What to eat and what not to eat after 12 and up to 36 hours of fasting

The timing of breaking your fast is key, whether it's first thing in the morning, after getting up, or if you're practicing what's called intermittent fasting, or if you're on a ketogenic protocol.  The first foods you eat will be of great importance when it comes to supplying your body with the nutrients it may need.

However, there are variables that must be taken into account, such as sex, age and specific purposes, such as losing weight, increasing muscle mass, or whether specific nutrients are required, such as certain minerals or vitamins.

Today we will see what are the best options to break your fast and why some foods that we consider “healthy” would not be included in this choice.

Sugar, fat, eggs, dairy products and more have been demonized, but the truth is that all natural foods contain nutrients and the only way they can lose them is when they have been manipulated by the hand of man to be transformed or industrialized.

The first thing we must be clear about is that no food is harmful.  By giving priority to certain foods over others, I do so taking into account the lifestyle that most people follow today, such as a sedentary lifestyle, mainly, and the consequences produced by such habits. 

 

The protocols presented here are designed to restore balance to your body, increase your metabolism and improve your daily performance with lots of energy during the day and promoting restful sleep during your sleeping hours.

When you end a fast, whether after a normal night's sleep, intermittent fasting, or following a ketogenic cycle, your body is in a state of high sensitivity, especially at the hormone level, especially cortisol, even more so after an extended fast of 16, 20, 24 hours or more.

In this sense, consuming electrolytes, hopefully without sugar, is very beneficial since they contain sodium and potassium that help control aldosterone, another hormone that works like cortisol.  The bonus is that it also modulates cravings to eat between meals, and this is precisely because the electrolytes are balanced.

Another option is a consommé or broth that contains salt to keep cortisol and aldosterone in balance.

About 20 minutes later and to formally break the fast, the main macronutrient the body needs is protein.  Although carbohydrates and fat are stored in muscle and liver glycogen, as well as in adipose tissue, protein can only be stored in skeletal muscle.

If you do intermittent fasting for more than 18-24 hours or even for a prolonged period (24-36 hours) and you have also trained before breaking it, your body will need protein to replenish muscle tissue and perform other basic functions.

In this sense, your body will require foods that are absorbed quickly and easily, and these are the ones that should predominate at this time. Research indicates that a lean protein or a plant-based protein can fulfill this function.

Options:  hard-boiled eggs (not prepared with any fat), lean fish, or a plant-based protein shake.

After half an hour you can start adding more dense proteins, vegetables and fiber and continue eating normally.  It is just one hour before and one hour after breaking your fast that is the crucial time when your replenishment window opens and when you need to be especially careful about what you put into your body.

 

Foods to Avoid When Breaking Your Fast

Dairy.  It's true that for many people a piece of cheese, a whey protein shake or a cup of Greek yogurt is the easiest thing to do, but you should remember that at a time when your body is so sensitive, dairy products can cause excess acidity and inflammation.  However, if you do not have any intolerance, kefir, Greek yogurt or aged cheese are very suitable to be consumed with the last meal of the day.

Garlic, onion, wheat, barley or other fibers such as asparagus and artichokes are fructans (carbohydrates formed from fructose) and galactooligosaccharides because they are not easily absorbed in the small intestine, but reach the large intestine and are fermented.  That is to say, instead of absorbing nutrients, the intestine is looking for water to dissolve the fiber present in the colon.

Carbohydrates in general and much less in combination with fats.  This includes oats, wheat, and barley, among others. 

Although oats are sold to us as a food that does not contain sugar and therefore helps you gain muscle mass, neither potatoes nor pasta contain sugar, but like oats they are carbohydrates that accumulate as fat if they are not used. In addition, oats contain phytic acid, a compound that attaches itself to the body by adhering to minerals such as magnesium, zinc, calcium and iron, preventing their absorption.

Gliadin (a glycoprotein found in gluten) is a class of proteins found in wheat and other cereals in the grass genus Triticum. Gliadin activates zonulin signaling (a protein that increases the permeability of tight junctions between cells in the wall of the digestive tract) which causes increased intestinal permeability allowing microbial metabolites, toxins and food residues to enter the bloodstream.

Furthermore, it turns out that the tissue surrounding the thyroid gland is similar to that of the digestive tract and activating zonulin damages its glandular tissue.  These are just a few of the reasons why it is very important to exercise caution with what you consume before, during and up to an hour after breaking your fast.

 

Breakfast suggestions

Upon waking up, or after a night fast of 12 or even 20 hours

• Half an hour before breaking the fast, drink at least ½ liter of water with a little sea salt.
• ½ hour later, break the fast with a lean protein such as eggs, preferably organic, warm or hard-boiled; or another lean protein such as fish. If you are vegan, a plant-based protein (I personally take it with unsweetened coconut milk).
• After half an hour, have a more substantial meal with a predominance of good quality protein because this is what will help rebuild tissue and many other hormonal and enzymatic functions that this macronutrient performs. But now accompanied by vegetables and fiber, mainly. 

After an intermittent fast of 24 to 36 hours

• Sugar-free electrolyte drink half an hour before breaking the fast or even a rib broth (for carnivores), but just the broth, nothing solid.
• ½ hour later, break the fast with a lean protein such as eggs, preferably organic, warm or hard-boiled; or another lean protein. If you are vegan, a plant-based protein (I personally take it with unsweetened coconut milk).
• After half an hour, have a more substantial meal consisting of high-quality protein, nutrient-rich vegetables, fiber, and fermented foods that strengthen your intestinal health.

 

Recipes:

Shiitake Mushroom Frittata Pizza

Ingredients:

8 eggs

2 teaspoons olive oil

1/4 cup unsweetened, unflavored coconut milk

10 slices of shiitake mushrooms

1/2 green or red pepper

1/2 cup tomato sauce of choice divided

1 small bunch of basil leaves

1/2 teaspoon Italian seasoning optional

salt and pepper to taste

 

preparation

• Preheat the grill. Pour the eggs into a bowl and beat with the coconut milk. Season lightly with salt and pepper, add 3-4 tablespoons of tomato sauce and Italian seasoning, and beat again.
• Cut the bell pepper into slices. In a medium skillet, heat the oil over medium heat. Add the bell pepper and sauté in the oil for 2-3 minutes.
• Pour the egg mixture into the pan and gently separate the eggs from the sides with the spatula, allowing the mixture to fill in. Do this several times until it stops filling in quickly.
• Lower the heat, cover and cook everything together for about 4-5 minutes, until cooked through in the center.
• Uncover the eggs. Place the shiitake mushrooms on top. Place the pan under the grill to make the mushrooms a little crispy.
• Remove the frittata from the pan and transfer it to a cutting board. Season lightly with salt and pepper and sprinkle with fresh basil leaves.

 

Almond crepes

Ingredients for 4 crêpes:

4 eggs

¼ Blanched almond flour

1 tablespoon coconut oil

1 teaspoon Vanilla extract

¼ teaspoon ground cinnamon

1-2 tablespoons granulated sweetener

Preparation:

• In a medium bowl, whisk together the eggs, ground almonds, vanilla extract, ground cinnamon and sugar-free crystalline sweetener of your choice. Whisk until all ingredients are thoroughly combined and no lumps form. Set aside.

• Heat a 9-inch crepe pan over medium heat and use paper towels to rub coconut oil into the pan to grease it.

• Pour the crepe batter into the pan and tilt it in a circular motion so that the batter evenly covers the surface. The thickness of the crepes will depend on how much batter you use for each one. Typically, 1/4 cup is what is needed to make a 9-inch crepe.

• Cook the crepe until the sides start to crisp and come away easily from the pan. This should take about 2 minutes each, over medium heat.

• Loosen with a spatula and flip to cook the other side. Both sides should be lightly browned, and the crepes should be crispy on the sides and softer in the middle. Repeat with the next crepes.

• To serve, fill each crepe with the ingredients of your choice (whipped coconut cream, cream cheese…), form a triangle and top with complementary ingredients.

 

Nutritional information per serving: 1 crêpe (without fillings)

Calories: 135.8 kcal; Carbohydrates 2.2g; Fiber: 0.8g; Net carbs: 1.4g;

Protein: 7g; Fat: 11.2g.

 

Tuna waffles

Ingredients for 6 tuna waffles:

2 cans of tuna in pieces

1 egg

1 teaspoon minced garlic

3 tablespoons of mayonnaise

1 tablespoon lemon juice

1/4 cup coconut flour

1/2 teaspoon onion powder

2 tablespoons melted butter

Salt and pepper to taste

 

Preparation:

• Drain the liquid from the tuna and add it to a bowl.
• Add the egg, garlic, mayonnaise, lemon juice, coconut flour, onion powder and salt and pepper. Mix well.
• Preheat the waffle iron and brush with melted butter. Divide the tuna mixture into 6 pieces and place each portion on the greased griddle. Cook until golden brown. Serve with a side of lemon dill sauce.

Nutritional information per serving (1 waffle):

Calories: 155kcal | Carbohydrates: 0.2g | Protein: 16.4g | Fat: 9.8g