How to Break an Extended Fast 🥣 (Without Regretting It)
You made it through a multi-day fast — now don’t ruin it with one bad bite. Breaking the fast right is just as important as the fast itself. Here’s how I do it, step by step:
🥄 Stage 1 – The First Meal
Start with warm broth (bone or veggie) + a bit of steamed or boiled veggies like cauliflower or broccoli. That’s it.
👉 Chew slowly.
👉 Small portions.
👉 No rush — your stomach is not ready for a feast.
⚠️ I avoid eggs here — too heavy for me.
⏱️ Stage 2 – The First 24 Hours
Gently add more food:
✔️ Steamed veggies
✔️ A tiny bit of lean protein (fish or chicken)
✔️ A little fermented food like sauerkraut or kombucha
💧 Keep up with water + electrolytes
🚫 Avoid: raw veggies, fried food, red meat, nuts, spicy dishes, fruit or juice — they’re just too rough or sugary at this point.
🍲 Stage 3 – Days 2 to 3
Cravings kick in. Social meals tempt you. Stay strong.
Your gut is still waking up. Stick with:
✔️ Soups
✔️ Steamed veggies
✔️ Fermented foods
✔️ Gradually increasing protein
✔️ A bit of healthy fat (like avocado or olive oil)
⚠️ Refeed for at least half the number of days you fasted. Fasting 6 days? Refeed for 3.
🍽️ Stage 4 – Days 4 to 7
Now you can start reconnecting with your regular meals — but keep it clean.
✔️ Bigger portions
✔️ More variety
🚫 Still avoid sugar, processed junk, seed oils, heavy dairy
🎧 Listen to your body — digestion and energy will guide you.
✅ My 6 Refeeding Rules
Keep meals small
Chew well
Eat every 2–3 hours
Eat soups & stay hydrated 🥄
Continue electrolytes ⚡
Pay attention to digestion, energy, and sleep
When I follow this plan, I feel sharp and energized. When I don’t… let’s just say the bathroom gets involved.
📺 Prefer video format? Here’s the link to the full video: Watch on YouTube
