I’ve seen many posts saying that you shouldn’t break a fast with heavy or high carb meals. I’m currently doing a weekly 24 hour fast and not eating keto (mostly plant based and I do eat breads, pasta a few times a week). I’ve done some research but I haven’t found evidence that swings me one way or the other. If you have an opinion or evidence, why is or isn’t this rule applicable in a situation where you’re doing an extended fast or in situations where you’re doing a shorter fast? Thanks for any input!
It’s because of refeeding syndrome which only occurs in longer fasts. Usually past 7 days but some people can get sick feeling after 5. It’s because carbs and sugars cause a rapid electroylte shift and that can be deadly in extreme cases. In mild cases it can make you sick.
So Google refeeding syndrome. But really you don’t need to worry about it on short fasts like 24 hour. Anything under 3 days I eat whatever I want. After 5 days I’ll do lazy ketoesque because I want to avoid bloading and feeling sick. After 7-10 days of fasting I will only eat light and keto just to be safe. Hope that helps
I’ve been doing 20:4/OMAD for the last 3 months and eat whatever I want during feeding time. I did keto years ago but it’s not sustainable for me. I did experience some discomfort when breaking my fast at first but now I think my body is accustomed to large meals. I don’t feel hunger most of the time anymore either. I did purchase some good quality balsamic vinegar and add it to carbs to help reduce the absorption. I am still eating pizza and losing weight, so I got that going for me.
Here is an extreme example of what can happen if you eat too much sugar (carbs) after a long fast. It is called re-feeding syndrome.