| | Water Fasting

How do I break a fast?

Male 20yrs SW 195 GW 175. So I have been fasting for 2 months now, usually 16:8, 18:6 in the first month and 20:4, one or two 24hr fast in the second. I wanted to push myself and do a 36hr fast (currently 26hrs in). I have read some articles online on how to break a long fast but I am not really sure. So it would be helpful if you guys could share your experiences and how you broke the fast.

Answer

I rarely do more than 24hrs anymore, and then again it’s usually because I’m too busy to eat, but I’ve done a few 36hrs and 48hrs in the past couple of years.

When I first started, breaking long fasts (24hrs+) required some care and thought if I didn’t want to feel sick or uncomfortably full. I found that a first small and light meal made up of easy-to-eat and easy-to-digest foods worked best for me.

So I usually would have a bowl of tomato soup, or something mostly soft and fat. Things like avocado, some smoked salmon, a yogurt, nut butter. Starchy carbs or things high in sugar usually made me feel like crap - anything more than a single toast was a no-no. Greasy or heavy stuff made me want to puke.

I’d have my regular meal maybe an hour after that small “breakfast” with no issue.

Now I’ve been doing mostly 22:2 for months, and breaking longer fasts don’t faze me anymore as long as I keep the volume reasonable.