What to Eat After a 16 Hour Intermittent Fast [Intermittent Fasting Tips]

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Okay, so you've completed your first 16 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 16 hour fast and 5 example meals that you can test out.

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What to Eat After a 16 Hour Intermittent Fast

A lot of people think you need to eat "gentle" foods when you break a fast - think bone broth. This is only true if you're following an extended fast where your GI tract has been out of commission for multiple days on end and needs to ease back into the process of digesting food.

But with a shorter daily 16 hour fast, this "easing back into eating" process is not only unnecessary, but could actually work against your goals.

With a daily fast you also have a daily "eating window". Getting adequate protein during that eating window is crucial for maintaining muscle mass, bone density and metabolism. In fact, protein is likely the single most important nutrient when it comes to achieving a long lasting weight loss goal.(1) And because protein is so satiating, taking too much time to "ease back into eating" can actually limit how much time you have to fit all of your protein in for the day even more.

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).

autumn bates complete intermittent fasting bundle

On the flip side, 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 16 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 5 delish protein, fat and fiber packed recipes that you can use to break your next 16 hour Intermittent Fast.

Psssst... curious how long YOUR Intermittent Fast should be? Take my FREE Intermittent Fasting Schedule Quiz by clicking the button below!