Tag Archive for: how to break a fast on keto

Fast Breaking Cheatsheet – How to Break a Fast Safely & Effectively

Fast Breaking Cheatsheet – How to Break a Fast Safely & Effectively

Fast Breaking Cheatsheet – How to Break a Fast Safely & Effectively

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Fast Breaking Cheatsheet - How to Break a Fast Safely & Effectively

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Fast Breaking Cheatsheet – How to Break a Fast Safely & Effectively

Intermittent Fasting – What to Eat Checklist + PDF Guide

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Timestamps ⏱

0:00 – Intro
0:45 – Protein Sources
4:06 – Carb Sources
6:00 – Types of Carbs to Avoid
6:46 – Fat Sources
7:22 – Types of Fat to Avoid
8:24 – Optional Supplements

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BEST Fats to Have AFTER Fasting (& What to Avoid)

BEST Fats to Have AFTER Fasting (& What to Avoid)

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hey it’s not rocket science to fast right i mean we just don’t eat and we don’t drink a whole lot of stuff and we just keep it simple right okay where things get more complicated is when you break a fast and i know you’re probably thinking thomas makes this overly complicated and probably makes it more advanced than it needs to be but the reality is if we’re not trying to get better all the time then we’re just remaining stagnant so i like to research i like to look into the stuff and i like to share it with you so now we’re talking about breaking a fast specifically when it comes down to fats what kind of fats are best what kind of fats are worst with breaking a fast well let me first go out and say ideally it should just be lean protein but some protein is going to have fats along with it and sometimes you’re doing a ketogenic diet and you want to get those fats in so let’s break down what you should avoid at all costs and what you should try to implement if that is the case hey please do hit that red subscribe button we’ve got over 2 million subscribers we are one of the leading intermittent fasting channels and i would love if you’d hit that subscribe button and join our tribe and also hit that little bell icon so you can turn on notifications so you never miss our daily educational videos all right let’s rock and roll so here’s what’s going on when you break a fast you’re going to have a degree of inflammation that occurs it’s fairly natural it’s very natural okay every time we eat inflammation increases natural response okay doesn’t mean that food is bad doesn’t mean that inflammation is bad but after you break a fast you’ve gone a period of time without eating to the point where when you do eat the contrast of inflammation is going to be significantly higher so you’ll feel it well what we have to remember is that while we are fasting we are slowly breaking down our gut layer a little bit our gut mucosal layer which is sort of our layer of protection between the nasty bacteria in our gut and our precious bloodstream right it’s a self-contained hermetically sealed bacteria quite literal cesspool that is fine in its own world but if it leaks into the bloodstream it’s a problem so when we break our fast one of the things that we need to be cognizant of is making sure that we do not let what is in that digestive system leach into the bloodstream and it sounds like it’s not even something that would normally occur but believe it or not it happens all the time they’re called lipopolysaccharides and they’re components of bacteria that can leak through our intestinal tract because we get little micro tears and little breaks because we have inflammation point is i want to look at some research that shows which fats allow those lipopolysaccharides to get in or encourage them to cross in the bloodstream and which ones do not okay so let’s start with saturated fat for a second largely saturated fat is fine okay we need it for myelination we need it for the brain we need it for the nerves okay and it’s good for a lot of different things but not right when you break a fast there was a study that was published in the journal called health and disease okay and they found that a higher saturated fat content like 60 saturated fat and higher ended up triggering an increase in the amount of lipopolysaccharides that went into the bloodstream okay now what we have to remember here is that after a fast we already have a spike in inflammation well there’s other research that indicates if we have lipopolysaccharides that come into the bloodstream after a fast the inflammation that’s already elevated can elevate two times more so if we can limit the amount of saturated fat after a fast not only is it going to help that issue it’s also going to potentially help some of the gut distress that comes with it because your gut is sensitive saturated fat takes a longer time to break down that’s probably why it’s triggering stress in the gut and that leeches in right okay let’s break it down a little bit more and talk some other fats for a second mct oils i would not usually recommend after a fast why they absorb so fast they absorb through a mechanism called passive diffusion where they just absorb right into the bloodstream and they don’t go through any real digestion they don’t require pancreatic lipase which sounds like a good thing because you get rapid absorption but your gut distress might really end up just throwing a wrench in your day so i don’t really recommend that okay what about omega-6s okay i’m talking about things like walnut oil soybean oil canola oil if you know me and you probably do then yeah that’s probably not what you want to be consuming the reality is though it does not affect lipopolysaccharides that’s what’s weird okay omega-6s are inflammatory in other words for sure but as far as lipopolysaccharides go they don’t seem to have as much of an effect there okay now let’s touch over to omega-3s for just a second omega-3s seem to suppress the amount of lipopolysaccharides getting into the bloodstream so let’s visualize back up for one second okay you’re breaking your fast breaking your fast by itself already causes inflammation to go up not the end of the world it’s life you are now at a crossroads you can control the inflammation where it’s at now cut your losses or you could eat more foods that’s going to trigger more inflammation i think you know which fork to take right the one that’s not going to increase inflammation more you cut your losses leave your inflammation where it’s at because that’s normal so no saturated fat because that’s going to do it we don’t want to have omega-6s because that’s going to trigger inflammation in other ways but then we can actually have omega-3s that stop the lipopolysaccharides from getting into the bloodstream it doesn’t mean that it’s going to lessen the inflammation that you already have from your fast but it’s going to stop the leaking it’s going to plug the hole at least so your boat’s not going to continue to sink okay so omega-3s you’re going to get from good quality salmon or good quality like grass-fed grass-finished meat by the way i always say if you’re looking for good quality meat to break your fast with my favorite is utilizing butcher box there’s a link down below if you want to check them out i like them because it makes it easy i don’t have to go to the grocery store i can just get meat delivered right to my doorstep and it’s always grass fed always grass finished and super super good stuff quite honestly i think it’s just a tremendous bargain so they’re a big supporter of this channel go ahead and check them out down below in the description again thank you butcherbox for sponsoring this content and making sure that this channel stays alive through all these crazy times and everything like that so check them out down below in the description special link special pricing for anyone that watches my channel down below but check them out after this video let’s keep going and then of course like i talked about you want to avoid the mct oil okay just because that’s going to cause a lot of gastric distress but then there’s some other interesting stuff okay there’s a study that was published in the journal inflammation okay and this found that there’s a specific kind of fat called oleonolic acid that seems to actually prevent lipopolysaccharide induced gut barrier disruption that simply means that for whatever reason it’s blocking the breakdown of the gut it’s blocking that breakdown so after a fast we still have some continual breakdown let’s say you break your fast you eat something that food is going to be abrasive and it’s going to continue to break down the gut a little bit more but this oleonolic acid is going to stop that now where do you find that usually olive oil a little bit in avocado oil but i’m not a fan of breaking a fast with high amounts of fat anyway i usually just like lean protein so the lean protein that i would go for would be one that has the leanest cut of meat possible but still has a little bit of fat but making sure like it’s grass-fed grass finish so it at least has a higher omega-3 value but then i might drizzle a tiny bit like a teaspoon or two teaspoons of olive oil because this research is pretty compelling okay so now i’ve got like a piece of salmon or a lean piece of steak or a lean piece of good quality chicken and i’ve drizzled a little bit of olive oil on it and made it pretty simple point is after fast we need to control lipopolysaccharides the best that we possibly can and i’ll go on record and say that probably the best way that you can control that is to limit your carbohydrate consumption after a fast okay despite all the stuff i’m talking about with meat and despite all the stuff i’m talking about with fats the biggest impact you can make is probably just by reducing the carbohydrate intake right when you break your fast anyhow just wanted to share some interesting research because i’m always trying to advance myself with this as well i will see you soon in fact i’ll see you tomorrow

This Post Was All About BEST Fats to Have AFTER Fasting (& What to Avoid).
BEST Fats to Have AFTER Fasting (& What to Avoid)

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Questions that will be answered within this video:

– What is the importance of breaking your fast safely?
– Why is breaking your fast with the right types of fats so crucial?
– What damage can the wrong types of fats cause upon breaking a fast?
– Which fasts are the most ideal for breaking a fast?

References

https://link.springer.com/article/10.1007/s10753-012-9523-9
https://pubmed.ncbi.nlm.nih.gov/28545546/
https://pubmed.ncbi.nlm.nih.gov/18217953/
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Official Fast BREAKING Checklist – How to Break a Fast Safely

Official Fast BREAKING Checklist – How to Break a Fast Safely

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if a picture is worth a thousand words then a checklist is worth a million words so I’ve given you a visual representation of a fast-breaking checklist you see intermittent fasting is really easy but when it comes down to breaking the fast it can get a little bit complicated and I’ve spent a lot of time doing in-depth videos that really really get granular and you could definitely check those out I’ll put them in the description but I figured let’s just do a simple video that gives you the basics of breaking a fast in terms of a checklist so we’ll just go ahead and dive right in now I do ask that if you haven’t already you hit that red subscribe button and then hit that little bell icon we have new videos coming out all the time we are really pumping out really good high-quality content and I really would appreciate if you would hit that subscribe button and also turn on notifications all right so the number one golden rule that everyone needs to follow no matter what diet you actually do within intermittent fasting for example if you’re vegan vegetarian and ketone on keto whatever the one rule that still applies is do not mix your fats and your carbs when you break a fast so that means no combining a rice cake with almond butter that means no combining a greasy steak with a piece of bread no fats and carbs combined and this reasoning is simple when you eat carbohydrates you spike your insulin okay but when you eat fats you spike your insulin via another pathway and I’m gonna make it very simple it’s it’s called the oscillation stimulating protein process so what that does is it compounds the insulin spike from the carbohydrate basically when you combine fats and carbs you get a really large insulin spike and you run a much higher risk of storing fat so it’s just not even worth messing around with it when you break it fast so just don’t combine them you can combine them later on if you want to but definitely not when you break a fast okay got that out of the way if you are non keto ok non keto I want you to break a fast with lean protein or a lean protein shake generally recommend a pea protein shake or a hemp protein shake instead of way I’m not anti whey protein but right when you break a fast can be very hard on your gut mucosal layer so be very cautious there I want you to have a high glycemic index carbohydrate which sounds crazy but if you’ve ever heard the old thing about after a workout how you should have a high glycemic car because it helps you absorb glycogen it helps you absorb the carbohydrates better well that’s essentially what we’re after here okay you have to almost envision the end of your fast as being like a workout okay you need your protein in and then you actually need your carbohydrates in to restore glycogen but you want to do it with a high glycemic index carbon example of that would be something like a rice cake or perhaps a puffed rice organic puffed rice cereal or something like that that doesn’t have any sugar added to it just a straight up high glycemic carbon another good example is a potato that has been baked with no butter anything on it because the baking process the heating of a potato separates the starch molecules to make it very high glycemic okay then bone broth is okay you don’t have to have it but a lot of people ask about it so bone broth is definitely okay there’s no fat in Mon Roth you’re good to go fructose a small amount now what I mean by that is like a half of a small orange or a half of a nectarine something like that or some berries okay in fact berries you may want to even be careful with because we want to keep the fiber content pretty low okay we don’t want to slow digestion we want to just make it nice and simple what fructose is gonna do is it’s going to combine with this carbohydrate here to enhance absorption regular carbohydrates have a different transport system than fructose carbohydrates so you can actually increase the absorption of carbohydrates by having maybe 20 grams of carbohydrate or 10 grams of regular carb and 10 to 20 grams of fructose okay and then I usually recommend a couple Omega 3 tabs okay so like couple capsules of Omega 3s because it’s going to help with protein synthesis okay it helps with the potential absorption of this protein here okay now let’s jump over to keto if you’re doing keto and you’re breaking a fast also lean protein I mean chicken I mean fish I highly recommend you don’t use lean red meat right when you break a fast and trust me I’m still cool with red meat I love it I just don’t have it right when I break fast as digestive lis it’s tough and usually it has a fair bit of fat in it you can get lean chicken or you can get lean whitefish and make it really easy again when it comes down to the shake I recommend doing a pea protein shake or a hemp protein shake I went ahead and I put a link down below for Sunwarrior they have this blend called the warrior blend which is a blend of pea and hemp protein and it’s perfect for breaking a fast it’s not gonna have the dairy it’s not gonna have the way in there but it gives you the complete abundant amino acid profile that you need that’s really easy for your body to break down so special link down below with a discount for anyone that wants to check it out okay then we have again bone broth makes the cut good to go there low fat now this so is against the grain of what you’re thinking right your keto you want to break that fast with fat but you need to control it okay you break that fast you keep it lean protein just your shake or just your chicken or just your fish and low fat couple tabs of omega-3 three or four maybe at the most okay that’s the only fat that you’re gonna get in is coming from your omega-3 capsules period okay then remember with any of these categories 60 90 120 minutes later you have a regular meal which again lots of videos down below in the description that explain that thoroughly I’m trying to keep it simple for this video we have to have a cortisol reduction protocol here’s what happens cortisol is elevated when we fast cortisol is okay cortisol helps us burn fat okay it is good the only time cortisol is bad is when it is combined with insulin and when is insulin prevalent in our body when we are eating so case in point we need to reduce our cortisol levels prior to eating because if we are eating and our cortisol levels are still high a lot of what we eat is going to get stored so we need to exercise best efforts to control and reduce cortisol before we eat so cinnamon having a little bit of cinnamon before we break our fast has a big effect so cinnamon does something very interesting in your body it mimics insulin okay so when it mimics insulin it triggers your blood sugar to drop a little bit but it also has a cortisol modulating effect so a little bit of cinnamon goes a long way about a half an hour before you technically break your fast add some salt to your water you know pretty liberal amount a couple teaspoons before you break your fast what this does is it backs off of aldosterone a little bit within your body long story short when aldosterone is spiked up you’re going to have a cross reaction where you have cortisol spike depth so actually salt can potentially lessen cortisol so go ahead and give that a shot and then a fun one take a couple of magnesium tabs a couple hours before you break a fast because magnesium has been shown to control cortisol a little bit so the Journal of neuropharmacology found that magnesium deficiencies increased brain cortisol levels so when you’re deficient in magnesium which by the way studies have shown that for whatever reason fasting tends to deplete magnesium at astonishingly high levels compared to other minerals more so than potassium sodium whatever I don’t understand why but the studies have shown that so when you’re fasting you can expect to be deficient in magnesium which is going to drive up your cortisol so if you have some magnesium you can lessen that but it activates what’s called a pair of an tickler hypothalamic nucleus when you’re deficient in magnesium which makes you feel more stressed out point is have a little magnesium women-specific okay so if you are a female and you’re breaking a fast lean protein or a shake again Sunwarrior down below in the description if you want to check that out seaweed why iodine support iodine is a mineral you lose it and it’s very very essential okay you need it for your thyroid tyrosine combined so with iodine that you get from your diet to of course make active t3 thyroid hormone and when you’re fasting I don’t want your metabolism to slow down I don’t want your thyroid just slow down I want to keep it amped up I want to give it everything it needs so I have a little bit of seaweed snacks now I have some other tips for you here no gluten no gluten I don’t care who you are if you are a female you really need to stay away from gluten especially when you break your fast gluten can be very very cross contaminating when it comes down to the immunoglobulin affect within your body okay it triggers the release of a protein known as zon Ulan and this zhonya ‘ln triggers basically what’s called a TPO antibody to release which can attack your thyroid gland which sounds really aggressive and scary it’s not quite like that it’s just basically you potentially have something standing in the way of your thyroid operating it’s best and studies have shown that gluten definitely does cause some these issues it’s just hard to tell who it does it with and who it doesn’t and do you have to have an autoimmune condition etc etc the point is don’t risk it okay no dairy inflammatory and difficult for women especially because of the hormone effects right we’re very sensitive when we break our fast because have to be careful there and then lastly I know it got a little bit scraped up there but a bonus would be shellfish you can break your fast with like some shrimp or some scallops why because yes you get the protein and you get less connective tissue with the protein so it absorbs better but then you’re also getting the iodine that you would normally get from the seaweed but you’re also getting zinc and you’re getting copper which is going to further help your thyroid so shellfish really works well for women but I know not everyone can do that so any help kept it simple take a screenshot do whatever you got to do but please also give this video a share because I really want to get the word out and making it simple for people as always to keep it locked in here on my channel and I’ll see you soon [Music] you [Music] 

This Post Was All About Official Fast BREAKING Checklist – How to Break a Fast Safely.
Official Fast BREAKING Checklist - How to Break a Fast Safely

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Official Fast BREAKING Checklist – How to Break a Fast Safely – Thomas DeLauer

Get your pen and paper ready (or take it down in your notes on your phone, lol) because it’s checklist time!I’m going to give you a checklist that provides you with everything that you need in order to correctly break your fast. This is applicable to all types of diets, including a non-keto, keto, female-oriented, and a special cortisol-reducing protocol checklist! It’s gonna be fun and hopefully it help making breaking a fast easier for EVERYONE! Let’s dive in and I’ll see you in the COMMENTS!!

Golden Rule: Do not pair Carbs & Fats

Non-Keto

– Lean protein/protein shake
– High GI carb
– Bone broth
– Fructose
– Omega-3s

Keto

– Lean protein/shake
– Bone broth
– Low-fat
– Omega-3s

Cortisol-Reducing Protocol

– Cinnamon – acts like insulin excess blood sugar gets into the cell, lowers cortisol
– Add salt to back off production of aldosterone
– Still break fast with lean protein (not as big of an insulin spike)
– Magnesium:
A 2012 report, published in the Journal of Neuropharmacology, found that magnesium deficiency caused an increase in the production of cortisol in the brains of the mice, specifically by activating the paraventricular hypothalamic nucleus, a part of the brain that controls responses to stress and anxiety

Concluded: Magnesium calms your nervous system and prevents excessive cortisol by restricting its release and acting as a filter to prevent it from entering the brain

Women Specifically:

– Lean Protein/Protein Shake – lowers blood sugar so cravings are less
– Seaweed (iodine)
– No Gluten (thyroid)
– Avoid dairy
– Bonus: Shellfish

My Top Foods to Break a Fast With:

How to Break a Fast:

How to Break a Fast For Women [Female Fasting Instructions]:

What Breaks a Fast and What Does NOT Break a Fast – The Official Video:

The #1 Fasting Rule Everyone Needs to Know:

OMAD is Effective, but 2MAD is Better (and safer):

Fasting Guides

How to do Intermittent Fasting: Complete Guide:

Complete Women’s Guide to Intermittent Fasting:

Beginners Guide to Prolonged Fasting | 24-72 Hour Fasting Instructions:

Fasting Guidelines: What You CAN and CANNOT Drink:

Intermittent Fasting over Age 40 : The Complete Guide:

Keto Guides

How to do a Keto Diet: The Complete Guide:

Keto Over Age 50 – Instructional Guide:

Full Beginner Keto Meal Plan: Exactly What to Eat:

References

http://diabetes.diabetesjournals.org/content/53/2/294.short
https://www.ncbi.nlm.nih.gov/pubmed/25546413

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3-Step Soup Recipe for Breaking a Fast

3-Step Soup Recipe for Breaking a Fast

3-Step Soup Recipe for Breaking a Fast

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I got some fuck cook in here oh nice call it fast break fun and I kind of discovered it by accident see I used to always talk about specific things to break a fast with and why you would have these specific things and then I realize all these could be combined into a Vietnamese flour recipe so if you like soup if you like Vietnamese FUD and I have the perfect fast breaking recipe for you I’m gonna make it super quick I’m gonna give you the benefits of each but I really just want to be able to give you the details so you could make this and have something tasty especially I don’t know you feel like having something savory make sure you hit that red subscribe button and then please hit that little bell icon so you can turn on notifications so you know whenever I go live or post a new video also after this video there is a link down below for thrive market the cool thing is I’ve been able to create grocery boxes through thrive thrive is an online grocery store and I’ve been able to put like all the ingredients that I would use for this particular fast break into a grocery box so I have my Aikido box my fasting box all that stuff so anyhow like if you just want to get your groceries delivered to your doorstep you’re gonna want to check out thrive down below but wait until after this video is done because you can get all the ingredients and know what you want what you don’t etcetera etc all right so when we break the fast it’s all about gut health and keeping it easy on the gut so I started in I already got this going for the essence of time with some good quality bone broth in this case I use chicken bone broth but I alternate between chicken and beef beef bone broth it’s gonna have a little bit more of a high collagen content your gut mucosal layer wears down during a fast okay so you need to try to support it the best that you can so you need to try to get the collagen in you get the glutamine you get the glycine all that stuff that’s coming from bone broth and it’s going to help stabilize and help get your gut a little bit more warmed up plus the other benefit when you turn this down a little bit is that you’re getting a lot of the the minerals back in okay so when you go through a fast you’re losing minerals so let’s just cut right to the chase I’m gonna give you two little breakdowns for this one if your keto and one if you’re not I’ll start with the keto orientation I’ve already got the soup going here now what I have is I have five ounces of super lean chicken or turkey okay and you want it you can use shrimp too you want to use a lean meat okay the reason you want to use a lean meat is twofold okay one I want you to be able to keep control of the that are coming into your body but to I don’t want you to have a large amount of fat coming in right after a fast a small amount is all you need and we’re gonna use a specific kind of fat I don’t want the saturated fats coming from the proteins right now I want to control the fat that’s coming in and again this is only if you’re gonna be keto right okay additionally it’s also really important to note that if you have a good amount of protein after a fast it’s going to make it so your blood sugar comes down a little bit when you do eat other food okay protein has a powerful effect at reducing our blood sugar simply because it ends up spiking our insulin in an indirect way okay so I’ve got that in there that’s just cooking for a little bit and I used one carton of bone broth basically you want to use anywhere from like 7 to 10 ounces somewhere in there okay here’s the important thing actually been add that last a little bit of ginger also helping with a digestive side of things but also in anti-inflammatory okay so in this case I’m just gonna eyeball it but probably just going for a couple teaspoons there plus it’s gonna give it the actual fuck taste that we want okay then here’s a big one apple cider vinegar now I add the apple cider vinegar after the pho has been heated up a little bit I don’t want to be adding this when it’s cooler because I don’t want to denature some of the protocol remember this has living organisms in it it has probiotic effect so we want to put it in towards the end so it’s not just cooking the goodness out of it okay but a big reason actually for the apple cider vinegar is the taste but also the acetic acid brings our blood sugar down again we don’t want crazy blood sugar spikes we want to keep it under control coming out of the fast but a sieve gas it also has powerful effects when it comes down to inflammation modulation in the gut too so you can eyeball it I go a couple tablespoons maybe even three it gives it the tang enos that you want okay it’s also gonna give it kind of that Vietnamese taste I use this you don’t have to use this particular one this is a seasoning it just has a little bit of kelp in it gives it sort of just again a little bit of an Asian feel you can put tamari sauce in there don’t use soy sauce you don’t want to have gluten it’s gonna spike what’s called zhonya and a protein in your body that’s gonna cause a leaky gut trigger a bunch of inflammation counteract the effects of a fast okay this is sizzling really nicely now if we’re keto remember if we’re keto I’m gonna add a half a tablespoon a tiny tiny amount of MCTS tiny tiny amount maybe tying it more than that look I’m in a mess anyhow it’s all I wanted their super small amount I don’t want the fats coming from the meat I want the MCTS because they’re gonna break down faster I keep my fats very low when I break too fast sometimes almost zero here we’re talking a couple grams of fat but I think it’s gonna help you produce a little bit more in the way of ketones okay now there’s one very important thing that we have to add in here and this is going to be some kind of seaweed flakes the seasoning I used here had kelp in it so it would actually work just as fine but I put this in last because I don’t want to break down too much of the phytonutrients in there but I’m not going for the phytonutrients I’m going again for two things flavor but more importantly iodine I want the iodine now if you’re a female and you’re fasting this is extra important because that iodine is what’s going to support your thyroid our thyroid takes tyrosine from protein like we just ate with the chicken and it combines it with iodine to create our thyroid hormones okay t1 t2 t3 and t4 if we don’t have iodine we cannot create this stuff I can’t overemphasize how important that is so that’s why I added it to the mix okay if you are keto your fast break meal is done your fast break Vietnamese pho is done if you’re not keto this is super important please pay attention if you fast but you’re not doing keto do not add the MCT oil do not instead you’re going with a handful of rice noodles not regular noodles not ramen noodles I want rice noodles you guys rice noodles don’t have the gluten in it so we don’t get that Sanyal in effect the reason I don’t want the fat coming in if you’re doing carbs is because I don’t want to spike your insulin with carbs at the same time as I have fat coming in I sound like a broken record but here’s what happens you spike your insulin cells open up to let the glucose in it would also mean the fat would come in for the ride it’s like opening the door for your friends but also a burglar to come in we don’t want the fat to come in and go to storage rice noodles cook very fast so if you were doing this you probably want to add the rice noodles a little bit earlier but I’m just gonna let them kind of cook in there with the broth but the other thing is this is giving you a moderately high glycemic car rice noodles are pretty high glycemic so it’s gonna spike your insulin really pretty decently and then come back down so that sixty minutes later you can have just a normal meal this is just such a perfect meal and yes I know this questions gonna come up you can cook this ahead of time and you can have it just laid out in your fridge ready to go this stuff C let those rice noodles go a little bit more so remember right now this concoction is sort of a mix if you’re making this outside of your break fast period you absolutely can have a little bit of oil and a little bit of the rice noodles but again you just want to keep it simple [Music] and boom is good to go now it’s a little bit thicker in terms of the actual like the color that you would see maybe in traditional Vietnamese thought but the cool thing is that Vietnamese food uses bone broth that’s the whole point it’s a high quality good healthy soup so it’s all gonna depend on what kind of bone broth you do if you make your own bone broth it might be a little bit thinner then you’re in business but this is what we got today and it smells so amazing man that is good enough to make me want a fast every single day honestly just to have this but I don’t recommend that you fast every single day and that is seriously good you guys won’t try some yeah all right well as always make sure you keep it locked in here in my channel you don’t have to be fasting to enjoy this obviously it’s a good keto recipe good non keto recipe get you all the benefits everything I talked about putting is a great way to break your fast especially when you want something warm savory and a little bit cozy as always see you soon

This Post Was All About 3-Step Soup Recipe for Breaking a Fast.
3-Step Soup Recipe for Breaking a Fast

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3-Step Soup Recipe for Breaking a Fast – Thomas DeLauer

I got some pho cooking here. Whoa. Nice. Call it Fast Break Pho, and I kind of discovered it by accident. See, I used to always talk about specific things to break a fast with and why you would have these specific things. And then, I realized all of these could be combined into a Vietnamese pho recipe. If you like soup, if you like Vietnamese pho, then I had the perfect fast breaking recipe for you. I’m going to make it super quick. I’m going to give you the benefits of each. I really just want to be able to give you the details so you can make this and have something tasty, especially, I don’t know, if you feel like having something savory.

All right, so when we break a fast, it’s all about gut health and keeping it easy on the gut. So I started, and I already got this going for the essence of time with some good quality bone broth. In this case I use chicken bone broth, but I alternate between chicken and beef. Beef bone broth is going to have a little bit more of a high collagen content.

Your gut mucosal layer wears down during a fast, so you need to try to support it the best that you can. You need to try to get the collagen in. You get the glutamine, you get the glycine, all that stuff that’s coming from bone broth, and it’s going to help stabilize and help get your gut a little bit more warmed up. Plus, the other benefit, let me turn this down a little bit, is that you’re getting a lot of the minerals back in. When you go through fast, you’re losing minerals.

Let’s just cut right to the chase. I’m going to give you two little breakdowns for this. One, if you’re keto and one if you’re not. I’ll start with the keto orientation.

I’ve already got the soup go in here. Now, what I have is I have five ounces of super lean chicken or turkey. You can use shrimp too. You want to use a lean meat. The reason you want to use a lean meat is twofold. One, I want you to be able to keep control of the fatty acids that are coming into your body. Two, I don’t want you to have a large amount of fat coming in right after a fast. A small amount is all you need, and we’re going to use a specific kind of fat. I don’t want the saturated fats coming from the proteins right now. I want to control the fat that’s coming in. Again, this is only if you’re going to be keto. Additionally, it’s also really important to note that, if you have a good amount of protein after a fast, it’s going to make it so your blood sugar comes down a little bit when you do eat other food. Protein has a powerful effect at reducing our blood sugar simply because it ends up spiking your insulin in an indirect way.

I’ve got that in there. That’s just cooking for a little bit. I use one carton of bone broth. Basically, you want to use anywhere from seven to 10 ounces, somewhere in there. Here’s the important thing. Actually, I’m going to add that last. A little bit of ginger, also helping with digestive side of things, but also in anti-inflammatory. In this case, I’m just going to eyeball it, but probably just going for a couple of teaspoons there. Plus, it’s going to give it the actual pho taste that we want.

Then, here’s a big one, apple cider vinegar. Now, I add the apple cider vinegar after the pho has been heated up a little bit. I don’t want to be adding this when it’s cooler, because I don’t want to denature some of the probiotic effects. Remember, this has living organisms in it. It has probiotic effect. We want to put it in toward the end so it’s not just cooking the goodness out of it. A big reason, actually, for the apple cider vinegar is the taste, but also the acetic acid brings our blood sugar down again. We don’t want crazy blood sugar spikes. We want to keep it under control coming out of the fast. Acetic acid also has powerful effects when it comes down to inflammation modulation in the gut too. You can eyeball it. I go a couple tablespoons, maybe even three. It gives it the tanginess that you want. It’s also going to give it that pho Vietnamese taste.

Now, it’s a little bit thicker in terms of the actual, like the color that you would see maybe in traditional Vietnamese pho. The cool thing is Vietnamese pho uses bone broth. That’s the whole point. It’s a high quality, good, healthy soup. It’s all going to depend on what kind of bone broth you do. If you make your own bone broth, it might be a little bit thinner.

All right. Well as always, make sure you keep it locked in here on my channel. As always, see you soon.

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