How to break fast in a healthier way?

01 Apr How to break fast in a healthier way?

Fasting is defined as the practice of eating no food for a specific period of time. Fasting is widespread in Christianity, Hinduism, and Islam, among other prominent religious traditions. In addition to religious activities, there are a variety of health considerations to getting into fasting. Several forms of fasting are also shown in studies to aid with cholesterol, blood pressure, sugar levels, and other illnesses. However, not everyone has the discipline to quickly adapt to fasting as some people may be afraid of going without food, while others may have a difficult time giving up certain foods they enjoy. Fasting can be done healthier and easier when followed in the right way. Continue reading this blog to explore the unknown secrets to break fasting in healthier ways.

What are the different types of Fasting? 

There are many different types of fasting, but each has its own set of benefits that can help people achieve their health goals. Some common examples include intermittent fasting, alternate-day fasting, and water fasting.

Intermittent fasting

Intermittent fasting is one of the commonly practiced fastings. There are different schedules, but the most common time frame is about 8 hours. You can also practice intermittent fasting as 16:8, in which you can eat whenever you want for 8 hours and fast for the remaining 16 hours of the day. Other possible fasting duration is 12:12, 14:10, 18:6, or 20:4 hours a day. While this may sound easy enough, intermittent fasting requires discipline and planning. This method is great for those who want to lose weight and have been struggling with their eating habits.

Alternate-day fasting

Alternate-day fasting is similar to intermittent fasting, except that instead of only skipping one meal a day, you can alternate fasting and eating. In simple terms, you fast one day and then you eat the next day. On fasting day, you can take a calorie-free drink to maintain your stamina. 

Water Fasting

Water fasting refers to consuming only water with no solids intake. This can be done for a short amount of time or for a longer period of time. Water fasting allows your body to detoxify and cleanse itself without having to rely on external methods. While these methods of fasting may seem extreme, they are actually quite safe. 

It has been found that this type of intervention stimulates physiological effects that are potentially favorable to health. They include enhanced ketogenesis, modulated hormone activity, reduced inflammation, and oxidative stress symptoms, lipolysis, autophagy, and improved physical and emotional well-being. However, if you feel lightheaded or dizzy while fasting, stop immediately and consult with your doctor before continuing.

Prolonged Fasting

Prolonged fasting (or fasting) is a form of fasting that involves fasting for a period of 48 hours. There are two types of fasting: total fasts and partial fasts. A total fast refers to not consuming any food at all, while a partial fast means that a person eats less than normal. Prolonged fasting can be beneficial for both mental and physical health. It also reduces digestive enzyme secretion.

Breaking a prolonged fast requires more attention than another fasting. Also, prolonged fasting helps to stress out your body for several days to regularize your health cellular level.

Here are some of the benefits of fasting:

Fasting has been demonstrated to provide a wide variety of benefits, ranging from weight management to improved cognitive ability. There seem to be 12 scientifically validated health benefits of fasting:

• Weight loss
• Improved blood pressure
• Reduced stress levels
• Increased energy levels
• Detoxification of the body
• Removal of pathogens
• Renewal of old and dysfunctional cell parts
• Reduction of bone and muscle atrophy
• Prevention of neurodegenerative diseases (e.g., Alzheimer’s, Parkinson’s)
• Prevention of cancer, insulin resistance, and type 2 diabetes.
• Reversal of the aging process
• Extension of the life span

Why is breaking fast in the morning important?

Our first meal of the day is breakfast, which originated from the Old English word “morgenmete”, which means “morning meal.” It gives the meaning that you break your previous day’s fast. As we sleep, chemicals in our bodies are at work, digesting food from the previous night. By morning, we are ready to “break the fast” after a stretch of not eating. The blood sugar (glucose) we need to power our muscles and brains is normally low when we wake up, and breakfast helps replenish it. But if we miss the day’s first meal, notes Dr. David S. Ludwig, a nutrition expert at Harvard-affiliated Children’s Hospital Boston, we may start tapping our energy reserves — including what’s stored in our muscles. In addition to making us feel tired, missing breakfast is likely to increase the temptation to reach for an unhealthy pick-me-up snack later on and to overeat in general. 

Breaking your fast is as important as fasting. Indeed, we don’t eat all day long, but we do need to consume food at least once per day or two. When we go without food for too long, our bodies start to break down muscle mass and organs. This can lead to fatigue, lack of energy, weight loss, and even death. When your body doesn’t have access to fuel (food), it starts to burn protein and carbohydrates as fuel. This can result in a loss of muscle mass and weight gain. If this continues, it could lead to obesity and other health issues. For some people, if they don’t eat anything for 12 hours, they’ll experience hunger pains and cravings. Their stomach won’t digest food properly, and digestion time will increase. In addition, your body will use stored fat instead of carbs.

How to break a fast correctly?

• Eat Protein

Your body needs protein to function properly. You can get your daily requirement of protein from food sources like meat, fish, poultry, eggs, dairy products, beans, lentils, nuts, seeds, tofu, etc. There are many vegan options out there if you choose not to eat animal products.

• Stay Hydrated

Drink at least 1 gallon of water per day. This helps flush toxins through your system and keeps you hydrated. If you’re feeling nauseous or having stomach issues, this may be the problem. Try drinking some fresh lemon juice mixed into warm water. Lemon contains citric acid that stimulates digestion and helps eliminate nausea. The human body is about 60% water. We lose water through urination, sweating, breathing, and normal bodily functions. To stay healthy and avoid dehydration, drink plenty of water. Make sure you consume enough fluids each day.

• Fat

Fat is another important factor in breaking a fast. Fat is needed to keep the brain functioning properly. Without fat, the brain would begin to malfunction. Eating fat before eating carbs will help the body burn the carbs faster and therefore reduce the amount of time spent digesting them.

Some of the Best Foods for Breaking Fast

There are several recommendations about which foodstuffs are best for breaking a fast, but whatever foods you pick, they must be digestible and limited in sugar and carbs. If you are thinking about what to eat after fasting then here are some foods to consider:

• Soup
• Apple Cider Vinegar
• Chicken Meat
• Fish
• Avocados
• Olives
• Cooked Green Vegetables
• Yogurt
• Cooked grains, rice, beans & pulses

What foods to avoid after fasting?

For breaking a fast, there are still foods to avoid. What are they?

• Alcoholic beverages

Alcoholic beverages are not recommended to break a fast. They can cause dehydration and may lead to vomiting. In addition, they contain carbohydrates that will increase blood sugar levels. This excess sugar will then be converted into fat cells, causing weight gain.

       2.  Refined foods

Processed foods have little nutritional value. They tend to be high in sodium, saturated fats, trans-fats, and other harmful ingredients. Some processed foods even contain artificial sweeteners. These substances will only add to your weight.

       3. Fruits

Fruits should be avoided because of their high water content. Water is essential to keep your body hydrated while you’re fasting. Also, fruits contain fructose, which is a type of carbohydrate. When this food enters your bloodstream, it will raise your blood sugar level, which could make you feel hungry again soon after eating.

Other products 

• Dairy Products: Milk
• Raw seeds and nuts
• Eggs
• Raw cruciferous vegetables like cabbage, broccoli, cauliflower
• Baked goods, whole grains, eggplants, chili, and soy are examples of foods high in lectins and gluten.

Conclusion

When you’re fasting it’s necessary to know which foods and nutrients to be consumed. Rely on foods that are digestible but don’t contain massive amounts of sugars, fats, fiber, or fermentable carbohydrates. It’s common for people who fast to experience headaches, dizziness, sweating, nausea, etc. This can happen if they are not used to such practices. If this happens, then it is best to break your fast immediately and consult a doctor. You should eat something healthy like fruits, vegetables, nuts, seeds, beans, etc. Drinking enough water is also very important. When you’re fasting, make sure that you drink at least two liters of water each day. Water helps to keep your body hydrated and your mind sharp. 

FAQ’s

1. Would brushing your teeth be one of the reasons to break your fast?

Brushing your teeth while fast would not cause the fast to be broken. Although toothpaste does not contain sugar, it only improves oral health and cleanliness.

1. Is it permissible to break a fast with eggs?

Yes, as eggs are high in nutrients in a small amount of food. When completing a fast, it’s immensely important because the proteins could help reduce muscle loss. Eggs are simple to digest and low in calories, particularly when boiled.

1. When does a fasting period end?

In general, you have completely knocked yourself out of fasting whenever you ingest something which provides adequate calories to sustain the body’s energy demands while fasting.

1. What foods are safe to eat during a fast?

Foods that can be consumed without breaking a fast include:

• Water.
• Coffee in its natural state.
• Tea with no additives.
• Electrolyte water that isn’t sweetened.
• Vinegar made from apple cider.

1. What’s the best way to end a 16-hour hunger strike?

Method of 16/8: This implies fasting for 16 hours and eating healthily for the remaining 8 hours. Break your fast at 12 p.m. the next day after finishing your last meal at 8 p.m.

In case you are wondering how to start with intermittent fasting here is the article: 

Different Stages Of Intermittent Fasting That You Must Know

References

https://squatwolf.com/blog/the-code-red-diet/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4516560/

https://journals.sagepub.com/doi/full/10.1177/21649561211031178

https://www.livepositively.com/benefits-of-fasting-a-new-therapy-for-the-body/

https://healthywaves.blogspot.com/2012/04/