Breaking a fast is just as important as the fast itself. A poor first meal can leave you bloated, sluggish, or crashing.
Begin with something easy to digest: a small portion of protein with healthy fats. Greek yogurt, eggs, or a protein shake work well.
Starting with high-sugar foods causes a rapid insulin spike followed by a crash. Save sweets for later in your eating window.
Your main meal should come 30–60 minutes after your initial break-fast snack. This gives your digestive system time to wake up.
