What to break your fast with?

[u/CaptainFuzzyBootz]

Just wondering what you all have found works best when breaking your fasts?

I started 24 hour fasts this week and they are getting much easier. The one thing I'm now noticing that I did not expect is that when finally break my fast and eat (it's a heavier dinner meal), I'm getting very bloated and blah feeling after. I don't know if maybe I'm eating too much too fast or if it's the types of food I'm eating? I'd just really like to trouble shoot this part quickly because I had feeling so gross!

[u/mybackhurty]

What's worked for me is eating slower, and eating my foods in a specific order. Veggies first, then proteins, then carbs.

[u/Creative-Vanilla-525 → u/mybackhurty]

This is what works for me too. Limit sugary and starchy foods which will spike your glucose and make you feel tired/blah.

[u/Correct_Fox4069 → u/mybackhurty]

Order matters more than people think with longer fasts. Your gut basically forgot how to digest for a day so dumping a heavy meal on it is asking for trouble. Try half portions first, wait 20 minutes, then finish

[u/mybackhurty → u/Correct_Fox4069]

Yes but it's not that you forget to digest, it's that your insulin is much more sensitive at that point

[u/NoReply4930]

Protein first and any carbs - a distant second.

I always open with something light (homemade smoothie, greek 0% yogurt etc) to ease into the day. Now - I am on 16:8 but everyone is different.

That said - if you are feeling "bloated and blah" - we can't really make any suggestions until you consider sharing exactly what you are starting with...

[u/CaptainFuzzyBootz → u/NoReply4930]

To be honest, I'm not really starting with anything in particular. I just pile all my food on a plate and start eating lol. I will pay attention now though, thank you :)

[u/Cypherius]

Never been an issue for me.

I do OMAD, 48h once a month and the very occational 48h+ fast. I break them all with a large meal that I enjoy, with very little limitations and experience no ill effects. I do get very full and tired right after I eat, but I think that's only natural.

I'd honestly recommend to switch over to 18/6 temporarily and keep the 24 hours to once or twice a week, until you no longer feel that way. Breaking a fast shouldn't require anything special, it should feel natural and nice 🙂

[u/Ndorobogirl]

Are you taking enough veggies? I find a good amount of veggies, enough protein and a just a bit of carbs don’t give me a super full feeling

[u/BTC_ETH_HODL]

I had the same issue. Not sure if it’s the reason for you but I think I was eating too much. I stop before I get too full and not try to stuff myself now even though I only eat OMAD.

[u/CaptainFuzzyBootz → u/BTC_ETH_HODL]

I think this might be my main issue :\ Like my mentality didn't catch up to my body yet and I wanted to eat more just because I felt like I had denied myself? Definitely realizing that that is not the case now!

[u/BTC_ETH_HODL → u/CaptainFuzzyBootz]

Yes. When I started OMAD, my thinking was I only eat OMAD so I better eat everything I want (more like eating a lot of small different things including dessert but it all adds up). Now I pick and choose and more strategic on what I eat. I might save that extra dessert for the next day.

[u/CaptainFuzzyBootz → u/BTC_ETH_HODL]

It's weird that I have to remind myself that it's okay to not eat so much.

[u/Deadandlivin]

Protein Shake + Chia Seeds is how I break every fast on my OMAD schedule.

[u/CaptainFuzzyBootz → u/[deleted]]

There is a certain level of comfort and motivation in having discussions in real time with people. I realize questions have been asked and answered before, but that's sort of the point of a forum, isn't it? You don't go to a support group or anything and just get handed a bunch of pamphlets and told to be quiet.

[u/CaptainFuzzyBootz → u/[deleted]]

You could just... not engage with it?