Started my weightloss journey November 13th 2018. Officially hit my 100 pounds lost goal this morning. (9-5-19) Couldn't have done it without Thomas and his channel 💪
Don’t get confused and over complicate it. I dropped over a 100lbs by sticking to the basics. 1. Low carb 2. Moderate protein 3. Very low sugar (holidays are the exception 👍) 4. Eating schedule: fasted every other day (20 hours) 4 hour eating window. Somewhat non fasting days (16 hours) 8 hour eating window) 5. Get your butt moving (Exercise) Monday’s - arms and chest - 30 min cardio Wednesdays- legs and core - 30 min cardio Fridays - shoulders and back - 30 min cardio Other days - full cardio for 1 hour
dude ik that works but stomach changes and when you get older its not the same, now i have to change my rutine cause my body feels it and ik it changed so now i have to adapt be careful with your health trust your body
This is what I've been doing for a few month now, after 7 years of extended intermittent fasting and 4 years on strict keto. Now I have to change things again if I want to be healthy. Your advice is good, but you'll need to switch up things at some point. Your body will tell you that is not a long-term strategy. It simply stops working after a while.
As a Vietnamese, watching an American dude, talking about low carb keto, I've never thought I would see the day he would tell me to break a fast with Phở.
@@icomeinpeace3756 Bad idea. Eat very lean instead for 1-2 days and then start introducing fats. You see, if you break your fast with a lot of fat, you're essentially shaking your gut awake and you will have a bad time.
One of the few guys that’s not an absolute douche. One of the few guys that tried to approach from a somewhat scientific angle, he even checks himself and calls himself out. And now you people complain because he’s too complicated. I appreciate him. Thanks Thomas, good job.
Broke my fast with a small piece of salmon seasoned with salt n pepper pan fried in coconut oil...and it was amazing. I definitely appreciate food 10x more when doing long term fasts
*MY TOP FOODS TO BREAK A FAST WITH:* 1) Organic rice cake, seaweed snacks, & lean protein [3:11] 2) Non-Keto Option: Vietnamese pho/bone broth [5:43] 3) Keto Option: Bolognese [7:11] 4) Another keto Option: Coconut oil/MCT Oil, lean fish/white meat [10:52] 5) Vegetarian Option: Teff with egg whites [12:20] 6) Vegan Option: Teff with Pea Protein [13:18] * Never mix fats with carbs when you break your fast [1:34]
Yes, this is the first time I understood WHY others tell you to break a fast with bone broth, pink salt, and apple cider vinegar before you eat an hour later. I was always like, no I feel fine, hand me the fat smothered carbs.
The way you deliver this is perfect, I can listen to you like a podcast lol. I've never thought of intermittent fasting as being a permanent thing but it does feel great when I do it. Never knew about the mixing fats and carbs things, this is new news.
This makes total sense. I was on intermittent fasting for a while but I didn’t lose much fat and weight. I usually broke my fast with lots of carbs and fat. Oh boy... thank u!
Hi Thomas, thanks so much for your research and insight into IF OMAD and general health. I’m a 70 yr old woman and have recently dropped 12kg following your advice. Almost at goal weight with just another couple of kg to go. Need to curb my sugar cravings but often fail miserably.....however I feel great and wish I had known about this lifestyle years ago.
how I changed my sugar cravings- Neem (its an herb from India) get organic, reliably sourced. Completely changed my who microbiome. I dont even think about sugar anymore (and I went through sugar withdrawal)
Just began my journey and I’m loving it. So glad to have found this guy. My trainer has me breaking fast with an avocado with olive oil! Doesn’t sound like I should be having that. I’m over 50.
I've been fasting off & on for almost 20 years, vegan & now pescatarian daily IMF. I typically break a fast with miso soup (sodium, small carb + broken up seaweed. Later I have my large "kitchen sink" salad that I fill with different textures, flavors , colors. I make my own Caesar dressing with sardines from Portugal (the best!), olive oil, etc. So far, so good!
I am over 50 and started intermittent fasting back at the end of January. Since then I have lost 30 lbs. I live in the lake tahoe area and during the winter I skied 90 days and when the ski season ended in July, I started lifting weights and swimming a half mile as part of my workout. I gave myself the luxury to eat what I want when I do eat and feel great, I do have bacon and eggs at least 3 times a week, I know I could lose weight faster if I ate differently, but eating the way I have been, I do not feel like I am on a diet, however, my appetite sure has reduced since I started and late night eating is over since it is during my fasting time. Since I started I think I have broke my fast a couple times at most. I think I might try some long term fasting soon just to try it. The reason I am writing this is your videos have really helped me in my weight loss and with the intermittent fasting, this will be my routine indefinitely because of how good I feel, I still have about 10 lbs to go in my weight loss, but in time I will reach my goal. Thank you.
Great advice on this video, I broke my fast yesterday with a huge burger that had bacon and a fried egg on it. It was delicious but I felt terrible for hours after and didn’t have the same cognitive benefit that I usually get from breaking my fast with a smaller meal. I can’t forget advice like this.
I secretly start doing Intermittent fasting 16/8 or 20/4 and exercise for 2 months now After I have my baby 👶 I was over 110 kg I try everything to loss the baby weight but after 1 year off trying I just give up but 3 months ago I came cross one of your videos You motivate me to start fasting so I told all my family and friends about doing fasting to loss weight I was every Disappointed ☹️ about they respond so again I just give up but I still keep watching your videos and now I am 82 kg so I just want to say thank you so much 😊
@Juckpulver ~ thank you! I am grateful for TD’s vids but honestly many times he puts me to sleep with his (all over the place) “scatter chatter” style of providing information.
Please can you talk about keto/IF with different types of liver health ? You're the best person to explain the bamboozling science! Thanks from the UK!
Hey Thomas! Thanks for all the info you provide to us. I have a question. What about breaking the fast with just two eggs? (Non keto diet) That's what I'm doing recently
thank you for this information. I started fasting about two weeks ago and this is has come at a great time for me. I now can have a light break-fast at work when my fast is over and then later fit in my first main meal. I am going out today to get the rice cakes, I already have Nori wraps and lean fish. Thank you Thomas! I am going to make the Pho also, it looks great!
@@mercedescastrejon746 I do a Shake by Natures Plus High Energy Shake. It's a protein shake, no carbs, no sugar, no cholesterol, no sodium. It's only 70 calories and satisfying. It will get you thru to lunch. Even if you have to double if hungry. It takes care of that hunger business. Good luck. It comes in packs for travel just in case.
If been fasting now for 4 weeks . I’m down 4lb I normally do 16 to 18 hrs . I break my fast with original oatmeal with apple slices . One hard boiled egg white . And a peace of flax seed toast with peanut butter . Makes me feel great . Anyways thanks for the video. Your the best
I have been 20:4 with 1 longer fast per week. going on week 6. I have lost 17 lbs but have hit a brick wall. My last fast was for 36 hrs. After watching your content I think I have all this covered and know what to do. What I would like to see is more info debunking the bad things I am hearing from main-stream nutritionist at my Doctors Office. Things like Keto will kill you long term and you should be eating small portion meals more often so you don't get hungry. Sheesh! I know all of this is wrong but I would like you to say it with the science to back it up. Thanks for everything you do. You're awesome.
I’m a keto/vegan OMAD. Very sensitive to insulin spikes. In your opinion, what are the 5 top foods to eat to come off my fast? (The first 15 mins or so.) I give myself 1 hour a day to slowly eat... TY! (BTW, I feel GREAT, physically, emotionally, and mentally.) 👍🏼
Thanks! Hit 40 lbs lost today! Breaking a 5 day fast on Saturday with fresh caught, rainbow trout head and bone broth as a base to a "soup" with lean fish, kelp, real salt, turmeric and a smidgen of coconut oil. Okay? Also, during my fast, as a part of my minerals I put 1/8 tsp.of Maine Coast kelp,real salt and a few drops of lime juice. 116% rda of iodine, almost no calories and makes me feel satisfied!
Nice gonna break my 5 day fast tomorrow!!! Gonna do it with a 1 egg and avocado and spinach for dinner....and then maybe salmon with spinach for dinner.
I've been fasting consistently on weekdays for a few months now. Weekends sometimes I fast sometimes I don't depends on how I feel .it's worked well for me . I've noticed I work much better without any food in my body until noon anyways
As a muslim we break the fast with Dates, a centuries old tradition. It's similar to the controlled insulin spike that you spoke about and its super nutritious.
Thank you for a normal suggestion. I have never heard of half the stuff he suggests. I was looking for "normal" food from grocery store, not expensive health food stores.
Thank you so much 💚 Plant based here 😅 soooo to get low carbs, pea protein with coconut milk/cream ... So freaking difficult to get low carb high protein 🦄 Lentils for me 😅 with walnuts, works well for me 😊 Loving this channel 🎉
Thomas ty. I’m learning so much from your videos. Next week I start my Keto and this week I got all my vitamins supplements. Tomorrow I get my groceries. 🙏🏻✊🏻✌️
Thomas, first of all, I wanna thank you very much for all you doing, I absolutely love your videos, but, all of these these options are really hard and complex to do for some of us. Can you please present us some more simple alternative options? Thanks in advance
I've gotten good results from just a 4 hour feeding window 5 times a week. So for example I wake up at 3:00am have a coffee work construction and as soon as I get off work eat a burger combo with a soda, get home and eat a homemade meal, that being my last meal for the day. I dropped 20lb in a month. I gained it back eating the same amount of food, same quality eating at 5:00am and 12:00pm.
Thomas what do you think about 1. breaking the fast with avocado? 2. Breaking the fast with sunflower seeds? 3. Breaking the fast with some pecan nuts or walnuts? The mixture of all above. I'm asking about that because it's pretty easy to buy that on the go. It does't require any preparation. It's an awesome knowledge to know what is the total no no as it is to know what is super good. But what is missing is some simple very easy to get stuff that are still ok. Let's say those are the tips for a person who is traveling a lot and not always can get the best options but still doesn't want to make a big mistakes when breaking the fast.
@@mtbjim1670 Yes I'm aware that all options I proposed are basically fat (nuts, avocado, seeds) But Thomas is mentioning that the bad thing is to mix fat and carbs. What I'm wondering is if you can just have healthy fats as an opening meal? No carbs in the equation. Also I'm only treating this as a pre meal (opening meal) so I'm thinking small amounts (1h before the real meal)
@@lifeisagift5627 mine is oil tuna that's from Ecuador. It taste so good and it's wild caught. I'm was born here but my parents are from Ecuador so we love eating this kind of tuna. Also I use to be 200 pounds and now I weigh 140 and been working on building muscle.
I do it with a can of sardines in water mixed with a little zero fat Greek yogurt plus seasonings. Very easy to prepare. But I still feel like I could eat more. :/
So, great amazing content as always. Big fan. However, for those of us outside the US and in a budget is there anything simple and affordable we can use to break a fast? Broth is not even a thing in my country, rice noodles? Rice cakes? Seaweed? Teff? Things that I have never ever heard of or are not available/expensive. Can I just eat one egg and maybe some veggies to break a fast? Some sort of sandwich?
Madestro late reply but get a slow cooker, they R very cheap, collect all ur bones from meals in freezer or buy chicken necks/ frames, in Australia th shops sell soup bones or brisket bones, roast them first & this is important, put them in th cooker, add some apple cider vinegar, turmeric, salt & pepper & any spices u like, I use rosemary and thyme, coriander, oregano, even curry powder. Cook 4 24hrs-28hrs, remove th bones from broth, wen it cools in th fridge it should b like jelly, then just heat wen needed. Hope this helps.
@@damienkoy4689 my mum used to use chicken feet as well for chicken broth. Otherwise she'd just chuck in a carcus of a decent coles chicken, obviously along with some spices and stuff, and let it gooo
16 hour daily fast. 6pm-10am daily. 5 plus days I’m in a work truck when I’m coming out of fast. Based on some non keto recommendations you made I could do rice cake, seaweed and bone broth the easiest. Then couple hours later have my spinach salad which I have with good oil dressing, sometimes topped with chicken, beef, pork or fish, mostly just spinach. How does that sound? Keep up the good work
Type 2 here. 2 weeks into keto and my sugars have gone from 300s to 120s. My "highs" are 140s in the mornings. It's SO worth it if you're type 2 and want to control your sugars better.
Well I am type one and I am doing keto now for 3 weeks but there’s little information about keto for type one diabetes for example our insulin dosages, intermittent fasting
literally am doing a fasting keto meal plan right now and was wondering what to break my fasts with other than bone broth, my man thomas comes up with a vid about it 🔥🔥🔥 think he spying on us lol
I was breaking my fast, not in a good way 80% of the time. Right now I am into my current fast 74 hours. I was thinking, when I break fast.. Apple cider vinegar with water, then a meal replacement with 12oz of water (secure meal replacement by Andrew lessman). Then 2 grilled chicken breast. I am always learning.
Yes, Thomas!! Podcast version of this!! I know the videos help push sponsors, so maybe release the podcast audio a set time after the video?? Who knows.
Exactly what I needed to watch. I'm really struggling to give up bread. This is the one thing that's hindering my weightloss journey. I'm pescetarian and sugar free. But bread is the devil! 😭
You are the man! I needed this like water in the desert!! Cant do keto animal fat is just no good my digestion… Needed to hear this cuz 16/8 fasting works so good to me no IR detected on my blood work no faty liver just a few days ago had it down..!!!! So this stuff works Thank God!!
Hi Thomas. Just some honest feedback from someone who has been following you for over 2 years now : Your videos are becoming more complex and I can tell that it's shying away your a lot of viewers. Thanks for your work !!
I feel like Thomas' explanations give viewers an opportunity to get educated about human nutritional biology. Yeah, it might be too complex for some, but those few who take the time to learn and do research about some of thosecomplex topics he doesn't explain end up gaining much more than a "do this do that" video. Feels almost like his videos screen viewers to filter down to resourceful, involved and motivated followers ! great no?
Hi Thomas, this video was really helpful. I'm on my 4th Keto week. I'm feeling great but feeling I got into my plateau. Lost already about 10lb but I go to the gym 4 times a week and run 3 times a week. I'm curious about the keto way to break the fast. At the moment, I'm fasting for 17-18h. But normally I break the fasting period with my lunch, around 1pm. I would love to see more keto options for break the fasting at lunch time. Best!
Complex. In some ways as a T1 diabetic who produces zero insulin, I can then control the amount of insulin my body has through insulin injections. I have a flash monitor that measures my glucose levels every 5 minutes. Of course, the challenging part is keeping the insulin in the right zone to avoid hypoglycemic episodes.
What do you think about breaking a fast with : 1. Protein shake (mixed fractions- wpc+isolate like Syntrax Matrix) + handful of nuts + omega 3 pill. OR 2. Handful of nuts + bulletproof coffee + omega 3 pill?
Non Keto option 1. Organic rice cakes , seaweed, lean chicken or steak or steak 2. Rice noodles and shrimp or shellfish , scallops grace fed bone broth Keto option 1. Bolognaise with ground beef or pork with tomato sauce no garlic or onions or onion powder 2. Lean fish like cord with Mct oil or coconut oil
Can you recommend something like a quick to make snack that's light and more breakfasty to break a fast with please?. Im normally at work and break my fast at 10am-11am. Just one or two snacks would be soo helpful! Also hi 👋 from Australia. Love your videos
I personally came for the facts, but adapt it to my taste. For exemple, he talks about sea food and lean fish for breakfast : I like to get some smoked salmon or eggs high in omega 3. Instead of seaweed, I add some sea salt which also contains iodine good for the thyroid. It's not the optimal / #1 choice, but still closer to where I want to get.
@Benghali In Platforms the reason he says lean protein is because he wants us to control first the amount and the origin of the fat (which is often not the best in red meat because of contamination etc.) When it comes to salmon, there's less to worry about
Question for you about seaweed, Thomas: I have 3 packs of seaweed snacks in my pantry. Yesterday I noticed a warning in fine print about being dangerous and potentially cancer-causing. What are your thoughts on this? 😱
great video, I have been looking for more information on foods to eat when I first break a fast. would love to see a complete list somewhere (with more veggie options) as I'm getting a bit bored with the same thing each morning!
I think it’s so interesting that you mentioned Teff, how do you feel about injera? It’s traditional ethiopian sourdough flatbread made with teff flour and it’s gluten free. Would that be an option or keto or breaking a fast? I love ethiopian food 🤗
Obviously I meant food that most average people eat in the morning . Doesn’t take a genius to know what I was talking about . Educate yourself before you do others .
I'm getting so confused. Everywhere I look I'm being told to break a fast with low-glycemic carbs (some fruit or vegetables). They say to avoid high-glycemic carbs when breaking a fast (the only reasoning I can find behind this is 1- avoiding blood sugar spike and 2- you're setting yourself up to binge). Thomas, you're the only source I can find on the internet who advocates breaking a fast with high-glycemic carbs. Personally I think your reasoning behind breaking a fast with high-glycemic carbs, protein and no fats makes logical sense, but I really don't know what to believe anymore. Help?
If you break a fast with high glycemic index carbs it would only make sense if you had been doing a tough endurance or strength workout prior to breaking the fast. Example; 2 hours hard running or weightlifting. Otherwise simply break your fast with low Glycemic index carbs and lean protein.
Up to a 48 hour I can eat whatever but 72 or more and I need start with some bone broth because anything else and I'm running for the toilet within an hour.
Just eat whatever makes you feel good. Not every body reacts the same after a fast. There is no 1 way fits all. Listen to your body. If you eat and after one hour you are sitting on the toilet the meal didnt work for you, try something else. I break my fast with oats and banana, snd protein shake, dont have any issues what so ever
@@jordii7543 Thanks for the comment. I now have 2 meals I choose from when breaking my fast. One is either a tin of sardines or mackerel in olive oil, on a piece of slightly toasted seeded sourdough bread. The other (one of my favourite meals) is oats I soak overnight, with some flax, chia and pumpkin seeds I also soak and grind up later to add in my oats; cinnamon, nutmeg and ginger powders, creatine, sea salt, a banana and some honey, and on the side two natural yogurts with blueberries and cocoa powder. And a kiwi at the end to help protein absorption. The great thing about oats is just adding different shit into it and seeing what works best 😆
This makes me understand why we don't get fat in Ethiopia. Teff is what we eat everyday; coupled with the frequent orthodox fasting of no food till 3PM.
Started my weightloss journey November 13th 2018. Officially hit my 100 pounds lost goal this morning. (9-5-19) Couldn't have done it without Thomas and his channel 💪
Hell yeah congrats
Congratulations!
That's awesome, congratulations!!!
What she said 👆
Way to go. Congrats!
Don’t get confused and over complicate it. I dropped over a 100lbs by sticking to the basics.
1. Low carb
2. Moderate protein
3. Very low sugar (holidays are the exception 👍)
4. Eating schedule: fasted every other day (20 hours) 4 hour eating window. Somewhat non fasting days (16 hours) 8 hour eating window)
5. Get your butt moving (Exercise)
Monday’s - arms and chest - 30 min cardio
Wednesdays- legs and core - 30 min cardio
Fridays - shoulders and back - 30 min cardio
Other days - full cardio for 1 hour
dude ik that works but stomach changes and when you get older its not the same, now i have to change my rutine cause my body feels it and ik it changed so now i have to adapt be careful with your health trust your body
This is what I've been doing for a few month now, after 7 years of extended intermittent fasting and 4 years on strict keto. Now I have to change things again if I want to be healthy. Your advice is good, but you'll need to switch up things at some point. Your body will tell you that is not a long-term strategy. It simply stops working after a while.
Screenshot this lol
Muchas gracias... Thank you very much,
U do cardio before or after weights?
As a Vietnamese, watching an American dude, talking about low carb keto, I've never thought I would see the day he would tell me to break a fast with Phở.
Shit is changing yo!
I know! Pho is the best soup on the planet. (Tom Yum/Yam is good, too)
Indonesian : try soto
I break my fast with bun bo hue
Can I come to Vietnam to get a tattoo?
Just did a four day fasting and oh the feeling of eating again is like heaven. I appreciate food so much more and Im grateful for what I have.
Then don’t do a thing enjoy your life as you wish
Wow its been 7 months and i started weightlifting and ive improved a lot
@@isubki8275 Good! Keep it up!
What did you break your fast with? I'm on day 5 and ready to break mine tomorrrow...wanted to make cauliflower mac and cheese
@@icomeinpeace3756 Bad idea. Eat very lean instead for 1-2 days and then start introducing fats. You see, if you break your fast with a lot of fat, you're essentially shaking your gut awake and you will have a bad time.
One of the few guys that’s not an absolute douche. One of the few guys that tried to approach from a somewhat scientific angle, he even checks himself and calls himself out. And now you people complain because he’s too complicated. I appreciate him. Thanks Thomas, good job.
Broke my fast with a small piece of salmon seasoned with salt n pepper pan fried in coconut oil...and it was amazing. I definitely appreciate food 10x more when doing long term fasts
1. No mixing fats with sugar; double whammy of terrible
2. Non-keto option: organic rice cakes, seaweed, low fat meats
3. Non-keto option: pho; rice noodles, shrimp, scallops, grass fed bone brother
4. Keto option: bolognese make sure it’s lean ground beef and sugar free marinara no garlic and onion; grass fed tastes better
5. Keto option: coconut oil & MCT oil; you need trytofan
6. Vegetarian option: teff with salt and pepper with berries, salad & egg whites.
lorraine uy Great! I actually just took a screenshot of your reply. Thank you for taking notes for me!
You're the goat and my hero 😁
You missed the white fish in the keto option
Im Keto. I break fasts with whipped cauliflower with wild caught sardines and spinach stirred through it.
Thanks for making it brief
3:20--first option non keto
5:46 --second non keto option
7:15 -keto option 1
10:50-keto option 2
12:19-vegetarian option
much better for vegetarian option: 4 free range eggs with brokkoli
Thanks!
Thank you!
God
*MY TOP FOODS TO BREAK A FAST WITH:*
1) Organic rice cake, seaweed snacks, & lean protein [3:11]
2) Non-Keto Option: Vietnamese pho/bone broth [5:43]
3) Keto Option: Bolognese [7:11]
4) Another keto Option: Coconut oil/MCT Oil, lean fish/white meat [10:52]
5) Vegetarian Option: Teff with egg whites [12:20]
6) Vegan Option: Teff with Pea Protein [13:18]
* Never mix fats with carbs when you break your fast [1:34]
I just broke my 168 hour fast with Watermelon & rice cakes. Best choice I've done. Lost 12lbs of water weight with my 7 day fast.
168 HOUR??? HOW DID U SURVIVR?
Nice 👍
*YOU OnLy Lost Water!!!!!????*
@@skxneixjsjxje78910 stored fat.
Love that you're bringing in actual hormones, nutrients, amino acids, etc- so important to have all of this backed up by science
I broke my 48 hour fast with a whole pizza and wings glad I found this
Yes, this is the first time I understood WHY others tell you to break a fast with bone broth, pink salt, and apple cider vinegar before you eat an hour later. I was always like, no I feel fine, hand me the fat smothered carbs.
@@SRose-vp6ew this seems like an easy way to do it. Not too sure why he is making it hard.
Lmfao
Thats a big ooof
Why in the hell would you reason that it would be a good idea to eat pizza and wings after a fast?! What was the point of the fast then?! Wow.
The way you deliver this is perfect, I can listen to you like a podcast lol. I've never thought of intermittent fasting as being a permanent thing but it does feel great when I do it. Never knew about the mixing fats and carbs things, this is new news.
New news?? Nice
Butcher Box for 6 months now👍🏻 Practically 2 day delivery and great customer service. Thanks for endorsing them.
This makes total sense. I was on intermittent fasting for a while but I didn’t lose much fat and weight. I usually broke my fast with lots of carbs and fat. Oh boy... thank u!
The logic is there, but the choice of food is bad
9 years is amazing. 4 years here. Thanks for all your content.
Thomas, you are a great person. Please don't ever stop helping us.
He really is isn't he. His knowledge of the science behind how food affects the human body is second to none.
Most people would charge for this information. He’s a good guy
Hi Thomas, thanks so much for your research and insight into IF OMAD and general health.
I’m a 70 yr old woman and have recently dropped 12kg following your advice. Almost at goal weight with just another couple of kg to go.
Need to curb my sugar cravings but often fail miserably.....however I feel great and wish I had known about this lifestyle years ago.
granny looking for a way to escape death innit
@@arbabali1159 and you would still have less substance in your brain than her. Pathetic.
Good job! God bless
how I changed my sugar cravings- Neem (its an herb from India) get organic, reliably sourced. Completely changed my who microbiome. I dont even think about sugar anymore (and I went through sugar withdrawal)
Just began my journey and I’m loving it. So glad to have found this guy. My trainer has me breaking fast with an avocado with olive oil! Doesn’t sound like I should be having that. I’m over 50.
I've been fasting off & on for almost 20 years, vegan & now pescatarian daily IMF. I typically break a fast with miso soup (sodium, small carb + broken up seaweed. Later I have my large "kitchen sink" salad that I fill with different textures, flavors , colors. I make my own Caesar dressing with sardines from Portugal (the best!), olive oil, etc. So far, so good!
Best channel on TH-cam. Thanks for all of the videos that give me confidence in changing my life at 42!
Today, I broke my fast by eating some yummilicious pho, and now I am watching this video saying is one of the best ways to do it. BAM!
*Wut is P H O????*
Vietnamese food@@Justin.Martyr
I am over 50 and started intermittent fasting back at the end of January. Since then I have lost 30 lbs. I live in the lake tahoe area and during the winter I skied 90 days and when the ski season ended in July, I started lifting weights and swimming a half mile as part of my workout. I gave myself the luxury to eat what I want when I do eat and feel great, I do have bacon and eggs at least 3 times a week, I know I could lose weight faster if I ate differently, but eating the way I have been, I do not feel like I am on a diet, however, my appetite sure has reduced since I started and late night eating is over since it is during my fasting time. Since I started I think I have broke my fast a couple times at most. I think I might try some long term fasting soon just to try it. The reason I am writing this is your videos have really helped me in my weight loss and with the intermittent fasting, this will be my routine indefinitely because of how good I feel, I still have about 10 lbs to go in my weight loss, but in time I will reach my goal. Thank you.
*Wut About Break My Fast with APPLe Juice????*
Thanks!
thank you, Thomas. I had such a bad belly ache last night. Organic Rice Cakes, Seaweed and Protein from now on.
Great advice on this video, I broke my fast yesterday with a huge burger that had bacon and a fried egg on it. It was delicious but I felt terrible for hours after and didn’t have the same cognitive benefit that I usually get from breaking my fast with a smaller meal. I can’t forget advice like this.
How long did you fast for?
I secretly start doing Intermittent fasting 16/8 or 20/4 and exercise for 2 months now After I have my baby 👶 I was over 110 kg I try everything to loss the baby weight but after 1 year off trying I just give up but 3 months ago I came cross one of your videos You motivate me to start fasting so I told all my family and friends about doing fasting to loss weight I was every Disappointed ☹️ about they respond so again I just give up but I still keep watching your videos and now I am 82 kg so I just want to say thank you so much 😊
Why secretly? Why did your family not approve?
7:13 begins Keto option
thanks...
I always watch the entire segment the first time. I like to know the reasons why Thomas says whet he says.
@Juckpulver ~ thank you!
I am grateful for TD’s vids but honestly many times he puts me to sleep with his (all over the place) “scatter chatter” style of providing information.
This is the only channel I'm currently listening to on diet and fasting
Thank you for all of the Vegetarian and Vegan recommendations! Keep them coming!
Should you cook or soak Teff to break your fast?
Please can you talk about keto/IF with different types of liver health ? You're the best person to explain the bamboozling science! Thanks from the UK!
Hey Thomas! Thanks for all the info you provide to us.
I have a question. What about breaking the fast with just two eggs? (Non keto diet)
That's what I'm doing recently
thank you for this information. I started fasting about two weeks ago and this is has come at a great time for me. I now can have a light break-fast at work when my fast is over and then later fit in my first main meal. I am going out today to get the rice cakes, I already have Nori wraps and lean fish. Thank you Thomas! I am going to make the Pho also, it looks great!
Do you have any simple options to eat in the morning? Oatmeal, fruits, dairy, eggs? These are a lot of work for the morning
Guilherme Jubran he said in a previous video that fruit and dairy should never be for breaking your fast.
What should it be then because I am trying to figure out what to eat for breakfast because I only been eating oatmeal
@@mercedescastrejon746 I do a Shake by Natures Plus High Energy Shake. It's a protein shake, no carbs, no sugar, no cholesterol, no sodium. It's only 70 calories and satisfying. It will get you thru to lunch. Even if you have to double if hungry. It takes care of that hunger business. Good luck. It comes in packs for travel just in case.
@@c.ashworthihpdc9004*Wut is I Break My Fast with APPLe Juice????*
If been fasting now for 4 weeks . I’m down 4lb
I normally do 16 to 18 hrs .
I break my fast with original oatmeal with apple slices . One hard boiled egg white . And a peace of flax seed toast with peanut butter . Makes me feel great . Anyways thanks for the video. Your the best
I have been 20:4 with 1 longer fast per week. going on week 6. I have lost 17 lbs but have hit a brick wall. My last fast was for 36 hrs. After watching your content I think I have all this covered and know what to do. What I would like to see is more info debunking the bad things I am hearing from main-stream nutritionist at my Doctors Office. Things like Keto will kill you long term and you should be eating small portion meals more often so you don't get hungry. Sheesh! I know all of this is wrong but I would like you to say it with the science to back it up. Thanks for everything you do. You're awesome.
I’m a keto/vegan OMAD. Very sensitive to insulin spikes. In your opinion, what are the 5 top foods to eat to come off my fast? (The first 15 mins or so.) I give myself 1 hour a day to slowly eat... TY! (BTW, I feel GREAT, physically, emotionally, and mentally.) 👍🏼
Thanks! Hit 40 lbs lost today! Breaking a 5 day fast on Saturday with fresh caught, rainbow trout head and bone broth as a base to a "soup" with lean fish, kelp, real salt, turmeric and a smidgen of coconut oil. Okay? Also, during my fast, as a part of my minerals I put 1/8 tsp.of Maine Coast kelp,real salt and a few drops of lime juice. 116% rda of iodine, almost no calories and makes me feel satisfied!
Nice gonna break my 5 day fast tomorrow!!! Gonna do it with a 1 egg and avocado and spinach for dinner....and then maybe salmon with spinach for dinner.
I’ve been breaking my fasts with blueberries bananas oatmeal and raisins for 30+ years now. Fruit is food for the gods…
I've been fasting consistently on weekdays for a few months now. Weekends sometimes I fast sometimes I don't depends on how I feel .it's worked well for me . I've noticed I work much better without any food in my body until noon anyways
I like to break my fasts with Sardines or a couple Pasture raised eggs. Nice and Light, and great for the brain!
Think that’s my plan for today ... day 4 into my IF journey
Great choice.
Sounds great
Thats what ill do a couple eggs, like Teff, and seaweed, where do i find that shit lol
Can you do a video video on the best & worst peppers for keto? (Jalapeño, habanero, etc)
Thanks and keep up the great content.
Cheers!
Thanks for including the vegetarian options this time! Much appteciated
4 years later do you still recommend all this or is there and updated version with new options. I love all the science behind it ❤
Thanks for telling us that the break fast needs to be one hour before other foods. I actually tuned in just to get that info. Great stuff!
Thomas, can you be my mom? You’ll know what to feed me 😂😂
Lo The Kitty 😂
Sweet
😂😂😂😂
Feed me!!!
Maybe you should show your mom this video and she'll know what to feed you, assuming you're a child...
Keto starts at 7:12 😋
As a muslim we break the fast with Dates, a centuries old tradition. It's similar to the controlled insulin spike that you spoke about and its super nutritious.
Thank you for a normal suggestion. I have never heard of half the stuff he suggests. I was looking for "normal" food from grocery store, not expensive health food stores.
@@NoMoreTears64 try ethnic grocery stores, they usually have most of the "health" food but at a much cheaper price.
Thank you so much 💚
Plant based here 😅 soooo to get low carbs, pea protein with coconut milk/cream ...
So freaking difficult to get low carb high protein 🦄
Lentils for me 😅 with walnuts, works well for me 😊
Loving this channel 🎉
Thomas ty. I’m learning so much from your videos. Next week I start my Keto and this week I got all my vitamins supplements. Tomorrow I get my groceries. 🙏🏻✊🏻✌️
Thomas, first of all, I wanna thank you very much for all you doing, I absolutely love your videos, but, all of these these options are really hard and complex to do for some of us. Can you please present us some more simple alternative options? Thanks in advance
I've gotten good results from just a 4 hour feeding window 5 times a week. So for example I wake up at 3:00am have a coffee work construction and as soon as I get off work eat a burger combo with a soda, get home and eat a homemade meal, that being my last meal for the day. I dropped 20lb in a month. I gained it back eating the same amount of food, same quality eating at 5:00am and 12:00pm.
I used to break my IF with canned oysters and wakame. It was interesting to find out that this is actually close to one of Thomas' recommendations.
I'm new to fasting and I have to say that your video help me a lot.
A break mine with a bowl a porridge mixed with natural yoghurt, chia seeds blueberries strawberries drizzled in manuka honey and 2 eggs. Its glorious.
Thomas what do you think about
1. breaking the fast with avocado?
2. Breaking the fast with sunflower seeds?
3. Breaking the fast with some pecan nuts or walnuts?
The mixture of all above. I'm asking about that because it's pretty easy to buy that on the go. It does't require any preparation.
It's an awesome knowledge to know what is the total no no as it is to know what is super good. But what is missing is some simple very easy to get stuff that are still ok.
Let's say those are the tips for a person who is traveling a lot and not always can get the best options but still doesn't want to make a big mistakes when breaking the fast.
sunflower seeds NO GOOD... avo is good, but its a fat. lean is better...
@@mtbjim1670 Yes I'm aware that all options I proposed are basically fat (nuts, avocado, seeds) But Thomas is mentioning that the bad thing is to mix fat and carbs. What I'm wondering is if you can just have healthy fats as an opening meal? No carbs in the equation. Also I'm only treating this as a pre meal (opening meal) so I'm thinking small amounts (1h before the real meal)
I usually break a fast by eating a can of tuna. This has helped me build muscle but also lower my body fat.
Preserved in oil or water? Thanks!
@@lifeisagift5627 mine is oil tuna that's from Ecuador. It taste so good and it's wild caught. I'm was born here but my parents are from Ecuador so we love eating this kind of tuna. Also I use to be 200 pounds and now I weigh 140 and been working on building muscle.
@@KevtechITSupport, well done my man! Stay awesome!
@@lifeisagift5627 thank you!
I do it with a can of sardines in water mixed with a little zero fat Greek yogurt plus seasonings. Very easy to prepare. But I still feel like I could eat more. :/
So, great amazing content as always. Big fan. However, for those of us outside the US and in a budget is there anything simple and affordable we can use to break a fast? Broth is not even a thing in my country, rice noodles? Rice cakes? Seaweed? Teff? Things that I have never ever heard of or are not available/expensive. Can I just eat one egg and maybe some veggies to break a fast? Some sort of sandwich?
You can make your own broth
Madestro late reply but get a slow cooker, they R very cheap, collect all ur bones from meals in freezer or buy chicken necks/ frames, in Australia th shops sell soup bones or brisket bones, roast them first & this is important, put them in th cooker, add some apple cider vinegar, turmeric, salt & pepper & any spices u like, I use rosemary and thyme, coriander, oregano, even curry powder. Cook 4 24hrs-28hrs, remove th bones from broth, wen it cools in th fridge it should b like jelly, then just heat wen needed. Hope this helps.
@@damienkoy4689 my mum used to use chicken feet as well for chicken broth. Otherwise she'd just chuck in a carcus of a decent coles chicken, obviously along with some spices and stuff, and let it gooo
16 hour daily fast. 6pm-10am daily. 5 plus days I’m in a work truck when I’m coming out of fast. Based on some non keto recommendations you made I could do rice cake, seaweed and bone broth the easiest. Then couple hours later have my spinach salad which I have with good oil dressing, sometimes topped with chicken, beef, pork or fish, mostly just spinach. How does that sound? Keep up the good work
I finished a 48 hr fast yesterday. Kaile, picked Kaile. Cheese, and venison summer sausage. Splash of olive oil
Could you talk about keto for type one diabetes please I so in need for such videos
Type 2 here. 2 weeks into keto and my sugars have gone from 300s to 120s. My "highs" are 140s in the mornings. It's SO worth it if you're type 2 and want to control your sugars better.
Well I am type one and I am doing keto now for 3 weeks but there’s little information about keto for type one diabetes for example our insulin dosages, intermittent fasting
I've heard the term "diabetic ketoacidosis" and being specifically applicable to type 1. That might be a good starting point.
I'm a T2 and been able to get and keep my A1C from 6.6 to 5.4 using keto and IF.
Talk to your doctor about how to proceed!!!!!! It can get you into ketoacidosis and is dangerous. You can do it but let your doctor tell how to do it.
mmm... seaweed, rice, and lean protein... I think you just made sushi the best food to break a Fast 🤩🤩🤩🤩
I've heard sushi is bad due to the processing the rice goes through in some fashion
@@BaileyBaratheon make your own with a non processed rice and your chill
Sashimi and miso soup
Mason Johnson sushi rice is literally just short grained white rice with vinegar and sugar.
rice is also bad because it is said to transform into sugar according to european science.
What about Avocado for breaking a fast? A lot of people suggest this option. Would love your input. Thank you
I could appreciate what you been doing since the start bro, true value. Thx for your commitment to health and well being.
Thank you very much for this I will be using this in my fast breaking 👍🏾
So excited for vegan/vegetarian options. Please add more of those.
literally am doing a fasting keto meal plan right now and was wondering what to break my fasts with other than bone broth, my man thomas comes up with a vid about it 🔥🔥🔥 think he spying on us lol
You dont really need chicken broth unless it's a 48 hour fast.
I was breaking my fast, not in a good way 80% of the time. Right now I am into my current fast 74 hours. I was thinking, when I break fast.. Apple cider vinegar with water, then a meal replacement with 12oz of water (secure meal replacement by Andrew lessman).
Then 2 grilled chicken breast. I am always learning.
I break my fast with Kefir ,i feel like this prepares my gut as it will be sensitive .i take it about an hour or so before my dinner
Thanks for this Thomas I've been unsure what foods to eat to break my 14:10 fast. This is very helpful.
This is good. I just finished a 28 day fast. I needed to know what to consume to start food again.
Your videos are amazing but have you also considered delivering just the audio as a podcast?
Agreed! I love his videos, but it sucks to keep my phone open and playing a video while listening.
Yes, Thomas!! Podcast version of this!! I know the videos help push sponsors, so maybe release the podcast audio a set time after the video?? Who knows.
I'd prefer podcast as well, great during workout or driving
Me, too: I'm on day 7 of a fast and all of the video footage of the food is making my stomach growl XD
Exactly what I needed to watch. I'm really struggling to give up bread. This is the one thing that's hindering my weightloss journey. I'm pescetarian and sugar free. But bread is the devil! 😭
Fozia Anigbogu bread absolutely is the devil!
Try taking a B1 vitamin pill
Aldi has "0" net carbs bread
Damn I’ve been breaking my fasts with huge meals.
Brandon 111 Right? I’ve probably been negating fat loss doing it wrong.
Me too
Time to change this. I did it 2 making a change.
It doesn’t matter just don’t go over your daily calories it’s that simple
Me too😩
This is such a helpful video. I'm going to listen a few times. Great detail.
You are the man! I needed this like water in the desert!! Cant do keto animal fat is just no good my digestion…
Needed to hear this cuz 16/8 fasting works so good to me no IR detected on my blood work no faty liver just a few days ago had it down..!!!! So this stuff works Thank God!!
Thanks for this amazing content - just one question - will a tiny bit of canned tuna count as a good lean protein option to break your fast?
In one of his other videos he says yes.
Hi Thomas. Just some honest feedback from someone who has been following you for over 2 years now : Your videos are becoming more complex and I can tell that it's shying away your a lot of viewers. Thanks for your work !!
I feel like Thomas' explanations give viewers an opportunity to get educated about human nutritional biology.
Yeah, it might be too complex for some, but those few who take the time to learn and do research about some of thosecomplex topics he doesn't explain end up gaining much more than a "do this do that" video.
Feels almost like his videos screen viewers to filter down to resourceful, involved and motivated followers ! great no?
I love the detail myself.
Hi Thomas, this video was really helpful. I'm on my 4th Keto week. I'm feeling great but feeling I got into my plateau. Lost already about 10lb but I go to the gym 4 times a week and run 3 times a week. I'm curious about the keto way to break the fast. At the moment, I'm fasting for 17-18h. But normally I break the fasting period with my lunch, around 1pm. I would love to see more keto options for break the fasting at lunch time. Best!
Thanks for including options for vegans. You rock, Thomas!
Complex. In some ways as a T1 diabetic who produces zero insulin, I can then control the amount of insulin my body has through insulin injections. I have a flash monitor that measures my glucose levels every 5 minutes. Of course, the challenging part is keeping the insulin in the right zone to avoid hypoglycemic episodes.
What do you think about breaking a fast with :
1. Protein shake (mixed fractions- wpc+isolate like Syntrax Matrix) + handful of nuts + omega 3 pill.
OR
2. Handful of nuts + bulletproof coffee + omega 3 pill?
I would say that’s not a bad way to break a fast, especially the coffee and nuts. I would just consume a small amount of coffee like 6oz
Non Keto option
1. Organic rice cakes , seaweed, lean chicken or steak or steak
2. Rice noodles and shrimp or shellfish , scallops grace fed bone broth
Keto option
1. Bolognaise with ground beef or pork with tomato sauce no garlic or onions or onion powder
2. Lean fish like cord with Mct oil or coconut oil
Great video Thomas, I'd love to hear how all this applies to those of us who eat OMAD. Thanks brotha🤙🤙
Cocoa Pebbles with skim milk and canned tuna salted with iodized salt, got it.
Would boiled whole eggs not be a good way to break a keto fast? Mainly just fats and protein there.
Can you recommend something like a quick to make snack that's light and more breakfasty to break a fast with please?. Im normally at work and break my fast at 10am-11am. Just one or two snacks would be soo helpful! Also hi 👋 from Australia. Love your videos
rice cakes
Can you please answer the whey isolate question in regards to this topic? Many are wondering.
I was hoping you would have a little more everyday food in there that might be a little more accessible. Rice cakes and seaweed?
I personally came for the facts, but adapt it to my taste. For exemple, he talks about sea food and lean fish for breakfast : I like to get some smoked salmon or eggs high in omega 3. Instead of seaweed, I add some sea salt which also contains iodine good for the thyroid. It's not the optimal / #1 choice, but still closer to where I want to get.
@Benghali In Platforms the reason he says lean protein is because he wants us to control first the amount and the origin of the fat (which is often not the best in red meat because of contamination etc.) When it comes to salmon, there's less to worry about
@Benghali In Platforms like I said.. to control quantity. And like I said, this is not the optimal option, but still a very good one.
You can get those two in almost any supermarket and they are cheap!!! I’m confused 😐
🤢
I'm almost to 7 days. Planning on half a can of sardines an Avacado 2 cups of broccoli n cauliflower..
Excellent thanks 😊. Ow I have a very good understanding of breaking my fast!
Question for you about seaweed, Thomas: I have 3 packs of seaweed snacks in my pantry. Yesterday I noticed a warning in fine print about being dangerous and potentially cancer-causing. What are your thoughts on this? 😱
Then throw it away
Who’s here for Ramadan 🌙
Finally rice cakes! Glad I have permission ☺️
Thank you for all your knowledge & tips! Appreciate the science behind your info . Helps to understand why & what our bodies are doing.
great video, I have been looking for more information on foods to eat when I first break a fast. would love to see a complete list somewhere (with more veggie options)
as I'm getting a bit bored with the same thing each morning!
I think it’s so interesting that you mentioned Teff, how do you feel about injera? It’s traditional ethiopian sourdough flatbread made with teff flour and it’s gluten free. Would that be an option or keto or breaking a fast? I love ethiopian food 🤗
And I love your picture...🤩😍.
Seriously though, I will look into this bread. Sounds good.
Micheal Vincent awe thank you 🥰 yes it tastes best when paired with the food
He's actually putting people to danger of refeeding syndrome..
I break my fast w breakfast food - I wish u had some examples for the early starters .
All food is break FAST food genius
Obviously I meant food that most average people eat in the morning . Doesn’t take a genius to know what I was talking about . Educate yourself before you do others .
I'm getting so confused. Everywhere I look I'm being told to break a fast with low-glycemic carbs (some fruit or vegetables). They say to avoid high-glycemic carbs when breaking a fast (the only reasoning I can find behind this is 1- avoiding blood sugar spike and 2- you're setting yourself up to binge). Thomas, you're the only source I can find on the internet who advocates breaking a fast with high-glycemic carbs.
Personally I think your reasoning behind breaking a fast with high-glycemic carbs, protein and no fats makes logical sense, but I really don't know what to believe anymore. Help?
If you break a fast with high glycemic index carbs it would only make sense if you had been doing a tough endurance or strength workout prior to breaking the fast. Example; 2 hours hard running or weightlifting. Otherwise simply break your fast with low Glycemic index carbs and lean protein.
listen to your body and experiment.
Up to a 48 hour I can eat whatever but 72 or more and I need start with some bone broth because anything else and I'm running for the toilet within an hour.
Just eat whatever makes you feel good. Not every body reacts the same after a fast. There is no 1 way fits all. Listen to your body. If you eat and after one hour you are sitting on the toilet the meal didnt work for you, try something else. I break my fast with oats and banana, snd protein shake, dont have any issues what so ever
@@jordii7543 Thanks for the comment. I now have 2 meals I choose from when breaking my fast. One is either a tin of sardines or mackerel in olive oil, on a piece of slightly toasted seeded sourdough bread. The other (one of my favourite meals) is oats I soak overnight, with some flax, chia and pumpkin seeds I also soak and grind up later to add in my oats; cinnamon, nutmeg and ginger powders, creatine, sea salt, a banana and some honey, and on the side two natural yogurts with blueberries and cocoa powder. And a kiwi at the end to help protein absorption. The great thing about oats is just adding different shit into it and seeing what works best 😆
USDA Costo organic beef is grass-fed and finished! Cheaper than butcher box FYI :)
This makes me understand why we don't get fat in Ethiopia. Teff is what we eat everyday; coupled with the frequent orthodox fasting of no food till 3PM.