Nutrition5 min read
How to Break an Intermittent Fast Correctly
Muhammad UsamaUpdated 2024-03-08
After 16 to 24 hours of digestive stillness, your stomach enzymes, pancreatic juices, and gut microbiome have down-regulated. How you break your fast sets the tone for digestion and energy for the remainder of the day.
1. Start With Gentle Foods
Warm bone or vegetable broth with a pinch of sea salt.
Soft-boiled or scrambled eggs with a slice of avocado.
Steamed greens with extra virgin olive oil and wild-caught salmon or grilled chicken.
Key Rule: Prioritize warm, easily absorbed whole foods rich in amino acids and clean lipids.
2. What NOT to Break With
Avoid high-glycemic carbohydrates like croissants, donuts, or sweetened smoothies. These provoke reactive hypoglycemia, leaving you sleepy and famished within 90 minutes.
Avoid very spicy or deep-fried foods which can irritate the resting stomach lining.