Official Fast BREAKING Checklist - How to Break a Fast Safely
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Official Fast BREAKING Checklist - How to Break a Fast Safely - Thomas DeLauer
Get your pen and paper ready (or take it down in your notes on your phone, lol) because it's checklist time!I'm going to give you a checklist that provides you with everything that you need in order to correctly break your fast. This is applicable to all types of diets, including a non-keto, keto, female-oriented, and a special cortisol-reducing protocol checklist! It's gonna be fun and hopefully it help making breaking a fast easier for EVERYONE! Let's dive in and I'll see you in the COMMENTS!!
Golden Rule: Do not pair Carbs & Fats
Non-Keto
- Lean protein/protein shake
- High GI carb
- Bone broth
- Fructose
- Omega-3s
Keto
- Lean protein/shake
- Bone broth
- Low-fat
- Omega-3s
Cortisol-Reducing Protocol
- Cinnamon - acts like insulin excess blood sugar gets into the cell, lowers cortisol
- Add salt to back off production of aldosterone
- Still break fast with lean protein (not as big of an insulin spike)
- Magnesium:
A 2012 report, published in the Journal of Neuropharmacology, found that magnesium deficiency caused an increase in the production of cortisol in the brains of the mice, specifically by activating the paraventricular hypothalamic nucleus, a part of the brain that controls responses to stress and anxiety
www.ncbi.nlm.nih.gov/pmc/arti...
Concluded: Magnesium calms your nervous system and prevents excessive cortisol by restricting its release and acting as a filter to prevent it from entering the brain
Women Specifically:
- Lean Protein/Protein Shake - lowers blood sugar so cravings are less
- Seaweed (iodine)
- No Gluten (thyroid)
- Avoid dairy
- Bonus: Shellfish
My Top Foods to Break a Fast With:
• My Top Foods to Break ...
How to Break a Fast:
• How to Break a Fast [2...
How to Break a Fast For Women [Female Fasting Instructions]: • How to Break a Fast Fo...
What Breaks a Fast and What Does NOT Break a Fast - The Official Video:
• What Breaks a Fast and...
The #1 Fasting Rule Everyone Needs to Know: • The #1 Fasting Rule Ev...
OMAD is Effective, but 2MAD is Better (and safer): • OMAD is Effective, but...
Fasting Guides
How to do Intermittent Fasting: Complete Guide: • How to do Intermittent...
Complete Women's Guide to Intermittent Fasting: • Complete Women's Guide...
Beginners Guide to Prolonged Fasting | 24-72 Hour Fasting Instructions:
• Beginners Guide to Pro...
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References
www.cell.com/cell/fulltext/S0...
www.ncbi.nlm.nih.gov/pmc/arti...
link.springer.com/article/10....
diabetes.diabetesjournals.org/...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pubmed/2...
Not gonna lie, this would be so much less confusing with pictures. Like, "Plate 1, Plate 2, Plate 3. These are okay to break your fast".
I just wish someone would post recipes or something like, this is what I eat to break a fast the correct way. Lol
@@mrsdiaz614 yes like i dont understand anything he doesn't say when you eat it or what is it but yes he says its high carb
The science lesson is like carrying a truck on your brain while trying to get the simple point.
Yeah, eat this in this order
"I'm going to make it very simple, its acylation stimulating protein process..." Ok buddy.
Lol how is this comment so underrated
Are you saying he’s a liar?
@@bbqonmytoes No, he is saying that what Thomas considers simple is questionable, as none of the words he used after "I'm going to make this simple" were in fact simple lol
Lol! This is funny but I like when he throws the terms out! Gives me an opportunity to research those terms and learn off of it
@@Sudden.Impact What's also interesting is he has this stuff so memorized that he's repeating it all as if he's telling you how to pick up the remote control to press the power button to turn on your tv.
How to break a fast? Thomas: “Don’t.”
I appreciate how you keep re-visiting these topics as you learn more. Please keep doing this as the science and studies mature.
Absolutely! Thanks for watching!
@@ThomasDeLauerOfficial Can you tell how long do I have to wait to eat regular meal after I break my fast?
@@jennalud4748 I was just going to ask this. Hopefully you get a response
@@jennalud4748 he says in the video: 60 to 120 minutes
Ty Thomas for your quality content! Keep up the good work!💪
Great video, Thomas. I like how you broke it down for every walk of life....Keto/non-keto/carbs etc.. You are raising the bar. #ForwardThinking
Thanks for watching and always supporting!!
You’re content has helped me so much through my keto weight loss journey! I appreciate how you take every aspect of it and break it down so finely. So I’m not just learning what to do to when breaking a fast and how to keep my diet as affective as possible but I’m learning all about how everything breaks down in my body and what everything does. I’ve been doing keto for a little under five months and I’ve already lost 47 pounds! Haven’t felt this good since high school! Thank you Thomas! Keep the awesome videos coming!
We are blessed to have you making all of this video's. Keep motivating us thanks a ton .
I really appreciate your videos. Just wrapping up my first 3-day fast. So far, so good! Thanks, Thomas!
I love how his idea of fun is taking magnesium tablets. This guy is a different breed
A fun one
Thanks Thomas for all the hard work and time consuming efforts you put into these videos. Would love to see your wheels turning in your head. Have a great Easter. Love from San Diego. 💪
This was extremely helpful! Thank you for the breakdown especially the cortisol info!
Keep it up Thomas. I really like your content, and I also appreciate your efforts for sharing good information with your subscribers.
I hope you, and your family are doing well in this moments of crisis. Stay safe.
Thanks for watching!!
Every single time I watch one of your videos I learn something new I can implement into my life to keep improving...
Thank you thank you thank you
What an amazing video. This answers so many questions about intermittent fasting and I feel so ready to apply this to my daily routine!!
Always the best! Thank you Thomas 🙏🏼
Just wanted to say you’ve helped transform my life, much love
I have learned a lot from you, Thomas. Thank you, sir! I never understood the science behind food until I stumbled across your videos. CHANGED MY LIFE FOREVER!
Love to see your positive energy with each video. Thanks for the info!
Thank you sir. I appreciate your hard work and the fact that you revisit old topics. 🙏
Exactly the video i was looking for that brought all the tips together and gave specifics of what exactly to do. Thanks! You’re to thank for my weight loss journey. 75lbs so far!
Great info, thanks Thomas. BTW, how are you doing?
Needed this information. Thank you!!
Great video as always, thanks Thomas! I needed this one months ago.
Thanks Thomas, I think we needed this! Im going to stock up on Sun warrior and shrimp!
Thanks for the content man, it's so informative. I finally started paying attention to how to break my fast because of some older videos you've made and I do feel like its helping. Right now I do beef bone broth with acv, pink Himalayan salt, a dash of cinnamon, a dash of turmeric and cayenne pepper. Then boil shrimp in it. What would you recommend I add?
I was wondering about this. It’s a nice update on your past video(s). Thanks again!
Thanks for the valuable information!
I drink 2 cups of hot bone broth every time Break my fast....then I eat breakfast 1 hour later....
Congratulations
Sounds easy
@@2000triathlete people bullshit you.. it's that easy
YES! I've noticed people getting very confused with their fast breaking! Can you pleaseeee do a video on water/salt manipulation?
Thanks a bunch! am in the process of losing weight in this lockdown exercising and fasting ! This was the exact condensed stuff we needed!
Thanks Thomas. I appreciate your work. I watch it all.
Thanks for watching ALL!
I’ve been wanting this !!! I know you’ve done so many videos on this but it’s been a lot trying to remember how to break it depending on the length of the fast. I’m sooooo happy right now !!!! Thank you so much 🥰😁🤗 Ooh ps love you and your wife you guys are awesome keep your spirits up
Thomas proved to everyone that keto doesn’t make you loose muscles, whoever questions that in my surrounding, I tell them to go and check Thomas Delauer’s TH-cam:) He taught me how to do IF properly in order to get more from my work outs.
I got so inspired that I’ve started my own channel, more so to track my progress and find some other accountability partners in my journey. I’d love some support/feedback from the keto family and community, so please hit subscribe and check it out. Massive thanks for all that Thomas does for us!
Wonderful and accurate information! Thank you for providing quality content 😊
Thanks for watching!
By the way ur videos are always simple and understandable thnxxx
Great video man! Shared with a few other friends who also do IF asking the same question!
This is probably the best fast breaking video on this channel. It covers keto, non keto, fructose when aiming for muscle building, cortisol control and advice for women. Adding this to my watch later as this is a holy grail video. Great work Thomas!
Wow! Thank you!! And thanks for the support!!
can you break a fast with collagen peptides in water and fish oil supplement?
@Thomas DeLauer
Credit where credit is due! You've helped so many people including myself with great content!
@Cameron
You can break your fast with what is mentioned in the video... and take any supplements with a big meal for better absorption
Please watch Dr.Mindy P and learn more on fast and how to break fast topic!!! It’s your lost if you don’t watch. That’s treasure!!!
Hiii thankyou so much!! just what i needed to hear today 😄
I had a couple of questions buggin me🤔
Does spinach count as carbs and
Is surimi good for breaking the fast?
Thank you so much for this guide!
Thank you for the video, Thomas!
Thanks for watching!
Thanks Thomas! I’ve been hooked on Magnesium since you recommended it for the 30 day fasting challenge!
NICE!!
Awesome.
That’s very helpful thanks Thomas!
Thank you so much!!!! 🙌
Thank You so much!
hey Thomas, first i want to say i love your channel it has totally changed my fasting results and quality of how i feel during and after, my question is,
when i am fasting i do drink 2 cups of black coffee , but i have always added 1/4 teaspoon of cinnamon to the grounded beans into my french press, this wouldn't be considering "breaking the fast" would it ?
Thank you so much for the keto and fasting videos! I’m doing keto and love how you did for non keto and keto. Done my 3rd 24hour fast since starting keto March to current. From watching your videos I note everything down and follow it to a T .. I lost 24lbs from June to July! :)
This is the information I’ve been needing about what to eat to break my fast! Thank you
You make so many videos I can't keep up with all of them. That's not a complaint, I love knowing I can go to you tube and find one of your videos I haven't seen yet. Last one I saw you seemed really down, looks like you're feeling better. Happy for you. You do a great job, keep it up.
Thanks for the support! Yea, it's a lot videos Lol. They are for whatever anyone needs :D
Hello Thomas. Question re supplements. I'm over 50! I'm taking the supplements you mentioned in another video (D-3 K-2, Iodine, .CoQ10, etc.) When are the best times to ingest them now that I've added intermittent fasting? And is it recommended to take them all at once or to space them out during the day? Thanks, Thomas. Great information!
Hi, most supplements are ok to take at once and many of them are fat soluble which means you have to take them with a fat source. Vitamin D is one of them, Resveratrol is another.
Glad to see you back in the saddle, brother
Always! Thanks for supporting. Hopefully you are staying safe!
Thank you for this information 🙏
Excactly what I was searchng for. I usually break fast after a workout and was interested on how and when to use bonebroth. Thanks for your great work Thomas!
There isn't enough female-specific information out there - yet lots of women trying Keto/IF! Kudos to Thomas for taking this into consideration!!! Us women really, really appreciate it. ;)
You're joking, right? 90% of all the information is geared towards women.
Just follow what applies to humans
I am far from a feminist, but women and men are built differently. Women need different information because we literally have massive hormone flexes three times a month; ovulation, beginning of the period, end of the period. We also literally bleed out. So we need to know how to do this around a period well we might have extreme fatigue or other things that need to be explained and nutritionally corrected on keto.
yes !!
I'm kind of confused on a few things.
1. If you can't mix carb + fats, isn't a rice cake and omega 3 tabs carb+fat?
2. For each checklist are you suggesting we consume all things on each list, together or a few together?
3. Will taking magnesium on an empty stomach cause any side effects?
It's like you're reading my mind. I have the very same questions. I don't have Omega 3 tablets but do have Cod Liver Oil and now I'm not sure if I should consume it. When it comes to magnesium, I'm concerned not only about the side effects, but what kind of magnesium should we take? (I have citrate and glycinate at hand).
@@captainmorgan7809 there are a few red flags about this guy, as well as lack of specifics unless it's sponsored 🙄
I've started watching a girl called Autumn Bates and she makes way more sense and gives way more information. Just a suggestion, she was even explaining the different kinds of magnesium and how they absorb.
Thank you so much for this vid!!!!
This was perfect. Going on day 3 tomorrow, then break on day 4. Thank you 🙏
Perfect timing video. I've noticed that I feel great while fasting, but miserable when I break the fast. I really need to take your advice on the lean protein thing which I've heard you say a million times, but for some odd reason I've had trouble following that very simple direction.
Timing seems like the theme today! Thanks for watching
Thomas is grass fed whey collagen protein mix ok? Also I’m consistently taking in cinnamon salt potassium during my fast and last question, my magnesium pills have a few fillers like cellulose, will that break a fast?
Something I've always wondered, any stored fat from combining fats+carbs, wouldn't that just be burned for fuel in your next fast if you're doing a low carb or keto diet?
Excellent information!!! Thanks you. I have never heard this about Cortisol. You are such an awesome teacher. I really appreciate you!
Thanks for watching!
Thomas you are the best this is exactly the video I was waiting for!! Thank you from us all! Also I know it’s probably person dependent but would you recommend a single scoop or scoop and a half of the pea protein? Thank you again! Keep up the killer content!
Thanks for everything you do man! You've inspired me to create my on channel and make fitness videos that will get people to move! Keep it up!
Amazing! You keep it up as well! Thanks for watching!
You’re an inspiration to me, and I try to follow every video you post! I’m 12 years old, and I am trying to lose weight. I do Keto and Fasting, but I don’t know what the best option of fasting is for me to lose weight. If you could make a video about that, it would help so much.
Perfect video 💯
Hey Thomas!
Thanks as always for the awesome awesome content. 🤟 Could you do a video about how to structure a reverse diet? Particularly in a Keto diet context...Would appreciate your insight on the topic!
Thanks again
Stay safe 💪
great video, but I have a key question: how long after breaking a fast, can you safely consume fat+carb together? Many thanks!
5:26 he mentioned that you have to wait 60-120 min then you can have a regular meal which means it will be okay to combine food
Thomas, I literally was just googling shit and wound up at this exact type of information.
Super weird how often this is happening!
TIMING!! 🙌🏻
Are you looking at webmd?
All hail he algorithm
Synchronicity 🤙
They're spying on you
Thank you so much for posting your videos on how to break an extended fast. The other week, I went on an extended fast and broke it eating the wrong foods. And then I had stomach cramps and sharp pains in my abdomen for about 1.5 weeks. I just went on another 2 day fast and just had some rice cake, seaweed, and lean chicken...hoping and praying this will give me what I need and break my fast the right way. So far, feeling great!!!
you are so helpful
What kind of magnesium do you recommend?
He did a great video that breaks down the different types (and there are a lot of them).
th-cam.com/video/xOQ3A23elyo/w-d-xo.html
Hey Thomas love your channel! I'm a skinny guy so I don't mind breaking my fast with my next full keto meal. You said that you will gain the weight but I'd prefer to gain a bit of weight, are there any other downsides other than weight gain?
The weight gain wont be beneficiary. It is only fat stored. And bad fat at that. Either stay skinny or lean bulk because becoming skinny fat is not fun lol.
Great great great information.
Great information
I'm about to put cinnamon in my coffee now
Nice!
What does that do
@@Sugarshane88 In the video he says it's good to have some cinnamon prior to breaking your fast.
@@Sugarshane88 : it’s supposed to keep insulin low after a fast. But cinnamon has many benefits.
How much is beneficial i wonder... a dusting or specific measurement...? I dust or shake a little as it is now in my shakes and sometimes my almond milk etc... not sure if there is a too much amount.
When you say "combining" and spacing fats and carbs, how far apart time wise should you space them? For example, say I eat peanut butter at 1pm, how soon can I have a rice cake?
Thank you for the video!:)
Thomas usually recommends 60-90 (even up to 120) minutes after. Check 5:29 in this video.
This is amazing. Im so grateful ❤
Thomas, please know you are the holy grail to my IF. I'm a bit new to it (half a year) and you Consistently share new, sourced, and well explained difficult materials. You're like teaching AP Chem to a middle schooler and making it understandable. It's a well honed skilled and I hope you never go a day not knowing how appreciated that is. I saw you've been having a rough time with rude comments. I remember in Psych someone saying "takes 7 good comments to outweigh 1 bad one." So I'm here to pitch in my 1/7 of good. Seriously, your fasting tips are my holy grail. You back up your information, share the sources so we can further look into it ourselves, and you always state whether you're sharing fact or expert opinion and even that is very appreciated. Just hope you know that even if you can't see it there are people (like me!) living considerably healthier lives because you were in it. Please just repeat that to yourself as needed, and good luck with the upcoming baby! Hope all goes well and that you don't sweat tired eyes, that means you're pulling your post pregnancy sleep deprivation weight. Thank you again, you really do save my ass constantly with fasting tips, methods, checklists, and info. Your content has substance, and is so well delivered. Be proud in that.
Oh also if you want to make some new videos on leaky gut diets it would be personally appreciated as HELL!
Was literally just thinking of this while in the middle of a fast
Perfect timing! Thanks for watching!
What kind of milk are you using for the pea protein shake? Almond? Been trying to figure it out for a while now PLEASE LET ME KNOW
@@dianelemay3661 in this video he used unsweetened vanilla almond milk.
is keto coffee still eligible for breaking fast, because one of your another video talks about the benifit of using keto coffee to breakt the fast. keto coffee doesn't counted in low fat category right?
Thanks Thomas - Really appreciate all your info. How do you recommend we take the cinnamon, with water or in a cup of coffee?
Hello Thomas! Thank you for all the information you constantly share with us. Much appreciated!
One question, i'm non-keto and after breaking a fast like you said how much should i wait to eat a complete meal with fats/carbs combined or can i? Thank youu! :)
Thomas, if I break my fast with a slice of a turkey ham or one boiled egg or a bowl of greek yogurt would that work pls?
I learned about taking Omega 3 when breaking a fast. I break my fast with a whey protein shake in water, B complex vitamin, vitamin C and magnesium supplement. I avoided any additional fat or carbs including my fish oil supplement. I'll change that up. What about CQ 10 supplement when breaking a fast?
He mentioned don't break your fast with whey (milk protein) only break with hemp or pea. Just an FYI
@@rachelledespinosa2416 he didn't say that. He said its better not to choose whey due to it may be hard on your gut.
@@wg676 watch it again at 4min 38 secs. He says he recommends pea or hemp to break a fast.
@@wg676 all I know is I don't want my mucosal layer breaking down, maybe you do....good luck with that
Thank You So Much! 🙏🏾
This is such a great video
Would a collagen supplement, powder with some biotin, in some coffee, be a good way to break a fast?
Been wondering about this too
Collagen is a decent alternative to bone broth, but it doesn't contain all essential amino acids. I usually add a spoon of collagen to my protein shake for breaking my fast, that way you get the best of both worlds. Hope that helps
Daniel F how long after do you have your “first meal”?
I've seen a huge difference this past two months with my IF, as I've been breaking my fasts eating only 4 or 5 sausage links. Then waiting 2 to 3 hours for my next meal. Lost 5 lbs the past couple months! That's really fast for me.
Sausage is the opposite of lean tho^^
But I am glad it works for you.
What kind of sausage? I like chicken sausage as it's much leaner than pork.
@@noctilucera7585 I don't understand why he insists on lean protein to break the fast. The golden rule is no fat + carbs, but if you're eating no carbs then why no fat? I always broke my fasts with an egg then waited 2~3h before the next meal, and it worked out well. I'd like to understand what's the issue with having some fat on it.
Good information always you deliver for us thanks
Thanks for always supporting!
Thank you......good information.
Thanks for watching!
I am doing OMAD, any thoughts on breaking a daily 23-hour fast?
Break with minkia juice
so when it comes to no carbs + fat combined, is there a specific amount or % or is it literally 0 of either? Also how long after you break your fast can you combine the 2? My guess is 2 hours
He mentions 60-90 min after you may resume regular meal
@@rachelledespinosa2416 Thanks!
Thanks for the videos Thomas! They are always so educational.
I'm wondering if it's ok to break the 16 hour intermittent fast with keto coffee? I use collagen peptides, mct oil, heavy cream, and cinnamon in mine, so it would be combining fat and protein. Any thoughts? Thanks!
Thank You Thomas!
Thank You, Leliu!
Wait, what about the dangers of refeeding syndrome by spiking insulin so high after prolonged fasting?? Wouldn't high GI foods be really bad for breaking a fast?
+jazzmataazz With longer fasts like that, bone broth is recommended to break a fast.
Would eggs be a good way to break a fast if you're doing intermittent fasting to lose weight?
Yitzhak Y. Madrigal Barrera eggs should be fine. However be mindful of the yoke which is a fat and the egg white is a protein. So make sure you don’t eat a carb with your eggs because you’ll already be consuming the fats from the egg yoke. The golden rule is no fats with carbs in any one sitting.
Marcus Peterson I have a quick question, I’ve been eating 2 eggs and a fruit of my choice. Is this considered a fat plus a carb. I’ve always been confused about this rule. Example I wake up at 10 and eat 2 eggs and a peach or something. IS THIS WRONG!!!! Helppppp
Paige Wickersham From watching many of Thomas DeLauer’s videos I have learned that fruit is a good thing and it has many benefits. However, when you fast your body becomes insulin sensitive so if you decide to eat fruit right after a fast you need to keep in mind about fructose because too much of it at once will put you at risk of your insulin levels spiking. Fruit has a good amount of carbs so I would recommend only having the egg whites with your choice of fruit. Eating the yoke would break the rule and it would be considered a fat plus a carb if you ate the yoke. If I decide to eat a little fruit after a fast I like to cut the serving size in half, but having a full serving size of one fruit might be fine for you. Everyone can be a little different. I wouldn’t recommend anymore than 1 serving size of fruit due to the risk of insulin spikes.
If you going to make breaking a fast hard.just don't fast and eat healthy all day
Thanks for your mission, to teaching the person have a better life style. In my opinion, you do a fantastic work. I'm a 57 years old athlete, I train everyday, in the morning and use a alternate day fasting. This is my protocol based in Thomas Delauer sugestions:
Day 1: Non Fasting day:
8h : Magnesium ;
9h green tea;
10h cardio/ abdominals /light weights.
11.00h: Cinnamon + salt with water.
11.30h -Braking the fast: ( protein shake, 1 race cake, half a orange or kiwi, or raspberrys + 2 omega 3, Vit. C.
13h00 - 2ª meal ,
16h00 - 3º meal
19h00 - 4º meal
Day 2: Fasting day:
8h : Magnesim ;
9h green tea;
10h : weights training,
11.20h Cinnamon * salt with water.
12.00h Breaking the fast:( protein shake, 1 rice cake, half a orange or kiwi, or raspberrys + 2 omega 3, Vit. C. )
13.30h - 2ª meal ,
16,30h - 3º meal
19h30 - 4º meal
This it it. Hope you enjoy. José.
Great stuff, thanks!! Really narrows it down
..
Edit: 2 the point!
Gracias
I am 48 hours into a dry fast (hard version) and am planning to break it after 60 hours-ish. Can I use Chia Seed Slurry as part of the Protein Shake? The concern I have is Chia has Carbs, Fat, and Protein... so I am assuming Chia is out of the fast-breaking regime?
DRY fasting?! sounds terrible.. anyways. Chias is carbs, proteins, AND fats.. so NO
I’ve been braking it w seaweed ever since I heard you mention it and every time my coworkers look at me weird lol 😂
Thomas, thank you for your videos :-)
Thanks for watching!