Gentle ways to break a fast

Start with something small

A few sips of warm broth, a handful of berries or a spoonful of yogurt is plenty to begin. Then give it 20 to 30 minutes before you decide what comes next.

Keep the first meal simple

Foods that are soft, warm and not too rich tend to sit more comfortably after time without eating: eggs, cooked vegetables, yogurt, fruit, soup. A very large, greasy or sugary first meal is the one many people say they regret.

Eat slowly and notice

Put your fork down between bites. Hunger can feel louder than it is after a fast, and fullness takes a few minutes to catch up.

Time your fasts and see your progress

Start a fasting timer, log water and watch your routine add up. Free, no sign-up, and it stays on your device.

Start a fast timer

Drink something too

Sip water or plain tea alongside your food.

Know when to stop and eat

If you feel dizzy, faint, shaky or unwell at any point, end your fast, eat something and rest. If it does not pass, contact a clinician.