Intermittent Fasting – What and How to Break a Fast

intermittent fastingIntermittent fasting is a great tool to use to assist in your weight loss and to keep you in ketosis. There are a couple of things you need to remember. First, what will break the fast. Second, how should I break the fast. In today’s post, I will discuss what we should be consuming while in the fasting window, and what we should consume to break the fast.

Let’s get started!

During the Fast

So you have decided to give intermittent fasting a try. You finished your dinner at around six pm and have decided on a 16-18 hour fast. That means nothing else to eat or drink until sometime between 10 and 12 the net day. That’s a long time to go without anything to eat or drink.

Don’t worry! It’s not that strict and harsh. There a re a few things that you can consume that will not break your fast. As long as you are not triggering a metabolic response in your body, one that requires the production of insulin, you are good to go.

So here are a few things that are OK to have during your fast.green tea

Water – drink all the water you want. The more the better

Green Tea – will assist in mobilizing fat-burning

Coffee – will also assist in fat-burning, but it must be black

Zevia – a soda sweetened with Stevia

Diet Soda – aspartame will not break your fast. It is not really that good for you, but technically, on a metabolic level, will not break a fast. In my humble opinion, there are many better alternatives, and I avoid any sodas altogether

Carbonated water

Note: for those who are interested, vaping will not break your fast because you are not ingesting the oil, just inhaling it. The jury is still out on whether nicotine breaks a fast, but I will put it on the list for now.

Creatine, NO2, Beta alanine – pre-workouts in general, as long as there are no carbs in them

Stevia, Sucralose – sweeteners – not the best to load up on, but technically they are OK.

And now for the list of things to avoid while in the fasting window.

Teas with fruit – even dried fruit has calories and will break your fast

MCT Oil or Powder – as great as this is to stay in ketosis, it has a caloric content and will break your fast

Coconut oilcream

Creamers of any kind, even powdered

Bulletproof Coffee – it contains butter, and cream and all kinds of calories!

Bone Broth – a great thing to eat at the end of the fast

BCAA – branch chain amino acids – will cause an insulin response and break your fast


Those are the things to avoid.

Now there are some products that are in the gray area – the jury is still out on these.

Apple Cider Vinegar – technically it has a calorie so it would break a fast, but there are so many benefits of ACV, like its ability to get you into a deeper fast by blocking the bodies’ ability to process glucose, that it is worth the calorie

Lemon Juice – same concept as ACV. It is better to have it for the benefits, than the minor calorie intake

Pre-workouts – look at the ingredients. If there are carbs in it, it will break a fast

Exogenous Ketones – great to keep you in ketosis, but it will break a fast

Protein Powder – lots of calories, and will cause a metabolic response

Nicotine – on the gray list, just like vaping and marijuana

There you have it. The products to avoid to stay in your fast and the ones that are good to have during the fast. You can still get up in the morning and have something to drink, you just need to be careful to not elicit a metabolic reaction in your body that will begin the production of insulin.

Now, what should we be eating at the end of the fasting period? Let’s have a look.

After the Fast

There are a few things that you should avoid when breaking a fast. As I’ve always said, I am not an expert. I just want to help and hare the best I can so people can successfully meet their goals for weight loss and fitness. To that end, I am including a video for you to watch that explains what not to do to break your fast. By knowing what not to do, it makes it easier to know what to do. The gentleman in these videos is Thomas Delauer. He is a guru on keto and muscle building. Have a look.

Then check out this video that gives some great foods to break your fast with, depending on why you are fasting in the first place.

Last Words

So there you have it. A little more information on Intermittent Fasting. How not to break the fast, and how to break the fast bone brothwhen you are ready.

To find out more about bone broth click here.

The benefits of intermittent fasting are indisputable. Your general health will improve, you will lose weight, and you do not have to worry about losing muscle. Sounds like we have nothing to lose.

Thanks for listening.

If you have any questions or comments, leave them below.

See you in the next post.

Have a great day!

Tom Fitzsimmons


  1. Great post Tom. Like how direct your are and to the point. Having a website myself about keto diet and intermittent fasting I have to agree with some of the information you share here on what to consume during and after someone fast. I actually do a 16 hour fast each day and usually have my first meal by 1pm or 2pm in the afternoon depending on how I feel. I have also been trying to drink tea in the morning instead of plain black coffee. What type of fasting protocol do you do?

    • Hi Fernando
      I used fasting at the beginning of my journey, a couple of years ago, when I was trying to lose weight. I also did a 16-18 hour fast. Now that I am at a weight that I am comfortable with, I only use intermittent fasting occasionally for the health benefits or to ensure that I am in ketosis.
      My main goal now is gaining muscle, so I have increased my protein intake a bit to achieve that.
      Thanks for the comment.
      Have a great day!

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