What do you prefer to eat after a multiple-day fast? Do you have a special meal plan? And if so, how long does it last? And what principles do you base your choices of food on?
After some searching, I came across [this article](https://feastgood.com/refeed-after-3-day-fast/) that I liked. The author presents 7 rules to follow when breaking a fast:
Replace Lost Electrolytes
Keep Your Calorie Intake Low For 1-2 Days
Start With Liquids Before Solids
Avoid Overhydration
Prioritize Protein & Fats Over Carbohydrates
Take Daily (Electrolyte) Supplements
Avoid Alcohol
Unfortunately, the article is not very "scientific" in the sense that there are no citations. However, the author has a good academic background, and the advices are mostly consistent with recent literature. I say "mostly" because I discovered some conflicting literature.
[Healthline](https://www.healthline.com/nutrition/what-breaks-a-fast#breaking-your-fast) sorta advices against food high in fat. They recommend smoothies as a "gentler way to introduce nutrients to your body since they contain less fiber than whole, raw fruits and vegetables." I can understand the part about making it easier for the gut to digest, but the claim about "less fiber" is a bit confusing. As if the fiber is somehow removed in the blender...
I love Healthline, by the way. (Even if their articles can be a bit conservative at times.)
So what do you eat after a fast?
Answer
From the information I’ve gathered, I believe that a small meal of whole foods which consist mostly of fat and proteins is the way to go.
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Avoiding too much carbs because I wish to avoid a high spike in insulin levels.
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Avoiding processed food because I wish to reintroduce the gut to the right microorganisms.
I’m currently 30 hours into a 3-day water fast, and I’m thinking about making 1 fried egg and half an avocado for my first meal.
The last time I ended a 3-day fast was with some celery dipped in peanut butter. (It was surprisingly tasty, but I can’t say the same when I tried it again a few weeks later.)
Answer
I break my fast with cereal (Special K vanilla & almonds) and whole milk because I love that stuff. I broke another 4 day fast by sharing onion rings and a very large hoagie sammich with burger patties with my daughter. I don’t eat empty carbs not because of fast breaking but because I’m cutting those out of my diet, period.
Digestion is a very personal thing. I’m blessed with a very strong stomach so I don’t overthink it much. There is no need to fix a problem that is not there.