Hi guys,
More questions if I may!
I’ve seen so many videos with multiple views on what you can and can’t break a fast with.
Is it true that if you break your fast with something like a sandwich, with some cheese or mayo on - the mixture of carbs and fat can seriously affect your weight loss from 16:8 fasting? (Even if you wtill stay below your suggested calories - for example, mine is 1600-2000 a day)
Will that mixture completely prevent progress?
I’ve read you should only mix protein and carbs or protein and fat, but never fat and carbs.
Again, this is NOT going over the calorie intake, I just wondered. Guy loves the occasional ham and cheese sandwich.
Many thanks!
My two cents is that folks presenting this are offering an overly simplistic view on how the body works.
So the core idea is that carbs spike your insulin and insulin causes the body to store fat. And while true to a degree, the body is a big complex system that isn’t just switches going completely on and off. It’s more like dials and preferences. The body is always burning fat, storing fat, replenishing/using glycogen, etc in varying degrees, it’s how much it’s happening that changes. Breaking your fast with like a donut isn’t going to somehow instantly suck all that fat straight into fat cells. Weight loss is ultimately a function of applying a deficit to that system over a long period of time.
Now there are some additional considerations on what to break your fast with for hunger reasons. Generally meals heavier in simple carbs can make you feel hungrier sooner and when mixed with fats that carry the flavor can trigger the brain into wanting more of that making it harder to stick to goals. So maybe have your ham and cheese on whole grain bread, but no a ham and cheese as long as it fits your calorie goals isn’t going to suddenly grind all weight loss to a halt.
I think it’s more of changing your life to eat healthier. I figure most of us wouldn’t be here if we were eating healthy. IM is great but if you don’t change your diet during or after, you might be setting yourself for yoyo effect.
I would love some feedback - I just broke my fast with 1 cup of egg whites, 4 turkey sausages, spinach, tomato, and a Sargento thin cheese slice. Are suggestions on what I could add/remove? Not seeing great results so just curious. Thanks in advance!
Edited to include macros:
Protein: 44.4g
Fat: 14.2gNet Carbs: 8.5g
Pretty sure you want to avoid carbs / sugars entirely when breaking your fast. This depends on the length of fast though. Here is a very good video on it. It is long but quite detailed. refeeding
I guess it depends person to person. I do OMAD now and have been eating whatever there is as long as I have it in moderation. Example: yesterday I had a buttered croissant with cream cheese, avacado, and wild salmon. I finished it with a protein shake to ensure I’m getting enough protein to sustain me for my next fast. It was delicious. I do not regret it. I did go down a pound the next day.
But OP I would take this with a grain of salt cause I’m new to this as well so it could just be my body adapting and loosing the water weight at this point. Long term I might change what I eat once the progress stalls