{"id":69106,"date":"2022-06-22T09:12:00","date_gmt":"2022-06-22T13:12:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=69106"},"modified":"2022-06-22T10:23:35","modified_gmt":"2022-06-22T14:23:35","slug":"breaking-your-fast","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/breaking-your-fast\/","title":{"rendered":"Breaking Your Fast: Things to Keep in Mind"},"content":{"rendered":"\n<p>How should you break your fast? What foods should you avoid eating after ending your fast? <\/p>\n\n\n\n<p>When it comes to breaking your fast, don&#8217;t be too strict on yourself. As much as possible, opt for unprocessed or minimally <a href=\"https:\/\/www.shortform.com\/blog\/why-is-food-processed\/\">processed foods<\/a>. But since fasting is quite hard psychologically, you should allow yourself some treats every now and then. <\/p>\n\n\n\n<p>Here are some things to keep in mind when breaking your fast. <\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-feast-on-quality-foods-plus-some-treats\"><strong>Feast on Quality Foods Plus Some Treats<\/strong><\/h2>\n\n\n\n<p>Stephens explains that when it\u2019s time to eat, you can eat whichever foods you want. She recommends following her \u201cdelay, don\u2019t deny\u201d principle and eating mainly quality foods.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>To <\/strong><strong><em>delay<\/em><\/strong><strong> means to wait until your fast is over<\/strong> and it\u2019s time to eat. Most often, this means waiting until your daily fast ends. However, you might also delay consuming a given food that would hinder your weight loss efforts\u2014such as pizza\u2014until you reach your goal.&nbsp;<\/li><li><strong><em>Don\u2019t deny<\/em><\/strong><strong> means that there\u2019s no list of banned foods<\/strong>. When it\u2019s time to eat, enjoy what you\u2019d like to\u2014whether it\u2019s a cheeseburger or a salad is up to you.<\/li><\/ul>\n\n\n\n<p>However, <em>don\u2019t deny<\/em> does <strong>not<\/strong> mean that you can eat <em>as much<\/em> as you please. If you overeat, you\u2019ll store excess blood glucose as glycogen and fat. If you can\u2019t empty your glycogen stores in each fast, your body won\u2019t be able to access and burn fat as fuel. In this case, you\u2019ll maintain or gain weight.<\/p>\n\n\n\n<p>(Shortform note: In <a href=\"https:\/\/us.macmillan.com\/books\/9781250255198\"><em>Intuitive Eating<\/em><\/a>, Tribole and Resch recommend that you <em>honor your hunger<\/em> as a key step to healing your <a href=\"https:\/\/www.shortform.com\/blog\/relationship-with-food\/\">relationship with food<\/a>. If you deny your hunger, you\u2019ll reinforce the dieting mindset that causes yo-yoing between self-deprivation and bingeing. Instead, give yourself \u201cunconditional permission to eat\u201d and pay attention to your hunger signals to learn when you\u2019ve had enough.)<\/p>\n\n\n\n<p>While Stephens\u2019s approach allows you to eat as you choose, the quality of your food <em>does<\/em> matter<strong>.<\/strong> So <strong>while desserts aren\u2019t off-limits, you can\u2019t exclusively eat treats and expect to feel good or lose weight<\/strong>. This is because not all calories are equal: 100 calories of candy is empty of nutrition while 100 calories of vegetables is nutrient-rich.<\/p>\n\n\n\n<p>(Shortform note: While Stephens allows for some ultra-processed foods in her lifestyle, Michael Greger argues in <a href=\"https:\/\/shortform.com\/app\/book\/how-not-to-die\/1-page-summary\"><em>How Not to Die<\/em><\/a> that <a href=\"https:\/\/shortform.com\/app\/book\/how-not-to-die\/part-2#todays-foods-work-against-us\">highly refined foods are never good for us<\/a>. They\u2019re at the root of numerous modern diseases, and they desensitize your palate so that normal foods don\u2019t taste as good. Given this, it might be easier to go cold turkey from ultra-processed foods rather than trying to eat them in moderation. After all, they\u2019re engineered to encourage overeating, which Stephens acknowledges\u2014so if you keep them in your diet, you might find yourself struggling to eat in moderation.)<\/p>\n\n\n\n<p>Stephens recommends using the NOVA classification system to choose what to eat when breaking your fast: <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Food Type #1: Unprocessed or minimally processed foods\u2014<\/strong>This includes whole foods such as fresh fruits and vegetables, meats, fish, nuts, and dried or crushed foods like nuts.<\/li><li><strong>Food Type #2: Processed culinary ingredients\u2014<\/strong>This includes foods prepared with traditional processing methods such as milling, grinding, or churning. Flours, sugars, butters, and salts fall in this category.<\/li><li><strong>Food Type #3: Processed foods\u2014<\/strong>These foods result from the combination of unprocessed foods and processed culinary ingredients, and they resemble whole foods. Think homemade bread, yogurt, tofu, or pickles.&nbsp;<\/li><li><strong>Food Type #4: Ultra-Processed foods\u2014<\/strong>This category includes highly processed food-like items made primarily from food-derived ingredients, preservatives, flavors, and other chemical compounds. Think Cheetos, chicken nuggets, ice cream, grocery store bread, or Twinkies-style snack foods.<\/li><\/ul>\n\n\n\n<p>Stephens explains that <strong>ultra-processed foods contribute to overeating and obesity<\/strong>, and she recommends eating them infrequently, if at all. Instead, eat mainly foods from the first three categories, shop in the produce and deli sections of the grocery store, and avoid eating things that your great-great-grandparents wouldn\u2019t recognize as food.<\/p>\n\n\n\n<p>(Shortform note: In <a href=\"https:\/\/shortform.com\/app\/book\/fast-food-nation\/1-page-summary\"><em>Fast Food Nation<\/em><\/a><em>, <\/em>Eric Schlosser explains that in addition to their contribution to obesity and food addiction, the ultra-processed foods created by fast food companies and agribusiness have <a href=\"https:\/\/shortform.com\/app\/book\/fast-food-nation\/1-page-summary#destroying-independent-agriculture\">decimated independent farmers<\/a> and <a href=\"https:\/\/shortform.com\/app\/book\/fast-food-nation\/1-page-summary#labor-exploitation\">exploited workers<\/a> for decades. Farmers receive a pittance for the food they produce, while laborers in fast food chains and slaughterhouses withstand poor working conditions and an aggressively anti-union environment. To overcome this, Schlosser suggests that the federal government needs to pass <a href=\"https:\/\/www.shortform.com\/blog\/executive-order-14036\/\">antitrust laws<\/a> and put the power back with the people.)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>How should you break your fast? What foods should you avoid eating after ending your fast? When it comes to breaking your fast, don&#8217;t be too strict on yourself. As much as possible, opt for unprocessed or minimally processed foods. But since fasting is quite hard psychologically, you should allow yourself some treats every now and then. Here are some things to keep in mind when breaking your fast.<\/p>\n","protected":false},"author":7,"featured_media":35754,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[17,16,7],"tags":[646],"class_list":["post-69106","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-health","category-lifestyle","tag-fast-feast-repeat","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Breaking Your Fast: Things to Keep in Mind - Shortform Books<\/title>\n<meta name=\"description\" content=\"When it comes to breaking your fast, don&#039;t be too strict on yourself. You can and should allow yourself some treats every now and then.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.shortform.com\/blog\/breaking-your-fast\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Breaking Your Fast: Things to Keep in Mind\" \/>\n<meta property=\"og:description\" content=\"When it comes to breaking your fast, don&#039;t be too strict on yourself. You can and should allow yourself some treats every now and then.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.shortform.com\/blog\/breaking-your-fast\/\" \/>\n<meta property=\"og:site_name\" content=\"Shortform Books\" \/>\n<meta property=\"article:published_time\" content=\"2022-06-22T13:12:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-06-22T14:23:35+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/s3.amazonaws.com\/wordpress.shortform.com\/blog\/wp-content\/uploads\/2021\/05\/apple-food-fruit-healthy-eating.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Darya Sinusoid\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Darya Sinusoid\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.shortform.com\/blog\/breaking-your-fast\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/breaking-your-fast\/\"},\"author\":{\"name\":\"Darya Sinusoid\",\"@id\":\"https:\/\/www.shortform.com\/blog\/#\/schema\/person\/0421cce75bc249b11e2517b3a91f9c46\"},\"headline\":\"Breaking Your Fast: Things to Keep in Mind\",\"datePublished\":\"2022-06-22T13:12:00+00:00\",\"dateModified\":\"2022-06-22T14:23:35+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/breaking-your-fast\/\"},\"wordCount\":761,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/breaking-your-fast\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2021\/05\/apple-food-fruit-healthy-eating.jpg\",\"keywords\":[\"Fast. 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