Intermittent Fasting - First meal/breaking fast

[Daniel678]

Cant really find a proper answer only for this and I think I am over thinking this but I am wanting to know what an ideal first meal would be to break my fast.

I am doing a 8 hour eating window (first meal at 12pm) and usually training in the am (fasted)

I usually like to have either oats or a greek yogurt with fruit with some fruit for breakfast.

I have also read that its good to break a fast with plain rice cakes as theres some benefits to do with the GI index?

I am 170lbs around 18% bodyfat if that matters.

Thanks in advance

[Daniel678]

2 x wholemeal toast
2 x eggs
is also a nice small meal I like to start with, is this ok? or would a protein shake and few rice cakes be better?

or am I over thinking and its not going to matter

[hardyboysare]

Breaking a fast makes no difference what you consume. IF is just eating schedule for your caloric needs, the only advise I would give is generally consuming some protein would be advised as your muscle protein synthesis will be at its lowest at the end of a fasted period.

The GI index makes little to no difference in health individuals, its just a table which shows the response of glucose in your blood from consuming carbs its not a tool for weight loss. Only people it really helps is diabetics.

https://www.nhs.uk/common-health-que...emic-index-gi/

[swole-striation]

Over thinking, eat what ever you're going to stick with long term. And change it up every few days.

Also see how you go with training fasted in the am. If you've never done it before you might struggle.

[Daniel678]

Thanks for the replys.

2,150 215g carb 60g fat 188g prot

these are my macros am following, am I all good? have worked out my TTEE and doing cardio twice a week along with a 5 x gym split

[rhadam]

The ideal meal is the one that helps you hit your macros.

[hardyboysare]

Thanks for the replys.

2,150 215g carb 60g fat 188g prot

these are my macros am following, am I all good? have worked out my TTEE and doing cardio twice a week along with a 5 x gym split

I guess you are trying to lose weight (just checking) if that is the case then its fine. You could lower protein/ carbs a bit and add to fat some days it will make no difference. Your protein can be as low as 140 and you would be fine really. So yes its fine you have a decent protein buffer so if you don't hit it at the end of the day it will make no difference between 140-190g will be fine. Fats are a tiny bit low but again I have low end of fat and feel fine so I dont see a problem.

Monitor your calories and as long as you are losing around 0.75-2lbs a week that is fine.

[clwhoops44]

I just can't understand IF... why would one want to starve themselves for 16, 18, 20 hours a day?

[bowtourking]

IF is nice it has helped me lose a lot of weight but it's not for everyone, when you get used to it it's pretty good honestly.

[Tucane]

I just can't understand IF... why would one want to starve themselves for 16, 18, 20 hours a day?

I starve 22h a day, not consecutive hours though...

....I finish 3-5 meals in about two hours total.

[Daniel678]

If you eat clean foods, good fibre and wholegrain you wont ever feel starved.

[rhadam]

I just can't understand IF... why would one want to starve themselves for 16, 18, 20 hours a day?

So i guess you don't understand what the definition of starvation is.

[Ukiyo3k]

You're not fasting if you're eating everyday. I know it's called IF but that is just to sell books and attract followers because fasting is the latest trend in weight loss.
Controlling your calories by eating on a strict schedule can work wonders for your weight loss, but don't fool yourself into thinking you are fasting.
Once you do a 10 day fast then you'll know what I'm talking about.

A decent meal after 16 hours will be dense whole foods high in protein, medium or low fat and carbs, and not glucose fruit but oats, bean or potatoes.
Good luck with your weight goals.

[Ghawk21]

You're not fasting if you're eating everyday. I know it's called IF but that is just to sell books and attract followers because fasting is the latest trend in weight loss.
Controlling your calories by eating on a strict schedule can work wonders for your weight loss, but don't fool yourself into thinking you are fasting.
Once you do a 10 day fast then you'll know what I'm talking about.

A decent meal after 16 hours will be dense whole foods high in protein, medium or low fat and carbs, and not glucose fruit but oats, bean or potatoes.
Good luck with your weight goals.

Oh bugger off. Its a completely accurate and accepted term. If YOU choose to take it to the extreme and do extended fasts (which is a terrible choice for anyone wanting to retain muscle mass) that's your business. You can also break a fast with anything but given you've neglected to stimulate protein synthesis for an extended period of time, enough protein to get you around 3g of leucine would be best.

[evelle]

yes, IF is not for everyone but it is worth trying

[waknickm]

You're not fasting if you're eating everyday. I know it's called IF but that is just to sell books and attract followers because fasting is the latest trend in weight loss.
Controlling your calories by eating on a strict schedule can work wonders for your weight loss, but don't fool yourself into thinking you are fasting.
Once you do a 10 day fast then you'll know what I'm talking about.

A decent meal after 16 hours will be dense whole foods high in protein, medium or low fat and carbs, and not glucose fruit but oats, bean or potatoes.
Good luck with your weight goals.

So Muslims don't fast during Ramadan? Not eating for a partial day has been considered fasting for much longer than IF has existed.

[ncsuLuke]

So Muslims don't fast during Ramadan? Not eating for a partial day has been considered fasting for much longer than IF has existed.

It is fasting but you're not getting a lot of the benefits of fasting if you are eating every day. IF is an eating schedule that allows people to eat a large amount of food in a short window so they feel fuller and it helps control calorie intake by restricting the feeding window. That's it. If you want to get some of the health benefits from fasting you should look into every other day fasts and whatnot but for most people on a body building forum that's not going to be very optimal either.

[marcosala794628]

I tried a couple of variants of fasting including training outside the feeding window - just to see how my body reacts and if I am able to handle my upcoming cravings. The results were very disappointing. I was not able to stay under the caloric target of the day and i really slept bad.

For me only this setup works:

5am wake up

1st breakfast - oak & protein & one seasonal fruit

6:30 GYM

8am Post workout protein shake

12 lunch - full lunch - carbs, fats, protein

2pm protein & low sugar fruits or seasonal vegi chopped


then from 2pm until next morning 5am i fast - only water or tea. nothing else. no sugar free products or aromatic water.


once a week i break the setup and i eat breakfast, lunch and dinner.


during the fasting days i stay clear below my daily caloric need - on the "cheat" day i try to have the needed calories or even +500. it's doesn't matter.


thanks to this I was able to loose and still loose body fat.



i hope this helps a bit. i think you have to try several setups and find out which setup really works for you. there is no 100% plan fits all - unfortunately.



PS: sorry I replied to the wrong thread here.

[puvindran]

start off you morning with oats and 3 egg whites