Top 3 Mistakes People Make when Breaking a Fast

Top 3 Mistakes People Make when Breaking a Fast

Top 3 Mistakes People Make when Breaking a Fast

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fasting can be as simple or as complex as you truly want to make it ranging from the person that just wants to play around with their eating windows and structure their timing a little bit all the way down to the person that wants to truly biohack their body and get down to the nitty-gritty of what they put in their body after breaking it fast but the purpose of this video is to give you a breakdown of the big fast breaking mistakes okay these are the big things that people hiccup on whenever they’re breaking a fast so I wanted to lay them out because rather than doing videos on how to specifically break a fast it’s easier for me to do a video on what not to do and then from there you can work in whatever you need to work in you are tuned into the leading performance and nutrition channel on YouTube we got new videos coming out every single Tuesday Friday and Sunday for our regular programming and then a bunch of other videos that will come out throughout the remainder of the week as well and I want to make sure that you check out highly calm so you can get all the latest and greatest apparel that I’m always wearing in my videos so be sure to check them out all right let’s get down to what not to do or the three biggest fast breaking mistakes I’m gonna lay them down one by one okay the first thing when we are breaking our fast unfortunately we should not be consuming veggies okay I am just as healthy as the next guy I am a big proponent of consuming lots of veggies I’m a huge fan of dr. Berg’s work where he always condones consuming a lot of veggies and promotes that but right when you’re breaking a fast is not the time to be loading up one veggies you say some arguments we’ll say that when you break a fast it’s the best time to consume your veggies because you’re gonna absorb those of those nutrients and you’re gonna get all the power from it that would be true but we have a few things that stand in our way we have small intestinal bacterial overgrowth that stands in our way we have sugars like raffinose that stand in our way and we have fiber that stands in our way let me break these down a little bit so by small intestinal bacterial overgrowth I mean what happens is after you break a fast or after you’re done fasting your body is very very sensitive and that means your gut sensitive so that means that you have a lot more of a tendency to have an overgrowth of bacteria when you do consume something so veggies have different kinds of sugars and different kinds of fibers in there that are hard to break down and have a higher likelihood fermenting now fermentation is not a bad thing but it can be hard to deal with when you’re on a totally empty stomach after 16 18 20 48 hours okay it can be really difficult and what can happen is you can have this small intestinal bacterial overgrowth that can just make you feel bloated I’m not necessarily talking about a chronic condition here I’m talking about just that feeling of distension and feeling pretty sick okay and then we have things like raffinose so raffinose is a perfect example of RAF doses broccoli broccoli it’s very high in sulfur Fame but also in raffinose and raffinose is a sugar that’s hard to break down so unfortunately if you’ve ever had a large amount of broccoli you’ve probably experienced that sulfur like gas that you get ok well the gas portion is coming from the raffinose it’s the sugar that’s not breaking down the sulfur smell the rotten egg smell that’s coming from the sulfuric Ain so we’re getting these two components that can be really hard to break down broccoli it’s literally my favorite vegetable so for me to tell you that you shouldn’t be consuming broccoli right when you break a fast honestly it must have some merit there so try to keep the veggies to a minimum the other thing is fiber okay we have prebiotic fibers prebiotic fibers are great okay those are in things like asparagus and all that stuff and what that does is that grows your existing gut bacteria okay so probiotics add bacteria into your gut prebiotics encourage the flourishing and the growth of the existing bacteria so these fibers are good normally but again when you’re in a totally fasted state your stomach has shrunk and you’re also at a point where your gut lining is a little bit more fragile this can cause this fiber this prebiotic fiber issue to grow your gut bacteria in a very skewed way okay so let’s go ahead and let’s move on to the next biggest fasting mistake okay this is combining your carbs with your fats okay now for first reference I’m only going to talk about those that are not following a ketogenic diet now if you follow my channel you know I talked a lot about keto so I’m gonna address that as well but first and foremost if you’re not doing keto you’re just practicing intermittent fasting what’s going to happen is when you combine your carbs with your fats as you’re creating an insulin spike okay this insulin spike from the carbs can allow the fats to come into storage so let’s address the non ketogenic portion first and I drew a little graph here to have it all makes sense but basically if you’re not keto you actually want to go higher glycemic carbohydrates out fats so here’s what this graph means okay so the blue line is simply going to be what happens if you do not have low glycemic carbs okay now this sounds crazy right why on earth would I ever be condoning the use of higher glycemic carbohydrates well just when you see this graph it all makes sense so here’s what happens if you have a higher glycemic carb you can have this little spike for meal one and then when you actually have your bigger meal then you’re gonna be able to control that spike okay so I always recommend breaking a fast with a smaller meal and in like an hour an hour and a half later then have your bigger meal it’s easier on your digestive system and trust me you’re gonna get a lot more benefit by having a smaller first meal I call it your break fast a meal okay so that’s what you want to do so here’s your break fast meal you’re gonna have that bigger insulin spike because you’re having something higher glycemic something like I don’t know maybe a rice cake or something like that okay not sugar you’re gonna have that spike and then you’re gonna crash whoa whoa you’re actually telling me to have a blood sugar crash yeah believe it or not I don’t want you to crash but what’s gonna happen is if you are in control this can work to your advantage because you have this little dip here but you know that you’re having meal to meal two is when you can have the lower glycemic carbs okay the ones that are like maybe the chickpea pasta or the lentils or lower glycemic carbs sweet potatoes things like that that’s when you can have all of those you don’t want to break your fast with those here the red line is what happens when you have that when you have the low glycemic carbs upon breaking your fast so sure you don’t spike your blood sugar as high it takes longer to go up but then what happens is since you are planning on eating an hour or an hour and a half later you haven’t come down yet so you’re still at your peak or close to it and then you go in and you have your second meal and you’re just adding on top of that it compounds so basically what happens is by the time you’ve completed meal 2 your blood Sugar’s just spiking more and more and more so you’re elevating your blood sugar to an on even level to where you’re having it really really high and whether it’s keeping even or not we just don’t want our blood sugar to ever get that so if you can control this meal one you make it so that right at this Valley right when you start to drop and get tired you’re actually eating again okay now fortunately with fasting you have a lot of hormones that are working to your advantage so you’re not developing this vicious circle where you’re just going to want to eat and eat and eat and eat your strategically having a small amount there okay so that’s why you want to go higher glycemic if you’re not keto I know it sounds crazy and trust me normally I wouldn’t condone that if you’re not doing fasting don’t do that okay the next thing I want to talk about in this spectrum is of course not combining the fats with the carbs so when we do have this spike in insulin what happens is it opens the cell doorway and right after a fast we’re very sensitive to insulin so the insulin opens the cell like this and then what’s going to happen is the carbohydrates go into the cell for energy but what happens is we’ve opened the door so fats that are coming in the body – they go along for the ride and they go it right into the cell that’s a quick surefire way to absorb carbs and fats at the same time and fats we don’t want to store that way okay we want to turn those into other kinds of fuel sources we don’t want fat storage so that’s why if you are gonna have carbs keep it just carbs and protein in a higher glycemic fashion then if you are doing keto it’s a whole different ballgame you can have a little bit of fats a little bit of protein but of course keep the carbs out of the equation I recommend going a little bit higher on the protein a little bit lower on the fat if you’re breaking your fast when your keto big meals like I already addressed there are no no we don’t want to have big meals as our first meal simply put stomach distance ability our stomach has shrunk we don’t want to do that it’s very hard on the system we don’t have the gastric juices at the time we don’t have the digestive enzymes at the time and we can throw off our gut flora we need to start it off easy our body sort of reverts to a very very simple form after 16 hours of fasting and of course longer okay now let’s get on to the next one drains lectins and dairy now I say grains with a grain of salt no pun intended okay with grains I highly recommend just avoiding gluten and avoiding the processed grains if you can get your hands on higher glycemic grains that are clean I’m okay with that like an organic rice cake to spike your insulin might not be a bad idea if you’re not in Quito you probably be okay with that but lectins you’ve probably seen my videos on lectins this is a little bit complex so I don’t want to go into a whole lot of detail because it’s a pretty simple video that I want to keep for for everybody but lectins are gonna be things that are gonna be in a lot of beans okay so you’re gonna want to avoid beans and things like that then you’ll also want to limit your dairy so in essence what we’re getting out of this is for a very small period of time with breaking your fast you need to eat a very very controlled diet but it’s the one time if you can just control that one little window you have a lot more flexibility the rest of the day so just be very very critical about what you put in your body during that first period where you break your fast so what happens with grains lectins and dairy is your gut layer like I mentioned before it becomes very very fragile okay it’s your gut mucosal layer that protects your gut basically comes back down to a 50% of what it normally is after fasting and grains lectins and dairy are all known to have what is called a prostaglandin response and this prostaglandin response can trigger inflammation within your gut and when your gut is already susceptible to inflammation the last thing you want to be doing and what this does this causes a heavy immune reaction so basically you’re breaking down your gut wall then you’re triggering an inflammation response which is cascading into all kinds of different immune responses which is gonna make you feel lethargic make you feel sick and make you feel quite frankly like you have an autoimmune disease so those of you who know people that have dealt with autoimmune disease know it’s not fun well you can feel symptomatic you can feel those symptoms like a heavy immune reaction similar to autoimmune conditions even though it’s just temporary so that’s why people that eat a lot of dairy when they break their fast like oh I know a lot of people that do keto and then they will go ahead and they will break their fast with a bunch of cheese and then they feel like garbage well it’s simply put it’s that it’s the inflammation coming from the B cm7 and some of those those a 1 beta casein dates and stuff like that so that’s what we want to pay attention to so if you could follow these rules or stay away from these things that’s your first step okay you’re off to the races now there’s a lot of little idiosyncrasies that we could throw in here a lot of little things that you could follow and I encourage you to go the extra mile but for now this is the basics so share this with your friends and family that are learning to fast and are wanting to experiment let them realize that if they know the ropes they can get a lot done so as always make sure you’re keeping it locked in here in my videos if you have ideas for future ones or you have some really interesting comments or interesting questions put them down below and I’ll answer them in another video see you guys soon

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Top 3 Mistakes People Make when Breaking a Fast

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Top 3 Mistakes People Make when Breaking a Fast – Thomas DeLauer

Fasting can be as simple or as complex as you truly want to make it. Ranging from the person that just wants to play around with their eating windows and structure their timing a little bit, all the way down to the person that wants to truly biohack their body and get down to the nitty-gritty of what they put in their body after breaking a fast.

But, the purpose of this video is to give you a breakdown of the big fast-breaking mistakes. These are the big things that people hiccup on whenever they’re breaking a fast. I wanted to lay them out, because rather than doing videos on how to specifically break a fast, it’s easier for me to do a video on what not to do. Then, from there, you can work in whatever you need to work in.

The first thing when we are breaking our fast, unfortunately, we should not be consuming veggies. I am just as healthy as the next guy. I am a big proponent of consuming lots of veggies. I’m a huge fan of Dr. Berg’s work where he always condones consuming a lot of veggies and promotes that. But, right when you’re breaking a fast is not the time to be loading up on veggies.

You see, some arguments will say that when you break a fast, it’s the best time to consume your veggies, because you’re going to absorb most of those nutrients, and you’re going to get all the power from it.

That would be true, but we have a few things that stand in our way. We have small intestinal bacterial overgrowth that stands in our way. We have sugars like raffinose that stand in our way, and we have fiber that stands in our way.

Let me break these down a little bit. By small intestinal bacterial overgrowth, what happens is after you break a fast, or after you’re done fasting, your body is very, very sensitive. That means your gut’s sensitive.

That means that you have a lot more of a tendency to have an overgrowth of bacteria when you do consume something. Veggies have different kinds of sugars and different kinds of fibers in there that are hard to break down and have a higher likelihood of fermenting.

Now, fermentation is not a bad thing, but it can be hard to deal with when you’re on a totally empty stomach after 16, 18, 20, 48 hours. It can be really difficult, and what can happen is you can have the small intestinal bacterial overgrowth that could just make you feel bloated. I’m not necessarily talking about a chronic condition here. I’m talking about just that feeling of distension and feeling pretty sick.

Then we have things like raffinose. Raffinose is, a perfect example of raffinose is broccoli. Broccoli is very high in sulforaphane, but, also in raffinose. Raffinose is a sugar that’s hard to break down.
Let’s go ahead, and let’s move on to the next biggest fasting mistake. This is combining your carbs with your fats. Now, for first reference, I’m only go to talk about those that are not following a ketogenic diet.

Now, if you follow my channel, you know I talk a lot about keto, so I’m going to address that as well. But, first and foremost, if you’re not doing keto, you’re just practicing intermittent fasting, what’s going to happen is when you combine your carbs with your fats is you’re creating an insulin spike. This insulin spike from the carbs can allow the fats to come into storage.

Now, it’s getting on to the next one, grains, lectins, and dairy. Now, I say grains with a grain of salt, no pun intended. With grains, I highly recommend just avoiding gluten and avoiding the processed grains. If you can get your hands on higher glycemic grains that are clean, I’m okay with that. An organic rice cake to spike your insulin might not be a bad idea if you’re not in keto. You’ll probably be okay with that.

But, lectins, you’ve probably seen my videos on lectins. This is a little bit complex. I don’t want to go into a whole lot of detail, because this is a pretty simple video that I want to keep for everybody. But, lectins are going to be things that are going to be in a lot of beans. You’re going to want to avoid beans, things like that. Then, you also want to limit your dairy.

In essence, what we’re getting out of this is for a very small period of time, with breaking your fast, you need to eat a very, very controlled diet. But, it’s the one time. If you can just control that one little window, you have a lot more flexibility the rest of the day. Just be very, very critical about what you put in your body during that first period where you break your fast.

As always, make sure you’re keeping it locked in here on my videos. If you have ideas for future ones, or you have some really interesting comments or interesting questions, put them down below, and I’ll answer them in another video.

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