If you are following IF, it’s important to monitor what you eat as well as when you eat. Whether you do the 20:4, 18:6, or 16:8 method, you’ll want to carefully choose your first meal after a fast.
Some foods should definitely be avoided when you’re ready to break your fast. Pass on that cake in the fridge or the burger you were dreaming of. When breaking a fast, the goal is to keep your insulin at a normal level because it hasn’t been active for a long period of time.
Here are some symptoms you may experience if you eat food that spikes your insulin:
- Lower energy levels
- Increased fat storage
- Bloating
- Slower weight loss progress
Scientifically-approved Drinks and Meals that We Recommend
First, drink water/apple cider vinegar:
First things first – do not forget your liquids. You can always start your meal with a spoonful or two of apple cider vinegar mixed with water. This drink will improve your digestion and balance your electrolytes.
Secondly, choose one of our recommended appetizers:
1. Rice Noodle Broth And One Egg White (10-min preparation)
Ingredients:
- 1 cup bone broth – low sodium
- ½ pack of rice noodles
- 1 shredded carrot
- 1 egg (only the egg white)
Instructions:
In a pan, mix broth, noodles, and shredded carrot. Let it simmer for 10 minutes.
Meanwhile, put 1 egg in the water and bring to a boil. Boil for 7 minutes, remove the egg shell and yolk, and serve the egg white next to the soup.
Nutritive values per portion:
| Energy value | 387Kcal |
| Proteins | 21g |
| Carbohydrates | 47g |
| Of which fibers | 3g |
| Of which sugars | 5g |
| Fats | 2g |
| Of which saturated | 0g |
| Of which cholesterol | 10mg |
| Vitamin A | 835%RDI |
| Vitamin C | 6%RDI |
| Iron | 2%RDI |
| Calcium | 33%RDI |
2. Mediterranean Salad With Leftover Lean Chicken (10-min preparation)
Ingredients:
- 1 tomato
- 1 cucumber
- Leftover small piece of lean chicken (if no leftovers, quickly boil one)
- Olive oil
- Salt
Instructions:
Cut the veggies and place them in a bowl. Cut the chicken meat into small pieces and add it to the salad or serve it as a side dish. Season everything with olive oil and salt.
Nutritive values per portion:
| Energy value | 328Kcal |
| Proteins | 40g |
| Carbohydrates | 10g |
| Of which fibers | 2g |
| Of which sugars | 5g |
| Fats | 17g |
| Of which saturated | 3g |
| Of which cholesterol | 86mg |
| Vitamin A | 44%RDI |
| Vitamin C | 24%RDI |
| Iron | 8%RDI |
| Calcium | 12%RDI |
3. Coconut Smoothie (5-min preparation)
Ingredients:
- 1 cup of coconut water,
- 1 tsp. of coconut oil (rich in MCT)
- ½ cup raspberries
- ½ scoop of collagen or protein if tolerated well
Instructions:
Blend all of the ingredients together until smooth.
Nutritive values per portion:
| Energy value | 285Kcal |
| Proteins | 14g |
| Carbohydrates | 29g |
| Of which fibers | 10g |
| Of which sugars | 9g |
| Fats | 6g |
| Of which saturated | 4g |
| Of which cholesterol | 0mg |
| Vitamin A | 100%RDI |
| Vitamin C | 50%RDI |
| Iron | 0%RDI |
| Calcium | 50%RDI |
4. Rice Cakes Pomodoro (5-min preparation)
Ingredients:
- 2 rice cakes
- 3 tbsp. cottage cheese
- 1 tomato
Instructions:
Spread the cottage cheese on the rice cakes; place tomatoes on a side dish.
Nutritive values per portion:
| Energy value | 219Kcal |
| Proteins | 15g |
| Carbohydrates | 26g |
| Of which fibers | 1g |
| Of which sugars | 7g |
| Fats | 6g |
| Of which saturated | 3g |
| Of which cholesterol | 25mg |
| Vitamin A | 44%RDI |
| Vitamin C | 14%RDI |
| Iron | 0%RDI |
| Calcium | 18%RDI |
What’s Next?
These meals are only meant to begin your eating window. They aren’t intended to provide the calories and nutrients that a full meal would. After having them, feel free to have another healthy dish of your choice.