Kate’s Kitchen Remedies

Fasting

How to Break a Fast Without the Crash

Breaking a fast is where most women trip. I did too, with a bagel. Here is what I eat now instead.

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The first time I finished a 24-hour fast I was so proud that I celebrated with a bagel and orange juice. Within an hour I was shaky, foggy and starving again. My body had just spent a day running on steady fuel, and I handed it a sugar spike. Lesson learned. This is what I do now.

The rule: protein first

Protein steadies me. When I eat it first, my energy stays level and I’m not hungry again in an hour. Eggs, beef, fish or a bowl of bone broth all work. Carbs come after, in small amounts. This is the same idea I use for breakfast in my high-protein breakfast post.

After a 16-hour fast

This is easy. I eat three or four eggs cooked in butter, maybe some beef, and a pinch of good salt. A ripe piece of fruit with a spoon of raw honey comes later, after the protein has settled.

After a 24-hour fast

  1. A mug of warm bone broth with salt. I sip it slowly.
  2. Fifteen to thirty minutes later, eggs or a small portion of beef or fish.
  3. A normal-sized protein meal a few hours after that.

After 48 hours or more

Go slower. Bone broth first, then wait. Then a small portion of eggs or tender meat. Then wait again. Your stomach has been resting, and a giant meal can make you feel awful. The longer the fast, the smaller and gentler the first bite. Skip the pizza, the pasta and the pastry. I save any fruit for the second meal.

Mistakes I made

  • A carb-heavy first meal. Bagel, juice, cereal. Crash every time.
  • Eating too fast. I sit down, chew and put my fork down between bites.
  • Forgetting salt. I keep salting my food and water as I break the fast. I use Salt of Life for that.
  • Not eating enough protein. A fast followed by a tiny meal sets up a bad evening.

What if I feel dizzy or sick?

I sip salty water and bone broth, sit down and wait. If a fast ever leaves you feeling truly unwell, eat and rest. Fasting is meant to feel like strength, not suffering. If you are on medication or have a medical condition, plan your fasts with your own clinician.

If you’re just getting going, start with how to start intermittent fasting in perimenopause.

Questions I get

What is the best first food after a fast?

Protein. For me that's eggs, beef, fish or bone broth. I leave carbs and sweet things until after the protein.

Can I break a fast with fruit?

I prefer to eat protein first and add ripe fruit and a little raw honey afterward, so my blood sugar stays steady.

Why do I crash after eating?

A fast ended with a lot of sugar or refined carbs gave me a spike and a crash. Starting with protein fixed it for me.

How long should I wait between my first bites after a long fast?

After 48 hours or more, I wait fifteen to thirty minutes between broth and a small portion of protein, then a few hours before a full meal.

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These statements have not been evaluated by the Food and Drug Administration. Supplements and products mentioned are not intended to diagnose, treat, cure or prevent any disease. This is my personal routine shared as education, not medical advice.