I recommend keeping the first two meals of the intermittent fasting meal plan very healthy and modest in size. To break your fast, start by eating gentle foods and be sure not to overeat. This will shut off fat burning and make you tired. The result is a calmer gut when you resume eating. On phase I of the refeeding, I only recommend consuming liquid foods such as bone broth or vegetable broth, protein smoothies and green juices, fermented drinks, fermented veggies, fruit and well steamed veggies. When you’re ready to break your fast, it’s best to ease out of it. Top 5: Best foods to break the fast on Healthy Eating: Planning to fast this coming Yom Kippur? Fasting can be made extremely easy once you know how. We recommend planning your food ahead of time and sticking to the basics of incorporating nutrients from protein, carbohydrates, and fat. Sunflower seeds, pumpkin seeds, walnuts (omega-3 source), almonds, cashews, pecans, Brazil nuts and macadamia nuts are healthy seeds and nuts to eat after a fast, and really at any period when a healthy snack is desired. “To break a fast, it’s best to not eat a meal that’s high in sugar or carbohydrates, such as a white bagel with jam. First do the 24 hours, then go for an entire 48 hour fast. Diluted Apple Cider Vinegar. Fasts that are shorter than 5 days, however, aren’t likely to cause issues — especially if you break your fast with a low carbohydrate meal that is filled with mineral rich foods. Best Foods to Use When Breaking a Fast: The foods you want to use when breaking a fast must be easy on the digestive system. Breaking your fast. Instead, choose a high-fiber food along with protein to ease the body back into a fed state and minimize blood sugar spikes,” says Diana Gariglio-Clelland, a Registered Dietitian at Balance One Supplements. Breakfast for the intermittent faster is the meal consumed when you choose to break your fast, be it 6:00 AM or 6:00 PM. Best Foods To Break A Fast. Some people got to realize that taking between 1 and 2 teaspoons of Apple Cider Vinegar stirred with water can sustain fasting. One of the benefits - as I see it - of I.F. In water fasting, you forgo all whole and liquid foods other than water for a period of time. How To Break the Fast. A meal with dark leafy greens, avocado, and salmon with some unrefined salt would be an ideal way to break a longer fast. When you start fasting regularly, your body gets more used to the routine and does not stop the production of digestive enzymes. The best advice I can give you is to simply start. Gentle foods to break a fast .