling 72s with a meal of whatever the family eats.
Are you breaking your alternate day 36hr fast with carbs because that’s also your pre-workout meal? (Spike insulin to absorb and utilise more protein?).
I do the same as you except it’s a 20 hour fast 3 or 4 days per week, alternating. How much carbs and protein are we talking here? I have 30g simple carbs, 30g lean protein, and 15g of fructose.
About an hour or two later - I revert to only fats and protein
You are the most helpful source of health information Thomas. Thank you for sharing
He has no clue. He makes stuff up constantly. How else do you think he's able to do a video basically everyday?
@@electronworld4996 Does he?
Care giving a list of examples? I'm quite curious.
Tomorrow is day 38 of my 40 day water fast. I’m planning my refeed as we speak. Being as careful as possible.
Let me save you the agony of watching food while you are fasting, and summarize. No salt, no fats, no oil (fish oil pills are okay), no carbohydrates of any kind or grains. You can have boiled or steamed broccoli, lean chicken, lean turkey, lean fish, lean pork, a little red or regular potato. This is for 1 to 2 days after you break the extended fast. There you have it.
Thank you that is much simpler I watched full video and was like what so what can I have again as list of don’t have is so long 😂
Really appreciate the science behind what to eat and what not too…but nutrition is so intricate and technical that all I really needed to know was what can I eat.
Felt that the video could be split into science and then recipes focused on what people actually eat, some good recipes or suggestions to safely break a fast.
Your videos are some of the most detailed and helpful I have ever seen on this, thank you so much -- very appreciated.
I just finished a 1 week fast (168) hours. I had planned on going to Wendys to celebrate with a Baconator and large fry. Now I am going to Wegmens for Grilled Chicken and a tomato mozerella salad.
Thank you for helping me avoid agonizing stomach pain lol
I’m on day 18 of a 20 day water fast... this was useful. Thanks 🙏
Taking electrolytes?
Eric Vega yes I did. I was using the Snake Juice branded electrolyte mix.
Water alone makes me nauseous for some reason.
20 days , is that a good thing ?
I should have researched what to eat after 7 day fast. I had lots of nausea and felt awful!
Amazing information as always 🙏
Thank you. I am in my second day of fast intend to do 40 day. Will check in with a health care professional on a weekly basis. I am taking water soluble vitamins, pro biotics and electriclites. I will follow your protocol.
I did a 90 hour water fast. Afterwards I took a proteine shake and pretty much started eating normally again after 2 hours. I had no issues to be honest. It was insane how fast I started pooping again (like 2-3 hours later).
😂
Thanks Thomas for your great videos!
I'm 133 hours into my fast and I'm planning to break it tomorrow night a few hours before the 7 day mark. Based on a few videos you have on prolong fasting, I'm gathering that it's okay if tomorrow evening I break it with:
- Lean chicken with a little salt and pepper
- Side of cold fermented sauerkraut.
I'll then go to bed and the next day I'll start with bone broth with cooked vegetables, an egg, and maybe some lean chicken.
Should I have cinnamon before doing this?
Let me know what you think.
How did it go?
According to this, no salt.
@@Cobra_Khan He ate salt, so all his innards 'ploded
Finally! Wish I would have had this video 2 weeks ago
Excellent video👌👌👌. Anything we can take to protect gut mucosal layer after fasting? Any options in vegan, vegetarian or even suppliment?
Many thanks
Informative information 👌🏾
Wrapping up my 5th 72 hour water fast and I was about to break it with some items (eggs) that he specifically said not to have. Thanks Thomas.
I think he said eggs are fine though right? Just not a lot of eggs.
Haven’t watched a vid from Thomas in a couple years....you’re looking jacked son! Nice work.
Your videos teach me so much! Thank you for churning out awesome content!
I would love a list of what to eat after a fast (not full on recipes) and what time interval to consume the foods after a long term fast. Also thank you for your amazing video’s they have really changed my life 🙏🏽
Mindy Pelz has some good videos too
The best way to break a fast is with bone broth.
@Hitler Senpai it's dairy, so according to Thomas, it's not advisable
@Hitler Senpai it's all good bro, we all learn all our lives. Better late than never, right? I also recently learned I've been basically erasing all the benefits of my fasts because of how I just ate whatever. And since I hate fasting, I better start finishing them the right way
@@patriciagriffin1505 I just broke a fast (72hrs) Dr Mindy way
First broth, then probiotic food, then probiotic food, then clean protein.
Just bought me a couple tubs of the HVMN mct + collagen =D Bout to break my 60 hour fast so thank you for knowledge on breaking the fast in the best way =D
@60 Is A Slide Show lol im on 95 rn
Great info Thomas. I do a 36 hr water only fast twice a month during a period call Ekadashi, an auspicious period for fasting in the Hindu calendar. I will keep this advice for just the 24 hr after breaking the fast. I will break the fast with strict protein but later on the day slowly introduce small amounts of carbs (sweet potatoes, yam, dasheen, eddoes etc....) In that way I don't spike glucose too much and cause a huge electrolyte imbalance. That explanation about electrolytes really blew my mind. It's very good info. Keep up the good work with the research, science and educating the public. Many blessings 🙏🙏🙏
Jesus wants you in His kingdom! :)) 👑
@@theloveofjesustransforms8183 ok cool.
I’m doing a 72 hour fast. Do you recommend I break it by just eating eggs for a day and then eating carbs the next day and how many meals do you reintroduce? What’s your experience
@@Checkmate777 With a 3 day fast you can have lean protein with green leafy vegetables when breaking the fast. Have the veges and protein for the 1st day and after you can reintroduce the carbs and sugar (natural in the form of fruits) but keep the carbs and fruits consumption at a moderate amount until a day or two until you fully reintroduce it in your normal eating habit.
Great video, Thomas.
I will be completing my 72 hour in about 20 hours. Can you give a sample menu of what I should eat for the following 2 days after the fast?
Question. I broke all the rules of breaking an extended fast and feel horrible. Is there anything I can to to mitigate the damage done? I'm thinking water, some exercise and maybe digestive enzymes? Thoughts?
I just watched all of your videos about breaking prolonged fast, and there is some conflicting info from a video to a video.
I did listen to you and broke my 96 hour fast with lean protein (I used naturally cured and smoked tenderloin), 50g. Then I had another small meal 2.5 hours later - again 50g of the same tenderloin with some low carb gluten free bread, roasted red pepper/ eggplant spread and two big sheets of nori. Before that I drank some freshly squeezed lemon/ginger/Ceylon cinnamon and a pinch of salt drink. I also sprayed myself with magnesium chloride oil. 17+ hours later, I have no hunger or cravings, inflammation and I feel really well.
Usually I felt ravenous and inflamed for days after breaking my 4,5,6,8 days water only fasts. This is the first time that I don't.
Hi i just started watching your video about fasting, i started 16:8 fasting last march during the covid lock down and still continuing until now. I wanted to loss weight but not lost muscle. Should i continue with my fasting or should i stop to preserve muscle?
To everyone who claims to be confused by conflicting information Thomas gives regarding how and why to consume certain foods/supplements when breaking a fast...
LISTEN!!!
He outlines how and why you should take his advice depending on your situation and goals. Not ever situation is the same like not everyone’s goal is the same.
Eg.
If you are are intermittent fasting, working out and trying to gain muscle THEN spiking your insulin to promote protein absorption is a good idea. Think rice cakes, fructose and then lean meat/protein shake.
If you are going 24-48hrs then scrap the insulin spike (carbs) as you will be more insulin sensitive already. Break with the lean protein and then continue to eat healthy but don’t binge.
If it’s 36+ then still break with a small amount of lean protein but be more conscious of refeeding syndrome. Don’t overload your cells with electrolytes. Follow advice and ease back into normal diet over 24hrs after breaking a fast.
At the end of the day listen to your body and experiment with what works for you. There are no blanket rules. We are not clones. It’s nice to see we are all here trying to better ourselves but don’t forget to think for yourselves. UA-camrs don’t know who you are. Only you can work out what works for you. So keep discussing and sharing because the more knowledge we have the more educated our decisions can be.
I do periodic 40 hours of fasting and break it with whatever food there is in the house, usually a heavy meal. But I do IF on a daily basis (16-20 hours fasting). Am I breaking my fast the wrong way?
I wish I saw this before I broke my 36 hr fast. I broke my fast w bone broth and chicken but 1 hr later I had yogurt with nuts. I felt weak w brain fog. I also had a huge salad with all the raw veggies and I was kinda neausus for a few hrs after. It wasnt too bad, but now I know for longer fast 😍
Hot babe
Appreciate your knowledge brother !
it would be really cool if you made a video based off of your opinion on what you think the best meal to break a fast width would be like
. like recipe wise
You must be seeing a lot of demand for fasting videos in your UA-cam stats. I can tell you that I really needed this since I"m approaching the end of my 15 day fast. Day 12 - 3 more to go!
How about a list of things that we CAN EAT after an extended fast?
Lol yup
Bingo lol.
Insted of a longwinded video lmao
Salmon, just eat salmon for the whole day.
Next day resume your normal diet
marvelous! I already did this mistake of braking my 5 days fast eating bread. It was horrible. And I end up having difficulties to digest food for 4 months.
Good morning Thomas thanks for all the work you do I just need some clarification. My morning routine consists of two scoops of Dr. Bergs potassium powder in a 16 ounce bottle of water with some apple cider vinegar about a half an hour before I work out. Did I hear you say that taking electrolyte supplements after 20 hours of fasting was bad somehow
So... basically... after we're done fasting, we still can't eat anything 🤦🏾♂️
I’m coming up to the end of my 72hr fast, this was great for what not to eat, not too sure in what I can eat
Lean fish or other lean meat, broth, steamed veggies.
Bingo.
He’s speaking ALLOT of What not to eat. Not WHAT to eat...💀
eggs are good choice to break fast
Just did a water fast for 65 hours 😊 I just drink some bone broth. Now I will wait 30-60 min and that eat some Greek yogurt and some blueberries. After that I eat some low carb brown bread with some salmon. After that no more food, tomorrow morning I drink my black coffee again and than fast till 12 a clock and that eat low carb again.
Super helpful guidance. 48 hours done and broke my fast with bone broth then wild salmon. Thanks Thomas.
did you have any problems after your meal? i'm at 72hrs and i was thinking about the same meals. first broth and a little later sockeye salmon with arugula.
I always feel great when breaking a fast, tons of energy. I generally break a fast with some greek yogurt at first then about a cup of beef broth a little later in the day and possibly like one strawberry simply because your tastebuds are never more alive than after a 5 to 6-day water fast. for dinner ill have another cup of broth. then the next day I try to drink some Kimchi and have another yogurt and some half a can of soup for lunch and the other half for dinner. After that just small portions and try my best to keep a clean diet
Instead of cup of broth could I have tomato soup
Yeah, you're doing videos every day. Studies say that this causes slight rediculousness in all the information given. The evidence is oftentimes crafted from smaller studies with different objectives, where the fact you are using is a minor side effect of another finding. I'm very grateful for all the work you do, but you should consider doing fewer videos with better substance and to get the volume: start a series about a niche topic of interest in the field. Just my 2c. Thx for all your hard work. Helped me a lot in the beginning.
Great video helps to no what is best for my body!!!
Can you take Leucine during a prolonged fast? I know it causes an insulin spike but it is also supposed to contribute to authophagy. Does the benefit of autophagy outweigh the detrimental impact of an insulin spike?
Oh god, the first time I did a 5 day fast was right before starting a new job, the morning of I broke my fast thinking I’ll be fueled up to do great...I made like 4 scrambled eggs with cooked spinach lol what was I thinking, that day was horrible I can stomach pain so bad I was bending over and kneeling at some points, mind you while at work on my first day
That is a hilarious story. Hits too close to home for my impulsive decision making.
That was my plan lol, so what's the solution?
@@stratogustav you have to ease into it, very small meal if you eat solid food, no eggs or spinach lol, try and drink some salty broth or something
@@regerbryan I still have no clue what to eat LOL! I'm thinking maybe a slice of turkey, and an hour later 3 eggs with some rice, or maybe a few baked potatoes with chicken. I'm just thinking of what I have in the house, and all I have is bread, cheese, spaghetti, rice, beans, tortillas, and eggs. I also have some turkey slices and I have a few chickens I can probably cook. I also can make myself a salad. But that's just the first meal, I have no idea what about the consequent meals, and even on the first meal I have no idea what. I'm on my fifth day right now, so it shouldn't be a problem right now, but maybe down the line it could.
@@stratogustav stay a away from carbs, eat a small meal at first or ease into it with softer food, since you haven’t eaten in a couple of days your stomach acid is low so you can’t handle a big meal right away
Damn, you really love your abs. Goals! 🤙🏻
Would a Cobb Salad be a terrible idea for a fast-breaking meal? (Romaine, roast turkey, bacon, avocado, crumbled blue cheese, tomato, balsamic vinaigrette). For a broth fast that had lasted several weeks.
Fantastic information.
Looks like I'm going to have to re-do my 80 hour fast and break it the RIGHT way.
Thank you ! I really appreciate you going into the science. It explains WHY we should do these things which is really important for people to understand. People are more likely to follow the healthy guidelines with the added science! Thank you again! I just finished my first ever fast, a 72 hr water fast. It was an amazing experience. I broke it this morning with a cup of bone broth and sea moss for the added iodine. Then did the cup of cinnamon tea and a small portion of shrimp within about a 2 hr period. Your videos gave the best explanation on how to break a fast. I really appreciate it. A video idea maybe an example of what you do and why to break a fast for the 2 days after and maybe go into some more examples if any on different foods, like IF you could add cooked strawberries/raspberries etc etc ... Anyway, thank you again!!
Hi! So I started Vegan Keto 2 days ago, and today was my first workout, and I had to stop 2/3s of the way through. I had chia pudding and coffee before the workout. Is my body just in stress? I’m also doing 20/4 on the 4 days a week I don’t do CrossFit. Please let me know cuz not being able to finish was so hard for me mentally and I really want this to work.
I once broke a 5 day fast with a whole pizza and a bunch of cavatelli and brocolli
next time I did a five day fast I broke it with tempura shrimp sushi.
Never had a problem either way.
😮😮 Lmao 😂😂😂😂 next time you know 😅
so, as a vegan, unflavored pea protein, boiled broccoli and a little sweet potato are my options for two days?
I'm watching this as a vegetarian trying to figure out what to eat
@@paulbrooks2255 same, im a vegetarian and im on 40 hours right now, im gonna break my 72 hour fast with 2 eggs and a little whey protein
@@LegitVeggies since that time I've focused on liquid eggs and cottage cheese. I also like soy but he's not high on it. I'm not keto, I just like to fast
@@paulbrooks2255 Im not nervous of completing the fast. Im more nervous of the fact that the longer I fast, the more strict I have to be after I break my fast.
Hi Tom, Love your informative videos. I have a question that you may be able to answer. I've been fasting on 72 and 96 hour fasts followed by one keto refeed since January and have lost 120 lbs. I'm about ready to get off of fasting as I am at the weight I want to be. Ive noted that when I take a few days off (small vacation) that I gained more than 10 lbs. This is while only eating during a window of 6 hours and sticking, pretty much, with keto. When I get home and note the 10+ lb weight gain, I go back to fasting and lose it in 2 days. Is there a way to come off of doing the longer term fasting times and get to a daily intermittent fasting with a 6 hour window without gaining weight and having to re-fast to lose is constantly. I assume I have to re-train my body to eat daily again and not store everything I eat in fear of not getting fed for several more days. I also do one hour a day cardio. Intense. Thanks for your help!!
Hopefully Thomas can clarify for you.
Possibly, the weight might be due to the amount of carbohydrates consumed in the vacation period. Carbs cause water retention, which may also explain why it comes off so quickly afterwards. I have personally experienced a lot of water release in the days after coming off carbs and try to stick to keto as much as possible when not fasting. For meals out with family and friends, I just make the best choices possible rather than avoiding carbs at all cost. Need to enjoy life too, but for me I get a lot of enjoyment out of eating keto and don't feel like i'm missing out. All the best :)
I had that problem: so give this a read
It’s likely water weight, and yes you can just be holding water, for either a general loss of minerals+vitamins (especially if you’re Thiamine deficient)..I do 120+ hours & only have a OMAD keto diet….but the problem is you end up without essential vitamins and minerals that WAS in your fat, that’s now gone AND low metabolism.
Then I started changing exercise to all types & then taking a day off where I’m suddenly eating whatever I want…(a pound of ice cream last time 🤣) but with lean meat beforehand but still OMAD, switching the eating window. Exposure to cold a lot, now I’m doing those days where I’m eating crazy stuff 2days in a row.
What I just described above actually leaned me out & lost me more fat WITHOUT exercise!
It does make my long term fasts more difficult, but just did a full blood work, checked out the liver, visceral fat..all 👌🏾 do take pay attention to your vitamins and minerals. Actually Thomas did a video about taking a 2 week minimum break from fasting and calorie deficit. It’s easier than you think. Works very well! you gain back a little weight at first but then you actually burn fat while eating as you want because you’re metabolism sky rockets. Really don’t worry and it’ll come off.
Confuse your body is the secret and brown that visceral fat 😊. Cold exposure whatever way you like. Problem solved just be patient. Thought I’d just save you the hassle of finding out how to stay at your weight AND BONUS..Icre cream, pizza..just be cool with the small weight gain initially..
All the best of luck 😊
First 48hr fast, uneducated on coming out of it.
My goodness , felt more than stranger, I had tummy upset, and oh goodness defo felt weird.
So now I know.
Thank you.
Thank you this is so helpful! What plant-based foods to consume post 96hr fast?
Hemp hearts are the best imo
I break a 48hr fast with a can of tuna or crab meat with a tbls of AC vinegar mixed in and a pinch of Pink Himalayan salt. The AC replenishes the stomach acid for digestion. On my second meal I will have some low fat food such as salmon or sardines.
I broke my fast after 80hours just drinking water. Could only eat 2 olives, some feta and one piece of chicken ... hoping to ramp up ketone production now
Wow!! I did ALL THE WRONG THINGS!!! No wonder am paying for it now!!! But am glad I saw this so I don’t have to make the same mistake again tomorrow!! I’ll take it easy!! Thank you so much for ur information!! As always information is key
Thank you I was looking for this.
Those two black sides in the video, why don't you fill it up with the products you talked about? Just a suggestion I'm not a pro