For those of you that are aiming for autophagy and healing, what do you prioritise eating after breaking your fast? I guess the answer changes depending on length of fast - personally I’m doing repeat ~40h weekly, and am also focused on gut health.
For example break the fast with drinking plenty of water, wait a bit, and then the first food I consume is:
-Kefir
-Colostrum
-Raw beef liver (did this one today)
-Bone broth
-Fruit (which one?)
-What else do you have success with?
Break with water, then freshly squeezed orange juice/coconut water/any fruit you prefer juiced mixed with water and finally raw fruit if you want to keep a decent level of detox and healing rolling after your fast. Also eating a spoonful of raw unprocessed honey everyday can have beneficial affects to energy levels, healing and detoxification
cabbage soup, roasted cauliflower, brussel sprouts, carrots cooked or roasted, fried fresh tomatoes, walnuts, macadamia nuts, brazil nuts, saurkraut, water, eggs, pan fried liver, butter, coconut oil, fresh fish cooked in oven, avocadoes, fresh mushrooms, Mana soylent (beware the high carb content in soylents); all of these have worked for me in the past
Avoiding foods that spike blood sugar, and going for those that are packed with nutrition helps.
If you’re gunning for supplements then you could start with simple stuff like walnuts, spirulina (I take tablets), red cabbage (great in cabbage soup), curcumin (with black pepper for increased absorption), fresh krill oil (better omega 3 oils. I avoid pills to make sure I can notice when it goes rancid), and regular blood tests to look at inflammatory markers as well as nutritional deficiencies is always a good idea.
If bodyfat loss is preffered then avoiding carbohydrates and sticking to the keto diet is preferred but some of the items difficult to digest directly after a fast. Bacon, ribs, fatty meat cuts, chicken thighs; they can all be eaten in keto but won’t be particularly pleasant to digest the first few days.
A good keto refeed meal would for example be saurkraut, eggs, mushrooms, and fish, with a small amount of macadamia nuts or similiar high fat nuts as snacks or dessert.
Keto being <2% carb calories, 18-20% protein calories, and 80% fat calories
If padding fat, and as a side effect muscle if you are training, to get into a longer fast again is preferred then dairy products of any kind would fit the bill. Kefir, any yoghurt, milk, etc. Anything with lactose will spike insulin and lead to quick growth. Add some soylent to make sure you hit all the micronutrients. You will tear your skin doing this.
Lactose spikes insulin to a greater degree than other carb sources.