HOW TO BREAK A FAST: Best Results & Worst Mistakes (Refeed Syndrome)

After water fasting, its time to eat again! What should you eat to break your fast in order to maximize not just your results, but also your safety?
►Fasting Safe Electrolytes: https://bit.ly/Fasting-Electrolytes

How to break a fast is certainly a topic with a lot of conflicting information... That’s why in this video we investigate science. By understanding how water fasting affects our body, we will be better able to pick the proper foods to eat after our fast.

We will investigate safety, learning about refeeding syndrome, and its underlying causes, rooted primarily in electrolyte deficiencies and imbalances. We will also look at how meal timing affects hormone status, and examine the ways in which different macronutrients are metabolized in our bodies. We will see how water fast length can alter our refeeding plan. For example breaking a 3 day water fast vs 7 day water fasting.

Depending whether intermittent or extended fasting, people will spend hours, days, or even weeks not eating for reasons typically involving fat loss, improving health and longevity and stimulating autophagy, but after dedicating so much time to the fast, breaking the fast, and the best foods, optimal quantities, and timing, doesn’t seem to get talked about as much as it probably should.

We can build the optimal refeeding plan in just 3 steps in order of priority.

First and highest priority, we need to identify the potential risks and dangers of refeeding after fasting. We will check the medical guidelines surrounding safe refeeding and use them as the foundation of our plan. Let’s make these safety guidelines common knowledge, and eliminate practices that might be dangerous to health as the first step in narrowing down our refeeding plan.

Then after we tick off potential dangers, we can further cut out foods that might lead to unpleasant complications. Digestive enzyme levels are constantly shifting and may be low after fasting, understanding how these enzymatic changes happen and affect the digestion of different foods, can help ensure refeeding goes not just safely, but also enjoyably. By the end of this section we will have further narrowed down fast breaking recommendations, cutting out foods which while they might have been within safety guidelines, could have been more likely to cause digestive problems when consumed after prolonged fasting.

LOW FODMAP FOOD LIST: https://www.ibsdiets.org/fodmap-diet/fodmap-food-list/

Then finally we can take what’s left and work within these parameters to maximize our benefits. If we want to pick foods which are the least likely to undo the benefits of fasting it’ll mean seeing if one food could actually be more detrimental versus another . We’ll also look into whether altered hormones, after fasting, should have a bearing on what (and when) we choose to eat!

As a general rule of thumb, you’ll want to avoid heavily processed foods, as they often contain refined sugar which will spike insulin, and they are often high in sodium.

While the guidelines in section one stipulate a minimum protein recommendation, they are pretty ambiguous when it comes to selecting carbs vs fats for your remaining energy needs.

The only mention of carbohydrates in the NICE guidelines is here where the use of and/or seems to imply that the exact balance is of less relevance to them.

But since fats do little to trigger insulin on their own, and insulin is responsible for the shifts which potentiate refeeding syndrome, shifting the ratio more in favour of fats might be the best approach.

So while I’ve seen recommendations ranging all the way from, MCT oil which is pure fat, to a piece of very lean protein which contains next to no fat, I think the best approach is to meet in the middle, selecting foods which are both a source of protein and also fat, while being low in carbohydrates.

If you follow an omnivorous diet, this would mean picking meat which isn’t defined as lean, for example striploin steak, a chicken leg, or a salmon fillet. These three also make the low fodmap food list. If you’d rather avoid meat, something with a similar macronutrient profile, perhaps tofu which is also on the low fodmap list, or a meat substitute, just be sure it doesn’t have too much sodium.

Видео HOW TO BREAK A FAST: Best Results & Worst Mistakes (Refeed Syndrome) канала Dorian Wilson