Break your intermittent fast with protein | Simple tips to break your fast | The Whole Truth Academy
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- Опубликовано: 7 июл 2024
- How to break my fast? What to eat during intermittent fasting for weight loss? How much to eat in my eating window? Should it be carbs or fats or proteins? And what should I avoid eating? Your hunt for all these questions ends here!
We know that Intermittent fasting for beginners can be very tricky. The complexity makes you question if IF is even worth it!
In this video, the 3rd episode of our Intermittent Fasting series we break down how to break your fast, structuring your meals in the eating window, making sure your last meal sustains you for the fasting window and so much more while giving you an understanding of the science behind it.
Timecodes
0:00 - Introduction
2:20 - How to break your fast?
2:57 - Rule 1
4:17 - Rule 2
5:31 - Rule 3
6:22 - Rule 4
6:58 - How to structure your meals in the eating window?
8:03 - What to eat before you begin fasting again?
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Here are links to further watching things which we mentioned in this video:
Intermittent Fasting Ep 1 - • What is intermittent f...
Intermittent Fasting Ep 2 - • OMAD vs 16-8 vs 5:2 | ...
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Disclaimer: This is not a review video, and is in no way meant as an evaluation or judgement of any particular product. This is an educational video meant for informative purposes only. Also, the content is not intended to be a substitute for professional advice in any manner.
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Just a warm thank you for letting me understand how my body actually functions and how to attain the most out of it.
Yay! We are super glad we could help :)
Dj4d4
thank you Captain!
Can we drink skimmed milk in eating window
So glad to have found this. I was experimenting on my own to find these answers. And now everything makes sense after watching your video.
This is exactly what I was looking for. Thank you!!
Our pleasure :)
This is by far the best video on how to break a fast and what to have as the last meal. Thank you so much!
You're so welcome!
Starts at 1:39
So informative! Thank you! ❤
How can somebody explain so perfectly. You are THE guru
Thank you so much :)
Where can I find examples of the proper foods to eat before starting a fast? I’m just two two weeks into intermittent fasting and am already seeing results but you made a great point about eating a proper meal before starting a fast and that’s what I want to get more information on. Thanks
Thank you for explaining it so well!!
You're very welcome!
Best info on this platform
Thank you.
Wow! This is the best video I have ever watch about intermittent fasting. I’m subscribing.
Welcome aboard! Thank you so much :)
Amazing video. Thanks
This is awesome advice
Very informative.....hv been in IF since 6 months....lost 20 kg since then...
That's amazing Reema, thank you for sharing :)
@@TheWholeTruthFoodsYT i am doing it since 2015 now i do OMAD
Thats amazing Raoul!!
Excellent video! I really appreciate the break down on meals and timing - it was super helpful. Thank you!!
Glad it was helpful!
@@TheWholeTruthFoodsYT can I brak if with 500 ml milk
Thanks for the information very helpful
Love all his videos ❤❤❤❤❤
Thank you🌹
Super good video, our own Indian who can understand our local food much more better than those from Other countries tempting to buy exotic prized...
Thxs very much u explain it really very very well thxs
I'm on a ketogenic diet and the rule for breaking a fast for ketogenic dieters is to injest fats when breaking a fast. What's your take for ketogenic dieters?
I love your explanation 🎉
Thank you! 😃
Fab! First Indian to talk sense on I F
Very well explain 😅Thank you ❤
This is the first video that says start with protein. Other videos are saying never start with protein. I started with a glass of soja milk after a seven day fast. Didn’t experience anything negative but it’s interesting that the view on this are so different.
Yes, other Dr's were pushing fat first, I'm confused
And he says plant based protein 😢. I was gonna hit a probiotic yogurt then a steak and veggies 30+ mins later…now I’m rethinking that plan
Such an informative video ❤. Can’t wait for what else you come with on the same topic 🎉
Yay! Thank you!
We have a whole playlist on the topic of Intermittent Fasting, you can check it out over here - ruclips.net/p/PL4FmOjB-KQB_opQnh8PZQuQTWd482l1xa
Thank you for the detailed video. Explaining what to eat and when to eat and why it is important.
Glad it was helpful!
Great video 👍
Nice, and to the point 👍🏼 compared to other post fast videos
Thank you
You're welcome
So well explained sir, it will be great help and i was looking the exact answer for the same question u brought in this video
Glad to hear that
please also suggest what fiber can be eaten with protien shake to break the fast. And when can tea (masala chai) be consumed ?
sir, please tell me what is the right time to take smoothies
Thank you. Someone suggested drinking bone broth, then probiotics then steamed veg then protein. Does this sound right to you?
Hey can u cover the topic of baking as a healthy cooking alternative..using home made gluten free breads &biscuits..are they good eating choices
I have watched hundreds of videos on IF over the years. I was on 16:8 for seven years, and now on 23:1. I just came across this video of yours, and found it informative. My only gripe is, the sound of bell keeps distracting from what you say. Just too many times in one video? Please do try and not to ring the bell!
Feedback noted :) in our recent videos we have been avoiding it
@@TheWholeTruthFoodsYT thanks for responding, I will check out other videos.
It's been 30 days since I placed my order on your website. How long do you guys take to dispatch orders?
Can U share OMAD diet plan ?
Very good info some of which is new to me!
One thing to point out the fasting clock at 8:10 is reverse, 16 & 8 are shown reverse!! Took screenshot but not able to attach! 👍🙏
Hey, glad you could learn something new :)
The image focuses on 8 hours of feasting out of the 12 hours on the clock. Because the proportion of the 8 hours is larger in the image it may look like it is supposed to be reverse.
Is peanut butter good to break ur fast with .. because that's what I been doing
We needed an Indian channel for healthy eating. Got it!
yayy! glad we could be that for you :)
so can i mix protein with carb, example chicken/egg/paneer with bread
Hi
Can I have 3 meals- breakfast, lunch and dinner in the 8 hour eating window ? Simple vegetarian food
I have tried your chocolate ..loved it
🔥🔥
Did breaking time also we can eat egg yolks all so or egg white only ?
Do we need to be rigid with the timings in if? If my windows are 11to 7 pm and one day I delay my dinner to 8 will it affect if?
When do i consume my fruits? I heard fruit should be the first thing to be consumed. Please help
superb video. the most simplified and most easy to understand. I have been doing this for 2 weeks but not enough results. Also experiencing acidity - what wrong am I doing ?
Hey, glad to hear you find our videos helpful.
Acidity is a common side effect of doing intermittent fasting, we have covered more on this topic in this video - ruclips.net/video/cP1HhbdBG_c/видео.html
You will also find additional helpful tips in this video here - ruclips.net/video/QhGrskoTFv0/видео.html
Hope this helps :)
What about vegetarians how do we consume protein
Can you break your fast with fruit? I love mangoes but they are full of sugar. When can I have them. Also fresh coconut water.
hey thanks for this video I have a question when you say start the fast with high sodium levels do you mean like right after your last meal ? or you can still consume it the next day for example some salt in your water early in the morning?
Hey, you can consume salt in both the scenarios - in the morning with your water/lemon water and even after your last meal.
We have covered the consumption of salt and some liquids in this video - ruclips.net/video/QhGrskoTFv0/видео.html
Hope this helps :)
Sir ...can I break my fasting with a whey protein shake....? Thank you
Is there any digestion problem when we take protein to break the fast
Amazing video! Thank you so much!
Thank you so much ❤️
What does a vegetarian eat when breaking fast?
What about breaking your fast with dry fruits?
Is cucumber good for breaking the fast?
Please try to make a vegan protein powder
Sir can I break my fast by drinking Ash gourd juice?
Sir what is the best time for exercise in IF
What about breaking fast with fruits ? I have been doing that for a while and my first meal is generally atleast 2-3 servings of fruits
Your blood sugar will spike if you break your fast with fruits, hence preferably eat fruits after breaking your fast with some protein.
Could you share examples of what to eat for lunch (50% carb + 25% protein + 25% fat) and dinner (max protein + medium fat + low fibre)?
Yes. Please do. A veg plan if possible
the high protein, medium fat, medium carb would be something like “greek yogurt.”
Can I a drink a protein shake and eat an avocado? I do a 20:4
How about break a 36 hour fast with Grapes, Apples, Strawberries and Banana?
Then protein and carb after an hour?
Should I eat overnight oats for the first meal? It contains milk so it's considered as dairy products or inflammatory products, right?
So it's protein and not fats like Avocado to break a fast?
Can you have coconut water while fasting? Like in the morning, an hour or two before the first meal?
Coconut water has sugar and it will break your fast. Have it after your first meal.
Can I brak if with 500 ml milk
Is IF recommended for some health benefits or prescribed for weightloss?
Hey, Intermittent Fasting has various benefits like weight loss, ketosis, autophagy, more frequent spikes of human growth hormone etc.
We have covered these topics in detail in our first two videos of this series :)
Ep 01 - ruclips.net/video/4qgCdTmnBI8/видео.html
Ep 02 - ruclips.net/video/fkWW5mDU83k/видео.html
The whole day I have fasted. But at the end of the day . I ate a modak 😢 . What should I do now
Thank you so much
You're most welcome
Can i break my fast with avocado, mint, cucumber, amla juice. Please reply 🙏
so basically its protein in breakfast, carbs in lunch, and fibers in dinner.
sir i have heared your three videos but in it you didnt mention about millets i dont know the reason.
Can I break the fast with A2 cow ghee?
Can i break my fast with a glass of sattu(lemon+salt)
How long do I need to IF to create autophagy? thank you
18 to 20 hours
Can we eat sweet potato
❤
What about fiber intake?
We have covered it in rule no.3 in this video - 5:31
Is cheese ok to break a fast
Can i break my fast with 1/2 dates plzz reply me
Can i break fast with overnight oat? Just oat, almond milk & some almond.
Yes you can :)
@@TheWholeTruthFoodsYTcan I use methy and kalonji ND lemon water with mint overnight sock
Egg bhujji or paneer bhujji with 1 cup black coffee
Can i break my fast with sattu powder or homemade protein powder
Yes, that is a great way to break your fast
My routine at the moment, doesn’t permit me to have 16hrs fast, I am doing it for 15hrs.
Is that fine ?
Also, since I workout, I have to reach my protein goal for that day. However, I find difficulty in stuffing in so much in just 8/9 hrs.
Hey. Anything above 12 is fine.
14 being the sweet spot to get benefits of IF, autophagy benefits, etc. So 15 is also absolutely good.
Split into 4 meals. Breakfast(10am) lunch(1am) Snack(4pm) Dinner(7pm) If your protein target is 100 grams split that to 4 meals with 20/30 gms of protein each meal.
Higher amounts of protein(single meal) are no benefial as the body can absorb, maximise muscle protein systhesis by consuming 15-30 grams of protein per meal.
Consider and hunt for protein foods from veg/non veg sources. Its easy to get upto 30 grams of protein each meal
Take advantage of unflavoured raw whey protein if your daily foods lacks the target but no more than 2 scoops a day. Consider 80% whey protein. 25 grams a scoop gives your body 20 grams of protein. So you can have this once post workout and before sleep.
If you are having whey post workout, give 1 hour gap for breakfast. By the breakfast time you could able to get easy 40 grams of protein. Then 30 for lunch. 10 for snack. 20 for dinner. 100 overall.
Break your fast with high gi carbs if you are working out before breaking your fast!
Hi!
Can we have electrolyte powder mixed in water during the fasting time??
Check the ingredient list of the electrolyte powder - they usually have sugars in them. You can instead have water with a bit of lemon and salt.
Is it alright to drink a cup of tea/coffee with milk and sugar during the fasting period?
No. Only non calorie foods are permitted. That means no milk.
You can rather have back tea, black coffee, green tea
Water, black coffee (without sugar) and green tea are some of the recommended drinks during your fasting period. We will cover more on this in a upcoming video :)
What kind of fat food we should take on dinner
Can i break fast with oats
It's high carbs
Fasting break with apple
Can i break my fast with sattu
Yes, that is a great way to break your fast
Eating chicken or heavy protein will stress the digestive system, I guess
50% carbs????
When I break a fast I get diarrhea……nobody can explain why?!
YOU'RE WRONG, FAT FIRST, THEN PROTEIN, THE GOOD CARBS.
ACCORDING WITH THE BEST DR. STEN EKBERG.
I really can't understand Indian accent, vídeo looks useful, but I can't.
The image of protein last less than a second on the screen,it should last at least 3 sec for anyone to understand