Official Fast BREAKING Checklist - How to Break a Fast Safely

[@markjohnson3737]

I appreciate how you keep re-visiting these topics as you learn more. Please keep doing this as the science and studies mature.

[@ThomasDeLauerOfficial]

Absolutely! Thanks for watching!

[@jennalud4748]

@@ThomasDeLauerOfficial Can you tell how long do I have to wait to eat regular meal after I break my fast?

[@billsussman6554]

@@jennalud4748 I was just going to ask this. Hopefully you get a response

[@RodrigoMatiasLeote1986]

@@jennalud4748 he says in the video: 60 to 120 minutes

[@Msantor1605]

"I'm going to make it very simple, its acylation stimulating protein process..." Ok buddy.

[@amritbarn26]

Lol how is this comment so underrated

[@bbqonmytoes]

Are you saying he’s a liar?

[@travisdip]

@@bbqonmytoes No, he is saying that what Thomas considers simple is questionable, as none of the words he used after "I'm going to make this simple" were in fact simple lol

[@Sudden.Impact]

Lol! This is funny but I like when he throws the terms out! Gives me an opportunity to research those terms and learn off of it

[@ZooomaCW]

@@Sudden.Impact What's also interesting is he has this stuff so memorized that he's repeating it all as if he's telling you how to pick up the remote control to press the power button to turn on your tv.

[@misfits6646]

Great video, Thomas. I like how you broke it down for every walk of life....Keto/non-keto/carbs etc.. You are raising the bar. #ForwardThinking

[@ThomasDeLauerOfficial]

Thanks for watching and always supporting!!

[@BaileyBaratheon]

This is probably the best fast breaking video on this channel. It covers keto, non keto, fructose when aiming for muscle building, cortisol control and advice for women. Adding this to my watch later as this is a holy grail video. Great work Thomas!

[@ThomasDeLauerOfficial]

Wow! Thank you!! And thanks for the support!!

[@expofcam]

can you break a fast with collagen peptides in water and fish oil supplement?

[@BaileyBaratheon]

@Thomas DeLauer Credit where credit is due! You've helped so many people including myself with great content!

[@BaileyBaratheon]

@Cameron You can break your fast with what is mentioned in the video... and take any supplements with a big meal for better absorption

[@winnieliu9842]

Please watch Dr.Mindy P and learn more on fast and how to break fast topic!!! It’s your lost if you don’t watch. That’s treasure!!!

[@jessicadenike5245]

I'm kind of confused on a few things. 1. If you can't mix carb + fats, isn't a rice cake and omega 3 tabs carb+fat? 2. For each checklist are you suggesting we consume all things on each list, together or a few together? 3. Will taking magnesium on an empty stomach cause any side effects?

[@captainmorgan7809]

It's like you're reading my mind. I have the very same questions. I don't have Omega 3 tablets but do have Cod Liver Oil and now I'm not sure if I should consume it. When it comes to magnesium, I'm concerned not only about the side effects, but what kind of magnesium should we take? (I have citrate and glycinate at hand).

[@jessicadenike5245]

@@captainmorgan7809 there are a few red flags about this guy, as well as lack of specifics unless it's sponsored 🙄 I've started watching a girl called Autumn Bates and she makes way more sense and gives way more information. Just a suggestion, she was even explaining the different kinds of magnesium and how they absorb.

[@bradthegringo]

I love how his idea of fun is taking magnesium tablets. This guy is a different breed

[@Profile.4]

A fun one

[@yamamancha]

Not gonna lie, this would be so much less confusing with pictures. Like, "Plate 1, Plate 2, Plate 3. These are okay to break your fast".

[@mrsdiaz614]

I just wish someone would post recipes or something like, this is what I eat to break a fast the correct way. Lol

[@zoombyle4735]

@@mrsdiaz614 yes like i dont understand anything he doesn't say when you eat it or what is it but yes he says its high carb

[@DatDyme980]

The science lesson is like carrying a truck on your brain while trying to get the simple point.

[@sheritimmons8803]

Yeah, eat this in this order

[@o.c.2470]

How to break a fast? Thomas: “Don’t.”

[@jesse_anderson]

Every single time I watch one of your videos I learn something new I can implement into my life to keep improving... Thank you thank you thank you

[@AwesomeWoman30]

There isn't enough female-specific information out there - yet lots of women trying Keto/IF! Kudos to Thomas for taking this into consideration!!! Us women really, really appreciate it. ;)

[@JaysonT1]

You're joking, right? 90% of all the information is geared towards women.

[@kimbolix5847]

Just follow what applies to humans

[@SRose-vp6ew]

I am far from a feminist, but women and men are built differently. Women need different information because we literally have massive hormone flexes three times a month; ovulation, beginning of the period, end of the period. We also literally bleed out. So we need to know how to do this around a period well we might have extreme fatigue or other things that need to be explained and nutritionally corrected on keto.

[@bonnie_gail]

yes !!

[@irenetalley5843]

I drink 2 cups of hot bone broth every time Break my fast....then I eat breakfast 1 hour later....

[@Profile.4]

Congratulations

[@2000triathlete]

Sounds easy

[@basedaudio1]

@@2000triathlete people bullshit you.. it's that easy

[@ashalt867]

YES! I've noticed people getting very confused with their fast breaking! Can you pleaseeee do a video on water/salt manipulation?

[@nirelmar]

I really appreciate your videos. Just wrapping up my first 3-day fast. So far, so good! Thanks, Thomas!

[@AymenAbderahmen]

I have learned a lot from you, Thomas. Thank you, sir! I never understood the science behind food until I stumbled across your videos. CHANGED MY LIFE FOREVER!

[@blak3974]

Just wanted to say you’ve helped transform my life, much love

[@neetajambigi6850]

We are blessed to have you making all of this video's. Keep motivating us thanks a ton .

[@evianwahter]

Thomas, I literally was just googling shit and wound up at this exact type of information. Super weird how often this is happening!

[@ThomasDeLauerOfficial]

TIMING!! 🙌🏻

[@ryanjensen5897]

Are you looking at webmd?

[@gayatri555]

All hail he algorithm

[@paullee4619]

Synchronicity 🤙

[@nessa1]

They're spying on you

[@situmorangml]

I have just finished my 66 hours water fast (aimed for 72 h but I was feeling too weak and light headed). I break the fast eating salmon sashimi (200 gr) then 2 h later eating a slice of low carb unsweetened chocolate cake 😆 Now I know why I feel awful after my fast breaking, ouch. Next time will focus on lean protein!! Thanks for sharing!

[@7alexnder_7]

Keep it up Thomas. I really like your content, and I also appreciate your efforts for sharing good information with your subscribers. I hope you, and your family are doing well in this moments of crisis. Stay safe.

[@ThomasDeLauerOfficial]

Thanks for watching!!

[@venessa130]

I hope you or someone answers this question for me. Do you eat a mix of the items together from that list or only 1 item from the list? Like would a chicken breast, a rice cake and a few berries, omega 3 capsules to break a fast OR do I just eat a piece of chicken?

[@reneestern6343]

Hello Thomas. Question re supplements. I'm over 50! I'm taking the supplements you mentioned in another video (D-3 K-2, Iodine, .CoQ10, etc.) When are the best times to ingest them now that I've added intermittent fasting? And is it recommended to take them all at once or to space them out during the day? Thanks, Thomas. Great information!

[@murrmurr765]

Hi, most supplements are ok to take at once and many of them are fat soluble which means you have to take them with a fat source. Vitamin D is one of them, Resveratrol is another.

[@Seasicc_48]

1) How much Omega-3 should you have? 2) Do you need everything on a list or are those the things recommended and the more things on the list you have the better?

[@usahome]

Thanks Thomas! I’ve been hooked on Magnesium since you recommended it for the 30 day fasting challenge!

[@ThomasDeLauerOfficial]

NICE!!

[@marveltime2578]

You’re content has helped me so much through my keto weight loss journey! I appreciate how you take every aspect of it and break it down so finely. So I’m not just learning what to do to when breaking a fast and how to keep my diet as affective as possible but I’m learning all about how everything breaks down in my body and what everything does. I’ve been doing keto for a little under five months and I’ve already lost 47 pounds! Haven’t felt this good since high school! Thank you Thomas! Keep the awesome videos coming!

[@michellepike9482]

Thanks Thomas, I think we needed this! Im going to stock up on Sun warrior and shrimp!

[@drivingwhileblack6225]

This was perfect. Going on day 3 tomorrow, then break on day 4. Thank you 🙏

[@mamariendeau]

I've seen a huge difference this past two months with my IF, as I've been breaking my fasts eating only 4 or 5 sausage links. Then waiting 2 to 3 hours for my next meal. Lost 5 lbs the past couple months! That's really fast for me.

[@noctilucera7585]

Sausage is the opposite of lean tho^^ But I am glad it works for you.

[@sheritimmons8803]

What kind of sausage? I like chicken sausage as it's much leaner than pork.

[@Homiloko2]

@@noctilucera7585 I don't understand why he insists on lean protein to break the fast. The golden rule is no fat + carbs, but if you're eating no carbs then why no fat? I always broke my fasts with an egg then waited 2~3h before the next meal, and it worked out well. I'd like to understand what's the issue with having some fat on it.

[@MissCaroline24]

Thank you so much for posting your videos on how to break an extended fast. The other week, I went on an extended fast and broke it eating the wrong foods. And then I had stomach cramps and sharp pains in my abdomen for about 1.5 weeks. I just went on another 2 day fast and just had some rice cake, seaweed, and lean chicken...hoping and praying this will give me what I need and break my fast the right way. So far, feeling great!!!

[@QueenSoap]

Perfect timing video. I've noticed that I feel great while fasting, but miserable when I break the fast. I really need to take your advice on the lean protein thing which I've heard you say a million times, but for some odd reason I've had trouble following that very simple direction.

[@ThomasDeLauerOfficial]

Timing seems like the theme today! Thanks for watching

[@mattlove9066]

Thomas is grass fed whey collagen protein mix ok? Also I’m consistently taking in cinnamon salt potassium during my fast and last question, my magnesium pills have a few fillers like cellulose, will that break a fast?

[@stevengrable5484]

Thanks Thomas for all the hard work and time consuming efforts you put into these videos. Would love to see your wheels turning in your head. Have a great Easter. Love from San Diego. 💪

[@xtusvincit5230]

Glad to see you back in the saddle, brother

[@ThomasDeLauerOfficial]

Always! Thanks for supporting. Hopefully you are staying safe!

[@academiajosejacob6217]

Thanks for your mission, to teaching the person have a better life style. In my opinion, you do a fantastic work. I'm a 57 years old athlete, I train everyday, in the morning and use a alternate day fasting. This is my protocol based in Thomas Delauer sugestions: Day 1: Non Fasting day: 8h : Magnesium ; 9h green tea; 10h cardio/ abdominals /light weights. 11.00h: Cinnamon + salt with water. 11.30h -Braking the fast: ( protein shake, 1 race cake, half a orange or kiwi, or raspberrys + 2 omega 3, Vit. C. 13h00 - 2ª meal , 16h00 - 3º meal 19h00 - 4º meal Day 2: Fasting day: 8h : Magnesim ; 9h green tea; 10h : weights training, 11.20h Cinnamon * salt with water. 12.00h Breaking the fast:( protein shake, 1 rice cake, half a orange or kiwi, or raspberrys + 2 omega 3, Vit. C. ) 13.30h - 2ª meal , 16,30h - 3º meal 19h30 - 4º meal This it it. Hope you enjoy. José.

[@prodection2823]

Ty Thomas for your quality content! Keep up the good work!💪

[@BorealHP]

Thomas, please know you are the holy grail to my IF. I'm a bit new to it (half a year) and you Consistently share new, sourced, and well explained difficult materials. You're like teaching AP Chem to a middle schooler and making it understandable. It's a well honed skilled and I hope you never go a day not knowing how appreciated that is. I saw you've been having a rough time with rude comments. I remember in Psych someone saying "takes 7 good comments to outweigh 1 bad one." So I'm here to pitch in my 1/7 of good. Seriously, your fasting tips are my holy grail. You back up your information, share the sources so we can further look into it ourselves, and you always state whether you're sharing fact or expert opinion and even that is very appreciated. Just hope you know that even if you can't see it there are people (like me!) living considerably healthier lives because you were in it. Please just repeat that to yourself as needed, and good luck with the upcoming baby! Hope all goes well and that you don't sweat tired eyes, that means you're pulling your post pregnancy sleep deprivation weight. Thank you again, you really do save my ass constantly with fasting tips, methods, checklists, and info. Your content has substance, and is so well delivered. Be proud in that.

[@BorealHP]

Oh also if you want to make some new videos on leaky gut diets it would be personally appreciated as HELL!

[@erichaywood2369]

Thanks for the content man, it's so informative. I finally started paying attention to how to break my fast because of some older videos you've made and I do feel like its helping. Right now I do beef bone broth with acv, pink Himalayan salt, a dash of cinnamon, a dash of turmeric and cayenne pepper. Then boil shrimp in it. What would you recommend I add?

[@immortalmikeyy]

Thanks Thomas. I appreciate your work. I watch it all.

[@ThomasDeLauerOfficial]

Thanks for watching ALL!

[@trappercreekd8622]

Something I've always wondered, any stored fat from combining fats+carbs, wouldn't that just be burned for fuel in your next fast if you're doing a low carb or keto diet?

[@jimhamrick5207]

You make so many videos I can't keep up with all of them. That's not a complaint, I love knowing I can go to you tube and find one of your videos I haven't seen yet. Last one I saw you seemed really down, looks like you're feeling better. Happy for you. You do a great job, keep it up.

[@ThomasDeLauerOfficial]

Thanks for the support! Yea, it's a lot videos Lol. They are for whatever anyone needs :D

[@richardbenito]

Exactly the video i was looking for that brought all the tips together and gave specifics of what exactly to do. Thanks! You’re to thank for my weight loss journey. 75lbs so far!

[@julia-kk5pp]

So I just ordered 6L of bone broth to break my fast with. I’m doing a 20:4 IF at the moment, but I’m going to change that to a 19:5 IF. The reason for that is so that I can drink my bone broth and then wait an hour before I have my small meal. 15:00- bone broth 16:00- small meal 19:00- bigger meal 20:00- end of eating window Today is my day 3. Hopefully I lose some weight this month.

[@johndecicco]

Great info, thanks Thomas. BTW, how are you doing?

[@megaexidor]

Thanks Thomas! I did 22hr fast I'm working out right now. Then breaking fast! I know this from a couple of years following you, a great snapshot of your wisdom. Thanks for the weight loss

[@jimdgrousedogs]

I learned about taking Omega 3 when breaking a fast. I break my fast with a whey protein shake in water, B complex vitamin, vitamin C and magnesium supplement. I avoided any additional fat or carbs including my fish oil supplement. I'll change that up. What about CQ 10 supplement when breaking a fast?

[@rachelledespinosa2416]

He mentioned don't break your fast with whey (milk protein) only break with hemp or pea. Just an FYI

[@wg676]

@@rachelledespinosa2416 he didn't say that. He said its better not to choose whey due to it may be hard on your gut.

[@rachelledespinosa2416]

@@wg676 watch it again at 4min 38 secs. He says he recommends pea or hemp to break a fast.

[@rachelledespinosa2416]

@@wg676 all I know is I don't want my mucosal layer breaking down, maybe you do....good luck with that

[@charlabarnett6274]

Excellent information!!! Thanks you. I have never heard this about Cortisol. You are such an awesome teacher. I really appreciate you!

[@ThomasDeLauerOfficial]

Thanks for watching!

[@CaseyDutton07]

Thanks for everything you do man! You've inspired me to create my on channel and make fitness videos that will get people to move! Keep it up!

[@ThomasDeLauerOfficial]

Amazing! You keep it up as well! Thanks for watching!

[@marcelacarmona9124]

Always the best! Thank you Thomas 🙏🏼

[@becca99004]

Wonderful and accurate information! Thank you for providing quality content 😊

[@ThomasDeLauerOfficial]

Thanks for watching!

[@jansyenspanglish913]

When breaking a fast in any of these categories should I have all those things in combination?

[@intheflow9528]

great video, but I have a key question: how long after breaking a fast, can you safely consume fat+carb together? Many thanks!

[@fadwalakrafi7015]

5:26 he mentioned that you have to wait 60-120 min then you can have a regular meal which means it will be okay to combine food

[@armyaircat2]

What about things like Lettuce and Olives, or eggs and Brussel Sprouts?

[@user-gs2pq1up6y]

I break my fast with fish or whites

[@cynthiafernandez2724]

I’ve been wanting this !!! I know you’ve done so many videos on this but it’s been a lot trying to remember how to break it depending on the length of the fast. I’m sooooo happy right now !!!! Thank you so much 🥰😁🤗 Ooh ps love you and your wife you guys are awesome keep your spirits up

[@HyperKetoGirl]

Thomas proved to everyone that keto doesn’t make you loose muscles, whoever questions that in my surrounding, I tell them to go and check Thomas Delauer’s KZbin:) He taught me how to do IF properly in order to get more from my work outs. I got so inspired that I’ve started my own channel, more so to track my progress and find some other accountability partners in my journey. I’d love some support/feedback from the keto family and community, so please hit subscribe and check it out. Massive thanks for all that Thomas does for us!

[@mattfresquez8963]

I’m so glad I watched this! Turns out that I was actually breaking my fast with my morning supplements. I didn’t know they had BCAA’s or that BCAA even broke a fast! Thank you!

[@bravekiller8115]

I'm about to put cinnamon in my coffee now

[@ThomasDeLauerOfficial]

Nice!

[@Sugarshane88]

What does that do

[@SuPeRgOuLaSh]

@@Sugarshane88 In the video he says it's good to have some cinnamon prior to breaking your fast.

[@2000triathlete]

@@Sugarshane88 : it’s supposed to keep insulin low after a fast. But cinnamon has many benefits.

[@revanjg]

How much is beneficial i wonder... a dusting or specific measurement...? I dust or shake a little as it is now in my shakes and sometimes my almond milk etc... not sure if there is a too much amount.

[@Egghed545]

Thank you sir. I appreciate your hard work and the fact that you revisit old topics. 🙏

[@maryreis3684]

When you say "combining" and spacing fats and carbs, how far apart time wise should you space them? For example, say I eat peanut butter at 1pm, how soon can I have a rice cake? Thank you for the video!:)

[@DimeNRhoads8204]

Thomas usually recommends 60-90 (even up to 120) minutes after. Check 5:29 in this video.

[@jellybelly9314]

This is amazing. Im so grateful ❤

[@amybehrens7929]

hey Thomas, first i want to say i love your channel it has totally changed my fasting results and quality of how i feel during and after, my question is, when i am fasting i do drink 2 cups of black coffee , but i have always added 1/4 teaspoon of cinnamon to the grounded beans into my french press, this wouldn't be considering "breaking the fast" would it ?

[@REAL.HUMAN.ONLINE]

my bfast 40g whey isolate (0 fat//0 sugar//4g carb) 2 rice cakes (14g carb) half an orange wait about an hour and have 2 eggs with 8 oz of ground turkey this meal is where i take all my supplements and fiber/probiotics

[@TheJazzmataazz]

Wait, what about the dangers of refeeding syndrome by spiking insulin so high after prolonged fasting?? Wouldn't high GI foods be really bad for breaking a fast?

[@jhonen32629]

+jazzmataazz With longer fasts like that, bone broth is recommended to break a fast.

[@Gamingcypher]

Thank you for the video, Thomas!

[@ThomasDeLauerOfficial]

Thanks for watching!

[@yitzhaky.madrigalbarrera4501]

Would eggs be a good way to break a fast if you're doing intermittent fasting to lose weight?

[@redwolverine5]

Yitzhak Y. Madrigal Barrera eggs should be fine. However be mindful of the yoke which is a fat and the egg white is a protein. So make sure you don’t eat a carb with your eggs because you’ll already be consuming the fats from the egg yoke. The golden rule is no fats with carbs in any one sitting.

[@nicolepage2525]

Marcus Peterson I have a quick question, I’ve been eating 2 eggs and a fruit of my choice. Is this considered a fat plus a carb. I’ve always been confused about this rule. Example I wake up at 10 and eat 2 eggs and a peach or something. IS THIS WRONG!!!! Helppppp

[@redwolverine5]

Paige Wickersham From watching many of Thomas DeLauer’s videos I have learned that fruit is a good thing and it has many benefits. However, when you fast your body becomes insulin sensitive so if you decide to eat fruit right after a fast you need to keep in mind about fructose because too much of it at once will put you at risk of your insulin levels spiking. Fruit has a good amount of carbs so I would recommend only having the egg whites with your choice of fruit. Eating the yoke would break the rule and it would be considered a fat plus a carb if you ate the yoke. If I decide to eat a little fruit after a fast I like to cut the serving size in half, but having a full serving size of one fruit might be fine for you. Everyone can be a little different. I wouldn’t recommend anymore than 1 serving size of fruit due to the risk of insulin spikes.

[@ruger845]

If you going to make breaking a fast hard.just don't fast and eat healthy all day

[@kayeszymanski6945]

Thanks Thomas! Breaking my fast now!! Taking your advice! Btw, your thyroid visual has a Parathyroid adenoma.

[@dannigirl8577]

Hiii thankyou so much!! just what i needed to hear today 😄 I had a couple of questions buggin me🤔 Does spinach count as carbs and Is surimi good for breaking the fast?

[@domizzi626]

I got my answer. Thanks, coach.

[@journeyrude5592]

Was literally just thinking of this while in the middle of a fast

[@ThomasDeLauerOfficial]

Perfect timing! Thanks for watching!

[@dianelemay3661]

What kind of milk are you using for the pea protein shake? Almond? Been trying to figure it out for a while now PLEASE LET ME KNOW

[@courregeaaron947]

@@dianelemay3661 in this video he used unsweetened vanilla almond milk.

[@alenasenie6928]

I started seeing this channel just for this kind of content, I usually do intermittent fasting just because of my times so I wanted to know how I should eat to avoid problems in the future, I found so much more than what I seek, like the best protein shakes are with pea protein, that I should use low carbs high protein, that I shouldn't have a big meal immediately, just a little high protein meal and after that, half to one hour later the regular food, and most important of all, Keto helps to avoid energy problems when I have to fast.

[@jzeng8jzeng882]

is keto coffee still eligible for breaking fast, because one of your another video talks about the benifit of using keto coffee to breakt the fast. keto coffee doesn't counted in low fat category right?

[@geminigirl1111]

this video was extremely helpful. i ordered the vanilla protein shake you recommended. but i am going to break my fast with shrimp!!!!!!!! thank you for the recommendation!

[@ckhouryck]

Thomas, if I break my fast with a slice of a turkey ham or one boiled egg or a bowl of greek yogurt would that work pls?

[@mercedes1683]

What an amazing video. This answers so many questions about intermittent fasting and I feel so ready to apply this to my daily routine!!

[@dpdoyle]

Thomas, two things to add? First, I believe you (or another expert) has stated in the past those eggs have a 45% absorption rate in the body, much higher than any other protein source they said. If true, why not add that to your list? Secondly, you talk about coffee increasing protein absorption. Why not add that too?

[@moonbasemonk]

Eggs aren't lean and coffee isn't 100% agreed upon to be the best thing on an empty stomach especially with the effects fasting has on the gut lining.

[@theboraxbandit9563]

@@moonbasemonk What about egg whites? they contain 0.25% fat.

[@nextlevelwarrior]

QUESTION - Are you suggesting choosing a few within the check list, a single choice or trying to combine as many of them as possible? Ie: non keto - rice cake+shake+fructose..

[@vannessaxo7124]

Thank you so much for the keto and fasting videos! I’m doing keto and love how you did for non keto and keto. Done my 3rd 24hour fast since starting keto March to current. From watching your videos I note everything down and follow it to a T .. I lost 24lbs from June to July! :)

[@Kelly_Silverman]

I knew this video was coming... Thanks! #FastMonday

[@ThomasDeLauerOfficial]

mind reader! Lol. Thanks for watching!

[@pessimist101]

Awesome.

[@fitnessfoodchronic6618]

I'm not doing keto but I make my own egg cups and thats what I break my fast with, it consists of egg beaters, mushroom, peppers, onion, turkey sausage, and feta. I know the Feta probably isnt the best thing but I don't go very heavy with it.

[@tamaramattson4768]

What kind of magnesium do you recommend?

[@colin1818]

He did a great video that breaks down the different types (and there are a lot of them). kzbin.info/www/bejne/roC0ZHRoaMqfr9E

[@glendacooper2100]

I can't do KETO right now. I will get back to you later. You are an inspiration. ☺️

[@ThomasDeLauerOfficial]

It'll be there whenever you're ready! Thank you for watching and supporting!!

[@vitaminme4203]

Would a collagen supplement, powder with some biotin, in some coffee, be a good way to break a fast?

[@siic]

Been wondering about this too

[@danielf9558]

Collagen is a decent alternative to bone broth, but it doesn't contain all essential amino acids. I usually add a spoon of collagen to my protein shake for breaking my fast, that way you get the best of both worlds. Hope that helps

[@kyrstinu6936]

Daniel F how long after do you have your “first meal”?

[@boydizza]

I have been studying multiple "Professionals" about the topic of "Fasting" Intermittent and alternating days and everything in between. Of course there are a few adjustments that have to be made to each of them because of their particular "Fasting" lengths of time. I see some drastic difference between these individuals including yourself on what they suggest you should be eating as your first meal or your "Break-Fast" Meal (I don't understand why individuals continue to say that when you fast you are simple skipping breakfast because you're not. Whatever time you decide to have your first meal after a "Fast" is called "BREAK-Fast" - This really confuses a lot of people). Some say to eat food with Carbs that with spike your insulin causing while others say its the worst thing you could do. Others say to eat a very small - 200-300 Calorie meal made up of mostly protein and a little good fat to introduce food back into you digestive system and kick-start your metabolism in a safe and healthy way so that you are primed and ready to eat your first "Big" Meal of the day during your "Eating Window", and others say they only eat (2) meals during their "Eating Window" which would have to put those meals at like 700-850+ Calories each just to get enough nutrition and food to not go into starvation mode and store. I totally get that everything needs balance and to many calories are not good and to few calories are not good either. In order to burn optimal stored fat you need to eat enough calories to keep your metabolism up but just under what you RMR - (BMR) happens to be If you can't achieve that then you will never see any results. Is their a difference between tricking your body during fasting to burn stored body fat for energy during Intermittent or alternating fasting days and just your normal every day healthy clean eating, smaller well rounded, macro watching days. If I intake the same 1700-1800 Calories, all the same food and portions but instead of only eating them all during an (8) Hour window, I consumed smaller portions in a (12) Hour Window why would I not get the same results or even better. I continue to feed the furnace but in smaller portions requiring my body to breakdown what I ate and use it for energy but because the meal was smaller and my metabolism is kicked into high gear it it has burned through what I ate and begins searching for fuel somewhere else. I would assume that at this point my body releases stored fat to be burnt for energy. Here is the thing. Just as my metabolism starts to wind down again I am feeding the furnace another small meal and we are now back to square one again and running on all cylinders. I may be missing something but I am not really sure how both of these are able to work to achieve the same goal. I ask these thing because during this whole Covid19 thing I thought it would be a great idea to re adjust my eating habits especially since most of us were stuck inside and at home. I started your Intermittent Fasting (90) Day Program. I really stuck to your meal plans or adjusted them slightly here and there to keep it a little different but never changing your over all Calories per day and even eating really clean on off days. All in all my overall calorie count came out to be about 1500-1600 on average during my eating Windows. I had my very small "Break-Fast" Meal of about 150-200 Calories usually the Bone Broth and Rice Cakes or the tuna and then my next meal about an hour later which was my highest calorie meal around (500-600) Usually your recommended Salmon Meal or something similar and then I usually split the other (2) meals evenly about (375) each or so rounding me out to between 1500-1600 total for the day which seems pretty good based on a Calorie in Calorie out theory as well as my RMB or (BMR) being around 1950 Calories. I felt that was a good deficit especially if I got in a little bike ride and some walks or light runs. I was 6 weeks into this program and could not understand why I felt like I was getting fatter. I weighed myself at the start and then again at the 6 week mark and I had gained 22lbs and can really notice the change in my chest and stomach when I should have lost 15 or so pounds. I have been frantically researching the reasoning for this and have come up with a few different possibilities. For about the last year I worked at a job where I wasn't as active and barely ate (1) meal a day. Most days were under (1000) Calories and when I did eat it wasn't always healthy. I enjoyed my Coffee and creamer in the morning to keep me going but that only had around 70 Calories of Creamer. However I did enjoy a Rockstar a couple times a week and then of course (1) Unhealthy Meal a day sometimes (2) if it was the weekend. Some of my research on KZbin and other blogs have state that because I restricted my calorie intake for so long my body reset its RMR or BMR to between 1000-1200 Calories and when that happens if you don't add your calories slowly when you change your diet or lifestyle you could gain a lot of weight because your eating to many calories. Is this possible and or have you ever come across this issue with any of your other clients. I completely stopped Fasting and went back to basics of how I was eating while in High School and College for sports just smaller portions because I am not in my 20's any more. I have my calories set at 1700 I usually eat (4) Meals a Day. Breakfast around 10:00 - Either Eggs and Meat or High Protein Oatmeal with apples and cinnamon and Almond Milk. I am still following your advice on not mixing Fats and Carbs. I either do Protein and Fat or Protein and Carbs as often as I can. I do like to throw Cheese in those eggs sometimes. For Lunch I usually so some sort of Wrap with lots of Veggies and Turkey and a small amount of Cheese. Then I will have an Isolate Protein Shake (no Carbs, No Fat) Then Both late after noon and early evening meals are usually 4oz of Chicken and or Ground Turkey and either Green Beans or Broccoli. Once a week I will have Salmon one day and Steak the other to change it up for variety. I feel fine however sometime on my workout days I will get a little headache in the evening before bed so I will have one more shake but I try not to even though it is only (115) Calories. I figure I did burn more calories on those days so once in while to curb the headache before bed it works I have not gained a pound in (2) weeks and in fact I am down (5lbs) Could you possibly help explain why my first try at a (16/8) Intermittent Fasting Program failed me so much. I hear all these great things but I am afraid to try it again as I am still 50+ lbs away from my Goal. I am currently 42 year old, I am 5'9 and weigh 245lbs. (Not Good) According to Fit Calculators. I played sports in High School and College and weighed around 195 when I graduated and had a Cross-Fit / Gymnast Physique. When I look in the mirror I am wondering how I can be 50+lbs overweight as I see friends who are similar in Height, and weigh 220lbs and look so drastically bigger and fatter then me. Their clothes are 1 or two sizes bigger then mine. Could their be something else going on with me and if so what are your thoughts and what would you recommend I do to continue on this weight loss journey. I know that you usually charge for your expertise but any pointers would be amazing. This being overweight is kinda new to me in the last couple years and I want to get it under control so I can have a quality of life and maintain it for the long haul. Thanks again.

[@leytonwilliams6229]

You’re an inspiration to me, and I try to follow every video you post! I’m 12 years old, and I am trying to lose weight. I do Keto and Fasting, but I don’t know what the best option of fasting is for me to lose weight. If you could make a video about that, it would help so much.

[@alegutt]

Thank you so much!!!! 🙌

[@ThomasDeLauerOfficial]

Thank You so much!

[@JayZeeYT]

so when it comes to no carbs + fat combined, is there a specific amount or % or is it literally 0 of either? Also how long after you break your fast can you combine the 2? My guess is 2 hours

[@rachelledespinosa2416]

He mentions 60-90 min after you may resume regular meal

[@jennalud4748]

@@rachelledespinosa2416 Thanks!

[@Sambo16]

This was extremely helpful! Thank you for the breakdown especially the cortisol info!

[@Almedinrocks]

Hey Thomas love your channel! I'm a skinny guy so I don't mind breaking my fast with my next full keto meal. You said that you will gain the weight but I'd prefer to gain a bit of weight, are there any other downsides other than weight gain?

[@kingdomlamb7741]

The weight gain wont be beneficiary. It is only fat stored. And bad fat at that. Either stay skinny or lean bulk because becoming skinny fat is not fun lol.

[@elisabeth8708]

This is the information I’ve been needing about what to eat to break my fast! Thank you

[@nextlevelwarrior]

Non KETO - CLARIFICATION I thought that we would also do a LOW CARB - fat protein combo via eggs, cheese and non starchy veg (like cruciferous family, baby kale or asparagus) Also on this med/high fat I thought Ive heard of you THOMAS - suggesting sardines (canned in water) Ive been making a simple baby kale salad with sardines or herring. I dont see any sugggestion of fat+protein mix with low carb on the list. Correct me if Im wrong as Im happy to switch it up if so.

[@sharpatite4684]

Okay this was very helpful. Just broke block fast. First, cinnamon tea. Later magnesium. Then piece of white fish poached in bone broth, seasoned with powdered seaweed and salt. All good!

[@63ellbee]

I am doing OMAD, any thoughts on breaking a daily 23-hour fast?

[@ericvega3597]

Break with minkia juice

[@user-np8nr5uw3r]

@@ericvega3597tf is that

[@user-np8nr5uw3r]

What you you break it with these days? I thought it wouldn’t matter as much with that golden rule when it comes to IF coz the body hasn’t gone quite long enough without food.

[@tobiasberg8532]

Excactly what I was searchng for. I usually break fast after a workout and was interested on how and when to use bonebroth. Thanks for your great work Thomas!

[@FaerieDragon2424]

For y’all non-keto IF warriors out there, I just want to clarify for Thomas. What works for me to break a fast is just 2/3rds of a banana. 1/2 of a banana for some reason did not kick me out of IF, so I ended up eating a big meal afterwards and getting me feeling like 😩😳 I say consume between 60-100 calories of fructose for the exit. Hope this helps!

[@JohnSmith-ok9sn]

This is the WORST you can do! - Fructose!

[@larrykin3178]

Kick you out of IF? Come on now

[@megash532]

Thanks a bunch! am in the process of losing weight in this lockdown exercising and fasting ! This was the exact condensed stuff we needed!

[@michaelElerch]

Does all of this also apply to long term fasts, I’m gonna break my seven day fast day after tomorrow and I want to do it right

[@preachthepoet2442]

Broke my fast seven days I didn't think I could make it but I did worked out during the fast too

[@Ashmita-bf5kj]

@@preachthepoet2442 what did you eat on the first day?

[@preachthepoet2442]

@@Ashmita-bf5kj nothing

[@preachthepoet2442]

Ending the fast I wanted to pound food so I pounded bananas apples oranges and delicious tea

[@vannessaxo7124]

Wait so question from this video. I’m keto. So I would only pick one from the list you mentioned? Or am I supposed to break the fast with all that on the list (lean protein or shake, bone broth, low fat and omega 3?) lol I’m assuming picking 1 from that list?

[@popeck73]

For the longest time Thomas has been recommending breaking a fast with a protein shake or very lean red meat, now he is saying no read meat at all when breaking a fast. If he is changing his stance on something he should at least say so rather than just contradict previous videos. Just some constructive criticism. He is still the best out there in my opinion.

[@jumanjiwarlord]

For every health video on KZbin, there is one that contradicts it.

[@elphi9445]

He is not contradicting himself. He is just saying why he would not break a fast with red meat. it is hard to digest, but eating red meat is not a bad option when breaking a fast, it is something to consider.

[@QueenSoap]

He might have said that like two or three years ago. Thomas constantly says that he follows the research and so therefore his opinions evolve. He could perhaps mention that in his videos, but at some point people have to also do their own thinking and research.

[@popeck73]

QueenSoap Thank you. That’s all I was saying.

[@munnak3695]

Thomas how come fruitarians don't have diabetes if all they do is eat sweet fruits ? Same as a lot of vegetarians or vegans on youtube. How come they don't have diabetes if sugar is so deadly. Appreciate if you can do a video on this.

[@hrekum0]

I am 48 hours into a dry fast (hard version) and am planning to break it after 60 hours-ish. Can I use Chia Seed Slurry as part of the Protein Shake? The concern I have is Chia has Carbs, Fat, and Protein... so I am assuming Chia is out of the fast-breaking regime?

[@pollepuzzle2626]

DRY fasting?! sounds terrible.. anyways. Chias is carbs, proteins, AND fats.. so NO

[@simpleserpent1337]

Ok it makes sense now. I was breaking my fast awfully, eating a lot fat, veggies and protein, feeling awful in result. BUT after second meal i feel fine. Definitely would try these tips

[@franksmith2626]

Does canned tuna count as a lean protein ?

[@theboraxbandit9563]

Sure - just don't add any carbs as tuna contains fat (and don't eat too much as you are only breaking it remember) have more for your main meal etc :)

[@geneamigh6048]

@@theboraxbandit9563 thank you. i needed to read this.