Wellness
 12 Tips on How to Break a Water Fast Safely

 12 Tips on How to Break a Water Fast Safely

Fasting has become a popular affair towards weight loss, but many questions remain on how to break a water fast.

For starters, a water fast or water fasting means not eating anything else and taking water alone.

Over the past years, this method has become popular as different people try and shed extra pounds.

Most water fasts last between 24-72 hours. Anything more than this is not recommended.

Water fasting comes with a handful of benefits to the body, according to various studies conducted.

Besides weight loss, water fasting lowers the chances of suffering from chronic diseases for detoxification and stimulating autophagy, a medical process where your body breaks down and recycles some parts of the old cells.

When going in for a medical procedure such as surgery or scan, water fasting is recommended.

HOW MANY CALORIES BREAK A WATER FAST?

 12 Tips on How to Break a Water Fast Safely

The amount of calories needed by the body is the first thing that answers how to break a water fast.

The general rule of the thumb when breaking a water fast is going easy on the plate. Cravings can get the better of you and mess it all up in just one sitting.

Experts call for a slow rebound into feeding again to avoid instances where the digestion system is overwhelmed.

Depending on the number of days you had in water fasting, it is recommended that you use them to determine how to get back to the feeding pattern. 

If it was four days, take two days easing up on the plate.

With this in mind, the number of calories you give the body also matters. No more than 500 per meal is recommended on how to break a water fast.

This allows the body to start adapting to higher amounts of calories, which the fast had deprived the body.  

The number of calories your body requires when breaking a water fast and what you need to eat is also crucial. You can fast forever!

Re-introducing foods in your routine is the main thing. However, it calls for caution because some foods are better than others.

WHAT TO EAT AFTER FASTING

What to eat after fasting is a delicate subject, but the most important thing to know is that you give your body soft foods.

Smoothies made from fruits are great for breakfast. They have more nutrients and less fiber, which does not overwhelm the digestive system.

Dried fruits such as dates, apricots, and raisins have healthy sugars needed by the body when breaking a fast.

Soups made of lentils or tofu are good choices full of protein. 

Starchy foods such as potatoes are a good choice, too, while fermented foods such as kefir or unsweetened yogurt are recommended.

Eggs and avocados contain healthy fats are also good options when considering how to break a water fast.

The best food to break intermittent fast have you focusing more on healthy soups with lots of proteins, and lentils are a good fix for these soups. 

Fish and chicken are recommended, while vegetable salads are a good fit.

 12 TIPS ON HOW TO BREAK A WATER FAST SAFELY

1. PICK THE RIGHT FOODS

There is a thin line between breaking water fast and breaking it safely. Understanding what to eat is crucial.

Light but healthy foods are recommended. They augur well with the digestive system. Lentils, fish, chicken, when eaten moderately, reposition the body back to factory settings.

A moderate amount of starchy meals such as potatoes provide the body with the right amount of calories.

2. AVOID RED MEAT

Some people have challenges with digesting certain types of red meat, be it beef or mutton.

 It is advisable to steer clear these types of meat for at least 8 hours after breaking your fast. Have shrimp, tilapia, chicken, or salmon.

3. FOLLOW BREAKING WATER FAST PROTOCOL

Your body was already tuned to water only, but you must eat at some point. Following the proper protocols in breaking this is a major component of how to break a water fast.

On your plate, have tomato, cucumber, and parsley salad spruced up with extra virgin olive oil.

 Proteins should be the size of your palm topped with vegetables cooked with natural oils.

An avocado thereafter is a good dessert.

4. AVOID ALCOHOL

Binge drinking is not allowed because it triggers alcoholic ketoacidosis. This condition increases ketones in the blood.

5. STICK TO LOW CARB, HIGH FAT DIET

With more than1,000 low-carb meals for breakfast, lunch, dinner, and desserts, breaking a water fast safely becomes amazing. 

Health fat diets such as avocados, fish, eggs, extra virgin olive oil are okay.

6. EXERCISE DISCIPLINE IN EATING

The biggest undoing on how to break a water fast is eating too much too soon. The essence of it all is the gradual introduction of food after fasting. 

What you eat after fasting is what counts.

7. CHEW FOOD THOROUGHLY

Experts cite that chewing food slowly, patiently, and thoroughly makes it easily digestible. You should chew food at least 30 times per bite.

8. FERMENTED FOODS

Studies by Health Harvard suggest that fermented foods naturally have probiotics, which is good for the body. 

Yogurt, kefir, kombucha, miso, pickles, sauerkraut, cheeses, and sourdough are goof probiotics. They are perfect guides on how to break a water fast.

9. APPLE, CIDER VINEGAR AND LEMON

This combination introduces acidity in the stomach and ends up being prebiotic. They trigger citric acid production, which is key in starting the digestion of food once more.

10. EAT MORE PINEAPPLES

Pineapples contain bromelain, a digestive enzyme that facilitates the absorption of proteins by the body. It breaks them down into amino acids, thereby making them easier to absorb.

11. USE A MEAL PLAN APP

After a period of no food, it is natural that your body could enter the “eating highway,” which is overfeeding.

To maximize good practices on how to break a water fast, a meal planning app could help you know the quantities and foods to take when breaking a fast.

It helps control binge eating. You can also use a meal prep kit.

12. WATCH FRUCTOSE LEVELS IN FRUITS

Fruits are a healthy option to quell sugar cravings in the body. 

However, too much fructose can water down the gains of water fast, especially for those watching their blood sugar levels or losing weight.

Natural fructose, when taken in large quantities, affects insulin sensitivity.

An ideal fruit selection when breaking a water fast should be lower on the glycemic index. Pears, berries, and apples are good choices.

CONCLUSION

A water fast is not as hard as you would think, and it has numerous benefits. However, protocols to follow on how to break a water fast is the bone of contention.

Binge feeding or eating the wrong foods is disastrous. However, the guide above is a perfect way for you to stamp the benefits of a water fast.

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