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!
One critical point. The goal of refeeding is not calories, protein, or nutrients. The goal is to gently restart digestion. If digestion comes back online smoothly, calories and nutrients will follow naturally. Rush this step, and no amount of “healthy food” will save you.Here’s how I do it, step by step:
🥄 Stage 1 – The First Meal
This is digestion training, not a 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.
⚠️ Avoid eggs or heavy protein here — too heavy.
⏱️ 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
