Break your intermittent fast with protein | Simple tips to break your fast

Break your intermittent fast with protein | Simple tips to break your fast | The Whole Truth Academy

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Күн бұрын

How to break my fast? What to eat during intermittent fasting for weight loss? How much to eat in my eating window? Should it be carbs or fats or proteins? And what should I avoid eating? Your hunt for all these questions ends here!
We know that Intermittent fasting for beginners can be very tricky. The complexity makes you question if IF is even worth it!
In this video, the 3rd episode of our Intermittent Fasting series we break down how to break your fast, structuring your meals in the eating window, making sure your last meal sustains you for the fasting window and so much more while giving you an understanding of the science behind it.
Timecodes
0:00 - Introduction
2:20 - How to break your fast?
2:57 - Rule 1
4:17 - Rule 2
5:31 - Rule 3
6:22 - Rule 4
6:58 - How to structure your meals in the eating window?
8:03 - What to eat before you begin fasting again?
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Here are links to further watching things which we mentioned in this video:
Intermittent Fasting Ep 1 - • What is intermittent f...
Intermittent Fasting Ep 2 - • OMAD vs 16-8 vs 5:2 | ...
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Disclaimer: This is not a review video, and is in no way meant as an evaluation or judgement of any particular product. This is an educational video meant for informative purposes only. Also, the content is not intended to be a substitute for professional advice in any manner.
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Пікірлер: 155

@Dakshiyapa 2 жыл бұрын

Just a warm thank you for letting me understand how my body actually functions and how to attain the most out of it.

@TheWholeTruthFoodsYT 2 жыл бұрын

Yay! We are super glad we could help :)

@neerajmandloi8844 2 жыл бұрын

Dj4d4

@austinkramer Жыл бұрын

thank you Captain!

@surbhigupta5621 Жыл бұрын

Can we drink skimmed milk in eating window

@mohammadjafari5633 Жыл бұрын

This is by far the best video on how to break a fast and what to have as the last meal. Thank you so much!

@TheWholeTruthFoodsYT Жыл бұрын

You're so welcome!

@Susmeetjain 10 ай бұрын

So glad to have found this. I was experimenting on my own to find these answers. And now everything makes sense after watching your video.

@crysbea Жыл бұрын

So informative! Thank you! ❤

@LocustAndWildHoney Жыл бұрын

This is exactly what I was looking for. Thank you!!

@TheWholeTruthFoodsYT Жыл бұрын

Our pleasure :)

@taniacancel7350 2 жыл бұрын

Thank you for explaining it so well!!

@TheWholeTruthFoodsYT 2 жыл бұрын

You're very welcome!

@orangecounty60 Жыл бұрын

Best info on this platform

@winniewinnie6067 Жыл бұрын

Wow! This is the best video I have ever watch about intermittent fasting. I’m subscribing.

@TheWholeTruthFoodsYT Жыл бұрын

Welcome aboard! Thank you so much :)

@samaviazafar4058 2 жыл бұрын

How can somebody explain so perfectly. You are THE guru

@TheWholeTruthFoodsYT 2 жыл бұрын

Thank you so much :)

@donnawarren4401 Жыл бұрын

Amazing video. Thanks

@ke6264 Жыл бұрын

This is awesome advice

@preemilatokensing9694 8 ай бұрын

Thxs very much u explain it really very very well thxs

@EYee633 4 ай бұрын

Love all his videos ❤❤❤❤❤

@patriciavillareal6334 3 ай бұрын

Very well explain 😅Thank you ❤

@NoFeArChiC2 Жыл бұрын

Excellent video! I really appreciate the break down on meals and timing - it was super helpful. Thank you!!

@TheWholeTruthFoodsYT Жыл бұрын

Glad it was helpful!

@sukhirandhawa3723 Жыл бұрын

@@TheWholeTruthFoodsYT can I brak if with 500 ml milk

@manjulasubbiah3256 Жыл бұрын

Thanks for the information very helpful

@stasartstudio 3 ай бұрын

Nice, and to the point 👍🏼 compared to other post fast videos

@stevenf.1291 Жыл бұрын

Where can I find examples of the proper foods to eat before starting a fast? I’m just two two weeks into intermittent fasting and am already seeing results but you made a great point about eating a proper meal before starting a fast and that’s what I want to get more information on. Thanks

@snikim81 10 ай бұрын

Thank you.

@simona8809 Жыл бұрын

Starts at 1:39

@marytvshowcakedecorating Жыл бұрын

I love your explanation 🎉

@TheWholeTruthFoodsYT Жыл бұрын

Thank you! 😃

@nirmalmozumdar 7 ай бұрын

Thank you🌹

@dayaraj7798 Жыл бұрын

Such an informative video ❤. Can’t wait for what else you come with on the same topic 🎉

@TheWholeTruthFoodsYT Жыл бұрын

Yay! Thank you! We have a whole playlist on the topic of Intermittent Fasting, you can check it out over here - kzfaq.info/sun/PL4FmOjB-KQB_opQnh8PZQuQTWd482l1xa

@1b22ashwathys7 Жыл бұрын

So well explained sir, it will be great help and i was looking the exact answer for the same question u brought in this video

@TheWholeTruthFoodsYT Жыл бұрын

Glad to hear that

@akshayakulkarni7051 Жыл бұрын

Thank you for the detailed video. Explaining what to eat and when to eat and why it is important.

@TheWholeTruthFoodsYT Жыл бұрын

Glad it was helpful!

@WorkoutAndWellness 6 ай бұрын

Great video 👍

@tallamharishkumar5804 2 жыл бұрын

Super good video, our own Indian who can understand our local food much more better than those from Other countries tempting to buy exotic prized...

@reemaashra 2 жыл бұрын

Very informative.....hv been in IF since 6 months....lost 20 kg since then...

@TheWholeTruthFoodsYT 2 жыл бұрын

That's amazing Reema, thank you for sharing :)

@raoulnair5885 2 жыл бұрын

@@TheWholeTruthFoodsYT i am doing it since 2015 now i do OMAD

@TheWholeTruthFoodsYT 2 жыл бұрын

Thats amazing Raoul!!

@Cgz88 9 ай бұрын

Fab! First Indian to talk sense on I F

@ArchanaBisht-ym8sv 25 күн бұрын

Great 👍

@junechapman7751 Жыл бұрын

Thank you

@TheWholeTruthFoodsYT Жыл бұрын

You're welcome

@kamilagarcia2094 Жыл бұрын

Amazing video! Thank you so much!

@TheWholeTruthFoodsYT Жыл бұрын

Thank you so much ❤️

@DVB1848 Жыл бұрын

I have watched hundreds of videos on IF over the years. I was on 16:8 for seven years, and now on 23:1. I just came across this video of yours, and found it informative. My only gripe is, the sound of bell keeps distracting from what you say. Just too many times in one video? Please do try and not to ring the bell!

@TheWholeTruthFoodsYT Жыл бұрын

Feedback noted :) in our recent videos we have been avoiding it

@DVB1848 Жыл бұрын

@@TheWholeTruthFoodsYT thanks for responding, I will check out other videos.

@prithabanerjee4705 8 ай бұрын

I have tried your chocolate ..loved it

@annia2960 3 ай бұрын

This is the first video that says start with protein. Other videos are saying never start with protein. I started with a glass of soja milk after a seven day fast. Didn’t experience anything negative but it’s interesting that the view on this are so different.

@chrismacfly6122 2 ай бұрын

Yes, other Dr's were pushing fat first, I'm confused

@majinkaos 2 ай бұрын

And he says plant based protein 😢. I was gonna hit a probiotic yogurt then a steak and veggies 30+ mins later…now I’m rethinking that plan

@archnashinghal8829 2 жыл бұрын

Hey can u cover the topic of baking as a healthy cooking alternative..using home made gluten free breads &biscuits..are they good eating choices

@DineshPatel-zw8ny 2 жыл бұрын

Very good info some of which is new to me! One thing to point out the fasting clock at 8:10 is reverse, 16 & 8 are shown reverse!! Took screenshot but not able to attach! 👍🙏

@TheWholeTruthFoodsYT 2 жыл бұрын

Hey, glad you could learn something new :) The image focuses on 8 hours of feasting out of the 12 hours on the clock. Because the proportion of the 8 hours is larger in the image it may look like it is supposed to be reverse.

@renukadixit2712 2 жыл бұрын

sir, please tell me what is the right time to take smoothies

@vishrutidev43 Жыл бұрын

superb video. the most simplified and most easy to understand. I have been doing this for 2 weeks but not enough results. Also experiencing acidity - what wrong am I doing ?

@TheWholeTruthFoodsYT Жыл бұрын

Hey, glad to hear you find our videos helpful. Acidity is a common side effect of doing intermittent fasting, we have covered more on this topic in this video - kzfaq.info/get/bejne/mbZhe8uTyairj5c.html You will also find additional helpful tips in this video here - kzfaq.info/get/bejne/h853pdac1LqqpmQ.html Hope this helps :)

@butchncasey 9 ай бұрын

Thank you. Someone suggested drinking bone broth, then probiotics then steamed veg then protein. Does this sound right to you?

@bunjicarlin1 Жыл бұрын

I'm on a ketogenic diet and the rule for breaking a fast for ketogenic dieters is to injest fats when breaking a fast. What's your take for ketogenic dieters?

@vishrutidev43 Жыл бұрын

please also suggest what fiber can be eaten with protien shake to break the fast. And when can tea (masala chai) be consumed ?

@sohiniisanyal7326 Жыл бұрын

We needed an Indian channel for healthy eating. Got it!

@TheWholeTruthFoodsYT Жыл бұрын

yayy! glad we could be that for you :)

@014gulafshaansari2 2 жыл бұрын

🔥🔥

@ekadashirajni3557 21 күн бұрын

Plz comment on curd fr breaking fast

@LolsterVideos 2 жыл бұрын

It's been 30 days since I placed my order on your website. How long do you guys take to dispatch orders?

@miluvaishnav3369 2 жыл бұрын

Can U share OMAD diet plan ?

@Yana_san1 2 жыл бұрын

Thank you so much

@TheWholeTruthFoodsYT 2 жыл бұрын

You're most welcome

@muskaansancheti8562 2 жыл бұрын

Could you share examples of what to eat for lunch (50% carb + 25% protein + 25% fat) and dinner (max protein + medium fat + low fibre)?

@a_slice_from_my_life Жыл бұрын

Yes. Please do. A veg plan if possible

@aanthong Жыл бұрын

the high protein, medium fat, medium carb would be something like “greek yogurt.”

@vinitagivale 12 сағат бұрын

Hello do you help in making intermittent fasting diet plans ?

@riakkkk4698 11 ай бұрын

Please try to make a vegan protein powder

@nasarahmed3843 Ай бұрын

Sir what is the best time for exercise in IF

@mspark1371 2 жыл бұрын

hey thanks for this video I have a question when you say start the fast with high sodium levels do you mean like right after your last meal ? or you can still consume it the next day for example some salt in your water early in the morning?

@TheWholeTruthFoodsYT 2 жыл бұрын

Hey, you can consume salt in both the scenarios - in the morning with your water/lemon water and even after your last meal. We have covered the consumption of salt and some liquids in this video - kzfaq.info/get/bejne/h853pdac1LqqpmQ.html Hope this helps :)

@diyapurohit6217 10 ай бұрын

Do we need to be rigid with the timings in if? If my windows are 11to 7 pm and one day I delay my dinner to 8 will it affect if?

@bingohere 9 ай бұрын

so basically its protein in breakfast, carbs in lunch, and fibers in dinner.

@ashadayanidhi8519 Жыл бұрын

Hi Can I have 3 meals- breakfast, lunch and dinner in the 8 hour eating window ? Simple vegetarian food

@pacman7286 Жыл бұрын

Is peanut butter good to break ur fast with .. because that's what I been doing

@prahasanam-vlogs3660 Жыл бұрын

Did breaking time also we can eat egg yolks all so or egg white only ?

@ankineedukavuri8634 3 ай бұрын

sir i have heared your three videos but in it you didnt mention about millets i dont know the reason.

@piyushshrivastava868 5 ай бұрын

so can i mix protein with carb, example chicken/egg/paneer with bread

@noushadkp8879 Жыл бұрын

Is there any digestion problem when we take protein to break the fast

@thezayinitiative-artofarab4360 8 ай бұрын

What about vegetarians how do we consume protein

@christinafrancis713 Жыл бұрын

When do i consume my fruits? I heard fruit should be the first thing to be consumed. Please help

@bandishmusicgroupjr6794 9 ай бұрын

What does a vegetarian eat when breaking fast?

@hharprietsingh6710 9 ай бұрын

What about breaking your fast with dry fruits?

@fortgeorgebotanicals1611 Жыл бұрын

Can you break your fast with fruit? I love mangoes but they are full of sugar. When can I have them. Also fresh coconut water.

@misisipi3918 10 ай бұрын

The whole day I have fasted. But at the end of the day . I ate a modak 😢 . What should I do now

@karajkot6735 Жыл бұрын

How about break a 36 hour fast with Grapes, Apples, Strawberries and Banana? Then protein and carb after an hour?

@sheenamarinda435 3 ай бұрын

Should I eat overnight oats for the first meal? It contains milk so it's considered as dairy products or inflammatory products, right?

@Asneeded Жыл бұрын

Can I a drink a protein shake and eat an avocado? I do a 20:4

@ashishrenismee2988 Жыл бұрын

Is cucumber good for breaking the fast?

@user-dk1bf9tz6b Жыл бұрын

Sir ...can I break my fasting with a whey protein shake....? Thank you

@arushisankritayan9465 2 жыл бұрын

What about breaking fast with fruits ? I have been doing that for a while and my first meal is generally atleast 2-3 servings of fruits

@TheWholeTruthFoodsYT 2 жыл бұрын

Your blood sugar will spike if you break your fast with fruits, hence preferably eat fruits after breaking your fast with some protein.

@lakshmijagadish2592 Жыл бұрын

Sir can I break my fast by drinking Ash gourd juice?

@DanielMartinez-hc1nw Жыл бұрын

So it's protein and not fats like Avocado to break a fast?

@basavarajteju5250 7 ай бұрын

Can we eat sweet potato

@anumnoor3026 17 күн бұрын

Can i break my fast with french toast?

@paulvillamor1174 Жыл бұрын

❤

@peonyshitake 2 жыл бұрын

Can you have coconut water while fasting? Like in the morning, an hour or two before the first meal?

@TheWholeTruthFoodsYT 2 жыл бұрын

Coconut water has sugar and it will break your fast. Have it after your first meal.

@AnuragKumar-vz2no 11 ай бұрын

Can i break my fast with a glass of sattu(lemon+salt)

@atb00ker 2 жыл бұрын

Is IF recommended for some health benefits or prescribed for weightloss?

@TheWholeTruthFoodsYT 2 жыл бұрын

Hey, Intermittent Fasting has various benefits like weight loss, ketosis, autophagy, more frequent spikes of human growth hormone etc. We have covered these topics in detail in our first two videos of this series :) Ep 01 - kzfaq.info/get/bejne/ateXdseF0tSmeWw.html Ep 02 - kzfaq.info/get/bejne/nNGHipieqbucY58.html

@shamyukthaa1086 9 ай бұрын

Can i break my fast with avocado, mint, cucumber, amla juice. Please reply 🙏

@sukhirandhawa3723 Жыл бұрын

Can I brak if with 500 ml milk

@user-xz3hx7ir1r Жыл бұрын

Is cheese ok to break a fast

@t.l.mcgonagle8935 10 ай бұрын

How long do I need to IF to create autophagy? thank you

@tijotituslouis7583 7 ай бұрын

18 to 20 hours

@pikuMan133 Жыл бұрын

Can I break the fast with A2 cow ghee?

@gastravlog Жыл бұрын

Egg bhujji or paneer bhujji with 1 cup black coffee

@fiza6498 Жыл бұрын

Can i break my fast with 1/2 dates plzz reply me

@kanchan-kulkarni407 Жыл бұрын

What about fiber intake?

@TheWholeTruthFoodsYT Жыл бұрын

We have covered it in rule no.3 in this video - 5:31

@rijugm1617 2 жыл бұрын

My routine at the moment, doesn’t permit me to have 16hrs fast, I am doing it for 15hrs. Is that fine ? Also, since I workout, I have to reach my protein goal for that day. However, I find difficulty in stuffing in so much in just 8/9 hrs.

@VK-oc2bx 2 ай бұрын

Hey. Anything above 12 is fine. 14 being the sweet spot to get benefits of IF, autophagy benefits, etc. So 15 is also absolutely good. Split into 4 meals. Breakfast(10am) lunch(1am) Snack(4pm) Dinner(7pm) If your protein target is 100 grams split that to 4 meals with 20/30 gms of protein each meal. Higher amounts of protein(single meal) are no benefial as the body can absorb, maximise muscle protein systhesis by consuming 15-30 grams of protein per meal. Consider and hunt for protein foods from veg/non veg sources. Its easy to get upto 30 grams of protein each meal Take advantage of unflavoured raw whey protein if your daily foods lacks the target but no more than 2 scoops a day. Consider 80% whey protein. 25 grams a scoop gives your body 20 grams of protein. So you can have this once post workout and before sleep. If you are having whey post workout, give 1 hour gap for breakfast. By the breakfast time you could able to get easy 40 grams of protein. Then 30 for lunch. 10 for snack. 20 for dinner. 100 overall.

@Jj.1897 Жыл бұрын

Break your fast with high gi carbs if you are working out before breaking your fast!

@missfiezah 2 жыл бұрын

Can i break fast with overnight oat? Just oat, almond milk & some almond.

@TheWholeTruthFoodsYT Жыл бұрын

Yes you can :)

@reghapirzada 11 ай бұрын

@@TheWholeTruthFoodsYTcan I use methy and kalonji ND lemon water with mint overnight sock

@shivanishah1347 Жыл бұрын

Can i break my fast with sattu powder or homemade protein powder

@TheWholeTruthFoodsYT Жыл бұрын

Yes, that is a great way to break your fast

@lifatnasreen33 Жыл бұрын

What kind of fat food we should take on dinner

@raviparikh 2 жыл бұрын

Is it alright to drink a cup of tea/coffee with milk and sugar during the fasting period?

@anuph4318 2 жыл бұрын

No. Only non calorie foods are permitted. That means no milk. You can rather have back tea, black coffee, green tea

@TheWholeTruthFoodsYT 2 жыл бұрын

Water, black coffee (without sugar) and green tea are some of the recommended drinks during your fasting period. We will cover more on this in a upcoming video :)