The Best Foods to Break Your Intermittent Fast For Weight Loss

These are some of the best foods you should eat when you break your fast for best weight loss results. Plus free recipes!

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!

scrambled eggs with bell pepper and paleo toast

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!

peanut butter protein smoothie with cacao nib topping

Peanut Butter and Banana Smoothie

Simple, protein-packed and super tasty.

Grab the recipe HERE.

Protein Chia Pudding

This is amazing for meal prep! Absolutely loaded with fiber, plus a fantastic source of satiating protein to keep you full all morning long.

Get the recipe HERE.

Curry Salad Wrap

Eggs are super satisfying because they have both protein and fat. Make this tasty curry salad wrap as an excellent blood sugar stabilizing way to break a fast.

Get the recipe HERE.

Tap into fat burning

The 21 Day Intermittent Fasting Program

The 21 Day Intermittent Fasting Program provides step-by-step strategies to help you use Intermittent Fasting with delicious, protein-packed meals to support fat loss, reduce hunger, and boost gut health.

Start The Program