Top 3 Mistakes People Make when Breaking a Fast

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.

[JulioViajandoRico]

The more videos I watch about fasting the more confused I get about what to eat, who else feels like this ? 😅😢

[devinrussell]

Yes. Can you do a part 2 with food examples

[patrickpaul]

I broke my 24 hour fast with just a plain jane chicken breast. 2 hours later another I wasn't hungry but I took in some veggies and felt like a million bucks. Woke up this morning feeling energized and just all around great💪

[popwoodside]

We need to know “what to eat, and when to eat it” to make it simple. That is what would really be helpful. Especially for “prolonged fasting” like 10 to 21 days water fasting. How do we safely break those fasts?

Your videos are super great! Always appreciated. Thanks for taking the time to share the info!

[Robnord]

Last week I broke a 5 day fast and had 3 cans of flavored sparkling water plus half a big bag of spicy pork rinds. I cannot recommend it unless you want what I call the 'volcanic colon cleanse'. lol Burn baby burn! Never again.

[georgefenrich]

I think I would rather know what TO EAT than be confused about all this that I don't understand... this is all new to me...

[AdamFong]

You know when you have a lot of knowledge like Thomas, you've got to love it when he makes his videos easy to understand actually. Nothing is too complicated when it's broken down. I mean if you know Tom's videos, you'll know he'll slot in a bunch of technical info but hey, you'll learn as you go. Makes us the viewers like, 'man, i'm listening to words I'll never use in a sentence, ' but it keeps us going and learning more. Appreciate your work very much. Keep it up.

[carrieharberts]

Love this video! Super helpful! Thank you! Love all your content! Would love it if you could do more lifestyle videos... things like: recipes you love, how you stay fasting and Keto while traveling, what Keto products do you always keep on hand, how do you go off Keto and get back on for lifestyle balance... stuff like that! It’s great to hear your content and the science behind it! Would love to see videos of your day to day practice and give helpful tips managing the day to day to compliment your other content. Thanks!

[WireHedd]

Wow. Never realized that breaking my fasts with a couple of pieces of old cheddar would be as negative as you've explained but looking at my food diary I can see my inflammation responses were usually elevated afterward.

As a psoriasis and psoriatic arthritis (autoimmune conditions) patient I'd noticed some things like heavy cream in my coffee was an issue but had never linked these responses to the way I was breaking my fast. Now I know and will make changes to correct it.

Thanks for some very helpful info again Thomas.

[manalkhalique]

The more IF videos I watch the more I get confused. I can't control all that. I m staying hungry for 20 hrs, that's amazing enough for me 😂

[matcandunk]

This is gold. Now, I know why I feel something is wrong with me when breaking my fast. Thank you for explaining it deeply. Glad I am a subscriber here.

[unavailablename]

Thomas you are amazing, I've just completed a 12 month health journey thanks to you, I'm still learning new amazing things.

Thank you

[jamesbond]

I don’t always get confused... but when I do ...it’s while watching Thomas DeLauer videos.

Stay thirsty my friends.

[cristycodered]

What a great video, Thomas! I can’t believe that even after all this time I’ve been following you, I have made these mistakes recently without thinking! Sheesh.

[thegrymwolf]

Dude your videos are amazing. So much great information, thanks!

[ep]

Brilliantly explained, presented and delivered. Just so important in every way, nothing missed, so engaging and not tiring to listen. So professional, deeply thankful for al your humane work!!!!

[sarahss]

Just started subscribing - love your content- super helpful and informative! Not sure if you have talked about this in another video but are there signs to know when it's time to take a break from intermittent fasting? I am fairly new to fasting I was doing 24 hour fasts 1 day/week x4 weeks and now i am doing 16:8 7days/week- would it be good to change it up again in 4 weeks or could i go longer. I know its all individualized but not sure what i should look for to know if i need a change/break. Thx!

[LampoonLads]

Thomas, thank you so much! Been feeling auto-immune symptoms for over 2 months now. For someone trying to only do one eating session/day, would you say 1 hour is a good enough window before eating the rest of my calories?

[ramblingrose]

This is very helpful and thorough information!
Thanks for sharing, Thomas!
You really know your stuff!

[mattwest]

Thanks Thomas. I find your videos very helpful and informative.