Leena Watts
Intermittent fasting, an eating plan that alternates between fasting and eating on a regular schedule, has gained popularity for its potential health benefits, including weight management and disease prevention. However, transitioning back to a regular diet after a period of fasting requires careful consideration to maximise the positive effects of fasting and avoid potential negative consequences. So, how long should one wait before resuming a regular diet, and what foods are recommended to ease this transition?
| Characteristics | Values |
|---|---|
| Fasting type | Intermittent fasting |
| Fasting duration | 12-16 hours per day, 24 or 48 hours once or twice a week, or longer periods like 24-, 36-, 48-, or 72-hour fasts |
| Recovery time | Double the fasting duration (grace period) |
| First foods after fasting | Soups, smoothies, vegetables, eggs, avocados, olive oil, bone broth, dates |
| Foods to avoid after fasting | Processed foods, sugar, large portions, heavy meals, refined/starchy carbohydrates |
| Recommended diet after fasting | Focus on fiber, plant-based protein, healthy fats, lean protein, complex carbohydrates, whole grains, and minimally processed whole foods |
| Health benefits of intermittent fasting | Weight management, prevention/reversal of chronic diseases like type 2 diabetes, heart disease, inflammatory bowel disease, and cancer |
| Considerations | Individual variations, diabetes, gut health, hydration, electrolyte balance, glucose management |
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What You'll Learn
Ease back into eating with gentle foods
After a prolonged period of fasting, your body requires time to adapt and resume the production of essential enzymes needed for digestion. To ease back into eating, start with gentle foods that are easily digestible and won't overwhelm your digestive system.
Soups and Smoothies
Soups and smoothies are recommended for the first 48 hours after a fast. Vegetable soups, in particular, are a good option as they are easy to digest and won't make you feel sluggish afterward. Bone broth is another nourishing option that can help support your digestion as you transition out of a fast. You can also add a mixture of apple cider vinegar and lemon water to your broth or soup to further aid digestion.
Healthy Fats
Healthy fats, such as avocado and olive oil, can be added to your diet right away. They will help repair your stomach lining and support the digestive process.
Easily Digestible Foods
Focus on foods that are easily digestible and won't cause discomfort or bloating. Well-cooked vegetables are a good option, as raw vegetables can be difficult to digest. You can also try steamed or baked vegetables, or include them in a soup.
Small Portions
Eat small portions to start with, and listen to your body's hunger and fullness cues. You can always have a second helping if you're still hungry. This will help prevent overeating, which can cause digestive discomfort.
Avoid Processed Foods
During the grace period after a fast, which is recommended to be double the length of your fast, avoid processed foods and sugar. Focus on whole, minimally processed foods to maintain the health benefits of your fast.
Remember, it's important to take your time and gradually reintroduce food to get the most out of your fast and support your body in the transition.
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Focus on fibre, protein and healthy fats
After a fast, it is important to ease back into eating. The longer the fast, the more careful you should be when breaking it. A good rule of thumb is to double the time of the fast and end it gracefully, gradually introducing food back into your system. For example, if you fasted for two days, you should take four days to recover.
Focus on fibre, protein, and healthy fats:
- Fibre: Focus on cooked vegetables, as raw vegetables can be difficult to digest. A vegetable soup is a good first meal after a fast—it’s easy to digest and won’t make you feel drowsy afterward. You can also try smoothies, which are a gentler way to introduce nutrients to your body since they contain less fibre than whole, raw fruits and vegetables.
- Protein: Getting enough protein is critical to building and maintaining lean body mass and ensuring that your metabolism stays revved. Try to get 30–40 grams of protein when you break your fast. Greek yogurt provides protein as well as strains of bacteria that can support your microbiome health.
- Healthy fats: Foods like eggs, avocados, olive oil, and nuts can be great first foods to eat after a fast. They can help replenish important nutrients and electrolytes while easing food back into your diet.
After you’ve tolerated gentler foods, you can add in other healthy foods like whole grains, beans, meat, poultry, and fish. It can be easy to overeat between fasting periods, so be mindful of this and try to avoid junk food.
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Avoid large portions or heavy meals
When ending a fast, it is important to avoid large portions or heavy meals. This is because your body needs time to adjust and resume the production of essential enzymes needed for digestion. Instead of large portions, start with a small serving of a balanced meal to gauge your satiety level. You can also try having two relatively small meals per day.
After a prolonged period of fasting, your body enters a state of ketosis, where fat is used for energy when carbohydrates are unavailable. This metabolic change can cause your body to react differently to food. Therefore, it is important to gradually introduce food back into your system to avoid discomfort and bloating.
To break your fast, focus on consuming small portions of easily digestible foods. Start with nourishing bone broth soup, well-cooked vegetables, or soups and smoothies for the first 48 hours. You can also try having a hard-boiled egg 15 minutes before a meal such as salmon, steamed vegetables, avocado, and feta.
It is also important to choose the right types of food when breaking a fast. Focus on lean protein, healthy fats, and low-glycemic carbs. Avoid refined or starchy carbohydrates, as they can cause rapid changes in blood sugar levels. Instead, opt for complex carbohydrates such as whole grains.
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Avoid refined/starchy carbohydrates
The duration of a fast can vary from 12 to 48 hours, or even longer, and it is important to exit a fast properly to preserve its positive effects on the body and mind. A rule of thumb is to double the time spent fasting and then gradually introduce food back into your system during this "grace period". For example, if you fasted for two days, you should take four days to recover and ease yourself back into a regular diet.
During this recovery period, it is important to avoid refined/starchy carbohydrates. This is because refined carbohydrates are quickly digested by the body, which can lead to rapid changes in blood sugar. This creates a "blood sugar rollercoaster", raising insulin levels and making you feel hungrier. This can also make fasting the next day even harder, as your hunger hormones will be raised.
Instead, it is recommended to focus on lean protein, healthy fats, and low-glycemic carbohydrates. This combination will help stabilise your blood sugar and support your energy levels and appetite throughout the day. For example, a hard-boiled egg 15 minutes before a meal of salmon, steamed vegetables, avocado, and feta.
It is also important to avoid large portions or heavy meals, and to eat mindfully. This will help you feel your hunger and fullness cues better and reduce the chance of overeating.
In terms of specific foods to eat, cooked vegetables are a good option, as they are easier to digest than raw vegetables. Non-starchy vegetables like zucchini, carrots, and bell peppers are optimal choices. Vegetable juices are also a good option, as they are easier on the digestive system than solid foods.
It is also recommended to avoid sugary drinks, as these will contribute to the "blood sugar rollercoaster". Instead, focus on whole foods and opt for a mix of macronutrients.
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Take time to adjust after long fasts
Taking time to adjust after a long fast is important to ensure that you don't negate the positive effects of fasting. The longer the fast, the more careful you should be when reintroducing food. For example, after a 48-hour fast, you can start to introduce complex carbs, fish, meat, eggs, and dairy. However, it is recommended that you avoid processed foods and sugars for at least double the time you spent fasting.
It is also important to be mindful of portion sizes when breaking a fast. After an extended period without food, your body needs time to adapt and resume the production of essential enzymes needed for digestion. Therefore, it is recommended that you start with small portions of easily digestible foods. A nourishing bone broth soup and well-cooked vegetables are a good option for your first meal after a prolonged fast. You can also try vegetable soup, which is easy to digest and won't make you feel sluggish afterward.
Another tip is to focus on fiber, plant-based protein, and healthy fats after a fast. This will help replenish what you lost during the fast and give your body a good base to build on. For example, you can add small amounts of avocado and olive oil to your diet right away.
Finally, be mindful of your food choices after a fast. Fasting can be a great time to retrain your taste buds and introduce better eating habits. You may find that you enjoy healthier foods more after a fast, so take advantage of this opportunity to make positive changes to your diet.
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Frequently asked questions
The time it takes to resume a regular diet depends on the length of the fast. The rule of thumb is to double the time of the fast and gradually introduce food back into your system. For example, if you fasted for two days, you should take four days to recover. During this grace period, you should focus on consuming small portions of easily digestible foods.
It is recommended to break a fast with foods that are gentle on the digestive system, such as soups and smoothies. Vegetable soups are a good option, as they are easy to digest and provide essential nutrients. You can also add healthy fats like avocado and olive oil to your diet right away.
It is best to avoid large portions or heavy meals right after breaking a fast. Refined and starchy carbohydrates should also be avoided, as they can cause discomfort and bloating. It is also important to stay away from processed foods and sugar, at least until the grace period is over.
Fasting has been shown to have several potential health benefits, including weight loss, lower blood sugar, improved heart health, reduced inflammation, and a reduced risk of chronic diseases. It can also help to retrain taste buds and promote healthier eating habits.
