So I ended my 72 hr fast yesterday and before I ate, I sipped on some bone broth and started my meal (chicken, broccoli, cauliflower rice, butter, soy sauce) and felt genuinely full. But not only that, by the end of the day, after I got all 1500 calories in, I felt genuinely unpleasant. I’m not sure if I kept my carbs low enough, then were at 22g but I started to be worried because I finished eating at 4PM and the feeling persisted through the evening. So I was wondering if maybe I was just eating the wrong foods or if I just overate after 3 days of no eating or what? Also, yes I’m gonna talk to my doctor in a couple weeks when I have time. So please don’t say “you should talk to your doc”. Yes, I’m gonna explain all this to him.
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: