What to eat after fasting

What to eat after fasting

Starting and exiting a fast are the two most important steps in the process of recovery through fasting. In most cases, health problems and deterioration of well-being are noted precisely when the important principles of entering and exiting a fast are violated.

Many specialists say, quite reasonably, that the exit from fasting is more important for health than the fast itself. If we take into account that during starvation the organism is actively cleansed, and during gradual return to normal nutrition it is saturated with useful substances, this theory becomes quite understandable. In this article we will talk about what you can eat after a fast, as well as about what important points you need to consider in order to feel well both in the transition period and after it.

Important recommendations

To fully restore your strength and improve your health, it is best to come out of hunger gradually, doing it longer than the fast itself. However, as a rule, experts recommend to go out as long as the person practiced starvation. That is, after a week-long fast, the transition period should last at least seven days. Even in urgent cases, when a person has no possibility to eat properly for such a long time, then it is necessary to follow all the rules of exit at least twice as short as the period of hunger, not less.

Thus, every person should take into account an important point: if for certain reasons he does not have enough time to enter, carry out and exit from fasting correctly, then it is better not to start this process, in order not to harm his health.

It is important to consider and follow such general rules of exit from fasting:

  • Meals during this period should be fractional.
  • The number of products and their concentration should be increased gradually.
  • In the days after abstinence from food, it is strictly forbidden to eat salt, sugar, spices, spices.
  • In the transition period in the menu should be dominated by vegetable and dairy foods, and protein products and salt should be excluded from the diet. You can consume vegetable fats not earlier than the 4th day, if we are talking about a prolonged fast.
  • During the recovery period, a person should eat a little – as much as he wants. During the period when food was not consumed in the body, the desire to eat is dulled. It is important to eat in moderation while the body transitions from detox to a period of satiety.
  • During this period, you should not drink tea, coffee or alcohol, and you should not smoke in any case.
  • Later, after the first days of the exit, it is recommended to adhere to the principles of a separate meal – this will contribute to the proper recovery of the organism.

Exit peculiarities

The first product that is recommended after the exit is juices from fruits and vegetables. At first they are diluted with water, later they are consumed undiluted. Such juices are consumed in small quantities every two hours. The next category of products, which is introduced into the diet, is fermented foods, as well as cereals. Then you can gradually introduce nuts and seeds into the menu. It is advisable to abstain from meat products as long as possible in order to enhance the positive effect of fasting.

Since the recovery processes in the body last a long time, up to 3 months, during this period you should try to eat only high-quality food. The basis of the diet during this period is vegetable and dairy foods.

How do I get out of a fast, depending on how long it lasts?

What to eat after a period of fasting depends largely on how many days one has not consumed food.


After a one-day fast, there are no significant changes in the body. The next day in the morning you can eat a salad of cabbage and carrots. The next meal to be eaten at noon can be stewed vegetables. Then you can eat as usual. But it is still recommended to spend 1-2 days on a plant-based diet, eating salads, boiled and stewed vegetables and dairy products.


If a person has been hungry for three days, the body has already depressed digestion processes, and it goes to the internal reserve. On the first day one should start eating the same way as after a one-day fast. Then during the day you should eat juices and vegetables – fresh and stewed. On the second day of the diet you can enter the dairy products. Such a diet should continue for 3-4 days.


After a five-day fast, there is a transition to internal reserves, so you need to come out of it gradually. On the first day after the fast, you should drink small portions of undiluted juice. On the second day, you can introduce grated fruits and vegetables. Then you should practice the same diet as after exiting the seven-day hunger.


After such a long period of recovery occurs gradually, according to a special scheme. On the first day, you need to drink juice, half diluted with water. During the day you should drink about a liter of such a drink. On the second day, in its first half, you need to drink undiluted juice, and in the second half – grated vegetables and fruits. The third day – it is recommended to eat vegetables and fruits, you can introduce in your diet small portions of dried fruit, bread, porridge with water. On the fourth day to the food already listed you can add boiled vegetables, vegetable soups, a little sunflower oil. On the fifth day you can eat dairy food, a little butter. The sixth day – introduce sour cream and cheese. Now the dishes can already begin to salt a little. Seventh – in the diet should appear cottage cheese and eggs.

When the seven-day recovery period is completed, the list of what can be eaten after fasting expands. Gradually, protein products are introduced into the diet, starting with fish dishes, as well as grains and legumes. There are other exit schemes from a seven-day fast.


There are few differences between the recovery period after a ten-day and a seven-day fast. It is true that on the tenth day, at about 5 p.m., it is recommended that you eat some stewed tomatoes. Starting from the first recovery day, you should proceed in the same way as after the seven-day fast.


There are several exit schemes after such a long period without food. But initially it is important to consider that only trained people, who have already practiced shorter periods without food and have experience in fasting, can endure such a long period without food. One of the schemes of exit from such fasting is described below.

  • On the first day after the period of fasting throughout the day a person should drink half a glass of fresh juice every hour, and so until 6 p.m.
  • On the second day one should drink a glass of fresh vegetable or fruit juice every 2 hours. In case such portions seem too large, you can skip 1-2 glasses of juice.
  • On the third day, you should eat an orange for breakfast, 2 oranges for lunch, and three oranges for dinner. If you want, you can replace the orange with a grapefruit, tomatoes or some juicy fruit. It is important that they be fresh and ripe, and that you eat them slowly and chew well.
  • On the fourth day, citrus fruits, melon, or other seasonal fruits are recommended for breakfast. For lunch, eat a salad of vegetables without dressing and salt, as well as one boiled carrot or small beets. Dinner on this day will also consist of fruit.
  • On the fifth day, the person again consumes a breakfast of fruit. For lunch, one eats a green salad and one baked potato. Dinner again consists of fruit.
  • On the sixth day, the menu of the fifth day is repeated, only a small amount of protein food can be added for lunch.

Thus, by the end of the first recovery week people have to come to normal eating, though without the usual snacks for many. Then you need to stick to a diet dominated by plant foods with some protein. It is also possible to introduce fermented foods. After 20 days, when the body has recovered from the fast, you can go to the usual diet.

How do I get out of dry fasting?

If a person practiced dry fasting, that is, did not drink water during the whole period of cleansing, he needs to conduct the recovery a little differently. During the exit, one must first drink fluids. Ideally, one should start the exit from the dry fast in the morning. Initially it is recommended to drink 200 ml of clean warm water. Then the same dose of liquid is drunk every hour. In the evening you can drink some juice, and on the second day already practice the standard scheme.

Risks of a wrong exit

Before you begin the process of cleansing the body with the help of starvation, it is necessary to study clearly the features of the exit from the period without food and strictly adhere to all the tips. This period is the main part of the practice of fasting. If a person makes mistakes during this time, they can turn into serious health problems later on.

Those who have not yet experienced fasting should not stop eating for more than two days. In such a case, no special withdrawal is required, only a day or two of moderate eating of plant foods. The first meal should be as healthy as possible, fresh juices are suitable for this purpose, as discussed above. In no case it is impossible to go immediately to normal food, even if a person has been without food for only one day.

If the fasting was prolonged, solid food can damage the mucous membranes that have become “unaccustomed” to such nutrition. In addition, the stomach at this time will not be able to digest such food, and the body will not absorb it. That is why you should always start with liquid food. If for some reason in the first days of the exit a person ate too much, it is necessary to cause vomiting as soon as possible.

The exit will be easier if a person starts fasting gradually, practicing a plant-based diet and eating in moderation for some time before the beginning of the process.

To avoid harming the body during a prolonged fast, both the period of abstinence from food and the subsequent withdrawal should be carried out under the supervision of a specialist, following his advice.

Both during the fasting period and during the exit from it some unpleasant feelings may develop. Headache and dizziness, a feeling of chills or fever, constipation or diarrhea may bother you. These feelings usually go away on their own.

Withdrawal from fasting is a gradual, slow process, during which it is very important to follow all the recommendations of specialists, strictly adhering to them. Those who have no experience in abstinence from food should not practice fasting longer than 1-2 days.

Accordingly, and recovery after such a fast will be easier. These peculiar unloading days will help to lose weight and feel good and easy. However, if you intend to fast for a long time, it is advisable to see your doctor during the recovery period and inform him about the changes in your state of health.

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