Think it really varies person to person. Like I normally end a 72-96 hour fast with dinner out, which could be beer and pizza or it could be cocktails and a 9 course tasting menu… and I always feel fine.
I know there’re people that prefer sipping on bone broth and steamed vegetables but for me after a few days that had never been necessary.
I eat whatever (after 72 hrs) like a normal meal but watching my carb intake… and I feel tired, sleepy, and “heavy”… I guess the fasted state is more pleasant now than the fed state, I enjoy food but I feel my body “heavier” and “occupied” I don’t know how to express this but I understand you. I have to force myself to end my meals, because everything seems “too much food”, physically talking, not mentally, I feel so full every time I eat.
Longest fasts are 72 hours. Mostly eat simple foods like a whole avocado, eggs prepared any way, a salad and chicken or beef. But one time I ate an Italian sub and all night long my stomach felt really bad. I could not sleep I just tossed and turned. I threw up in the morning. Learned my lesson that the meats in the sandwich where too hard for stomach to process. Salami, pepperoni, etc.
I’m a 3-14 day faster. So refeeding is generally recommended after 3 days (72 hours). . 3 days = 1 refeeding day. On refeeding days more or less stick to veggies and broth, 1500 might have been a bit high, 800 could have been fine really.
I also don’t like to limit the time to much, I break with a celery juice, move onto a veggie broth and then maybe some boiled rice and veggie or a smoothie. Edit: I find a restrictive eating window on refeeding days is not necessary, I try to finish up by 8pm but spreading the calories out works a treat.
Really extensive article here: