What to Eat After a 3 Day Fast

Jumping into your normal eating habits can wreak havoc on your digestive system causing bloating and a painful stomach.

I found this out the hard way following the first time I fasted for 2 days!

This article looks at how following a proper refeeding process can give your body time to get used to food and liquids again meaning that you get the best out of your 3-day fast.

What happens to your body after 72 hours of fasting?

During a three-day fast, you may experience some side effects such as fatigue, dizziness, or nausea. However, most people report feeling surprisingly good after just a few days of fasting.

But what actually happens to your body when you fast for 72 hours?

When you first start fasting, your blood sugar levels decrease as your body starts to use its fat stores. This can cause feelings of hunger and cravings, especially toward carbohydrates.

You'll probably lose a lot of water weight due to the fact that your body is breaking down stored glycogen and releasing water into the bloodstream.

After depleting your muscle and liver glycogen stores your body will certainly be in a state of ketosis.

Your body will feel the strain of fasting for 72 hours straight. This “stress” means that both cortisol and adrenaline are secreted when in a fasted state.

Whilst this is good news for cognitive functioning as this will be elevated when fasting but your thyroid hormones are affected.

It's worthwhile noting that this “hormonal cocktail” may impact your sleep as well as the hunger pains!

Related: Best supplements for sleep

Your First Meals After Fasting for 3 Days

After a long period of fasting, the first meal can be both delicious and difficult.

It's easy to indulge in foods that are high in fat, sugar, or even fiber, but breaking your fast with these types of foods can be difficult. Not only do you risk feeling uncomfortably full, but you may also find it hard to get back into your regular routine after eating such a large meal.

Instead of indulging in heavy foods, try starting your day with something light and healthy. A piece of fruit or some yogurt can help you feel satisfied without overloading your stomach.

If you're looking for something more filling, try a whole-grain toast or a bowl of oatmeal. These meals are packed with fiber, which will help keep you feeling full throughout the day.

Importantly though, during the first two days of refeeding after fasting for 3 days eat smaller meals than you typically would.

After a few days, you can start to increase the size of your meals back to your pre-fasting levels.

Replace Lost Electrolytes after a 3 Day Fast

When you fast for more than a day, your body starts to lose electrolytes. This can cause unpleasant symptoms, such as fatigue, muscle cramps, and dizziness.

When you break your fast, it is important to replace lost electrolytes.

This can be done by drinking electrolyte sports drinks, eating salty foods, or taking electrolyte supplements.

Keep Your Calorie Intake Low For 1-2 Days after fasting

If you've recently completed a three-day fast, your calorie intake should be low for the next one to two days. This will help your body adjust and start burning stored fat for energy.

During this time, aim to eat mostly vegetables, fruits, and lean protein. You may also have a small serving of whole grains or low-fat dairy.

Avoid processed foods and sugary drinks, which can quickly offset the benefits of fasting. Drink plenty of water and tea, and get plenty of rest.

Foods To Avoid After A 3 Day Fast

After a 3 day fast, it is important to gradually reintroduce food back into the diet. There are certain foods that should be avoided in order to prevent digestive upset.

Fried and fatty foods, processed meats, dairy products, and high-sugar foods should all be avoided.

It is best to start with bland, easily digestible foods like fruits and vegetables, and whole grains.

Related: Diarrhea after eating vegetables

Avoid alcohol after fasting for 3 days

Alcohol can interfere with the process of digestion, so it's best to avoid it altogether after fasting for three days.

When you fast, your body goes into a mode where it's trying to conserve as many calories as possible.

Drinking alcohol can undo all of your hard work and can actually make you gain weight, this is the reason I quit alcohol a few years ago.

The Bottom Line

Stuffing your fast after a three-day fast will cause digestive pain and discomfort. Slowly, slowly is the mantra to follow after fasting for three days.

Making the refeeding suggestions in this article can help to make the most out of your fasting and reintroduce the foods you love. All without sabotaging your 72-hour fasting benefits!

After not eating for three days even small amounts of food will be enjoyable. Think about the type of food and drinks to consume and within a few days you can get back to your normal nutritional routine.