Tag Archive for: how to break a fast properly

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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The #1 Fasting Rule Everyone Needs to Know

The #1 Fasting Rule Everyone Needs to Know

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simplicity it makes all the difference an intermittent fasting is simple however it gets complicated a lot so let’s go ahead and talk about the basic number one cardinal rule that you need to know about intermittent fasting and that is simply put you pay attention to how you break your fast and that is that everything else is important but not nearly as important as that piece so we’ll break it all down keep it simple and I’ll give you some solutions so let’s go ahead and dive in hey please do make sure you hit that red subscribe button and then make sure you hit that little Bell icon so you can turn on notifications and never ever miss a beat alright let’s have some fun with this so first thing that we have to talk about its insulin sensitivity why is breaking your fast so important well because during your fasting period you are insulin sensitive what does that mean I mean insulin is the absorptive hormone so what that means for us is when you consume food you spike what is called your insulin and that insulin turns on the cells ability to absorb food well when you go an extended period of time without eating your insulin sensitivity improves so what that means is that you’ve gone so long without food that when you do eat the contrast causes a big spike in insulin so you absorb a lot more of what you’re eating whether it’s good bad or ugly you’re starting to catch my drift here with intermittent fasting right you’re going a long period of time without eating so whatever you do put in your body that very first point in time your cells are gonna glom on to and absorb again good bad or ugly so the journal Cell Metabolism published a study took a look at 12-hour fastening and 16-hour fasting anyhow long story short what they found in this study was that on average if you practice intermittent fasting for 12 or 16 hours you ended up having on average a 25% lower level of fasting insulin so what that means is your insulin levels are dropping while you’re fasting so that way when you do eat they’re gonna spike even higher so it’s all about contrast okay if you’re normally eating all the time then your insulin levels are moderately high so when you do eat something you’re you know you’re not really sensitive so it doesn’t spike that much but when you’re fasting your insulin levels drop really low and then you eat and boom they spiked up which means again you’re gonna absorb everything that you’re consuming why is this happening though well we can have some fun with this so in 2019 during digestive disease week which sounds kind of funny but it’s a real thing they took a look at subjects that practice Ramadan right so 30 days of roughly 15 or 16 hour fasting well they found some interesting stuff happened after roughly four weeks they found they had an increase in what is called tropomyosin or TPM and these are specific proteins that seemed to change insulin sensitivity at the genetic level okay so what does that really mean to us well it means that on the daily you have insulin sensitivity that’s increasing because you’re fasting you’re not eating but over a longer period of time like if you were too fast for you know every other day for like a month you’d have an increase in these proteins at the genetic level that actually change how sensitive you are to insulin so fasting can quite literally make it so you’re more insulin sensitive overall so what I’m saying here is you’re starting a lifestyle that is going to change your cells and make them more sensitive to what you eat which means that you have to have the discipline to really control what you eat because you’re gonna utilize it better do you have more flexibility yeah you do because you’re not taking in as many calories but at the end of the day you really need to know that your body is going to glom onto whatever you take in so what do you need to be paying attention to and you break your fast okay well there’s something you need to know about it’s called a SP oscillations stimulating protein now what this a SP is is in a dip in a core Mon so what that means is it’s a hormone that’s related to fat and it usually stimulates triglycerides which are the mobilized kind of form of fat from the food that we eat and it triggers them to go into storage so what we have to pay attention to is when we consume fat we have this spike in ASP it’s neither good nor bad really but when we consume fat along with carbohydrates we get an extra high spike in insulin so what we want to be paying attention to is breaking our fast in a really lean fashion we don’t want to be combining fats with carbohydrates we don’t even really want to be combining fats with protein too much my simple point here is that the leaner and the cleaner the protein that you can consume right when you break a fast the better this is your one opportunity to get exactly what you want at that very point in time and have it absorbed properly if you choose to go eat a cheeseburger then you’re going to have the meat the cheese the bread all the carbs and it’s all going to go into storage and trigger an extra high insulin spike so what I generally recommend is keeping it controlled and just having lean protein now it all varies if you’re you know doing keto or if you’re on carbs and this and that and I’ve linked out to some of the videos that I’ve done that break that down a little bit more detail but for those of you that are starting out on intermittent fasting and are learning this is the main thing you need to know okay so you have some lean protein and then 30 or 60 minutes later then you have some more flexibility with what you’re eating it’s something that everyone needs to know and just to give you an example of what you might want to do you would have literally just a piece of lean chicken breast you could have literally it’s like a lean ground beef burger or something like that you can use a protein shake one of the protein shakes that I would recommend is using like a pea protein so I’ve linked it to the lowdown to what is called Sun warriors warrior blend that’s a pea protein that I use whenever I’m breaking it fast simply because I don’t like to take in a bunch of dairy right when I break it fast because it’s inflammatory and it causes some other issues so that’s my personal favorite because P protein still has the same effect when it comes down to protein synthesis so if you break a fast have a little bit of chicken have a little bit of ground turkey a little bit of ground beef or just keep it really simple have a lean P protein shake like the one down below and then go ahead and wait 30 or 60 or even 90 minutes and then have more flexibility with your food so the point is one small window of time that you actually have to be paying close attention to what you eat for a lifetime of flexibility otherwise so here’s what’s interesting when you consume fats you have a spike in this ASP that I talked about well this ASP in turn spikes insulin well insulin in turn comes back and also spikes ASP pretty wild right well do the math if you have fats that are spiking ASP that are also spiking in well then you consume carbs which also spike insulin and then insulin also spikes more ASP you’re getting a double spike of ASP a double spike of this fat storing hormone by combining fats and carbohydrates so the main cardinal rule with breaking a fast is do not combine fats in carbohydrates you can get away with combining some protein in carbohydrates but you really should not be combining the fats and carbs at all because that’s going to cause this massive spike that’s gonna allow the fat to go into storage okay visualize this you have a little regular old cell okay and you just consumed a bunch of carbohydrates well those carbohydrates are gonna spike the insulin and the carbohydrates are gonna go into the cell but now let’s say you had some fat that you consumed – well guess what the fats going to go along for the ride and go into the cell – so does this mean that you should never ever ever ever combine fats and carbs don’t you’re gonna have places where you do it you have veggie carbs you have things like that look at your human you’re gonna have fats and carbs combined but the point is the number one cardinal rule when you’re breaking it fast is to just keep it controlled you have one job for this small window of time and I know I sound like a broken record with this but I promise you that if you just break your fast with lean protein and maybe add carbs like I’ve talked about in other videos then you’re in good shape but the fat stay out of the equation well there’s one other thing we need to touch on – and that’s the world of meta flah mesa now I’ve done videos on meta Filmation so I’m not gonna you know beat it over the head on this video the meta flow may ssin is where you consume so much of just different nutrients at one sitting that your body actually triggers an inflammatory response because there’s so much happening at once our bodies aren’t designed from an evolutionary standpoint to absorb a whole lot of different varieties of foods all at once so you break your fast and the tendency is to want to just dive into a bunch of food and that’s fine and dandy except for the fact that now you’re triggering inflammation where your body is actually resisting at the metabolic level to absorb and utilize those nutrients causing backfire it causes backlash it makes it so that your body instead of actually processing this food turns its back on the food and cause a systemic inflammation where you actually end up gaining more fat so anyhow the point is keep it short keep it simple keep it lean and then an hour and a half later enjoy your food so please do make sure that you control that last little part of your fast it’s everything and again I have all kinds of other videos that break down what to consume during a fast what’s safe to consume I have all kinds of things that you can consume during your eating window workout related all kinds of stuff that you might need in order to really just be an expert in your own fasting lifestyle but for now I’m leaving you at the cardinal rule so do make sure that you leave any comments below for ideas for future videos and also make sure that you check out Sun warriors pea protein warrior blend it down below in the description as well as always I’ll see you in the next video there’s some new evidence on breaking it fast yep that’s one thing that I talked about quite frequently is what to break your fast with should you read this should you not eat that well this is less about what exactly you should eat and more about some important things that you should be paying attention to the fact is you might be a little bit confused as to what’s gonna actually break your fast and what is not going to break your fast particularly in the world of liquids see liquids are kind of ambiguous with fasting because we automatically assume that because it’s liquid it’s not food working out during your fasted period has so many advantages there’s so many different things that go on inside your body during a fast it just makes sense to work out during that period of time 

This Post Was All About The #1 Fasting Rule Everyone Needs to Know.
The #1 Fasting Rule Everyone Needs to Know

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The #1 Fasting Rule Everyone Needs to Know – Thomas DeLauer

Intermitting Fasting can become complicated when you get into the intricacies of it all, but it shouldn’t be. Sure, there are hundreds and hundreds of tips and helpful guides out there, and, yes, I’ve given you lots of them myself. But through all these tips and guides comes one crucial rule…let’s find out what it is and I’ll see you in the comments!

Breaking a Fast:

What Breaks a Fast and What Does NOT Break a Fast:

How to Break a Fast:

How to Break a Fast For Women:

My Top Foods to Break a Fast With:

3-Step Soup Recipe for Breaking a Fast:

Top 3 Mistakes People Make when Breaking a Fast:

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:

Official Intermittent Fasting Checklist (10 points in 10 minutes):

References:

http://diabetes.diabetesjournals.org/content/53/2/294.short
https://www.cell.com/action/showPdf?pii=S0092-8674%2810%2900002-4

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How to Break a Fast – Walmart Grocery Haul for Intermittent Fasting

How to Break a Fast – Walmart Grocery Haul for Intermittent Fasting

How to Break a Fast – Walmart Grocery Haul for Intermittent Fasting

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so this video is real life alright I figured why not do a video on just a quick grocery haul when I need to break a fast this isn’t gonna be a long video it’s gonna be short it’s just real life you see I just dumped off a bunch of recycling stuff I just moved into a house so we just had a bunch of cardboard and stuff and I’m starving if you look at the time you see that it’s 210 which means I’ve been fasting for about 17 hours but it’s time I go to the store and get a couple things it’ll be about I don’t know 17 18 hours it’s all be in good shape so the whole purpose of this video is to show you a quick grocery haul what I’m gonna do if I go into the grocery store and I need to pick specific things to break my fast strategically when I’m on the run so let’s go ahead let’s hit the road and I’m just gonna head to a Walmart that’s down the road [Music] we had a few different things as I go here but I’m gonna talk about breaking a fast remain non ketogenic perspective just to keep things simple if you’re doing keto all you’re gonna have to do is just omit the carbohydrate recommendation that I’m going to give you in this particular video so we’re gonna make it easy just by breaking down carbs and protein but if you’re doing keto you just omit the carbs and I’ll explain things as I go and I spend a little bit more when I get back to the truck let’s rock and roll now those of you that watch my videos know that vlog style is not my normal style but the thing is I don’t have my team with me right here I’m up in Northern California a bit more so we’re just trying to knock this out as quickly as we can and I’ll have my team edited back up when we get back to the office doing this one super simple just hand basket style and now I cannot stop looking at that pimple on my neck so I’m sorry that you guys have to deal with that I just woke up this morning you’ve had it so I don’t know what it is maybe it’s all the stress of moving and things like that yeah sorry you have to look at that alright we’re gonna go ahead we’re gonna go to the meat section first and see if they’ve got anything that we can utilize on a quick with them on the go so I don’t really have the means to cook anything plus I wanted to cook it on my intake manifold which I don’t think it’s gonna so this whole area the actual fresh meat this is not gonna fly simply not going to work so let’s see what they’ve got over here maybe we can take a look at the felony which generally is going to be a no-fly zone let’s check it out watch it let’s take a quick pit stop here because this isn’t the end of the world it wouldn’t be terrible but it’s definitely not a first choice it’s gonna be the yogurt section and now here’s the thing yogurt although it has a probiotic effect it’s still very inflammatory because of the casein proteins on the casein proteins are what trigger an inflammatory response within the body cuz they’re part of the body to break down something known as ECM 7 which is basically what it is is it ends up acting as opioid within the bodies not something you really want to happen in your body when you’re super sensitive after breaking a fast well let’s see what they’ve got any money [Music] okay so when we’re breaking the fast we want to keep it as lenient as we possibly can so in this case I would say even if your Kido I want you to go with a 0% donor not even think they’re having an organic-rich they’re very new but I would go with a 0% simply because we don’t want to be half of the fat come into the equation you want to make sure to get unsweetened unflavored and nothing else okay the body is going to be very sensitive at the end of a fast and see what else they’ve got here and make sure you’re not going to not that into your knowing for perceiving on fat regular make sure you’re going for it nonfat Greek it’s going to have a significantly higher protein content take a look at this 52 grams of protein if you eat the whole container versus soo particular to this one not nearly as much in the way of protein 8 grams per serving 170 grams versus 170 grams serving is going to give you 18 grams okay so double more than double the protein content but again remember when you’re dealing with yogurt it’s not an ideal to break the fast so let’s see what they’ve got some other meat department sir actually this take a look at cottage cheese with a correctly alright here’s the thing with cottage cheese [Music] or those ingredients nonfat milk cream and then has a bunch of other stuff carrageenan which is known to be inflammatory in fact in some specific research settings they use carotene and to trigger inflammation and test subjects literally they use carrageenan to trigger inflammation in order to test things like anti-inflammatory drugs and non-steroidal anti-inflammatories against that stuff so we have to be really careful with that so again we’re breaking a fast our body is sensitive every single thing that you put in your body right now your body’s going to absorb so you don’t want to be taking it a bunch of garbage right now unfortunately the options that Walmart are always going to be slim pickins so the dairy again if you’re gonna pinch is really easy but I think we can find something better I used to do some people that would just straight-up eat the Orca wring the egg whites okay that works if you’re like on a mission but the hard part is you need vitamin K to actually utilize that so you need the yolks to really utilize that protein better anyway but also the egg white is the most inflammatory part of the a okay remember that is what is feeding the yolk which means it has a lot of the immunoglobulins the iga the ite which is going to trigger an immune response in your body it’s there to grow and nurture a baby chicken which means it’s passing the antibody it’s just like Mother’s Milk Wood right so we don’t want to be doing that especially when we’re sensitive so I think you’re catching the drift here when I’m trying to break my fast I want it to be clean I want to be super pure and quite frankly a little bit bland okay I still can’t find it deli meat here but the short of it is I don’t really want your using it I just hope I can find something to show you ah here we go so when people are in a pinch a lot of times they’ll say oh I need some protein so I just want some deli meat I understand the premise of that but even if you go with say natural delegate let’s just take this one pick on this one for a minute Oscar Mayer no antibiotics ever that’s a great sign I will say that vo there’s no artificial ingredients and when they say no antibiotics ever and that does mean that they’re not given any kind of antibiotics for their entire life otherwise the FDA allows them to give them antibiotics up until 30 days from harvest so you need to look for that no antibiotics ever let’s see what’s in here so we got turkey breast we’ve got potato starch honey’s it’s just it’s garbage it’s not real good quality meat then so I’m seeing if I can find anything here let me take a look [Music] not really finding much I’m gonna give you some better solutions here in a minute if you were in an absolute absolute pinch I would say that you could eat some of this natural Oscar Mayer it wouldn’t be the end of the world it’s just not something you want to be doing all the time so I’m not gonna grab that because again let’s see ya already need that whole thing either $2,000 grams of sodium now I’m not a you know opposed to sodium but when it’s 2,000 milligrams in one sitting that’s a lot okay so the real reason that I’m not a fan of tell you isn’t because it’s low quality protein because it’s something known as advanced glycation end-products now when you consume any kind of food you’re gonna have some degree of oxidation that occurs right so basically your cells react with the foods that are there to have a little bit of waste but advanced glycation end-products are where sugar reacts with proteins within your body and they go like it and what that means is essentially think of a caramelized onion see but onions in a pan and they react with the sugar in themselves and they get caramelized they crystallize right well that happens inside your body and it creates a lot of free radical damage which means it causes a lot of stress on your body so the protein that you are consuming is usually glycated and it ends up making it so that you’re not feeling as good but you’re also not utilizing the protein to it’s more advantage so in essence you’re kind of wasting your money sure you’re gonna get the protein but the free radical effect within your body is so extreme it’s just not worth it so I would honestly opt for the yogurt over the deli Mestas was wild yogurt is pretty inflammatory a lot of people don’t like dairy but it’s better than this deli so go for the yogurt and I’ll save you some money but I want to go to the canned fish section because I think that we’re gonna find something in there that’s a little bit better having a hard time navigating Walmart it’s not what I’m usually going to see here there’s snacks let’s stop here and show you something talked about this in other videos but if you haven’t seen it you’re gonna be a long way about this okay so almonds alright let’s take this one for example good old-fashioned regular almonds we got lightly salted that have been roasted you’d think they’d be healthy and to a degree they are because you have a good degree of mono and polyunsaturated fats they’re good for you but look at this almonds and then what did they cook them in with vegetable oil okay and the other thing is canola oil safflower and/or sunflower oil which means that they don’t really know what is in there they could be any form of omega-6 fat the point is is you’re taking a perfectly healthy fat coming from an almond and you’re adding a fat that is not good okay canola oil is not good stuff terrible oil so it’s interesting we take a good heart-healthy quote fat and then we go ahead and we completely adulterate it by roasting it in canola oil I just don’t understand why they would do that at least if you go with like dry roasted macadamia nuts they’re dry roasted that’s what that means when they take dry roasted it means they don’t add extra oil okay so they just take macadamia nuts they put them on a baking sheet and they’re dry and super super simple and very very easy and a better choice for you but again it’s not going to come into application when you’re breaking a fast we need to keep the fats out of the equation so why are we keeping fats out of the equation why do I keep saying that because when you break a fast your insolence is tips so it means whatever you put in your body your body’s gonna glom onto it’s gonna absorb really quick so that means if you’re consuming fats right when you break a fast your body’s gonna want to absorb those which means you could have the potential of storing them a lot easier so we just have to be really careful with that remember your insulin sensitive so if you spike your insulin by having some carbohydrates that’s fine but if you have some carbohydrates in conjunction with fats then you stimulate what are called oscillation stimulating proteins which end up triggering a bunch of potential fat accumulation when you look at different studies so it’s just not worth the risk okay but here is something very interesting if you are doing carbs if you’re not doing a feed oh that could be beneficial for you puffed rice okay now we’ve got rice cakes we’ve got all these things but I like these things and I’m gonna grab some of these because these are perfect if you’re not on keto sure they’re a grain and I can say a lot of negative things about grains I usually try to avoid rice oats things like that because grains still have a problem in affect cross over into the brain for those of you that are nerds basically what that means is it can still have the same kind of response that gluten would have in your body but first of all these are organics that does help quite a bit but here’s what’s cool when you look at rice it’s got starch molecules that are bound together like this right okay and then what happens is once they’re puffed they inject air and the glucose molecules separate what does that really mean that simply means that because air has been injected into the rice into the starch it separates the individual glucose molecules making it so that the body absorbs it faster now I know that’s kind of complicated and I’m abbreviating but that’s the point care very very quick absorption which means very high insulin spike but you might be thinking why do I want to spike my insulin where you’re breaking the fast so you want to consume something that is going to spike your insulin so that it gets into storage quickly but we want to do it without fat we just want to restore muscle glycogen break our fast with something controlled where we’re controlling the insulin spike and then we have some lead protein with it and then we’re good okay and then a little bit later down the line we have a more solid meal so I’m gonna get some of these these are perfect for breaking my fast a couple bucks I’ll be good to go you can also get regular rice cakes they’re just these aren’t organic sure they’re cup like a dollar cheaper but then be careful with these because although these are still rice cakes look at that they still have old green brown rice then a bunch of other stuff sugar fructose maltodextrin and not so good you don’t really want that sorry about the noise now to find that canned fish section or canned meat in general okay I found it but it’s a crazy okay I found it it’s a crazy crazy busy.i else I’m gonna grab what I need to go to a more quiet aisle so I can explain it plus I don’t want to get kicked out there’s an employee right behind me [Music] okay that was intense I had to go to another aisle alright I’ll show you what I’ve got there okay so I got chunk light tuna now not everyone likes to knit but they can cool thing with the chunk light tuna in water is chunk light it’s going to have less of a mercury issue and then albacore and although this isn’t any kind of sustainably caught or anything like that it’s not farm raised okay it’s going to be wild because it’s tuna but the interesting if you want it in water they don’t want to ever did it in oil because then you’re just rubbing the fatty acid profile anyway but I like this anyway look how lean that is okay so we’re looking at a half a gram of fat super super lean if you can see that better get half a gram of fat in a one pouch super clean super easy moderately low sodium now if you notice that they have Wild Planet at whatever store you go to this isn’t a push for Wild Planet I just know that their stuff is really clean so their motto is that they’re one so or wildly good promise usually says yeah 100 percent pull in line kott so not easily I mean that’s so really high quality stuff this is albacore which is not going to be my first choice Wild Planet also has canned chicken so sometimes I get the canned chicken but don’t get any kind of canned chicken because Kim chicken has a bunch of modified food starts in it so there’s only like one or two brands I can’t chicken it you can get so if you eat fish between that’s gonna be your best bet in it and these little rice cake things that I’ve got I’ve done one other thing to get now this is totally on the whim this isn’t plan this isn’t anything weird so I don’t have like a whole lot of detail to give you other than what I need for my personal practical application now I did a video once before where I talked about the combination of regular glucose and fructose okay so what that means is a little bit of fruit and a little bit of carbohydrate like a regular carbohydrate and it does some pretty interesting things basically they ride different transporters into the body so you can only absorb so much in the way of regular carbohydrates at one point in time but you can absorb a little bit more of carbohydrates if you mix them with a little bit of birth toast basically you’re altering what’s called the S glue transfer and glute 5 transporters complicated thing basically what it means if I have a little bit of fruit with this that’s tiny bit of fruit not enough to really have a lot of fiber but enough fruit to give me a little bit of fructose I’m going to absorb the tuna that much faster do what that means is I will be ready to have a more robust more fun meal 60 90 minutes later okay so now that I’ve got my regular glucose coming from those rice rollers rice cake things and I’ve got my protein from the tuna or the albacore I just need to find something simple like possibly a little tangerine or something I really want to go organic when it comes down the grape with my fast I would like to do strawberries because they’re clean and easy but I don’t think that I’m going to find organic strawberries you’re at Walmart at least not right now we’re too close to Watsonville Monterey where there’s a lot of a lot of farms Salinas and things like that so it’s not a lot of organic right now you might be thinking what about veggies though well the thing is veggies are great and you want the vitamins from but you’re not going to want them revenue breaker fastest it’s going to slow down the absorption of everything else right the fiber everything even the veggies slows down absorption which is good usually but we want whatever we’re consuming right now to just be our quick break fast snack and then we eat a more robust mule later so we want to have it so that wilts as quick as possible lean protein that’ll get through your system low fat so we don’t have fat slowing down and instigating cholecystokinin we also want the starches that are gonna blow up quick if you’re not on keto if you’re on keto you just would eat the protein and maybe muscle cross sauce on it don’t add fats add the fats later on and that’s gonna make life a little bit easier because simply put you’re gonna be able to not absorb it in the wrong way forget it I’m just gonna get an apple because I know I can get an organic one and then I just won’t eat the skin so I don’t get the fiber gettin stressed out here it’s so busy hopefully they have organic gobbles I’ll see your panic pods I’m gonna get an orange I usually don’t like citrus but at least we get a little bit of vitamin C out of this [Music] and that’s going got a little bit of an effect on free radicals the body so better than nothing and that’s it guys super simple I’m gonna go check this out itself check out we’ll talk a little bit more about it in the car that’s expensive tuna so it might not be the choice that you go forward Manley I promise I keep it short so here’s what we ended up with we went with the organic puffed rice simply does its high glycemic it’s a perfect way to break your fast here’s the thing like I said I would ideally not be using grains what is the best kind of starch that I would recommend probably a potato that has been baked or microwaved with nothing on it okay because what’s gonna happen is the same premises when you puff the rice here we can do the same thing with a potato so what that means is that the heat will make us that the glucose molecules separate and that means they’ll absorb faster in your system but we get to do it without the grains okay just trust me on the grains thing I’ll link out to some of my videos that talked about grains down below in the description so I can just don’t waste your time here but this is going to be a close second then we got a little bit of an orange I’m only gonna eat 1/3 of this I don’t need all this sugar I need like 10 grams of fructose so I need like 1/3 maybe 1/4 of this orange and then I’m gonna have probably 2 of these rice rollers so one rice roller is 11 grams of carbs so I’m gonna do 22 grams of carbs from that and then probably about 8 to 12 grams of carbs coming from the fruit so that’s gonna be 30 grams or so of total carbs even if I was keto I could still break my fast with this it would not be at a ketosis for an hour or so but then I keep my carbs so low the rest of the day it doesn’t even matter anyway it just allows me to absorb the carbohydrates absorb the protein a little bit better into my muscle so if you are doing keto and you like to wait train and you like to work out hard this isn’t still a bad way to break it fast just know that you’re going to knock yourself out of keto for a short amount of time but bouncing in and out of ketosis is not always the end of the world in fact a lot of people like Dave Asprey talk about how metabolic flexibility is all about getting your body fat adapted utilizing fats and then migrating back over to carbohydrates so usually what I’ll do is I’m usually keto about 9 or 10 months out of the year and have two or three weeks stents where I introduce carbohydrates for that strategic purpose and right now it just so happens to be one of those times I actually like how I feel and it’s not like I’m an anti carb guy so it’s not a huge deal anyway back to the protein I’m going with the tuna not everyone can do tuna I understand that otherwise do the yogurt would be a good mix you could crumble this up in your Greek yogurt put a little bit of orange in your Greek yogurt and you’re off to the races and then what I want you to do is maybe 90 minutes from now after you eat this little snack you’re gonna go ahead and you’re gonna eat your normal meal as you normally would whether it’s keto or not keto this is just the important window that you break your fast with now let me show you this received already had it not been for the expensive wild planet tuna that was $4 I would have gotten out of here for less than five bucks and would have had my strategic break fast a meal and these I’m only going to eat two of them and they’re individually wrapped so I have three break fast meals it turns my carbohydrates so let’s divide those rollers by three so we’ve got a dollar twenty then we’ve got $1 worth of tuna that’s two dollars and 20 cents and then sixty eight cents for the orange so basically roughly what I’m going to eat about two dollars and 50 cents I got a strategic break fast meal and it’s gonna prevent me from doing terrible things what I mean by that is doing terrible things like being hungry at the end of a fast and going through the drive-thru things I used to do right be strategic so even when you’re in a pinch I could run into Walmart in a couple of minutes I could grab this stuff and I could absolutely control how I broke my fast and then I could get on with my day anyhow a long-winded explanation cuz that’s how I roll as always I do want you to keep it locked in here in my channel but one more quick thing for you guys if you can please please please do check out butcher box down below in the description that way you can always get even when you’re traveling it get your grass-fed grass-finished meat and all your meat delivered where you’re going so actually at my house that I’m staying at right now I had butcher box send me a box of meat so that I could have grass-fed grass-finished meat and it worked out really really well because then I didn’t have to go to the grocery store but I had everything there and it’s super super affordable so they’re a big sponsor of this channel they really cook up all the people that subscribe to my channel and one with that stuff so basically they’re just a really great organization that delivers meat to your doorstep so check them out down below in the description if you want to support me support them it’s a great way to help as always keep it locked in here my channel and I’ll see you soon 

This Post Was All About How to Break a Fast – Walmart Grocery Haul for Intermittent Fasting.
How to Break a Fast - Walmart Grocery Haul for Intermittent Fasting

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How to Break a Fast – Walmart Grocery Haul for Intermittent Fasting – Thomas DeLauer

I don’t usually make VLOG-style videos, but I’ve been traveling and (surprise!) I’ve been fasting while on the road. I’d been planning to break my fast in roughly an hour, but had no food on hand to break my fast, so I stopped at a nearby Walmart to pick up a few foods that I could safely break my fast with.

This is a mini grocery haul designed to show you which foods are appropriate to break your fast with (this is non-keto focused but also provides keto alternatives)! Enjoy, and I’ll see you in the comments!

For more, in-depth explanations on how to properly break a fast:

How to Break a Fast [2019 UPDATE]:

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

Top 3 Mistakes People Make when Breaking a Fast:

My Top Foods to Break a Fast With:

3-Step Soup Recipe for Breaking a Fast:

Other Useful Fasting Videos:

Are You Tired After Intermittent Fasting?:

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

Fasting Guidelines: What You CAN and CANNOT Drink:

Intermittent Fasting Mistakes that Make You GAIN Weight:

Fasting Guides:

How to do Intermittent Fasting: Complete Guide:

Intermittent Fasting over Age 40 : The Complete Guide:

Complete Women’s Guide to Intermittent Fasting: s

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