How to Break a Fast?

Whether it is a celebration of change of season, cultural tradition, religious practice or health benefits, fasting is one of the common approach around the globe. It is also being used within fitness industry by athletes for cleansing, improved digestion/metabolism, improve hormonal balance and fat loss.

Regardless of the purpose of fasting, in simple words, the basic nature of it is to go without food for a significant amount of time in a given day. Depending on how long one is fasting for, the lack of food intake does shrinks our stomach as it gets adjusted to the amount of food it is getting during that period.

BUT when it comes to breaking the fasts, most people make these common mistakes:

  1. Eat big meals straight after the fast is over
  2. Drink less water, therefore, the body is dehydrated which, in turn, makes an individual more of mistake (a)
  3. Eat very fast trying to consume everything at once
  4. Break the fast with food that is high in sugar and high in saturated fats
  5. Go out for big feasts

Now, I am not here to talk much about the fasting itself but how to break them in line with appropriate timing. During the fasting period the stomach shrinks and the body is used to less food. The internal machinery of digestive system has had a good break, so it can’t be put to work with huge meals straight away.

So here is how you can break your fast in a chronological sequence

  1. Hydration – if you are fasting for Ramadan, where an individual doesn’t drink fluids, then you break you fast with water to open up the stomach lining. However, if you are fasting is where you are drinking fluids, make sure you stick to fluids with high electrolytes such as coconut water or simply water.
  2. Raw Vegetables/Salad – the first form of solid food you must introduce to your body is salads or raw vegetables that are high in fibre and fluids to help your digestive system at ease. This puts less pressure on your body as a whole.
  3. Cooked Vegetables – once you have introduce raw veggies and salads, the next up is semi cooked or cooked veggies to follow the path.
  4. Protein – once your body has open up its doors, then you can start introducing a form protein to your body, like your low fat cottage cheese (paneer); tofu; fish, chicken, lentils, egg whites, salmon or tuna. Make sure the protein source is in lean form.
  5. Fats – after your protein source, comes your fats from nuts, avocado, chia seeds, hemp seeds etc.
  6. Carbohydrates – last up is carbohydrates such as your sweet potato, brown or basmati rice, wheat pasta, potato etc.

The reason we go in this sequence is to help our body get used to food. The important task in this process is to make sure you are eating very slowly instead of gulping down your throat like a hungry monster.

Follow these steps your body will thank you and your fasting will become much more fun because you will come out as a winner.

Thanks for reading this blog.

All the Best!

Rahul Talreja

Be Your Best Self Transformation








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Man on a mission to be the best version of himself and help others follow a path of living a healthier & happier life.

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