Intermittent fasting
lillypade
Posts: 77 Member
I am new to intermittent fasting. I want to do the 16:8. My question is if I start my eating window at 10:00am. What would be good food to break my fast WHEN NOT AT HOME? Easy food to take along.
0
Replies
-
Whatever you want. It really does not matter.3
-
Is a Special K slim fast shake ok0
-
Google it, I mean there's an endless amount of choice and we don't know exactly your taste either. Also, there is no "Best foods to break fast either". But if it helps, a protein bar would be my pick for something portable with a good combination of protein, carbs, fats and maybe fiber (depending on the brand, Quest bars have high fiber for example).2
-
Any food you like is ok. A diet that provides all the nutrition you need every day without taking you over your calorie target, is a good goal.4
-
When you are "not at home," are you talking about being out and about at multiple locations, or do you mean at work? If it's work, I would probably go for a smaller snack at around 10 am to tide me over until lunchtime (assuming designated lunchtime), and then do more calories then. If I was going to be running around and not able to do a fuller lunch, I would probably do something with a little more to it just to get me through. You could always do a bigger meal at 10 am, and then do a later (2 pm), smaller lunch. It kind of depends on how hungry you are at that time of day.
1 -
Whatever you like!2
-
Here probably a dumb question with intermittent fasting while fasting can you chew gum?0
-
Here probably a dumb question can I chew gum while on my fast?0
-
-
When breaking your fast it’s important to remember that your digestive system is very sensitive and the FBG (fasting blood glucose) level will be low. It’s important not to hit your body with carbs when breaking your fast. You’ll spike your blood sugar, which prompts insulin release, which in-turn prompts fat storage and may cause some other metabolic issues as you move through your day.
Drink water during your fasting period, and notably at least 8 ounces 20-30 minutes before you break your fast. Break your fast with a mild or easily digestible protein. My wife and I prefer beef bone broth, eggs or Greek yogurt. Bone broth you can keep in a thermos or water bottle; eggs you can hard boil and take with you; eggs or Greek yogurt should be kept cold, so you may need a small lunch box with ice packs or something, but think ahead and set yourself up for success and you’ll be fine. There’s plenty of easily digestible proteins to pick from, find two or three that you tolerate well, and that way you can have some variety during the week.
After you break your fast, give your body another 20-30 minutes before you eat your first meal.15 -
When breaking your fast it’s important to remember that your digestive system is very sensitive and the FBG (fasting blood glucose) level will be low. It’s important not to hit your body with carbs when breaking your fast. You’ll spike your blood sugar, which prompts insulin release, which in-turn prompts fat storage and may cause some other metabolic issues as you move through your day.
Drink water during your fasting period, and notably at least 8 ounces 20-30 minutes before you break your fast. Break your fast with a mild or easily digestible protein. My wife and I prefer beef bone broth, eggs or Greek yogurt. Bone broth you can keep in a thermos or water bottle; eggs you can hard boil and take with you; eggs or Greek yogurt should be kept cold, so you may need a small lunch box with ice packs or something, but think ahead and set yourself up for success and you’ll be fine. There’s plenty of easily digestible proteins to pick from, find two or three that you tolerate well, and that way you can have some variety during the week.
After you break your fast, give your body another 20-30 minutes before you eat your first meal.
There is nothing wrong with breaking fast with carbs. Also, if your concern is insulin, I hate to break it to you, that proteins cause insulin to be released. And even if you just ate straight fat, your body would still store the nutrients. The fatty acids would be broken down over a few hours (~3hrs) and either oxidized or stored as fat.
OP, your plan sounds ok.5 -
When breaking your fast it’s important to remember that your digestive system is very sensitive and the FBG (fasting blood glucose) level will be low. It’s important not to hit your body with carbs when breaking your fast. You’ll spike your blood sugar, which prompts insulin release, which in-turn prompts fat storage and may cause some other metabolic issues as you move through your day.
Drink water during your fasting period, and notably at least 8 ounces 20-30 minutes before you break your fast. Break your fast with a mild or easily digestible protein. My wife and I prefer beef bone broth, eggs or Greek yogurt. Bone broth you can keep in a thermos or water bottle; eggs you can hard boil and take with you; eggs or Greek yogurt should be kept cold, so you may need a small lunch box with ice packs or something, but think ahead and set yourself up for success and you’ll be fine. There’s plenty of easily digestible proteins to pick from, find two or three that you tolerate well, and that way you can have some variety during the week.
After you break your fast, give your body another 20-30 minutes before you eat your first meal.
There is nothing wrong with breaking fast with carbs. Also, if your concern is insulin, I hate to break it to you, that proteins cause insulin to be released. And even if you just ate straight fat, your body would still store the nutrients. The fatty acids would be broken down over a few hours (~3hrs) and either oxidized or stored as fat.
OP, your plan sounds ok.
I wonder if all that is true in obese in recovery. Read a few abstract that talked about a preference for greater dietary fat storage post weight loss, while carbs tend to be burned for fuel more. Yes, protein causes a pretty good insulin response. especially whey...... For me N=1... I prefer higher protein and fat for breaking my 12-14 hr fast. Digestion seems really quick for me. Carbs just get passed on soo fast. Like I said, thats jut n=1.....0 -
psychod787 wrote: »When breaking your fast it’s important to remember that your digestive system is very sensitive and the FBG (fasting blood glucose) level will be low. It’s important not to hit your body with carbs when breaking your fast. You’ll spike your blood sugar, which prompts insulin release, which in-turn prompts fat storage and may cause some other metabolic issues as you move through your day.
Drink water during your fasting period, and notably at least 8 ounces 20-30 minutes before you break your fast. Break your fast with a mild or easily digestible protein. My wife and I prefer beef bone broth, eggs or Greek yogurt. Bone broth you can keep in a thermos or water bottle; eggs you can hard boil and take with you; eggs or Greek yogurt should be kept cold, so you may need a small lunch box with ice packs or something, but think ahead and set yourself up for success and you’ll be fine. There’s plenty of easily digestible proteins to pick from, find two or three that you tolerate well, and that way you can have some variety during the week.
After you break your fast, give your body another 20-30 minutes before you eat your first meal.
There is nothing wrong with breaking fast with carbs. Also, if your concern is insulin, I hate to break it to you, that proteins cause insulin to be released. And even if you just ate straight fat, your body would still store the nutrients. The fatty acids would be broken down over a few hours (~3hrs) and either oxidized or stored as fat.
OP, your plan sounds ok.
I wonder if all that is true in obese in recovery. Read a few abstract that talked about a preference for greater dietary fat storage post weight loss, while carbs tend to be burned for fuel more. Yes, protein causes a pretty good insulin response. especially whey...... For me N=1... I prefer higher protein and fat for breaking my 12-14 hr fast. Digestion seems really quick for me. Carbs just get passed on soo fast. Like I said, thats jut n=1.....
Carbs blunt fat oxidation, which means fats will store more quickly. Carbs actually rarely store as fat based on de novo lipogenesis studies. But yes, carbs and protein drive insulin, which drives nutrients storages.
Overall, breaking a fast is individual. For me, i rather have high protein and carbs and low fat. Largely, i do that for satiety reasons.0 -
psychod787 wrote: »When breaking your fast it’s important to remember that your digestive system is very sensitive and the FBG (fasting blood glucose) level will be low. It’s important not to hit your body with carbs when breaking your fast. You’ll spike your blood sugar, which prompts insulin release, which in-turn prompts fat storage and may cause some other metabolic issues as you move through your day.
Drink water during your fasting period, and notably at least 8 ounces 20-30 minutes before you break your fast. Break your fast with a mild or easily digestible protein. My wife and I prefer beef bone broth, eggs or Greek yogurt. Bone broth you can keep in a thermos or water bottle; eggs you can hard boil and take with you; eggs or Greek yogurt should be kept cold, so you may need a small lunch box with ice packs or something, but think ahead and set yourself up for success and you’ll be fine. There’s plenty of easily digestible proteins to pick from, find two or three that you tolerate well, and that way you can have some variety during the week.
After you break your fast, give your body another 20-30 minutes before you eat your first meal.
There is nothing wrong with breaking fast with carbs. Also, if your concern is insulin, I hate to break it to you, that proteins cause insulin to be released. And even if you just ate straight fat, your body would still store the nutrients. The fatty acids would be broken down over a few hours (~3hrs) and either oxidized or stored as fat.
OP, your plan sounds ok.
I wonder if all that is true in obese in recovery. Read a few abstract that talked about a preference for greater dietary fat storage post weight loss, while carbs tend to be burned for fuel more. Yes, protein causes a pretty good insulin response. especially whey...... For me N=1... I prefer higher protein and fat for breaking my 12-14 hr fast. Digestion seems really quick for me. Carbs just get passed on soo fast. Like I said, thats jut n=1.....
Carbs blunt fat oxidation, which means fats will store more quickly. Carbs actually rarely store as fat based on de novo lipogenesis studies. But yes, carbs and protein drive insulin, which drives nutrients storages.
Overall, breaking a fast is individual. For me, i rather have high protein and carbs and low fat. Largely, i do that for satiety reasons.
I know that the insulin
(lol), blunts fat breakdown and most is stored. I just remember reading somewhere that after weight loss, there is a greater preference to store fat and burn carbs. Kitten, I could be wrong.... 0 -
psychod787 wrote: »psychod787 wrote: »When breaking your fast it’s important to remember that your digestive system is very sensitive and the FBG (fasting blood glucose) level will be low. It’s important not to hit your body with carbs when breaking your fast. You’ll spike your blood sugar, which prompts insulin release, which in-turn prompts fat storage and may cause some other metabolic issues as you move through your day.
Drink water during your fasting period, and notably at least 8 ounces 20-30 minutes before you break your fast. Break your fast with a mild or easily digestible protein. My wife and I prefer beef bone broth, eggs or Greek yogurt. Bone broth you can keep in a thermos or water bottle; eggs you can hard boil and take with you; eggs or Greek yogurt should be kept cold, so you may need a small lunch box with ice packs or something, but think ahead and set yourself up for success and you’ll be fine. There’s plenty of easily digestible proteins to pick from, find two or three that you tolerate well, and that way you can have some variety during the week.
After you break your fast, give your body another 20-30 minutes before you eat your first meal.
There is nothing wrong with breaking fast with carbs. Also, if your concern is insulin, I hate to break it to you, that proteins cause insulin to be released. And even if you just ate straight fat, your body would still store the nutrients. The fatty acids would be broken down over a few hours (~3hrs) and either oxidized or stored as fat.
OP, your plan sounds ok.
I wonder if all that is true in obese in recovery. Read a few abstract that talked about a preference for greater dietary fat storage post weight loss, while carbs tend to be burned for fuel more. Yes, protein causes a pretty good insulin response. especially whey...... For me N=1... I prefer higher protein and fat for breaking my 12-14 hr fast. Digestion seems really quick for me. Carbs just get passed on soo fast. Like I said, thats jut n=1.....
Carbs blunt fat oxidation, which means fats will store more quickly. Carbs actually rarely store as fat based on de novo lipogenesis studies. But yes, carbs and protein drive insulin, which drives nutrients storages.
Overall, breaking a fast is individual. For me, i rather have high protein and carbs and low fat. Largely, i do that for satiety reasons.
I know that the insulin (lol), blunts fat breakdown and most is stored. I just remember reading somewhere that after weight loss, there is a greater preference to store fat and burn carbs. Kitten, I could be wrong....
You are generally on par. As you lose weight you become more insulin sensitive, which drives a better P-ratio, meaning you would be more effective at storing glycogen and oxidating glucose.1 -
How, pray tell, di you break a fast without calories?1 -
U have me confused now. So no gum or green tea while fasting? Just water only? And it is or not ok to break fast with say eggs and a carb?0
-
Don't overcomplicate things. It's hard not to, because what you have to do seems so simple and boring, and we humans are drawn like moths to flashy light. To lose weight, you just have to eat less and move more. When you accept that, you will succeed.2
-
U have me confused now. So no gum or green tea while fasting? Just water only? And it is or not ok to break fast with say eggs and a carb?
So technically, if you consume calories, you aren't fasting as your body will metabolize them. But if you are doing this for calorie control, it wont matter, gum will be fine.
And its fine to consume carbs after fasting.1 -
Thanks for all the information0
-
It doesn't matter if you break your fast or not, it doesn't change one thing in the grand scheme of things especially if were debating about a single gum.1
-
Find what works best for you. Consider the guidance suggestions on what you can try. In a certain sense, you’re experimenting with the relationship between your body and what you consume or give it for fuel. I encourage you to only change one variable at a time so you can get accurate feedback from your body and how it responds. Maybe this week, you hold off on the gum chewing but keep drinking your green tea. See what happens, then decide if you want to change something else.U have me confused now. So no gum or green tea while fasting? Just water only? And it is or not ok to break fast with say eggs and a carb?
I should disclose that our (my wife and I) current eating style is Keto with intermittent as well as term fasting periods. I share what I share based on our experience and what’s worked for us.
I found after transitions from a carbohydrate-laden “diet” to Keto, that my insulin sensitivity changed very quickly. Since then, I generally avoid breaking my fast with carbs, eating gum while fasting, I even strain the minced garlic out of my bone broth after making it. I’ll drink tea sometimes while fasting, generally a green or black leaf tea, and I brew loose leaf organic tea, again it’s what I’ve found works best for me after trying several types over many years.
Have fun and try not to take make it an overly serious process. IMO, only those with serious medical conditions or elite level, world class caliber athletes need to sweat every micro-detail. I believe the most important thing is to make your relationship with the foods you choose to eat enjoyable so you’ll want to continue doing what you discover works for you.
4 -
kommodevaran wrote: »Don't overcomplicate things. It's hard not to, because what you have to do seems so simple and boring, and we humans are drawn like moths to flashy light. To lose weight, you just have to eat less and move more. When you accept that, you will succeed.
So much this. I've been trying a number of things to get consistent weight loss, and have been struggling. I'm giving a variation of IF a try, but one that works for me. Ultimately, it's about consuming fewer calories - as long as I accomplish that, then if I have a snack, or my morning coffee, it really doesn't matter.
I'm not a fan of any strict diet that you can't live with, which is why I'm ending up where I'm at.
I know that counting calories and meal prep works for me - it does NOT work for my lifestyle. I'm on the road far too often, evenings/parties with friends, work gatherings, etc. While I know calorie counting works, reality is that it goes out the window for far too much of the year for me - sure, it works great in the winter when I'm home and my weekly routine doesn't vary, but from March through October it doesn't work.
I've tried a few things, and then thought about my "natural" patterns, and realized a modified-to-me variation of IF could work very well. I like my morning coffee with my creamer, but I almost never even want breakfast. I don't mind a lighter lunch. I like a nice, sit down, freshly cooked dinner with my wine though! This is true whether I'm on the road, at a race weekend, or at work - this can work with my lifestyle.
So I don't do a true "fast" more a variation of the "warrior IF" (to use the buzz terms). I have my morning coffee, since I'm still new to this and adjusting, I pack a small snack I can have in the early afternoon, and then I have my dinner. Pretty hard for me to overeat my daily calories in one meal!
Thus far, this is feeling like the most manageable plan I've tried. The ultimate goal is still CICO, and time will tell the real truth, but this feels far more "realistic" for how I live my life than other things I've tried (and failed) at.
ETA that I'm not extremely overweight - my current weight is 155, my goal is somewhere in 128-140 depending on how I look/feel when I get there. I've just struggled a lot trying to lose this weight, and my life is simply too haywire to stick to a solid meal plan most of the year.1 -
I really enjoyed reading this! It's so important that we understand the mechanics, and that they are the same for everybody, but that the practical application of the mechanics has to be individual. I too struggled with my weight, I was trying to follow a "Jenny Craig" type diet, and became too hung up in the national nutritional guidelines to understand that they're just guidelines, not hard and fast rules.HoneyBadger155 wrote: »kommodevaran wrote: »Don't overcomplicate things. It's hard not to, because what you have to do seems so simple and boring, and we humans are drawn like moths to flashy light. To lose weight, you just have to eat less and move more. When you accept that, you will succeed.
So much this. I've been trying a number of things to get consistent weight loss, and have been struggling. I'm giving a variation of IF a try, but one that works for me. Ultimately, it's about consuming fewer calories - as long as I accomplish that, then if I have a snack, or my morning coffee, it really doesn't matter.
I'm not a fan of any strict diet that you can't live with, which is why I'm ending up where I'm at.
I know that counting calories and meal prep works for me - it does NOT work for my lifestyle. I'm on the road far too often, evenings/parties with friends, work gatherings, etc. While I know calorie counting works, reality is that it goes out the window for far too much of the year for me - sure, it works great in the winter when I'm home and my weekly routine doesn't vary, but from March through October it doesn't work.
I've tried a few things, and then thought about my "natural" patterns, and realized a modified-to-me variation of IF could work very well. I like my morning coffee with my creamer, but I almost never even want breakfast. I don't mind a lighter lunch. I like a nice, sit down, freshly cooked dinner with my wine though! This is true whether I'm on the road, at a race weekend, or at work - this can work with my lifestyle.
So I don't do a true "fast" more a variation of the "warrior IF" (to use the buzz terms). I have my morning coffee, since I'm still new to this and adjusting, I pack a small snack I can have in the early afternoon, and then I have my dinner. Pretty hard for me to overeat my daily calories in one meal!
Thus far, this is feeling like the most manageable plan I've tried. The ultimate goal is still CICO, and time will tell the real truth, but this feels far more "realistic" for how I live my life than other things I've tried (and failed) at.
ETA that I'm not extremely overweight - my current weight is 155, my goal is somewhere in 128-140 depending on how I look/feel when I get there. I've just struggled a lot trying to lose this weight, and my life is simply too haywire to stick to a solid meal plan most of the year.
At the other end, I resisted meal planning, I imagined that's what you do when you have a family, and I'm single - it turns out that being single makes meal planning not only more necessary, but also a lot easier! I live a quiet and predictable life, so planning meals is possible, and meaningful - I have to buy enough, but not too much food; eating out means I'm not buying ingredients for those meals, so I'm not planning them.
I was also a readymeal fan, somehow (I know why, now) I had gotten the impression that readymeals would save me money, time and work. On a deeper level, I resented cooking because it made me feel the pressure of responsibility for my own nutrition, and I wasn't ready for that. Not with the fear the nutritional guidelines had imprinted in me. I was afraid to add fat, sugar and salt, so the food I made didn't taste right, so I believed I wasn't a good cook, so I wasn't motivated to cook, so I didn't get the necessary practice. It also didn't occur to me to check whether "eating alone is sad" and "cooking for one is boring" were valid arguments for buying readymeals.
Just calorie counting, judgement free calorie counting, MFP style, changed all that, and I'm happy to say it most of all taught me how to eat without having to count calories. Just eating regular meals and regular foods, takes care of my weight. It's a lot like when I grew up. The difference is that I decide 100% myself when and what to eat.0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 427 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions