Hi I just started fasting last week using an app to keep me on track, really found that during a work week I was doing the fast anyway but I was eating after 8pm also . I cut that out. I find it hard on my days off I feel more hungry those mornings.
What are some great foods to break the fast with ? I was breaking my during work with a Veggie Sub on flat bread from subway, and yesterday a fried egg and pork chop? I was told I should be breaking with salads?
There’s nothing wrong with salads, but that’s not a requirement, no.
You should be breaking your fast with a normal meal, but not a pig-out. It can be pork chop and egg if that’s something you like. It can be salad and a sandwich. It can be measured doses of nuts, meat, cheeses and fruits.
Protein, fiber, not highly processed food (that subway flatbread might qualify as highly processed to me). Etc.
If you have a problem with eating too much, you can do a 150 calorie spend on a protein shake to break your fast and then wait an additional 30 minutes or an hour to calm down again and eat your eggs.
When you get really fired up with this, you’ll scramble those eggs and put chia seeds in the scramble. I don’t know if they help, but picking them out of your teeth for the rest of the afternoon helps keep you from snacking.
If you’re doing something light in the realm of 16:8 to 18:6, then it’s not super important what exactly you break your fast with beyond the general consideration that you should try to eat balanced meals (particularly protein and vegetables) as opposed to empty calories or processed snacks. Emphasising protein and fibre over carbs can help you to feel full and ensure you’re well-nourished.
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In any case I only halfway take my own advice and break my fast with porridge (with fruit and nuts, generally no added sugar) but I’m a lot more careful at dinner and I don’t personally find that breaking my fast with porridge leads to unplanned snacking.
I am finding I am easily doing 18:6 during the week. I work retail and am too busy to eat at work. Then for my days off I tend to do 16:8 so I can eat 3 smaller meals usually with my hubby who WFH.
For me higher protein and low carb works best for me.