By There is no point in over feeding your body if the calorie range is not needed. Even though you may be exercising, it’s not an excuse to eat more. In fact, to get the benefits of exercise, you need to eat relatively the same. It’s only when you begin taking your training to another level – such as lifting heavier weights, should you increase your nutritional needs. This will vary from person to person, and a bit of experimentation is needed to get it right.
Here are some guidelines I apply in accordance to my own goals. These are mainly to change my body composition and lift more weight. Because I have some digestive issues, I find it hard to absorb nutrients, therefore, I have to be extremely cautious regarding my food. I hope you don’t have to do the same due to auto immune disease or allergies. But if this is the case, just proceed with caution and alter as needed.
6 nutritional hacks I use when breaking your fast
- Always eat protein.
Protein is so important for regulating your energy during the day, keeping you full during your next fast. Be sure to eat the best possible protein you can get, like chicken breast, turkey, fish, eggs and beef. Try to get organic if you can, and feel free to distribute protein during the day. I like to snack on eggs before a meal – this helps me to get even more protein in that’s low in fat, carb free and extremely filling. - Do not stuff your face with food – allow yourself to feel hungry again.
I know it’s hard not to overeat after a fast, but you must take a breather and eat what you would normally have. There is always time to eat more later. Food is always abundant in our lives, and being restricted from it for a little while, isn’t going to cause you any harm. I don’t know about you, but I love not having to cook all the time and force myself to eat when I’m not hungry. Use this time to hydrate your body and focus on other things that are just as important, like spending time with family, friends and even just relaxing. - Always fill up on wholesome sources of foods, never junk.
It can be tempting to eat some junk food, I know, sometimes I feel like my ice cream. But remember, these types of foods will not sustain you, and will create negative energy balances. That’s not to say you can’t have your treat. By all means, allow yourself something here and there – but your main focus when fasting is health, possibly weight loss and muscle accumulation. If any of these are your goals, then eating properly as much as possible is essential. - Don’t forget that fat is important for hormonal balance.
Fat is essential and is delicious when consumed with your veggies and protein. It’s not only olive oil, think almonds as a snack, salmon, avocado and even coconut oil. Use these in your recipes and as snacks throughout the day. They help to keep you full, increase your metabolism and promote insulin sensitivity. Try eating more fat than carbs to help stabilise your insulin a lot more - Don’t be afraid to use protein powders, especially if you are on the go.
Whilst I would always recommend eating protein rich foods, a protein shake on the go, or in your oats is highly beneficial. I prefer to eat eggs sparingly, only because I do not want to develop an allergic response. Supplementing eggs with protein powder in some instances, is a great alternative. Use it to increase your protein intake. You will notice a huge difference in your training, and overall energy levels. - If you are eating carbs, make sure you focus on tubers, sweet potato and basmati rice – no refined carbs or breads here.
Carbs are important, but they should never be the main focus of your diet. Concentrate on fats and proteins – with some carbs. Time them so you consume more on days which you are training, when a lot more active.
I hope this has given you a bit more guidance with regards to picking foods that will help accelerate your results with fasting. Remember, don’t make it too complex. Just keep it simple, healthy and monitor how you are feeling. If you appreciate this, why not stick with my ranting via my website or join me on fb and insta social. Please feel free to upvote this answer if it has been useful in some way to you.
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