Fasting Tips

Preparing for the fast

  • Begin drinking on a consistent basis 36 hours beforehand. Increase your fluids by 25% or 30%.
  • Eat more fruit; particularly fruit that is dense in fluid, melon, grapes and watermelon are particularly good. Fruits help retain the liquid you are consuming.
  • If you are a coffee or caffeinated tea drinker or a chocoholic, it’s imperative that you begin weaning yourself from these and other caffeinated foods or drinks 72 hours before the fast begins. Failure to do so may bring on headaches during the fast.
  • At the meal before the fast, stick with complex carbohydrates with a normal amount of lean protein—DO NOT go high protein at this meal. Whole Grains, vegetables, fruits, and baked potatoes or preferably sweet potatoes are great.
  • Keep drinking non-caffeinated beverages and remember that water and some fruit juices are best.


Breaking the fast

  • Begin with 4-5 glasses of water.
  • Have a light meal, a bowl of soup a small amount of whole grains (a slice of bread or a portion of brown rice are examples) and fresh cut salad is perfect. Keep proteins light and lean.
  • Finish with a fruit or two. Stop there!!!
  • Leave the table and when you get your strength back, go for a short walk.
  • If you are really still hungry after that, have a small snack and some more water or tea.
  • Don’t eat late at night and the next day you should wake up feeling hungry and healthy.
  • Don’t end up eating an entire day’s worth of calories in one meal. Over eating after the fast can cause great gastric discomfort!


  1. Ruti Eastman September 27, 2017 at 6:24 pm - Reply

    Most of what you recommend, I do. A few questions:

    1. Is there any superiority to fruit over high-water-content vegetables in preparing for the fast?
    2. My husband tends to fare better with complex carbs, as you suggest, but I do better with protein. Why do you recommend against protein? Or is it a matter of quantity? I don’t tend to eat a lot of non-veggie carbs, but I also don’t need massive helpings of protein.

    Other than these minor points, we subscribe to and follow your recommendations. I have found that weaning myself from coffee for the week before the fast (getting down to no coffee 72 hours prior) has kept me from suffering headaches. Great advice!

    • Alan Fitness October 17, 2017 at 12:56 pm - Reply

      Thank you for your questions, Ruti. Here are my answers:
      1) Fruit are preferred over high-water-content vegetables in preparing for the fast because fruit has natural sugars. This helps retain the water in the fruit and helps keep your blood sugar levels up a little longer into the fast.
      2)Every individual has to do what is better for him, but complex carbs are a better source of energy to burn for the fast and it also keeps glycogen levels in your muscles at higher levels.

  2. Jonathan July 26, 2020 at 12:30 pm - Reply

    Thanks for that! What about acidity in fruit? How can it be avoided? Are veg better in that respect?

    • Alan Fitness July 27, 2020 at 10:57 am - Reply

      Best is to find fruits that work for you and are less acidic.

  3. David ZM July 27, 2020 at 8:54 am - Reply

    Hey Alan. Great tips as usual. I once broke my fast with 4 cups of water and I got really sick. Can you please explain why so many cups? Why not just two to ensure being hydrated? Any thoughts of why I got sick that one time?

    • Alan Fitness July 27, 2020 at 10:56 am - Reply

      Hi David! Last time you may have gotten sick from drinking too quickly. Try using a straw. This should help against gulping and taking in too much air. -Alan

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