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15h • General discussion
Keto Refeed Protocol — Read This Before You Break Your Fast
Most people focus on fasting…
But how you break the fast is just as important as the fast itself.
If you refeed wrong, you can get:
• Energy crashes
• Stomach issues
• Intense hunger
• Rapid water regain
Here’s the simple protocol I use and recommend 👇
(See graphic for the visual version)
🥣 1. Break the fast gradually
Start with something light:
✔ Bone broth
✔ A handful of almonds
✔ A few bites of lean protein
This wakes your digestive system back up without shocking it.
🥦 2. Prioritize protein & greens
Your body is ready to rebuild.
Give it:
✔ Moderate protein
✔ Low-carb vegetables
This supports muscle, electrolytes, and nutrient replenishment.
🥑 3. Add healthy fats
Once your stomach settles, include:
✔ Avocado
✔ Olive oil
✔ Butter
✔ Animal fats
This stabilizes blood sugar and keeps hunger low.
⏳ 4. Respect the refeed window
Eat within a controlled eating window, then return to your fasting plan.
This prevents overeating and keeps you in metabolic control.
💬 How do YOU break your fast?
Drop your refeed routine below — let’s learn from each other!
And if you want, I can help you build a personalized refeed plan based on your goals.
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Keto Refeed Protocol — Read This Before You Break Your Fast
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