What Can I Eat While Fasting? Breaking a Fast the Right Way

What you can have during a fast

To keep a clean fast, avoid anything that sends your body a strong 'food is here' signal. These are generally fine:

• Water, plain or sparkling
• Black coffee and plain tea
• Electrolytes or a pinch of mineral salt with no sugar

What breaks a fast

Anything with calories, especially sugar or protein, ends a fast. Some people use a little fat, such as a splash of cream, to make a fast easier. It's a gentler option, but it isn't a fully clean fast.

How to break a fast well

Your first meal sets the tone. Start with protein and healthy fats, then add vegetables and fiber. Save sweets and refined carbs for later, if you have them at all. Longer fasts call for a smaller, gentler first meal.

• Eggs with greens and avocado
• Bone broth followed by fish and vegetables
• Greek yogurt with berries and seeds

Protein for metabolism and hormones

Protein helps protect muscle, and muscle is one of your biggest supports for a healthy metabolism, especially after 40. Many women under-eat protein, particularly when fasting. Building meals around a palm-sized or larger portion of protein is a simple place to start.

Eat for your hormone phase

Food can also follow your rhythm. In the week before your period, your body often does better with more root vegetables, squash, and fruit. On other days, a lower-carb, higher-fiber approach may feel great.

Frequently asked questions

Does coffee break a fast?

Plain black coffee is generally considered fine during a fast. Adding sugar or milk ends a clean fast.

What is the best food to break a fast?

Protein with healthy fats and vegetables is a reliable choice, such as eggs and greens or fish and vegetables. Keep it smaller and gentler after longer fasts.