How to Start a Fast: What to Eat Right Before Fasting- Thomas DeLauer

How to Start a Fast: What to Eat Right Before Fasting- Thomas DeLauer… What do you eat when you start a fast? I mean, you talk about what to eat when you break a fast and we talk about what not to eat while you are fasting, but what about when it comes down to actually starting your fast? What about, are you trying to actually get yourself to be as hungry as possible when you fast or are you trying to get yourself so that you're satiated through a fast? You kind of have to ask yourself do you want it to be easy or do you want it to be difficult?

I'm going to give you a couple of different instances and they all are varying depending on whether or not you want more fat loss or whether you want more of the health benefits. I'm here in my studio, you can check it out, this is what it looks like. I'm not in a perfect kitchen all the time, it's a studio kitchen. I wanted to make this one a little bit more real.

I'm going to break down the science, I'm going to break down the facts and help you get a solid understanding of what you need to be eating the night before you embark on your intermittent fasting journey. The first couple of things we want to look at are what you fasting for, because it has a multitude of different benefits and what you eat the night before or the morning before or whenever you start your fast couple play a big role in things.

I want you to think about it like this. If you were to just have a rice cake for dinner and then start your fast you'd still be fasting just as equally as someone who had a giant plate of pasta the night before. This is a question that's been coming up and it makes perfect sense. It's like if someone eats 7,000 calories right before they start a fast are they going to have a different metabolic effect than someone that maybe just had a small salad and a rice cake? It's a valid question.

What we have to look at is the thing called stomach distensibility. That distensibility is where your stomach shrinks during a fasting period. Quite honestly, this is one of the most advantageous reasons to fast, it's simply because your stomach shrinks and you don't want to eat as much food. If you're eating a smaller meal then of course you're going to reach that stomach distensibility or that shrinking a lot sooner, which therefore is going to allow you to want to eat less.

You're not going to want to eat as much, you're going to be getting full a lot faster when you do finally break your fast the next day. I want to give you two scenarios that are going to help you out when it comes down to fasting for fat loss or fasting for general health. First, let's start with the fat loss start of things.

I highly recommend when you're starting your fast that the last meal that you have prior to it contain something in the way of medium chain triglycerides but also contains high amounts of docosahexaenoic acid, that's DHA. That means some fish, some salmon or at least make sure you're taking some fish oil pills. The reason is, it's simply because those are going to be fats that are going to actually help your cell membranes throughout the process of fasting.

You see, when we're fasting our cells are dying off and being utilized as a source of fuel, it's called autophagy. We have this beautiful thing that happens, the weak cells die and then new cells are formed, and the strong cells end up flourishing and essentially eating the weaker cells. The cell fluidity and this membrane fluidity is super important and DHA is very, very critical for that.

Now we can't be taking DHA or fish oil pills during our fast. Why: Because, they're a fat. They're a soft gel that has oil in it, that will break your fast. If you consume a larger amount of it prior to going into a fast you will have a long tail effect as far as the systemic processes go. DHA takes a little while to do its job so it's a pretty powerful tool to use. How do you get it? Well honestly, just eating healthy sources of fat. We're talking things like mackerel, we're talking anchovies, we're talking sardines, we're talking really good quality salmon. You've got to be careful there because obviously the mercury count, the radiation, all of that, that is very, very powerful.

Also, algae sources of DHA are exceptionally powerful, really important there. If you can't do that take a good quality DHA supplement. You can find them on Amazon, they're not that hard to find, it's just very important. That's going to make it so that regardless of how much you eat the night before your body is going to be in that anti-inflammatory and recovery mode so that is super important.

[angelbahena]

All I have to say is THANK Between you and Dr. Berg’s videos of knowledge I was able to understand and continue this journey. I started at 172 lb and after 2 1/2 months I’m at 148 and counting. My health has improved and I feel great so from the bottom of my heart ♥️ thank you 🙏🏼😊

[DABESTTTTT]

I had a Burger King advert play as the intro to this video, is that some sort of sick joke by YouTube? 😂

[anitkithra]

I started fasting a few weeks ago 16:8 and I'm 5 lbs shy of getting out of the OBESE BMI range! But I seems to have hit a plateau with it. This will take me to the next level with it! Thank you so much!

[MussoliniLondon]

Thomas is an OG, I'm starting my water fast tomorrow and thank God I came across his account, so informative

[SeismicSales]

I must be the only one amazed that it was a studio kitchen all this time.

[reynerioguevara]

What can i say. I wish I could pay this man for the big impact he has made in my life and the life o others. Thank you mr. Thomas. May the God almighty bless your family more abundantly that you could have ever imagine.

[zackthomas]

You just continually keep adding content that is killer!! You have helped me streamline my health over the past 10 months and I am grateful. Thank you 🤘

[johnfisher]

Hey man, you've changed my life. I started watching your videos and signed up for your plan back in Jan. I didn't follow the plan exactly at first, but I did incorporate most principles. Since I started, I've become much more disciplined and now incorporate intermittent fasting, long-term fasting, and keto into my regimen. To date, I've gone from ~225lbs to ~180lbs. That's 45lbs in 6 months, but I had lost 40lbs by month 3. I knew I needed to lose some weight, but I would have estimated ~20lbs, not 45lbs! I look/feel so much better. What’s interesting is that I’ve been a fairly healthy and diet-conscious person for most of my life, but this is the real game changer. Because of the dramatic shift in my overall health, I’ve developed a heightened awareness of my “self”. My physical health has extended into my overall life, also. I now have a renewed passion for some forgotten hobbies, drink alcohol much less, sleep better, work better, think better, etc… The list goes on and on. I tell everyone I can about the benefits of fasting. Anyway, thank you so much. I honestly believe you have increased and improved my life. You were in Austin for SxSw and I was so upset I couldn’t get down there to thank you personally. Keep up the great work of saving lives! Peace.

[SashieK]

Day 1 of my dry fast and I’m so happy I found your channel. I’ve been binge watching for all the info. Thank you!

[helenachase]

I'm a 60 yr old female trying 20 hour
IF you suggested. I'll try every other day. I can't believe I am doing this. It seems so extreme to take so much care of myself. I hope I can transform into someone I can face in the mirror. Thank you Thomas

[justlookingandobservingpeo]

been fasting for longtime with out knowing wat fasting is just been low on cash several times so limited what I ate to make it to next paycheck....

[seanhardman]

Just want to say thanks for the videos I lost 40lbs in about 2 months. I’m 5’10.5 and I was 240 now I am about 200+-. My work out routines are getting stronger and I went two meals to one meal a day. I only eat meat about once every 2 weeks. I am primarily vegetarian. I eat 3 meals once a week and break the fast. I fast for a full day 1 time every 1 and 1/2 weeks. My main thing is when I start lifting heavy weights my appetite goes through the roof so I don’t really weight train my upper body beyond push ups and pull ups. Any suggestions when it comes to decreasing appetite while weight training?

[zainabnawaz]

Hey.. I am Muslim.. AlhumdulilAllah .. I am fasting these days because its Ramadan.. i have noticed 2 things about my body .. drinking alot of water and going to bed before sehari(last meal before sunrise) really helps me through out the fasting period..

[TheVocalButcher]

So break Fast with MCT oil... and end meal window with MCT oil... got it!

[tashie]

I just wanted to say thank you. Your videos have been a huge help for me. I'm week 3 into keto. I'm now doing intermittent fasting. I'm now doing a 40 hour fast.

[kellyrobinson]

Thomas, you have become my Keto Guru. I'm on day 14 of Keto and you are making my journey knowledgeable and fun!! I am so excited to see what the future looks like for me and how my body/mind/spirit will continue to flourish. Thanks for all you do.

[johncline]

coffee in the a.m. then ACV then I eat at 2. I stop eating at 10 and find the next day I am loaded with energy. 7 more pounds to go and I will have lost 100 pounds. had no idea what I was doing, cut out all sugars as much as I can, eating all good foods. now I jog, calisthenics, weights, I can do it all. your video's confirm what I've been doing, thanks for posting....Peace

[RichardHarlos]

Thomas, it's only been a couple weeks since I found your channel but I'm already so grateful for the information you share here. I feel like overall well-being is finally within my reach, thanks to your big-picture presentations that show not only why the micro-topic is important in its own right, but also how it fits into the larger context of overall health and nutrition. Thank you!

[mikerooney]

My wife and I are big fans of "tosh.bro" and wanted to say thanks for the videos! Knowing all the science has made it 1000% easier to stick to fasting and dietary changes.

[champfan]

I'm on a Thomas DeLauer YouTube video binge & just subscribed. I've never heard anyone make SO MUCH SENSE when it comes to health, eating, fasting, etc. I am starting a fast as of 1.5 hours ago. Will eat again at noon tomorrow. I know I will likely make a few mistakes along the way (so I will keep watching the videos for improvement), but it's time to do something. I'm 47 and tired of being overweight and sluggish. Very interesting and inspiring videos. I will be referring people to watch them. Well done and Thank You.