Leena Watts
Intermittent fasting is often used in conjunction with the keto diet to enhance weight loss and speed up metabolic improvements. During a fast, it is important to avoid any food or drink that contains calories, as this can break the fast and disrupt the process of ketosis. When coming off a fast, it is important to start with small portions of easily digestible foods to avoid overwhelming your digestive system. Bone broth, soups, eggs, and non-starchy vegetables are all good options, as they are gentle on the digestive system and provide essential nutrients. It is also important to stay hydrated by drinking plenty of water and supplementing with electrolytes.
What to eat keto when coming off fasting
| Characteristics | Values |
|---|---|
| Liquids | Broth, soup, water, coffee, tea, diluted apple cider vinegar |
| Foods | Low-starch vegetables, leafy greens, salads, cucumbers, zucchini, eggs, fish, chicken |
| Foods to avoid | Carbohydrates, sugars, large meals, red meat, alcohol |
| Other | Probiotics, prebiotics, supplements |
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Bone broth
There is some debate among experts about whether bone broth breaks a fast or not. This is because it contains small amounts of fat and calories, which technically end the fasting period. However, some experts argue that on longer fasts, some fat may be okay as it can keep the body in ketosis. Bone broth is also a good option for those coming off a fast who are following a keto diet. This is because it is a low-carb, nutrient-dense food that can help restore nutrient balance and energy production.
Some people choose to consume bone broth during fasting periods, as it can help curb cravings and provide some health benefits. However, if you want to strictly follow the rules of intermittent fasting, it is best to avoid bone broth during fasting windows as it contains calories. Instead, it is recommended to break a fast with bone broth, as it is gentle on the digestive system. After breaking the fast with bone broth, it is recommended to wait 1-2 hours before consuming a salad of dark leafy greens and less-starchy vegetables, cooked in healthy fats such as avocado oil or grass-fed butter.
There are many recipes for bone broth available online, and it can be made with different types of bones, such as marrow bones or oxtail. It is also possible to purchase pre-made bone broth if you don't have the time or resources to make it yourself. However, it is always best to make your own if possible. Bone broth is a versatile food that can be used as a base for soups or stews, or simply enjoyed on its own as a nourishing drink.
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Low-starch vegetables
When coming off a fast, it is important to ease your body back into processing food without any issues and to maintain ketosis. This means focusing on easily tolerated foods that do not contain high amounts of sugar, fat, fibre, or complex carbs.
Above-ground vegetables are generally lower in carbs and are usually the best keto options. Below-ground vegetables, also known as root vegetables, tend to contain more carbs and are not ideal for a keto diet. Examples of root vegetables to avoid include potatoes and sweet potatoes.
When preparing low-starch vegetables, it is best to choose fresh, frozen, or canned options without added sodium, fat, or sugar. If using canned or frozen vegetables, look for options that say "no salt added" on the label. Frozen or canned vegetables in sauces are typically higher in fat and sodium. If using canned vegetables with sodium, be sure to drain and rinse them with water to reduce the sodium content.
In addition to low-starch vegetables, other keto-friendly options to consider when coming off a fast include unprocessed meats, broth, and keto-friendly soups. It is also important to stay hydrated by drinking plenty of water.
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Small portions
When coming off a fast, it is important to ease your body back into processing food without any issues and maintain ketosis. It is recommended to start with small portions of easily digestible foods and closely monitor how your body responds. This is especially important if you have been fasting for long enough for your body to slow down its production of digestive enzymes, as you may experience gastrointestinal distress when you start eating again.
To avoid digestive discomfort, it is best to start with small portions of easy-to-digest foods and gradually reintroduce more complex meals. This means avoiding foods high in carbohydrates, sugars, and fats, and dense proteins such as red meat. Instead, focus on small portions of keto-friendly foods such as bone broth, soups, eggs, and low-starch vegetables. These foods are gentle on the digestive system and will help restore nutrient balance and energy production.
Some specific examples of small portions to break your fast include:
- Bone broth with a small amount of blended pumpkin soup or tomato soup
- Soft scrambled eggs with cheese
- Small portions of yoghurt or yoghurt with a spoonful of MCT oil
- A small fresh salad of tomato and cucumber with a light protein such as fish or chicken
It is also important to continue drinking plenty of water and supplementing with electrolytes for the first few hours after breaking your fast.
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Avoid large meals
When breaking a fast, it is important to be mindful of portion sizes and not overburden your digestive system with large meals. Here are some tips to help you avoid large meals when coming off a fast while maintaining a keto diet:
Introduce food gradually: Start with smaller portions and slowly increase the amount you eat over a few meals. This gives your digestive system time to adjust and helps prevent discomfort.
Listen to your body: Pay attention to your hunger cues and stop eating when you feel satisfied, not overly full. It can take a few minutes for your brain to register that you're full, so eat slowly and give yourself time to assess your hunger levels.
Plan your meals: Prepare your meals in advance to ensure you have keto-friendly options that fit your dietary needs. Planning helps you make informed choices and avoid making impulsive decisions that may lead to overeating.
Choose nutrient-dense foods: Opt for foods that are rich in nutrients and healthy fats, such as avocados, nuts, seeds, fatty fish, and olive oil. These foods will help you feel satisfied and provide your body with the nourishment it needs.
Stay hydrated: Make sure you're drinking enough water throughout the day. Sometimes thirst can be confused with hunger, so staying properly hydrated may help you avoid overeating.
Consider intermittent fasting: If you're following a keto diet, you may find it beneficial to continue incorporating intermittent fasting into your routine. This can help you maintain the benefits of fasting while still enjoying keto meals within your eating window.
By following these tips, you can avoid large meals and maintain your keto lifestyle while coming off a fast. Remember to listen to your body and adjust your portions as needed to ensure a comfortable and healthy transition back to eating.
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Avoid alcohol
When it comes to what to eat when coming off a fast while on the keto diet, it is important to focus on easily tolerated foods that do not contain high amounts of sugar, fat, fibre, or complex carbohydrates that could be difficult to digest. Eating the wrong foods after a period of fasting can cause blood glucose levels to spike and digestive issues to arise. Therefore, it is recommended to start with foods and drinks with fewer carbohydrates to avoid blood sugar spikes. Unprocessed meats and cooked non-starchy vegetables are great options.
While some sources say that it is okay to consume alcohol in moderation during the eating window of your fasting period, it is generally recommended to avoid alcohol consumption when coming off a fast, especially if you are fasting for weight loss. This is because alcohol is calorie-dense, meaning it will contribute to your daily caloric intake and may hinder your weight loss progress. For example, a single glass of red wine contains 80-100 calories, which can be replaced with healthier alternatives such as water or herbal tea. Alcohol consumption can also lead to increased hunger, making it more challenging to stick to your fasting and weight loss goals.
In addition to the caloric content of alcohol, consuming alcohol during the fasting window would be unhealthy and unsafe with no food in your system and would break your fasting state. Therefore, it is recommended to only consume alcohol during the eating window, and even then, it is important to eat something and drink plenty of water before drinking alcohol.
Furthermore, alcohol can trigger inflammation and increase the risk of certain diseases, such as heart disease, insulin resistance, and hormonal and chemical imbalances. The toxins present in alcoholic beverages can also disrupt the body's natural defences, reducing beneficial gut bacteria and impairing liver function.
Overall, while moderate alcohol consumption during the eating window may be acceptable for some, it is generally advisable to avoid alcohol consumption when coming off a fast, especially if weight loss is your goal.
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Frequently asked questions
Bone broth, soups, eggs, fish, chicken, and non-starchy vegetables such as cucumbers, zucchini, and leafy greens are all good options. These foods are gentle on the digestive system and provide essential nutrients.
Avoid large meals, red meat, and other heavy proteins as they can be difficult to digest and lead to bloating and indigestion. Also, stay away from foods high in carbohydrates, sugars, and fats, as they can cause a spike in blood sugar and insulin levels.
It is important to stay hydrated, so drinking plenty of water is recommended. Coffee and tea are also suitable, but avoid adding sugar or milk. Alcohol should be avoided, especially after a fast longer than 36 hours, as it can trigger alcoholic ketoacidosis.
