Okay, so you've completed your first 12 hour Intermittent Fast - congrats!!
...But now what do you EAT?!
This is a big question, because what you break your fast with matters just as much as the fast itself when it comes to achieving a weight loss or wellness goal.
Today, we're diving into what to eat after a 12 hour fast and 3 example meals that you can test out.
What to Eat After a 12 Hour Intermittent Fast
With a 12 hour fast, you also have a 12 hour eating window. The goal (particularly when weight loss is in mind) is to stick to meals, no snacks during the eating window. This is something we teach in the Complete Intermittent Fasting Bundle to help men and women around the world achieve their weight loss and wellness goals.
So when breaking a 12 hour fast, it's crucial to think of your eating window as a 3 meal structure ~ break-fast, lunch and dinner (and no snacks).
In order to achieve this goal of focusing on meals, not snacks, certain foods are required to feel satisfied and prevent hunger between meals ~ namely protein and fat.
In the Complete Intermittent Fasting Bundle programs and recipes, we focus on protein, fat and fiber rich foods. This combination can help to boost satiety, prevent cravings during the fast, maintain muscle mass and help stabilize energy levels (because you're not getting a sugar crash).
On the flip side, eating foods that are rich in sugar or refined carbohydrates (think bagels, cereal and toast) can undo many of the perks that were just achieved with the 12 hour fast. These highly refined carbohydrates and sugars can greatly spike the storing hormone insulin (which can work against a weight loss goal) and lead to unstable blood sugar levels -- and the subsequent energy crash later on.
If you're looking for more of the science behind how to break your fast and over 100 recipes that can be used with Intermittent Fasting, you can checkout the Complete Intermittent Fasting Bundle HERE.
Otherwise, scroll down for 3 delish protein, fat and fiber packed recipes that you can use to break your next 12 hour Intermittent Fast.
Psssst... curious how long YOUR Intermittent Fast should be? Take my FREE Intermittent Fasting Schedule Quiz by clicking the button below!
Coconut Acai Bowl
Acai bowls are notorious for being very high in sugar and very low in protein - the exact opposite of what you want with your meals after fasting for 12 hours. My Coconut Acai Bowl flips the script and is very low in sugar while also containing a whopping 20 grams of complete protein.
Grab the recipe HERE.
Summery Caprese Salad
Salads are typically loaded with fiber but often lacking in high quality proteins or fats to help keep you satiated and prevent snacking between meals. My Summery Caprese salad uses multiple sources of protein and fat to help keep energy levels stable and hunger at bay.
Try it HERE.
Upgraded LA Street Tacos
Yup, you can have tacos while working toward a weight loss goal! My Upgraded LA Street Tacos sneaks in flavor and fiber with crunchy radish, pickled red onions, cucumbers and sauerkraut. And don't forget that guac!😋
Get the recipe HERE.
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Autumn Elle Nutrition