What to eat when you eat

Fasting opens the door; food quality decides how far you walk through it.

Key points

• Protein first: it's the most filling macronutrient and protects muscle. Aim for 25–40 g at each meal.
• Fibre from vegetables, legumes and whole grains slows digestion and feeds gut bacteria that regulate appetite.
• Ultra-processed food makes people eat about 500 more calories per day than whole food — even when meals are matched for macros.
• You don't need to eliminate carbs. Pair them with protein and fibre, and keep sugary drinks out of your window.
• Plan your first meal before the fast ends. Decisions made while hungry are rarely good ones.

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.