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A common question that many people ask is “What should my first meal be when I come out of my Bulletproof Intermittent Fast?”.
If you follow these 4 guidelines (when constructing your first meal after your intermittent fast) you will stay lean and healthy by avoiding the spike and crash that refined carbohydrates like white rice, mashed potatoes, crisps, milk chocolate etc. provide:
1) Choose a predominantly high protein meal as the basis for your first meal after an intermittent fast for these 3 reasons: (1) Protein prevents muscle wastage by providing your body with the building blocks it needs, (2) Protein helps you to feel “fuller for longer” meaning you won’t be tempted to snack all day long, (3) Protein doesn’t spike your blood sugar which keeps your hormones on an even keel. Good sources of protein for your first meal are – fish, eggs, halloumi cheese, turkey, chicken etc.
2) Add a stack of low carb vegetables: they have fibre that fills your stomach, and are also packed full of vitamins and minerals to keep you satisfied for longer.
3) Add a small amount of slow release low glycaemic index carbs like beans and pulses e.g. low sugar/salt tinned baked beans, tinned lentils, chickpeas, cannellini beans, black beans etc. Choose the tinned (in water) variety as these have been soaking to remove lectins etc. (just make sure you rinse them thoroughly until the water runs clear). These will also make you feel fuller for longer, have loads of fibre, and will give you a slow release energy boost.
4) Add some “good fats” like olive oil, avocadoes, coconut oil, butter, MCT oil. These are good for your brain and also add to that “feel full” sensation.