Is there anything to do to reduce crashing and feeling tired once I have my first meal? I’ve been fasting 20/4 daily for the past 2 weeks. Drink lots of water. Always get very tired and sleepy once I have my first meal.
I find it helps to have a small protein-rich snack to break my fast (an egg, some cottage cheese), then wait 30 minutes or so before eating a meal (with not too much carb if possible). For me it’s the carbs that seem to cause a bit of a blood sugar spike and then a crash.
If I can, I’ll go for a short walk after my meal too, which helps to reduce the blood sugar spike too.
Break your fast with a small protein & fat snack before having a proper meal. This will help your blood sugar respond to the change better! I have 5 almonds then wait at least 15 minutes before eating anything else.
I was about to ask this same question. It’s almost better not to eat at all. I broke my fast at work today and I was sooo sleepy I couldn’t function.
Will try the small protein snack tomorrow to see how it goes.
I don’t think so really. It’s just a reaction of your stomach being filled.
You could have a tiny meal I guess, but that’s not very realistic if having fasted for 20 hours.
I usually just take a 20 minute nap and go on with my day afterwards.