My Top Foods to Break a Fast With | Intermittent Fasting Favorites
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- Опубліковано 4 вер 2019
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My Top Foods to Break a Fast With | Intermittent Fasting Favorites - Thomas DeLauer
1) Organic Rice Cakes NON KETO along with lean protein
During a fast you’ll be insulin sensitive, and upon breaking a fast you can capitalize on this is these ways:
Insulin shuttles protein into muscle cells and carbs spike insulin
Adding carbs to protein will increase the amount of protein absorbed
Increases in insulin are associated in increases in mTOR
Per a study in the journal Nutrients, “a postprandial increase of insulin and glucose acutely activates mTOR within metabolic tissues”
www.ncbi.nlm.nih.gov/pmc/arti...
Seaweed
Fasting decreases the concentration of T3 thyroid hormone while thyroxine (T4) and free T4 levels stay the same or only decrease slightly - thyroid-stimulating hormone (TSH) does not increase
Fasting does change the level of the most active thyroid hormone (T3), but T4 (the precursor to T3) and the hormone used to test for thyroid function (TSH) are unchanged
2) Lean Gluten Free Noodles with Ground Turkey or Shrimp NON KETO
Astaxanthin
Astaxanthin is a red pigment molecule that is a member of the carotenoid family found in certain marine algae (when eaten by shrimp and crustaceans, the pigment lends its reddish hue to their shells)
Astaxanthin increases the numbers and activity of white blood cells called lymphocytes and natural killer cells
Astaxanthin crosses the blood-brain barrier, allowing it to saturate and protect brain tissue - been found to decrease the accumulation of amyloid-beta on red blood cells
Taurine
The antioxidant action of taurine produces taurine chloramine (TauCl) and bromamine (TauBr), which also have anti-inflammatory properties
Taurine supplementation enhances the formation of TauCl and TauBr in the body and may be effective in treating inflammatory conditions
Diminished TauCl generation in the body may worsen inflammation-related joint damage in rheumatoid arthritis
TauCl promotes cell death via ‘apoptosis’. Apoptosis is when cells undergo programmed cell death. Because dead cells are immediately consumed by white blood cells and not left to release toxins, inflammation can be greatly reduced
TauCl can also turn on genes that reduce inflammation
High concentrations of TauCl reduced inflammatory cytokine (IL-1B and IL-6) production
*Shrimp’s also a good source of iodine and selenium*
Concerns Study - American Journal of Clinical Nutrition
www.ncbi.nlm.nih.gov/pubmed/8...
3) Coconut Oil + Lean Fish or White Meat (KETO)
MCT’s & Tryptophan
So it’s feasible that keto could, in some instances, cause depression, or at least reduce the amount of tryptophan delivered to the brain, a study from Neuroscience found that certain fatty acids, octanoic and decanoic fatty acids (FAs), the main components in the MCT, can increase brain levels of tryptophan
The effects of a ketogenic diet in controlling seizure activity have been proven in many studies, although its mechanism of action remains elusive in many regards
Researchers conducted this study as they hypothesized that keto may exert its antiepileptic effects by influencing tryptophan (TRP) metabolism
The aim of this study was to investigate the influence of octanoic and decanoic fatty acids (FAs), the main components in the MCT diet, on the metabolism of TRP
They observed that the administration of FA increased the brain levels of TRP and the central and peripheral concentrations of kynurenic acid (KYNA), as well as caused significant changes in the brain and plasma concentrations of BCAA and AAA.
They found that the administration of FA clearly increased the seizure threshold and induced sedation.
Furthermore, they demonstrated that blocking TRP passage into the brain abolished these effects of FA but had no similar effect on the formation of ketone bodies
Given that FAs are major components of a ketogenic diet, it is suggested that the anticonvulsant effects of a ketogenic diet may be at least partly dependent on changes in TRP metabolism.
We also propose a more general hypothesis concerning the intracellular mechanism of the ketogenic diet.
www.ncbi.nlm.nih.gov/pubmed/2...
www.sciencedirect.com/science...
4) Grass Fed Meat with No Garlic or Onion KETO
Grass-Fed - Study
bmcmicrobiol.biomedcentral.co...
5) Vegetarian Option
lpi.oregonstate.edu/mic/miner...
![How to Break a Fast For Women [Female Fasting Instructions]](http://i.ytimg.com/vi/ZCaY8FYm2lk/mqdefault.jpg)
![How to Break a Fast For Women [Female Fasting Instructions]](/img/tr.png)
Don’t get confused and over complicate it. I dropped over a 100lbs by sticking to the basics.
1. Low carb
2. Moderate protein
3. Very low sugar (holidays are the exception 👍)
4. Eating schedule: fasted every other day (20 hours) 4 hour eating window. Somewhat non fasting days (16 hours) 8 hour eating window)
5. Get your butt moving (Exercise)
Monday’s - arms and chest - 30 min cardio
Wednesdays- legs and core - 30 min cardio
Fridays - shoulders and back - 30 min cardio
Other days - full cardio for 1 hour
dude ik that works but stomach changes and when you get older its not the same, now i have to change my rutine cause my body feels it and ik it changed so now i have to adapt be careful with your health trust your body
This is what I've been doing for a few month now, after 7 years of extended intermittent fasting and 4 years on strict keto. Now I have to change things again if I want to be healthy. Your advice is good, but you'll need to switch up things at some point. Your body will tell you that is not a long-term strategy. It simply stops working after a while.
Screenshot this lol
Muchas gracias... Thank you very much,
U do cardio before or after weights?
Started my weightloss journey November 13th 2018. Officially hit my 100 pounds lost goal this morning. (9-5-19) Couldn't have done it without Thomas and his channel 💪
Hell yeah congrats
Congratulations!
That's awesome, congratulations!!!
What she said 👆
Way to go. Congrats!
Just did a four day fasting and oh the feeling of eating again is like heaven. I appreciate food so much more and Im grateful for what I have.
Then don’t do a thing enjoy your life as you wish
Wow its been 7 months and i started weightlifting and ive improved a lot
@@isubki8275 Good! Keep it up!
What did you break your fast with? I'm on day 5 and ready to break mine tomorrrow...wanted to make cauliflower mac and cheese
@@icomeinpeace3756 Bad idea. Eat very lean instead for 1-2 days and then start introducing fats. You see, if you break your fast with a lot of fat, you're essentially shaking your gut awake and you will have a bad time.
One of the few guys that’s not an absolute douche. One of the few guys that tried to approach from a somewhat scientific angle, he even checks himself and calls himself out. And now you people complain because he’s too complicated. I appreciate him. Thanks Thomas, good job.
As a Vietnamese, watching an American dude, talking about low carb keto, I've never thought I would see the day he would tell me to break a fast with Phở.
Shit is changing yo!
I know! Pho is the best soup on the planet. (Tom Yum/Yam is good, too)
Indonesian : try soto
I break my fast with bun bo hue
Can I come to Vietnam to get a tattoo?
1. No mixing fats with sugar; double whammy of terrible
2. Non-keto option: organic rice cakes, seaweed, low fat meats
3. Non-keto option: pho; rice noodles, shrimp, scallops, grass fed bone brother
4. Keto option: bolognese make sure it’s lean ground beef and sugar free marinara no garlic and onion; grass fed tastes better
5. Keto option: coconut oil & MCT oil; you need trytofan
6. Vegetarian option: teff with salt and pepper with berries, salad & egg whites.
lorraine uy Great! I actually just took a screenshot of your reply. Thank you for taking notes for me!
You're the goat and my hero 😁
You missed the white fish in the keto option
Im Keto. I break fasts with whipped cauliflower with wild caught sardines and spinach stirred through it.
Thanks for making it brief
Broke my fast with a small piece of salmon seasoned with salt n pepper pan fried in coconut oil...and it was amazing. I definitely appreciate food 10x more when doing long term fasts
I just broke my 168 hour fast with Watermelon & rice cakes. Best choice I've done. Lost 12lbs of water weight with my 7 day fast.
168 HOUR??? HOW DID U SURVIVR?
Nice 👍
*YOU OnLy Lost Water!!!!!????*
@@skxneixjsjxje78910 stored fat.
9 years is amazing. 4 years here. Thanks for all your content.
Love that you're bringing in actual hormones, nutrients, amino acids, etc- so important to have all of this backed up by science
I could appreciate what you been doing since the start bro, true value. Thx for your commitment to health and well being.
Just began my journey and I’m loving it. So glad to have found this guy. My trainer has me breaking fast with an avocado with olive oil! Doesn’t sound like I should be having that. I’m over 50.
I broke my 48 hour fast with a whole pizza and wings glad I found this
Yes, this is the first time I understood WHY others tell you to break a fast with bone broth, pink salt, and apple cider vinegar before you eat an hour later. I was always like, no I feel fine, hand me the fat smothered carbs.
@@SRose-vp6ew this seems like an easy way to do it. Not too sure why he is making it hard.
Lmfao
Thats a big ooof
Why in the hell would you reason that it would be a good idea to eat pizza and wings after a fast?! What was the point of the fast then?! Wow.
Best channel on UA-cam. Thanks for all of the videos that give me confidence in changing my life at 42!
Thank you so much Thomas, you have helped me with my fitness journey so much, I really appreciate you and your channel!
Thank you Thomas!!! I love your videos. Love all the specific science details you provide. Much love.
I secretly start doing Intermittent fasting 16/8 or 20/4 and exercise for 2 months now After I have my baby 👶 I was over 110 kg I try everything to loss the baby weight but after 1 year off trying I just give up but 3 months ago I came cross one of your videos You motivate me to start fasting so I told all my family and friends about doing fasting to loss weight I was every Disappointed ☹️ about they respond so again I just give up but I still keep watching your videos and now I am 82 kg so I just want to say thank you so much 😊
Thomas, you are a great person. Please don't ever stop helping us.
He really is isn't he. His knowledge of the science behind how food affects the human body is second to none.
Most people would charge for this information. He’s a good guy
Butcher Box for 6 months now👍🏻 Practically 2 day delivery and great customer service. Thanks for endorsing them.
I'm new to fasting and I have to say that your video help me a lot.
The way you deliver this is perfect, I can listen to you like a podcast lol. I've never thought of intermittent fasting as being a permanent thing but it does feel great when I do it. Never knew about the mixing fats and carbs things, this is new news.
New news?? Nice
Today, I broke my fast by eating some yummilicious pho, and now I am watching this video saying is one of the best ways to do it. BAM!
*Wut is P H O????*
Vietnamese food@@Justin.Martyr
This makes total sense. I was on intermittent fasting for a while but I didn’t lose much fat and weight. I usually broke my fast with lots of carbs and fat. Oh boy... thank u!
The logic is there, but the choice of food is bad
Thank you very much for this I will be using this in my fast breaking 👍🏾
Thanks for including the vegetarian options this time! Much appteciated
I will be breaking a 48 hr fast at 6PM tomorrow. This could not have come at a better time!
Thomas ty. I’m learning so much from your videos. Next week I start my Keto and this week I got all my vitamins supplements. Tomorrow I get my groceries. 🙏🏻✊🏻✌️
This is such a helpful video. I'm going to listen a few times. Great detail.
thank you for this information. I started fasting about two weeks ago and this is has come at a great time for me. I now can have a light break-fast at work when my fast is over and then later fit in my first main meal. I am going out today to get the rice cakes, I already have Nori wraps and lean fish. Thank you Thomas! I am going to make the Pho also, it looks great!
Please can you talk about keto/IF with different types of liver health ? You're the best person to explain the bamboozling science! Thanks from the UK!
Thank you for this !!!
Thank you for all of the Vegetarian and Vegan recommendations! Keep them coming!
Should you cook or soak Teff to break your fast?
Great advice on this video, I broke my fast yesterday with a huge burger that had bacon and a fried egg on it. It was delicious but I felt terrible for hours after and didn’t have the same cognitive benefit that I usually get from breaking my fast with a smaller meal. I can’t forget advice like this.
How long did you fast for?
Your an absolute Blessing!
Thank you for the very useful information.
thank you, Thomas. I had such a bad belly ache last night. Organic Rice Cakes, Seaweed and Protein from now on.
Hi Thomas, thanks so much for your research and insight into IF OMAD and general health.
I’m a 70 yr old woman and have recently dropped 12kg following your advice. Almost at goal weight with just another couple of kg to go.
Need to curb my sugar cravings but often fail miserably.....however I feel great and wish I had known about this lifestyle years ago.
granny looking for a way to escape death innit
@@arbabali1159 and you would still have less substance in your brain than her. Pathetic.
Good job! God bless
how I changed my sugar cravings- Neem (its an herb from India) get organic, reliably sourced. Completely changed my who microbiome. I dont even think about sugar anymore (and I went through sugar withdrawal)
I am over 50 and started intermittent fasting back at the end of January. Since then I have lost 30 lbs. I live in the lake tahoe area and during the winter I skied 90 days and when the ski season ended in July, I started lifting weights and swimming a half mile as part of my workout. I gave myself the luxury to eat what I want when I do eat and feel great, I do have bacon and eggs at least 3 times a week, I know I could lose weight faster if I ate differently, but eating the way I have been, I do not feel like I am on a diet, however, my appetite sure has reduced since I started and late night eating is over since it is during my fasting time. Since I started I think I have broke my fast a couple times at most. I think I might try some long term fasting soon just to try it. The reason I am writing this is your videos have really helped me in my weight loss and with the intermittent fasting, this will be my routine indefinitely because of how good I feel, I still have about 10 lbs to go in my weight loss, but in time I will reach my goal. Thank you.
*Wut About Break My Fast with APPLe Juice????*
Thanks. Great points.
I've been fasting off & on for almost 20 years, vegan & now pescatarian daily IMF. I typically break a fast with miso soup (sodium, small carb + broken up seaweed. Later I have my large "kitchen sink" salad that I fill with different textures, flavors , colors. I make my own Caesar dressing with sardines from Portugal (the best!), olive oil, etc. So far, so good!
I used to break my IF with canned oysters and wakame. It was interesting to find out that this is actually close to one of Thomas' recommendations.
Can you do a video video on the best & worst peppers for keto? (Jalapeño, habanero, etc)
Thanks and keep up the great content.
Cheers!
Thanks for the videos great content you provide. Very helpful also!
What exactly i was looking for... sooooo grateful
I have been 20:4 with 1 longer fast per week. going on week 6. I have lost 17 lbs but have hit a brick wall. My last fast was for 36 hrs. After watching your content I think I have all this covered and know what to do. What I would like to see is more info debunking the bad things I am hearing from main-stream nutritionist at my Doctors Office. Things like Keto will kill you long term and you should be eating small portion meals more often so you don't get hungry. Sheesh! I know all of this is wrong but I would like you to say it with the science to back it up. Thanks for everything you do. You're awesome.
I've been fasting consistently on weekdays for a few months now. Weekends sometimes I fast sometimes I don't depends on how I feel .it's worked well for me . I've noticed I work much better without any food in my body until noon anyways
Thanks for including vegan options!! I appreciate it😊😊
this is so informative ang thank you for sharing it to us
7:13 begins Keto option
thanks...
I always watch the entire segment the first time. I like to know the reasons why Thomas says whet he says.
@Juckpulver ~ thank you!
I am grateful for TD’s vids but honestly many times he puts me to sleep with his (all over the place) “scatter chatter” style of providing information.
If been fasting now for 4 weeks . I’m down 4lb
I normally do 16 to 18 hrs .
I break my fast with original oatmeal with apple slices . One hard boiled egg white . And a peace of flax seed toast with peanut butter . Makes me feel great . Anyways thanks for the video. Your the best
Thanks for this Thomas I've been unsure what foods to eat to break my 14:10 fast. This is very helpful.
Super informative and educational videos. Thank you very much. I need more time to get educated by your videos.
I like to break my fasts with Sardines or a couple Pasture raised eggs. Nice and Light, and great for the brain!
Think that’s my plan for today ... day 4 into my IF journey
Great choice.
Sounds great
Thats what ill do a couple eggs, like Teff, and seaweed, where do i find that shit lol
3:20--first option non keto
5:46 --second non keto option
7:15 -keto option 1
10:50-keto option 2
12:19-vegetarian option
much better for vegetarian option: 4 free range eggs with brokkoli
Thanks!
Thank you!
This is the only channel I'm currently listening to on diet and fasting
Thank you for the vegetarian/vegan options
⬅️ This is gold! Thank you 💕
I've gotten good results from just a 4 hour feeding window 5 times a week. So for example I wake up at 3:00am have a coffee work construction and as soon as I get off work eat a burger combo with a soda, get home and eat a homemade meal, that being my last meal for the day. I dropped 20lb in a month. I gained it back eating the same amount of food, same quality eating at 5:00am and 12:00pm.
Thank you.🍵
Excellent thanks 😊. Ow I have a very good understanding of breaking my fast!
Great video Thomas, I'd love to hear how all this applies to those of us who eat OMAD. Thanks brotha🤙🤙
Hi Thomas, this video was really helpful. I'm on my 4th Keto week. I'm feeling great but feeling I got into my plateau. Lost already about 10lb but I go to the gym 4 times a week and run 3 times a week. I'm curious about the keto way to break the fast. At the moment, I'm fasting for 17-18h. But normally I break the fasting period with my lunch, around 1pm. I would love to see more keto options for break the fasting at lunch time. Best!
Thank you.
Thank you for all your knowledge & tips! Appreciate the science behind your info . Helps to understand why & what our bodies are doing.
Thomas, first of all, I wanna thank you very much for all you doing, I absolutely love your videos, but, all of these these options are really hard and complex to do for some of us. Can you please present us some more simple alternative options? Thanks in advance
Hey Thomas! Thanks for all the info you provide to us.
I have a question. What about breaking the fast with just two eggs? (Non keto diet)
That's what I'm doing recently
Thanks so much!!!
Thanx trying the riceNoodles and lean protein.
I’m a keto/vegan OMAD. Very sensitive to insulin spikes. In your opinion, what are the 5 top foods to eat to come off my fast? (The first 15 mins or so.) I give myself 1 hour a day to slowly eat... TY! (BTW, I feel GREAT, physically, emotionally, and mentally.) 👍🏼
Thanks! Hit 40 lbs lost today! Breaking a 5 day fast on Saturday with fresh caught, rainbow trout head and bone broth as a base to a "soup" with lean fish, kelp, real salt, turmeric and a smidgen of coconut oil. Okay? Also, during my fast, as a part of my minerals I put 1/8 tsp.of Maine Coast kelp,real salt and a few drops of lime juice. 116% rda of iodine, almost no calories and makes me feel satisfied!
Nice gonna break my 5 day fast tomorrow!!! Gonna do it with a 1 egg and avocado and spinach for dinner....and then maybe salmon with spinach for dinner.
Thanks!
Thanks for video
As a muslim we break the fast with Dates, a centuries old tradition. It's similar to the controlled insulin spike that you spoke about and its super nutritious.
Thank you for a normal suggestion. I have never heard of half the stuff he suggests. I was looking for "normal" food from grocery store, not expensive health food stores.
@@NoMoreTears64 try ethnic grocery stores, they usually have most of the "health" food but at a much cheaper price.
I love the science behind everything here, very wonderful to know what research went in to this, but this is complex. For someone to commit to a lifestyle like this, I feel like it would take a lot of room in a person's daily life and take away from other areas. This information and everything that goes into planning meals around I.F. will fill up a lot of brain space.
Thanks for telling us that the break fast needs to be one hour before other foods. I actually tuned in just to get that info. Great stuff!
This is good. I just finished a 28 day fast. I needed to know what to consume to start food again.
Keto starts at 7:12 😋
I break my fast with Kefir ,i feel like this prepares my gut as it will be sensitive .i take it about an hour or so before my dinner
great video, I have been looking for more information on foods to eat when I first break a fast. would love to see a complete list somewhere (with more veggie options)
as I'm getting a bit bored with the same thing each morning!
This video is Gold !
Who’s here for Ramadan 🌙
So excited for vegan/vegetarian options. Please add more of those.
I didn't know this , but thank you !
Once again thank u
Can you please answer the whey isolate question in regards to this topic? Many are wondering.
Hi Thomas, thanks for the video. These meals look good but somewhat complicated to make. What about a banana or some other fruit to break a fast non-keto way? Would it be good enough? Thanks!
Cocoa Pebbles with skim milk and canned tuna salted with iodized salt, got it.
I'm almost to 7 days. Planning on half a can of sardines an Avacado 2 cups of broccoli n cauliflower..
Thomas what do you think about
1. breaking the fast with avocado?
2. Breaking the fast with sunflower seeds?
3. Breaking the fast with some pecan nuts or walnuts?
The mixture of all above. I'm asking about that because it's pretty easy to buy that on the go. It does't require any preparation.
It's an awesome knowledge to know what is the total no no as it is to know what is super good. But what is missing is some simple very easy to get stuff that are still ok.
Let's say those are the tips for a person who is traveling a lot and not always can get the best options but still doesn't want to make a big mistakes when breaking the fast.
sunflower seeds NO GOOD... avo is good, but its a fat. lean is better...
@@mtbjim1670 Yes I'm aware that all options I proposed are basically fat (nuts, avocado, seeds) But Thomas is mentioning that the bad thing is to mix fat and carbs. What I'm wondering is if you can just have healthy fats as an opening meal? No carbs in the equation. Also I'm only treating this as a pre meal (opening meal) so I'm thinking small amounts (1h before the real meal)
I just spent over $10 for a quart of organic no sugar added marinara, and it has onion in it! Surprisingly no garlic, but I'm Italian, I put garlic in everything! Who would have thought fasting would be so complicated?
For example, I did my first 16 hour fast today, split up my supplements, and only had black coffee and water during the fast. I ended it with a cup of bone broth with collagen. So far so good. Then 30 minutes later (too soon, I later found out) I had a keto shake made from a powder, which was tasty, fast, and filling, but then I read the label again. It had 25g fat, 15g carb, and 15g protein. So not only did it combine fats and carbs, but 15g carbs is my entire daily allowance!! So I'm already over-carbed in 1.5 meal. (smh) I also can't figure out if I am supposed to eat my full day's worth of calories in the "window" or prorate it. My app yells at me if I log less than 1000 cal in a day.
@Jenn H. I just received a supply of this and it only has 2 carbs in a serving! Can't wait to try it, but I sure end up wasting a lot of stuff that's not keto enough. Live and learn.
Great videos thank you for your help. Can you do a video regarding breaking fast while at work, when not being able to cook or having to break fast on the fly. Thank you.
This video is perfect and important
Korean seaweed soup for breakfast ... sounds like a good alternative to pho.
What about Avocado for breaking a fast? A lot of people suggest this option. Would love your input. Thank you
16 hour daily fast. 6pm-10am daily. 5 plus days I’m in a work truck when I’m coming out of fast. Based on some non keto recommendations you made I could do rice cake, seaweed and bone broth the easiest. Then couple hours later have my spinach salad which I have with good oil dressing, sometimes topped with chicken, beef, pork or fish, mostly just spinach. How does that sound? Keep up the good work
A break mine with a bowl a porridge mixed with natural yoghurt, chia seeds blueberries strawberries drizzled in manuka honey and 2 eggs. Its glorious.
Thanks for this amazing content - just one question - will a tiny bit of canned tuna count as a good lean protein option to break your fast?
In one of his other videos he says yes.
I usually break a fast by eating a can of tuna. This has helped me build muscle but also lower my body fat.
Preserved in oil or water? Thanks!
@@lifeisagift5627 mine is oil tuna that's from Ecuador. It taste so good and it's wild caught. I'm was born here but my parents are from Ecuador so we love eating this kind of tuna. Also I use to be 200 pounds and now I weigh 140 and been working on building muscle.
@@KevtechITSupport, well done my man! Stay awesome!
@@lifeisagift5627 thank you!
I do it with a can of sardines in water mixed with a little zero fat Greek yogurt plus seasonings. Very easy to prepare. But I still feel like I could eat more. :/
God bless your soul
You are the man! I needed this like water in the desert!! Cant do keto animal fat is just no good my digestion…
Needed to hear this cuz 16/8 fasting works so good to me no IR detected on my blood work no faty liver just a few days ago had it down..!!!! So this stuff works Thank God!!