a new topic that a lot of people have
questions on is fasting and an
especially common question is how to
break your fast now a lot of fitness
experts and gurus have swooped in on
this topic and they've started answering
this question in some pretty misleading
ways and I gotta say I hate it when
things are over complicated so in
today's video I'd like to simplify this
question and give you the bottom-line
truth so you know exactly what to do and
what not to do when breaking your fast
and honestly it's a lot easier than you
think
first let's all agree that fasting is
supposed to give you more freedom and
flexibility with your diet so going over
the top and obsessing over the precise
amount of carbohydrates proteins fats
your insulin levels your salt intake
what food you're allowed to eat what
you're not allowed to eat having to
drink bone broth MCT oil apple cider
vinegar all that kind of stuff like that
kills the whole premise of fasting it's
supposed to be a stress-free way of
eating also one big mistake that a lot
of people make when fasting is that they
continue to try to calorie restrict
after their fast is over and I'm shocked
to see some experts advocating for that
as well so I have news for you guys and
hopefully some of these experts are
listening if you haven't already heard
your willpower is a finite resource
meaning you will run out of willpower
and fasting for a portion of the day
already takes a substantial amount of
your willpower away people that continue
to be super restrictive and stressed out
after they break their fast have a
higher likelihood of binge eating
because they drain all of their
willpower so with that in mind I'm gonna
give you the very basic things that you
have to be aware of when breaking your
fast and I promise you this is all you
need to know the number-one thing you
need to know is not some magical food
that will miraculously help you burn
more fat after your fast is over no the
number one logical thing that you need
to be aware of is binge eating and the
second thing that won't even affect most
of you but I'll go over it anyway is
digestion that's all you need to know
see you guys next week just kidding
let's get the digestion stuff out of the
way so I can teach you how to never
binge eat
after fastening your digestive system
will most likely reduce enzyme
production and affect the mucous lining
in your stomach on a long-term fast I'm
sure everyone's heard of the phrase if
you don't use it you lose it
and that applies to your digestive
system as well your digestive abilities
in a sense will experience a sort of
atrophy
however digestion won't typically be
effected by most fasting protocols
that's right most of you that are
obsessing over whether to buy organic
bone broth or regular bone broth to
break your fast are wasting your time
whether you're following intermittent
fasting the 5:2 diet the warrior diet or
even the one meal a day diet your
digestive system should remain fine only
after a long-term fast usually lasting
three to seven days will you experience
this effect on your digestive system
again most of you are not fasting that
long you're simply skipping breakfast
and maybe lunch but if you do wind up
doing a long-term fast where you fast
for a few days there's a very simple
solution to resetting your digestive
system reintroduce food slowly starting
with food that's easier to digest
meaning you can't go from fasting for
seven days to eating pizza because you
will definitely need to take up
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that's it it's really not rocket science
guys foods that are easiest to digest
include things like yes bone broths
soups juices and pureed fruit white rice
mashed potatoes and raw fruit are all
easy to digest as well so you can begin
incorporating these easy to digest foods
the first day or two after breaking
along fast by day three you should be
okay to start consuming most natural
real food including protein sources
don't add a crazy amount of variety
until you feel comfortable with basic
protein options like chicken fish and
eggs again most of you aren't on long
term fasts and are instead doing short
fasting intervals so most of you don't
even have to worry about this so what's
something that most of you will have to
deal with even if you're on a shorter
term fast well the number one thing is
overeating especially over eating high
glycemic carbohydrates and salt with
salt the main thing you have to worry
about is bloating the good news about
bloating is that it's temporary and it
does not lead to fat storage it's really
just excess water retention which to
somebody like me isn't a big deal but
for you if you have to be on the beach
or at some pool party the next day it's
something you may want to be aware of
the bigger issue however is over
consuming high glycemic carbs especially
simple carbs because unlike most of the
nonsense that you hear about magical
foods that are gonna help you break your
fast better too many high glycemic foods
after fast can lead to gaining some body
fat the reason for this is because you
will be more insulin sensitive after a
fast and you will also be hungrier after
not eating for a portion of the day in
general insulin is a hormone that helps
get nutrients into your cells including
into your fat cells especially when
blood sugar levels and insulin levels
spike way up so the point is that you
want to keep insulin as low as you can
without taxing your willpower so how do
we do this do we listen to the experts
that advocate restricting and avoiding
all those carbs that you really want to
eat no because that's the equivalent of
telling yourself not to picture a purple
elephant what you're doing is you're
counting down the days to a full-out
binge in which case you might as well
have eaten whatever carbs you wanted in
dead you want to allow yourself to have
even the simple carbohydrates that
you're craving but only after you
satisfied your hunger it's like making a
deal with yourself you can get to the
good stuff but only after filling your
stomach up with low glycemic nutritious
options start with some steamed or
sauteed vegetables not only because
they're super nutritious but also
because they fill your stomach up with a
very small amount of calories remember
the ideal diet is one in which your body
tells you it's time to stop eating not
one in which your mind has to tell you
it's time to stop eating because
remember whatever you resist persists so
start your meal with one and a half cups
of mostly green vegetables then move on
to one or two pieces of raw fruit if
you're following a ketogenic fasting
protocol then stick to berries for fruit
and then move on to something that's
high in fat like half an avocado but for
the rest of you almost all through
offers a very low-calorie way to satisfy
your hunger while continuing to fill up
your stomach after the fruit and the
veggies you would want to move on to
your protein source and your natural low
glycemic source of carbohydrates low
glycemic sources of carbohydrates
include things like brown rice yams and
even baked potatoes will be absolutely
fine after a fast make sure you finish
all the protein on your plate before
finishing your carbs now after all of
that you can finally move on to the good
stuff which let's be honest a lot of you
started fasting to be able to enjoy your
meals more so once again you don't want
to punish your good behavior all day
with bland boring food that you don't
want to eat rewarding your hard work
will pay off psychologically speaking
and it'll help you avoid binging in the
long term by saving the higher glycemic
food and the treats for after you've
already eaten your veggies your fruit
your protein source and your healthy
carbs your body may already be full
before you ever even get to your
cravings and again that's exactly what
we're looking for we're looking for your
body to tell you when to stop eating
even if you do end up consuming junk
food after all the high fiber high
protein and the healthy fat that you've
already eaten you won't be able to eat
much of it before being full that's it
guys I know that this approach may sound
super simple but
that's the point of fasting it's not
supposed to be super complicated you
don't have to eat magical foods magical
drinks or oils to experience the
benefits of fasting to reiterate the
main thing pretty much the only thing
most of you have to be conscious of is
overeating if you take one tip out of
this video just eat a bunch of veggies
when breaking your fast just doing that
will drastically reduce the chances of
you binging out don't overcomplicate
fasting don't fix what's not broken and
I hope this video helps you and if you
want further help and assistance and you
want to take your diet and your workout
plan to the next level try my 6-week
challenge where most of my clients are
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now
visit my website that you can access by
clicking the link below or you can visit
my site directly by going to WWE
training calm I've hope I've simplified
your diet struggles with this video and
I'll see you guys next time
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