If you’re unsure what to eat after a 36 hour fast, you’re not alone. In fact, a lot of people who try the popular diets are unsure of how to properly restore their bodies after a fast. Here are a few things you can do to help yourself out.
Take electrolytes
If you are fasting for 36 hours or longer, you should consider taking electrolytes to avoid uncomfortable symptoms. You can take them as part of a liquid-only diet or through a supplement.
Electrolytes are minerals that regulate fluid balance, muscle function, and brain communication. These substances are essential for everybody’s health. Some common medical conditions associated with low electrolytes include heart palpitations, dizziness, nausea, and headaches.
When you are attempting to do a short fast, it is unlikely you will need to consume any supplements. However, if you do decide to do a long fast, it is a good idea to replenish the lost salt and other essential nutrients.
While you are fasting, the main way you lose electrolytes is through sweat. To prevent dehydration, it’s a good idea to drink water with a pinch of salt after your workout.
In addition to exercising, there are many other factors that can reduce your electrolyte levels. For example, certain medications, such as aspirin and cortisone, can disrupt your electrolyte levels. The best way to maintain proper electrolyte levels is to eat a variety of whole foods.
Another way to replenish electrolytes is through drinking sea salt. Sea salt has important minerals that your body needs to recover from exercise. It’s also an inexpensive, whole-food source of electrolytes.
If you don’t want to take any kind of supplement, you can rehydrate your body with pure water. This is easy, and won’t break your fast.
If you do have to take a supplement, you should start with a very small dosage. Once you are comfortable with it, you can increase the dosage.
If you are trying to do an extended fast, it’s a good idea to use a zero calorie electrolyte mix. This will make the entire experience much less painful.
Drink bone broth
If you’re thinking about a short-term fast, consider drinking bone broth. It’s packed with amino acids, minerals, and vitamins to help you recover from your fast. This superfood will also help you avoid digestive problems.
One thing to note, however, is that it’s not as filling as a meal. So you’ll want to make sure you have a snack or small meal before fasting. During the fast, you’ll want to be prepared for any hunger pangs that may pop up.
Another benefit of consuming bone broth during a fast is that it helps you stay hydrated. This is because the protein in the broth has been partially broken down by cooking. The protein in the broth is actually a good source of electrolytes, which are necessary for the digestion of carbohydrates.
For best results, look for a pre-packaged organic bone broth that is free from additives, sugar, and excess salt. You should be able to find it at any gas station or supermarket.
The other major benefit of drinking bone broth is that it’s an effective way to manage blood sugar. It’s full of proteins and amino acids, and it will help you ward off hunger and get your blood sugar back into the right range.
It’s also a great source of vitamins, minerals, and other trace elements. Because bone broth isn’t very filling, you’ll want to be sure you have enough liquid in your system to keep your body running smoothly.
Bone broth is also a great way to keep your muscles and tendons in shape. It can be used to replace a regular meal or even to replace a whole day’s worth of food.
Chew your food
If you are planning on embarking on a 36 hour no cook no carb diet, you’ll need to take into consideration the aforementioned acronym. A more formal approach will yield better results in the long run. This isn’t to say you’ll have to spend the night at the local watering hole, but a bit of planning and forethought will go a long way. One eta in the early hours is a good start. The next day is best spent catching up on lost sleep. The dilution factor is not as much of a worry as it would be if you have a day at the office.
Avoid high blood sugar spikes
If you are a diabetic, you know that blood sugar spikes can make you feel awful. This is because your energy decreases and your cognitive ability falters. It can also lead to kidney and heart problems.
To avoid this problem, you need to track your blood sugar levels after every meal. The American Diabetes Association (ADA) recommends checking it at least two hours after eating. You should then take measures to control it.
Although it can be difficult to keep your blood sugar levels under control, it is possible. With a few simple changes, you can get control of your after-meal spikes. But remember to talk to your doctor first.
After meals, you need to keep your glucose levels under 180 mg/dl. Your healthcare team can determine how much insulin you need to use and how frequently to check your blood glucose.
A good way to keep your blood sugar under control is to have a healthy diet. Try to eat at least three nutritious meals a day with two snacks between them. Whole grains, fruits and vegetables are a great source of fiber and essential nutrients.
In addition to food, your lifestyle plays a significant role in your glucose levels. Getting plenty of sleep and physical activity are important. Stress can also increase your blood sugar. So try to de-stress and get quality sleep.
If you have trouble controlling your blood sugar after meals, you may want to consider taking a supplement called beta-glucan. This natural substance will help your body to empty your stomach faster.
You can also try to minimize your post-meal spikes by staying active. Just 10 to 15 minutes of mild exercise can reduce your blood sugar.
Ease your body back into a normal diet
If you’ve just finished a 36 hour fast, it’s time to ease your body back into a normal diet. Ease is the key word here, as it can be painful to jump back into eating after a long fast. There are a few tricks to help you navigate this tricky transition.
Start by choosing healthier foods. This includes less processed, nutrient-dense foods. These contain protein, healthy fats, and other elements that your body needs to perform at its best.
You should also include plenty of water. Drinking at least two quarts of fluids each day is the ideal solution. However, it’s a good idea to consult your physician before embarking on a prolonged fast.
As you begin to ease your body back into a normal routine, pay close attention to your blood pressure. This is one of the main indicators that your body is not responding as well as it should. It could be a sign of a more serious problem, such as a vitamin deficiency.
Similarly, you should chew your food well. This is especially important for longer fasts, as the digestive enzymes can take some time to return to normal. Chewing your food can also reduce your hunger.
The best way to do this is by slowly reintroducing the foods you’ve previously been avoiding. For example, a non-starchy salad with chicken and avocado can be a great way to ease your body back into a normal eating pattern.
Another savvy way to ease your body back into a regular routine is to incorporate exercise into your daily schedule. Specifically, exercise helps to increase the flow of blood to the muscles, which in turn, quiets the dreaded hunger pangs.
