What to Eat When You Break Your Fast

Jamie Sukroo - 4 Dec 2018

What to Eat When You Break Your Fast

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.

Share this article

More you might like

Jamie Sukroo - 16 Apr 2021

7 Things You Can Do to Keep Your Brain Healthy

I just read a great article from New Scientist detailing 7 things you can do today to keep your brain healthy: How to keep...

Jamie Sukroo - 26 Mar 2021

Coffee 30mins Before Exercise is Best

I just read an article in Science Focus that was very intriguing: https://www.sciencefocus.com/news/a-strong-coffee-could-help-you-lose-fat The article details a small study where participants were given a...

Jamie Sukroo - 18 Mar 2021

Why You Need to be Wary of Dairy

I’ve started subscribing to a company in the US who sells a continuous blood glucose monitor and app (for checking your blood sugar response...

We use cookies to ensure that we give you the best experience on our website.

Download The E² Diet Plan For Free!!!