How to break a fast

The way you end a fast decides how you feel afterwards.

Key points

• Start with water, then a modest meal: protein, vegetables and some healthy fat. Eat slowly — your stomach's stretch signals take ~20 minutes.
• Avoid breaking a fast with a large hit of sugar or refined carbs: the insulin spike causes an energy crash and rebound hunger.
• After 24–48 hours, keep the first meal small and light (broth, eggs, yogurt, cooked vegetables), then eat normally a few hours later.
• After 72 hours or more, refeed over a full day with small meals. Refeeding syndrome — a dangerous electrolyte shift — is a real risk after prolonged fasting.
• Don't “reward” a fast with a binge. The point of the fast is a smaller, better eating window — not a bigger one.

Hunger Wave provides general educational information based on published research. It is not medical advice and does not replace a consultation with a healthcare professional. Stop fasting and seek help if you feel unwell.