So I am about to break a 10-day fast, and am well prepared for it to avoid refeeding syndrome. After doing some research it seems 10 kcal per kg of body fat should do the trick and this works out well for me since I am in my low-70s. My plan is to add 100-300 kcal and gradually work my way through the next 4-7 days back to maintenance levels of calories. My question is whether anyone has any suggestions that work better, and more importantly, is there a particular window where eating junk food is more likely to make you feel sick (I ask because I have some social occasions coming up)?
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EDIT: the only guideline I found was from Darebee which suggested to lay off processed and junk foods for the grace period which is double your fast length.
Here’s a few videos you could watch. The one about breaking a fast has really good info on how to prevent refeeding Syndrome.
WATER FASTING: The Complete Guide (Fastest Fat Loss Method)
WATER FASTING & SALT: Should You Consume Sodium While Fasting? IMPORTANT
HOW TO BREAK A FAST: Best Results & Worst Mistakes (Refeed Syndrome)
As long as you’re eating phosphorus protein and fat packed foods the 1st couple of days… you can go back to eating your regular caloric intake pretty quickly. The main way to avoid refeeding syndrome is to eat phosphorus rich foods and not sugary low in phosphorus fruits/carbs.
Low phosphorus and high carb intake is the chief cause of Refeeding Syndrome.
I finished a 10.5 day water fast last week. Broke with a small bowl of Tuna with Shredded Cheese.
Then 8 hours later had 16 fried Eggs and a large bowl of Spinach with Shredded Cheese. Didn’t take much time at all for my digestive system to wake up… but breaking the fast I could only take a few bites of the Tuna and Shredded Cheese until I felt very full.