Helpful tips when starting and breaking your 24 hour fast. 🙌🏽🙌🏽
Best Meals Before a 24-Hour Fast
Your pre-fast meal should be balanced, high in healthy fats and protein, and include complex carbohydrates and fiber to maintain satiety and stable blood sugar.
1. Protein + Healthy Fats + Fiber-Rich Carbs Meal: • Example: Grilled salmon with quinoa and roasted vegetables (broccoli, carrots, and bell peppers) drizzled with olive oil. • Why? Protein and healthy fats keep you full, fiber prevents blood sugar spikes.
2. Slow-Digesting Carbohydrates Meal: • Example: A bowl of steel-cut oats with chia seeds, almonds, and a spoonful of almond butter. • Why? Complex carbs help sustain energy levels for longer.
3. Healthy Fats and Protein Meal: • Example: Scrambled eggs with avocado, sautéed spinach, and whole-grain toast. • Why? Fats from avocado and eggs support long-lasting satiety.
4. Hydration Boosting Meal: • Example: A smoothie with Greek yogurt, berries, spinach, flaxseeds, and coconut water. • Why? Keeps you hydrated and provides essential micronutrients.
Best Meals to Break a 24-Hour Fast
Breaking a long fast requires gentle, easy-to-digest foods to prevent bloating, discomfort, or a blood sugar spike.
1. Light, Digestive-Friendly Starter: • Example: Bone broth or vegetable broth. • Why? Replenishes electrolytes and preps the digestive system.
2. Small Protein & Fat-Rich Meal: • Example: Scrambled eggs with avocado and a handful of nuts. • Why? Easy to digest, prevents blood sugar spikes.
3. Fermented Foods (for Gut Health): • Example: Greek yogurt with honey and blueberries. • Why? Supports gut bacteria and digestion.
4. Nutrient-Dense Whole Meal: • Example: Grilled chicken with steamed vegetables and sweet potatoes. • Why? Replenishes nutrients, provides balanced macros.
5. Hydration-Focused Foods: • Example: A bowl of watermelon, cucumber, and leafy greens. • Why? Helps rehydrate the body after fasting.
Tips for Breaking the Fast:
• Start with small portions and increase gradually.
• Avoid processed foods or high-sugar meals right away.
• Drink plenty of water or herbal teas to aid digestion.
