Important Changes to How to Break a Fast for 2026

Other fasting experts claim you must not break a fast with solid protein (bone broth is deemed okay) because hard protein is too hard on the gut. Such experts claim you should break a fast with olive oil. It never ends. There will be a report out soon claiming you should break a fast with beetroots and carrots for all sorts of fascinating reasons.

A new study came out which says you shouldn’t break your fast

Just finished a 30-day water fast. 195 lbs down to 155 lbs. It seems to be 2-3 days max that people are talking about. I’m trying to find those with similar experience in prolonged fasting. Started with bone broth, watermelon and cantaloupe. Have felt fine. Trying to decide how often to eat and when to introduce certain foods. Nothing is consistent in my research. No carbs, carbs. Bananas, no bananas. Eat one small meal, eat every couple hours. Anyone done an extended water fast that has experience with what worked and what didn’t?

So us Vietnamese have been doing it right from the start? A bowl of pho (rice noodles soaked in bone broth + lean protein (chicken or beef)) is literally perfect to break a fast.

I worked in the Middle East for years. Each Ramadan, the locals would break their fast with one or two dates and water. I always thought it was crazy but perhaps it now makes sense.

Creatine with that change, and it will tell your cells to burn as much carbs as they need to repair themselves. So that honey and molasses burn as fuel and not stored as fat. Works anytime you're overdoing sugars.

Full fat (goat's milk) kefir can provide some carbs and protein, fats, b1, minerals, and other helpful micronutrients.

The body is not that a specific mechanism. Everyone is different and can adjust accordingly.

I have been taking nutritional yeast as part of my routine of breaking a fast. It contains thiamine, which can be absorbed quicker from the yeast than if I were eating a piece of meat.

If I break the fast without carbs it's a win because I keep insulin down, and if I break the fast with carbs it's a win because I lower cortisol. Seems like a win-win situation!