What Should I Eat After Fasting For 24 Hours?

By HumanWindow
Updated on 4 May 2023
Expert Content

If you’re new to Intermittent Fasting, you may be wondering what the best thing to eat to break your fast is.

So, if you’re looking to find out the best things to eat after a long fast, then you’ve landed on the right page.

This article is going to take a detailed look at the basics of Intermittent Fasting.

We’re also going to bring you some comments from experts when it comes to the best types of food to eat after a 24-hour fast.

So, with the introductions out of the way, let’s now start taking a closer look at Intermittent Fasting.

Editor's note: The content on this website is meant to be informative in nature, but it should not be taken as medical advice. Our articles and the products featured in them are not intended for use as diagnosis, prevention, and/or treatment of health problems. Always speak with a certified medical professional before making any changes to your lifestyle, diet, exercise routine, and/or taking any supplements.

What Is Intermittent Fasting?

If you’re reading this article, then you are probably already familiar with the basic principles behind Intermittent Fasting, but let’s cover them quickly just in case.

Firstly, you should not try Intermittent Fasting if you are pregnant, breastfeeding or have an underlying medical condition. Always speak to a medical professional for advice before going on a fast.

Intermittent Fasting is a general term which refers to various eating patterns that involve fasting (not eating anything) for short periods of time.

It has become popular in recent years as more people look to take responsibility for their overall health.

Some people choose to do it because it could help with weight loss. Fasting is also believed to have a number of other potentially positive health benefits, which have been studied more closely over the last few years.

Water hydration

(Photo: Adobe Stock)

There are various different types of fasting protocols, but one common one, for example, would be to fast for 16 hours of the day, with an eight-hour ‘eating window’.

Others involve slightly longer fasts, with some people opting to fast for 24 hours at a time, perhaps a couple of times a month. You should seek medical supervision for longer fasts.

It is generally accepted that you can drink as much water as you like while you are fasting, the important thing is not to consume anything which contains calories.

Be sure to check out our separate article on what breaks your fast if you are wondering what you can have during your periods of fasting.

To keep things simple, if you want to be 100 per cent sure of remaining in a fasted state, we recommend drinking water only during your fast.

Now that we’ve looked at some of the basic principles and facts about Intermittent Fasting, let’s move on to the fun part – breaking your fast!

What To Eat After Fasting For 24 Hours – What The Experts Say

As we mentioned above, some people choose to fast for 24 hours as their preferred method of Intermittent Fasting.

At this point, many people start to think about what are the best foods to consume after having fasted for 24 hours.

There is no ‘right’ answer to this question. However, we spoke to a selected number of experts to get their views on the best things to eat after a 24-hour fast.

Sticking to a diet with fresh fruits and vegetables is important to your overall health

(Photo: Adobe Stock)

Alex Davis, Co-creator of Ryan and Alex Duo Life: “Many people think that their 24-hour fast ends at the 24-hour mark, but it’s not true. How you break the fast and the foods you eat are just as important.

“The rule of thumb is to take the amount of time you fasted and divided by two. That’s the time you should still be careful with what you eat, particularly with simple carbohydrates, before resuming your normal diet. That means after a 24-hour fast, you should still be careful with food for the 12-hours afterwards.

“Often, the main goal of fasting is to drop insulin and glucoses lives to kick your body into ketosis (your fat-burning stage).

“Therefore, avoid simple carbohydrates after a fasting period so that your insulin won’t spike and undo all of the hard work you’ve done.

“Doctors all tend to agree on broth, soup with cooked vegetables, nuts, non-starchy vegetables like tomatoes and cucumbers, avocados, cultured yogurts, small portions of protein (chicken, fish, and eggs are mostly named), and fresh fruit juices.

“Foods to avoid include simple carbohydrates, high sugar foods, alcohol, cruciferous vegetables, root vegetables, and dairy.

“For me, when breaking a fast of one day or longer, I like to start off with a drink that promotes and ‘awakens’ digestive enzymes.

“With a mug of hot water, I add a slice of lemon, a dash of cinnamon, and a capful of apple cider vinegar. An hour later, I move onto healthy, solid foods like raw cucumbers and tomatoes with guacamole. I take it slow and allow my body to digest before moving onto decadent meals.”

Fruits and Vegetables

(Photo: Adobe Stock)

2 Meal Day Founder Max Lowery: “Eat real food, cooked from scratch. Once you start extending it to more than 24-hour fasting, then you want to be quite careful with what you break your fast with.

“For 24-hours or less, I wouldn’t eat a huge cheesy or meaty meal. I’d probably keep it quite vegetarian-based, just so it’s a bit lighter on the stomach.

“People get hung up on the food thing, but essentially, if you’re cooking from scratch with fresh ingredients, then you’re good to go.”

Lisa Richards, Nutritionist at The Candida Diet:

“Whether you’re fasting for personal reasons or for health there are some foods and nutrients that can make or break the ending of your fast.

“You’ll want to break your fast with something light and easy to digest to prevent any gastrointestinal issues.

“For health reasons, bone broth makes an ideal way to break a fast because it is fuelling your body with rich protein and collagen that the body will store immediately.

“If you break your fast with heavy or refined carbs it will immediately store them as a means of replenishing glycogen stores in the body.”

Alex Muresan, Founder of FWD, Intermittent Fasting and Biohacking Expert: “The way that I break my fast after 24 hours is very specific.

“I prime my stomach acids to activate and get ready to digest with some warm water, half a squeezed lemon and a tablespoon of apple cider vinegar.

“Then after 15 minutes I eat my first meal. Minimally cooked vegetables, with some healthy fats (Avocado, Brain Octane Oil from Bulletproof, Extra Virgin Olive Oil) and a small piece of meat.”

Anything Else To Consider?

As ever, there is no ‘correct’ answer to what you should be breaking your fast with.

It’s best to apply some common-sense principles, such as sticking to a diet which is comprised mainly of fresh ingredients cooked from scratch.

It’s probably a good idea to avoid things that contain artificial sweeteners and colorings, and it’s also probably wise to make your first meal after a long fast a relatively light one, which is not too heavy in things such as simple carbohydrates.

As we always like to remind our readers, there is no ‘quick fix’ when it comes to getting into shape and staying healthy.

You should always make sure that you are sticking to a healthy, balanced diet with plenty of fresh fruit and vegetables.

You should also ensure that you’re getting plenty of rest and exercising regularly to help support your overall health.

Staying healthy is a way of life. It’s best not to expect just one thing, such as Intermittent Fasting, to make all the difference. It’s about having a balanced approach to all areas of your life – diet, exercise and rest included.

Spinach leaves

Spinach leaves (Photo: Adobe Stock)

Wrapping Things Up – Our Final Thoughts

So, that brings us to the end of our look at what you should eat after fasting for 24 hours.

We’ve taken a look at the basic facts about Intermittent Fasting, and we have also examined why it may be a good idea not to break your fast with a heavy, greasy meal.

Instead, it’s probably better to eat a lighter meal featuring lots of nutrient-rich foods such as fruits and vegetables.

We also brought you some comments from a range of selected experts on what’s best to break your fast with.

All in all, there is no ‘correct’ answer to the question. We advise sticking to healthy lifestyle choices across the board, and that should mean that you’re eating balanced meals rich in micronutrients regularly, whether you are fasting or not.

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