• Autumn Bates, CCN, MS

The Best Foods to Break Your Intermittent Fast For Weight Loss [+3 FREE Recipes!!]

Updated: Oct 19, 2020

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Intermittent Fasting has a ton of benefits including improved insulin sensitivity and decreased bloating.(1) But these can stop short if you aren't optimizing your eating window with foods that will support your goal. Today, I'm sharing the best foods to break your intermittent fast, plus three free recipes to get you started!

The Best Foods To Break An Intermittent Fast

If you break your fast with a high carbohydrate or high sugar meal (such as oatmeal with syrup, cereal or a high sugar açaí bowl), this will cause a spike in your blood glucose and therefore a spike in your storing hormone insulin. And if weight loss is your goal, then this is exactly opposite of what you are looking to achieve. Plus, this roller coaster of blood glucose levels leads you to crave more sugar packed foods, again working entirely against your goals in the first place.

Instead of this roller coaster effect, you want to optimize your meals with blood glucose stabilizing foods. This is where ensuring that your break-fast has protein, fat and fiber (as well as low sugar) is key. In fact, AENpeeps around the world utilize this component of proper Nutrient Timing within their eating window to help tap into fat burning, boost satiety and achieve their weight loss goals.

In fact, studies have found that meals focused on satiating foods, particularly those rich in protein, significantly boost fat burning mechanisms and help study participants achieve a weight loss goal without feeling hungry!(2)

Protein stimulates our satiety hormone called peptide YY, whereas fat largely stimulates the satiety hormone cholecystokinin, aka CCK.(3,4) This effect combined can help to stabilize blood glucose levels while reducing the urge to snack or eat between meals for multiple hours. Fiber helps to act on the stretch mechanism within our stomach and lets the brain know that we're satisfied and don't need to keep eating.

Protein rich foods include eggs, cheese, greek yogurt, meat, fish, chicken, tempeh and lentils.

Fat rich foods include avocado, dairy products, nuts, seeds, high quality oils and olives.

Fiber rich foods include chia seeds, flax seeds, raspberries, artichoke, cacao nibs and other green veggies.

Checkout these three recipes that utilize the blood glucose stabilizing principles of protein, fat and fiber!

PB + Banana Smoothie

Serves 1


10 oz homemade coconut milk 1/2 frozen banana 1 scoop unflavored collagen 2 Tbsp. peanut butter 🥜 1 Tbsp. Chia seeds 1 Tbsp. Flax seeds 1 tsp. Cinnamon Pinch of sea salt

1. Blend all ingredients until smooth. Optional to top with cacao nibs.

Chia Brekky Bowl

(featured from the 7 Day Intermittent Fasting Detox!)

Serves 6


1/2 cup chia seeds 14.5 oz. can full fat coconut milk 1 cup unsweetened coconut milk from a carton (or make your own HERE) pinch of sea salt

Toppings (per serving): 1/4 cup your favorite nut/seed mixture (I love cashews, pumpkin seeds, coconut flakes and almonds!)

1/2 - 1 cup blueberries, raspberries, blackberries or strawberries

1. Combine chia seeds, coconut milk (can) and coconut milk (carton/homemade) and a pinch of sea salt in a medium bowl. Whisk to combine and allow the mixture to sit for at least 30 minutes, stirring occasionally.

2. Split the chia pudding into 6 small glass mason jars to use throughout the week. Top with the listed toppings.

Curry Salad Wrap

Serves 2


5 hard boiled eggs (or 6-8 oz. tempeh for a plant-based alternative), chopped

1 celery stalk, diced

1/4 cup red onion, diced

1 tsp. curry powder

2-3 Tbsp. cashews, chopped

2 Tbsp. sunflower seeds

2 Tbsp. real mayo (or unsweetened nut milk yogurt for a plant-based alternative)

pinch of sea salt

2 coconut wraps (I used Nuco)

  1. In a bowl, combine the eggs (or tempeh), celery, red onion, curry powder, cashews, sunflower seeds, real mayo (or nut milk yogurt) and a pinch of sea salt. Stir to combine.

  2. Lay one coconut wrap on each plate. Split the curry salad between the two wraps. Fold the wrap into a burrito and enjoy!

  3. This is great served with fresh jicama slices, cucumber slices or a side salad for an extra boost of fiber!

Gain access to 100+ Intermittent Fasting recipes and the step-by-step details on how to achieve your wellness goals with the Complete Intermittent Fasting Bundle protocols!

Tap into fat burning mechanisms, eat meals you LOVE and achieve your weight loss goals! Head over HERE to get started!

Your Nutritionist,


Autumn Elle Nutrition

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4516560/

  2. https://academic.oup.com/ajcn/article/87/5/1558S/4650426

  3. https://www.ncbi.nlm.nih.gov/books/NBK53550/

  4. https://www.sciencedirect.com/science/article/abs/pii/S0268005X1630340X

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This content (on www.autumnellenutrition.com and in marketing emails from Autumn Elle Nutrition) is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors, nutritionists and/or qualified health professionals regarding specific health questions. Neither Autumn Elle Nutrition nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.

© 2020 by Autumn Bates, CCN

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