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THIS Happens AFTER Fasting – How to FIX Weight Gain After Breaking a Fast

THIS Happens AFTER Fasting – How to FIX Weight Gain After Breaking a Fast

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i can almost certainly promise you that aside from the fat loss success you have with intermittent fasting the main reason you’re probably enjoying it so much is because you’re controlling inflammation in your body during a fast it’s why we feel so good during a fast when we don’t have food coming in a lot of our sensors that would normally elevate inflammation in the body just kind of go down and it feels good to not be inflamed so we want to keep doing it however when we break a fast some things change because whenever we eat we trigger inflammation right it’s to a small degree or to a large degree depending on what we eat let me ask you this after fast you ever notice that you don’t feel amazing sometimes after a fast your joints hurt i know mine do sometimes after a fast you get brain fog sometimes after fast you feel bloated you digestively feel messed up well what’s going on well a large part of it could be attributed to the inflammation increase so this video is about why inflammation increases so much after a fast and what you can do to potentially mitigate some of that so let’s go ahead and let’s dive right in but first please do hit that red subscribe button we’ve got so much intermittent fasting content this is the ultimate intermittent fasting channel please hit that little bell icon so you can turn on notifications and never miss our daily videos also after this video i do highly recommend that you check out athletic greens athletic greens is perfect if you’re someone that maybe travels frequently and maybe you’re struggling to eat super good when you’re on the road or maybe you just don’t have a bunch of energy or maybe you’re seeking some improvement in athletic performance it’s 100 keto and paleo friendly totally vegan and gluten-free no artificial colors no sweeteners no chemicals preservatives anything like that also if you click my link down below you’ll get a free one-year supply of athletic greens wellness and immunity bundle with your first purchase so make sure you check them out down below in the description super awesome greens powder it’s definitely my go-to when it comes to a greens powder so i want to start off with a study that was published in the journal nutrition biochemistry okay this study took a look at a 48-hour fast and different macro nutrient ratios carbohydrate ratios protein fats after fast and how that affected inflammation so they took a look at three groups okay they had one group consumed a standard diet with 60 carbohydrates another group consumed what they called a low carbohydrate diet which really wasn’t that low with 38 carbohydrates and then another group consumed 100 carbohydrates after a fast well they found the group that had 100 percent carbohydrates after their fast ended up having a large increase in pro-inflammatory mediators okay higher than the standard group and higher than the low-carb group that’s not to say that carbohydrates are bad that’s not what i’m getting at okay we’re going to break this down more what this means is that after a fast glucose seems to activate something called toll-like receptors now toll-like receptors just like the name implies are like little toll booths and they sense when pathogens or things that shouldn’t be there are there they’re a tollbooth toll-like receptors so glucose seems to activate them more and we have pure glucose after a fast we activate those toll-like receptors more now hear me out on this it’s going to make more sense in a second so that tells us that yes after a fast we should do what we can to limit glucose and if honestly you watch a lot of my other videos i largely say whenever possible just have lean protein so you want a quick shortcut have lean protein but you should hear the rest of this video okay so if glucose triggers an issue there let’s break it down a little bit more okay there’s a follow-up study that was published in the journal nutrition it took a look at the end of a 48-hour fast and gave mice subjects either glucose or fructose so still carbohydrates but this time broken down into fructose from fruit or pure glucose okay interestingly enough they found that glucose triggered more activation of the toll-like receptors and ultimately more inflammation than fructose whoa okay that flies in the face of the stuff that i normally talk about because normally in my videos i’m bashing fructose saying not to eat fructose so hear me out i’m not suggesting you load up on fructose what i’m suggesting here is that for whatever reason glucose triggers a little bit more inflammation than fructose does that doesn’t mean that fructose gives you a benefit so the point is if you feel like you absolutely need a carbohydrate at the end of your fast like you’re going to go crazy if you don’t have a carbohydrate have a little bit of an apple or a little bit of fruit okay it’s not going to kill you but it is still not going to do a whole lot because fructose can still get converted into fat much easier story for a different day let me give you an analogy so this all makes sense you’ve got that tollbooth that i talked about okay that tollbooth and at the end of a fast um the guy that’s inside the tollbooth is asleep okay inflammation’s low he’s not and he has pathogens that drive by and he might wake up for one or two of them and be like oh shoot there’s a pathogen sound the alarm triggers some inflammation he violated the toll okay but if you have glucose after a fast you’re feeding the guy in the tollbooth so all of a sudden all the guys that are in the tool booth are awake all those different tool booths are now activated and they’re catching every single pathogen that goes by the toll-like receptors are activated therefore inflammation goes up a lot quicker and a lot easier less glucose less tollbooth people full booth workers awake or working now when we come back to the fruit for a minute a lot of people think that they should just be having fruit after fast to get their nutrients in or veggies you really need to keep raw foods raw fruits raw veggies out of the equation not only is that hard on the gut but again you’re getting the carbohydrates you’re getting the fructose and you’re getting once again things that are going to break down the gut and potentially cause issues later on down the line i’ll touch more on that later there’s other ways to get that stuff in if you want i do recommend check out athletic greens i don’t necessarily recommend breaking a fast with athletic greens but having it a little bit later after your fast might work out really well to get a big surge of greens and kind of the vitamins and minerals that you would be getting from your fruits and veggies without having that same negative impact on your body they’re a big supporter of this channel so there’s a special link down below if you want to check them out i usually utilize it not with my breaking a fast meal but one or two meals after that just to make sure i’m getting a good abundance of vitamins and minerals in since i’m not getting all my veggies in anyhow that’s neither here nor there but do check them out down below in the description special link for anyone that watches my channel or as a fan of mine they’re a big supporter of this channel so thank you athletic greens now let’s keep on moving and talk a little bit about something called the nlrp3 phlamazone and this is very very important stuff the nlrp3 inflammasome is a big regulator of inflammation within the body and it’s usually governed by nutrient availability okay the more food that we have in the system the higher in lrp3 inflammasome is if we’re fasting our nlrp3 inflammasome was lower so it’s largely known in the scientific community that fasting reduces inflammation via the nlrp3 inflammasome okay well what am i getting at well there’s an interesting study that found that three hours after a fast nlrp3 inflammasome levels were 2.5 x higher than they were during the fast that kind of goes without saying because if we’re not eating we’re not triggering inflammation but if you’ve ever wondered why the contrast feels so stark after a fast with how you feel that’s probably why if you were to suddenly blink and your inflammatory markers in your body were 2.5 x higher than they are right now you’d feel it so yes you’re going to feel cruddier after fast than you feel during a fast but researchers wanted to take it one step further they said okay we know that inflammation increases after a fast but what if we add lipopolysaccharides into the mix lipopolysaccharides are things that are usually in our contained in our our digestive system but through leaky gut and poor diet they leak into the bloodstream and generally trigger more inflammation so these researchers said okay inflammation’s already elevated 2.5 x let’s go ahead and let’s add lipopolysaccharides into the mix to see what that does on top of the 2.5 x increase that occurred naturally the lipopolysaccharides induced a two-fold increase in specific interleukins particularly interleukin-1-8 and why does this matter joint pain interleukin 1-8 is largely associated with joint pain arthritis things like that so after a fast i have honestly noticed that i have joint pain okay maybe it’s from years of being 280 pounds and it comes back to bite me in the butt when i’m breaking a fast a point is is how do we reduce lipopolysaccharides because if we can break our fast and not have lipopolysaccharides come into the bloodstream then we can at least keep inflammation at bay a little bit more and maybe not have the joint pain and the severe lethargy that comes with it so let’s go down this rabbit hole and have some fun now we move into breaking the fast and avoiding lipopolysaccharides okay first things first we already talked about avoiding carbohydrates but if you do have carbohydrates at least avoid gluten and at least avoid a heavy concentrated grains like pure rice or pure brown rice in amounts more than 15 grams of carbohydrates okay let’s leave that one on the table and let’s move over to fats for a second because now you’re probably wondering okay i can’t have grains or can of carbs but can i have fats well here’s an interesting study published in health and disease they found that if you had saturated fat of more than like 60 so we’re looking like coconut oil palm oil it largely increased the amount of lyopo polysaccharides coming into the bloodstream oh my gosh thomas can i eat anything that’s probably what you’re thinking you’re telling me i can’t eat this listen saturated fats are not bad i’m not saying that but after a fast we’re sensitive and if we can look at this research and we can see oh we shouldn’t have saturated fats right when we break a fast that can help us okay so saturated fats for whatever reason allow lipopolysaccharides to get into the bloodstream which could trigger more inflammation does it mean that it does that all the time not necessarily okay omega-6s largely known as inflammatory fats believe it or not do not affect lipopolysaccharides getting into the bloodstream does that mean you should go guzzle some soybean oil and a bunch of walnut oil right when you break a fast no because it still activates inflammation throughout other pathways it’s still a naughty oil it’s still a no-no okay so keep that out of the diet interestingly enough omega-3s suppress the amount of lipopolysaccharides getting into the bloodstream so putting it all together having some lean protein lean protein maybe like a lean fish that has omega-3s in it that way you’re getting the protein without the carbohydrates but you’re also getting the omega-3s that suppress the lipopolysaccharides from getting into the bloodstream you have an essentially anti-inflammatory source of protein that doesn’t have carbohydrates in it and doesn’t have much saturated fat there’s a fun little additive you can do too because this is just fun fact a study that was published in the journal inflammation found something known as oleonolic acid which is in olive oil actually stops or reduces the lipopolysaccharide induced gut barrier disruption so what that simply means is it prevents the gut from breaking down more and prevents less lipopolysaccharides from getting into the bloodstream okay so maybe a little bit of salmon with just a tiny bit of olive oil and some i don’t know oregano or something drizzle on top right super simple one more very important thing that i want to talk about in the world of green tea after a fast okay green tea during a fast grade green tea before fast super awesome but after this is pretty cool the journal nutrition published a study demonstrated that during a fast mice would have atrophy of what’s called their v-lag now the v-li is inside your gut and it is what allows you to absorb nutrients with more surface area so visualize this here’s my v-line inside my gut i have more surface area because i have these little fingers that stick out inside my intestinal tract little like things like that well if they atrophy then they’re shorter they’re smaller that’s less surface area so less potential nutrient absorption during a fast we have atrophy of this veli turns out that supplementation of green tea for seven days after a fast in these mice allowed that v light to restore rapidly and come back but even better yet green tea worked as a pre-treatment prior to a fast to prevent the breakdown of the vi from happening the first place so green tea is great after fast to help restore it from the antioxidant effect but then whatever reason the antioxidants or whatever it is in the green tea don’t really know prevents the atrophy prevents that breakdown of eli in the first place i’m going to get scientific for just a second stick with me don’t worry i’ll come right back okay vitamin e seemed to have a similar effect so we know it’s antioxidant related but we don’t ever want to take vitamin e during a fast or even right after a fast because it halts something known as pgc1a pgc1a is something that occurs within our body something that’s produced within our body and it allows proper mitochondrial biogenesis to occur it allows the mitochondria to develop and allows us to develop sort of endogenous antioxidant activity or endogenous antioxidants rather what that means is that if we stop pgc1a we don’t really gain the advantage of our body becoming more resilient from a fast so we don’t want to be taking vitamin e because for whatever reason it stops that pgc one a green tea does not so green tea prior to during and after a fast helps protect that veli restore the growth of it but then a follow-up research shows that it helps activate something known as superoxide dismutase and gpx which helps restore rapid intestinal growth so rapid intestinal membrane helps that growth helps support it so maybe we won’t have as much of a lipopolysaccharide issue in the first place what the heck this is so much stuff let me summarize really quick okay lean protein with omega-3s with a little bit of olive oil avoid pure glucose when you can if you need a little bit of fruit have a little bit of fruit but no more than like 10 grams of carbohydrates from fruit okay avoid the saturated fats okay avoid the omega-6 fats okay drink green tea prior to during and after your fast and when it comes down to getting your nutrients use a green drink or something like that like athletic greens like i mentioned as always keep it locked and here my channel and i’ll see you tomorrow

This Post Was All About THIS Happens AFTER Fasting – How to FIX Weight Gain After Breaking a Fast.
THIS Happens AFTER Fasting - How to FIX Weight Gain After Breaking a Fast

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Do you feel great during your fasting window, but upon breaking your fast you begin to feel bloated and puffy? Well, this video will explain the reason(s) behind this, and provide solutions!

References

https://journals.sagepub.com/doi/abs/10.1177/09680519050110010401
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/
https://pubmed.ncbi.nlm.nih.gov/12781855/
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How to Break a PROLONGED Fast (Protein, Fats and Carbs) – Full Guide

How to Break a PROLONGED Fast (Protein, Fats and Carbs) – Full Guide

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This Post Was All About How to Break a PROLONGED Fast (Protein, Fats and Carbs) – Full Guide.
How to Break a PROLONGED Fast (Protein, Fats and Carbs) - Full Guide

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This video does contain a paid partnership with a brand that helps to support this channel. It is because of brands like this that we are able to provide the content that we do for free. The best way that you can directly support my channel, is by supporting the brands that help make this all possible. Any product that you see on my channel is a product that I also use personally, regardless of any paid promotion.

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Refeeding Syndrome

The research on breaking a fast is based mostly on studies focused on refeeding syndrome. This syndrome was first observed in severely malnourished individuals who suddenly ate (refeed) a significant amount of food. Such malnourishment is not directly comparable with shorter fasts but no research is done specifically on breaking a short-term fast. It should be noted here that short fasts up to 24 hours have minimal potential to bring symptoms of refeeding syndrome. However, you won’t make a mistake with following the rules stated here even for shorter fast. You just don’t need to worry too much about it as less than 24h fasts won’t have such a drastic effect on your metabolism and gut.

As published in a comprehensive review on refeeding published in Gastroenterology Research and Practice, the problem of refeeding is described as abnormal shifts of electrolytes and fluid. Our body has to maintain stable levels of electrolytes in our blood. To do so it “sucks” electrolytes outside of cells. Therefore, serum levels of electrolytes can be relatively stable but the total body levels decrease as electrolytes are taken out of cells.

The problem comes at the moment when we ingest food and insulin levels rise. Insulin allows our cells to absorb glucose by triggering a signalling cascade which results in glucose transporters (GLUT4) being translocated onto the cellular membrane. Besides glucose, insulin also stimulates the influx of electrolytes inside the cell. As mentioned, the intracellular stores are depleted as they compensated for reduced blood levels. This creates a large concentration gradient between blood and intracellular space. Once the cells are stimulated by insulin, electrolytes rapidly move out of blood as they follow laws of osmolarity, moving from places with a higher concentration (blood) into spaces with lower concentration (cell).

The most affected electrolytes drained out the bloodstream are magnesium, phosphate and potassium. The rapid movement of these can compromise the cell membrane potential. This potential – a difference between outer and inner cellular membrane – is crucial for the transmission of nerve signals. Respiratory insufficiency or arrhythmia can be consequences of these deficiencies, in extreme cases (not common in healthy fasting individuals) seizure can be induced by impaired nerve signalling. Further, low serum levels of these ions can lead to nausea, vomiting or lethargy.

References

https://www.nature.com/articles/1602854
https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/566807?casa_token=TxB3z6PFypMAAAAA:bzkvynaqzLt7HTeWfB9eANAOP80LN97XrLj6_iC8MUVwMk2KqWURBLCz6iBQRWmr-0FIWUnh
https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/fractional-magnesium-absorption-is-significantly-lower-in-human-subjects-from-a-meal-served-with-an-oxalaterich-vegetable-spinach-as-compared-with-a-meal-served-with-kale-a-vegetable-with-a-low-oxalate-content/D44B642494EA1D2F55852C8D92A9F602
https://pubmed.ncbi.nlm.nih.gov/14985216/
https://pubmed.ncbi.nlm.nih.gov/15826055/

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