Breaking A Long Fast: Keto Style

Intermittent fasting (IF) is a popular practice among keto dieters, with many keto-dieters practising short-term IF (between 12-24 hours) regularly, and some choosing to incorporate longer-term fasts (>24 hours) for added benefits. When breaking a long fast, it is important to be mindful of what you eat to ensure you do not undo the advantages of the fast. It is recommended to avoid carbohydrates, especially processed ones, and stick to proteins and healthy fats. It is also important not to eat a large meal, as your stomach's digestive enzymes will have decreased during the fast. Staying hydrated and continuing to supplement with electrolytes is also crucial.

How to break a long fast keto

Avoid carbs

Avoiding Carbohydrates

After a long fast, your insulin levels will have decreased significantly, and your insulin sensitivity will have increased. Therefore, it is important to ensure your first meal after a fast is low in carbohydrates/glucose. Carbohydrate-rich foods will cause a dramatic spike in blood glucose and insulin levels, so these should be avoided for the first few hours after ending your fast.

Instead, opt for proteins and healthy fats to ease your way back into normal eating patterns. This is especially important if you have been fasting for several days, as your body will be extremely sensitive to insulin spikes.

It is recommended to stick to cooked, non-starchy vegetables, healthy fats/oils, and broths/soups. Leafy greens are a great option, but they should be cooked in healthy fats. Avocados are a good choice, as they provide healthy fats and are easy to digest. You can also try cooked, non-starchy vegetables such as asparagus, cauliflower, broccoli, and green beans.

If you're craving something more substantial, go for easy-to-digest protein sources with healthy fats. Chicken, fish, and eggs are good options, but be mindful of the portion size. Keep your protein intake to the size and thickness of the palm of your hand.

It's also important to note that while nuts and seeds are typically considered healthy, they should be avoided initially after a long fast as they can be difficult to digest.

By avoiding carbohydrates and focusing on proteins, healthy fats, and non-starchy vegetables, you can effectively break your long fast while maintaining the benefits of ketosis.

Don't eat a large meal

Instead, stick to smaller meals for at least the first few hours after breaking your fast. Eat a small amount and wait for at least an hour to see how you feel. Then, if you feel fine, eat a little more. Wait another hour, and then continue as you see fit.

Some people break their fast with a small avocado, eggs, or bone broth. Others opt for chicken, steak, or pork chops.

Continue to supplement

Continuing to supplement is an important part of breaking a long fast. Here are some detailed tips to ensure you are effectively supplementing after a long fast:

Water

It is crucial to continue drinking plenty of water after breaking your fast. Staying hydrated is essential for your body's overall health and can help flush out any toxins that may have built up during the fasting period. Make sure you are drinking enough water throughout the day and listen to your body's hydration needs.

Electrolytes

Electrolytes are essential for maintaining proper bodily functions, and supplementing with electrolytes can help replenish what was lost during the fast. Focus on electrolytes such as sodium and potassium, and consider taking a magnesium supplement. You can add a pinch of natural salt, such as Himalayan salt, to your water a few times a day. Additionally, bone broth is an excellent way to replenish electrolytes and provide your body with easily digestible nutrients.

Vitamins and Minerals

During the first few hours after breaking your fast, you are likely eating smaller meals, which may not provide all the necessary vitamins and minerals. Continue taking supplements to ensure you are meeting your nutritional needs. As you transition back to regular meals, you can adjust your supplementation accordingly.

Digestive Enzymes

Long-term fasting can reduce digestive enzymes in the stomach, which are needed to break down food. Supplementing with digestive enzymes can aid in the digestion process and help prevent gastrointestinal distress. This is especially important if you experience any digestive issues during or after your fast.

Timing

It is recommended to continue supplementing for the first few hours after breaking your fast. As your body adjusts and you gradually increase your food intake, you can taper off the supplements. However, if you feel you still need them, you can continue taking them until you feel your body has fully recovered.

Remember to always listen to your body and adjust your supplementation as needed. It is also a good idea to consult with a healthcare professional, especially if you are considering an extended fast or have any underlying health conditions.

Stick to whole foods

Breaking a long fast on keto can be tricky, and it's important to do it right to avoid gastrointestinal issues. Here are some detailed tips to stick to whole foods when breaking your fast:

Choose Quality Whole Foods

Select high-quality, nourishing whole foods to break your fast. This is an important rule for the ketogenic diet in general, but it's even more crucial after a long fast. Avoid processed foods, which are often loaded with unhealthy fibres and sugar alcohols that can be difficult for your body to handle after a period of fasting.

Opt for Cooked Vegetables

While vegetables are an important part of a healthy diet, raw vegetables can be hard to digest, especially after a long fast. Choose cooked, non-starchy vegetables instead. Leafy greens like spinach are a great option, but make sure to cook them in healthy fats like olive oil, avocado oil, or coconut oil to aid digestion and stimulate ketone production.

Include Healthy Fats and Oils

In addition to cooking your vegetables in healthy fats, include other sources of healthy fats and oils in your break-fast meal. Avocado, olive oil, and coconut oil are great choices. These foods will provide your body with the nourishment it needs while helping to stimulate ketone production.

Soups and Broths

Soups and broths are a great way to break a fast gently. They are easy to digest and packed with vitamins and minerals. Bone broth, in particular, can provide instant relief from hunger cramps, which are common when breaking a keto fast. You can also add low-carb vegetables to your broth for extra nourishment.

Avoid Nuts, Seeds, and Raw Veggies

While nuts and seeds are generally considered healthy, they may be difficult to digest after a long fast. It's best to avoid them for the first few hours after breaking your fast. The same goes for raw vegetables, which can be taxing on your digestive system. Stick to cooked vegetables instead.

Plan Your Meals

Take the time to plan your break-fast meals in advance. This will help you make sure you have the right foods on hand and avoid making impulsive decisions driven by hunger hormones. It's also a good idea to start with small meals and slowly increase the portion sizes as your body adjusts to eating again.

Plan how to end a long fast

Plan how you are going to end a long fast

Fasting for longer than 24 hours is considered a long-term fast. After this amount of time, your body will have reduced the number of digestive enzymes in your stomach, so it's important to plan how you will break your fast to avoid gastrointestinal distress.

• Avoid carbohydrates: Since your insulin sensitivity will have increased, it's important that your first meal after a fast is low in carbohydrates/glucose. Consuming sugary, carbohydrate-rich foods will cause a dramatic spike in blood glucose and insulin levels. Instead, opt for proteins and healthy fats.
• Don't eat a large meal: Even if you usually follow the OMAD (One Meal A Day) protocol, stick to smaller meals after breaking a long-term fast.
• Continue to supplement: Make sure you drink plenty of water and continue to supplement with electrolytes for the first few hours after breaking your fast.
• Stick to whole foods: This is a good rule of thumb for the ketogenic diet in general, but it is especially important after a long-term fast. Processed foods, certain fibres, and sugar alcohols can have a larger and worse impact after fasting. Even some whole foods should be avoided for the first several hours, including nuts, seeds, and raw vegetables. Instead, opt for cooked, non-starchy vegetables, healthy fats/oils, and broths/soups.
• Start with bone broth: Some people recommend starting with bone broth, which is nourishing and easy to digest.
• Avoid problem foods: Some people know that certain foods bother their digestive tract more than others. If you have problem foods, you should avoid them when breaking a fast. In general, nuts and nut butters, seeds and seed butters, and raw cruciferous vegetables (cooked are fine) are the most problematic.
• Start with a small salad: You could start with a cup of tomato and cucumber salad with some chopped parsley and extra virgin olive oil.
• Keep protein sources light: If you want to play it safe, keep your protein sources to poultry or fish, cooked in fat, and limit your protein intake to the size and thickness of the palm of your hand.
• Eat non-starchy vegetables: Fill the rest of your plate with non-starchy, above-ground vegetables that have been cooked in natural fats, like avocado or coconut oil, butter or ghee.
• Be cautious with alcohol: Avoid binge drinking, especially when coming out of a fast longer than 36 hours. Heavy consumption of alcohol could trigger alcoholic ketoacidosis, which can be dangerous.
• Be aware of refeeding syndrome: Although rare, this is a potential side effect of resuming food consumption after extended periods without eating. It is defined as "potentially fatal shifts in fluids and electrolytes that may occur in malnourished patients". Certain groups are at higher risk, including those with a low BMI, recent unexplained weight loss, a history of alcoholism, or those taking certain medications. To reduce your risk, avoid breaking your fast with high-carbohydrate meals, stay hydrated during your fast, and supplement with a pinch of natural salt a few times throughout the day.

Remember to listen to your body and adjust as needed. It's important to break your fast in a way that makes you feel comfortable and aligns with your long-term health and weight loss goals.

Frequently asked questions