How should you break your fast?

[S11m]

There are about as many different strategies for breaking a fast as there are for fasting.

Carbohydrate spikes blood glucose, which spikes insulin, which rapidly brings down your blood glucose - making you hungry. I do not need to be on a keto or very low carb diet, and my regular daily carb breakfast (grain-free buckwheat muesli, live full-fat yoghurt and fruit) makes me hungry for lunch.

I break my 68-hour fasts with full-fat live yoghurt, as it is low carb, and helps your microbiome by re-populating you "friendly" gut bacteria. After a long fast, I would suggest that you to avoid eating carbohydrates (including fruit) in your first meal. See:

Dr Eric Berg:

youtu.be/vc640AzMJbU(Not working as expected?)

youtu.be/smDRN8mSjQI(Not working as expected?)

Thomas DeLaurer has a different opinion (I think for younger people without hyperinsulinaemia):

youtu.be/eIqglSUUqm0(Not working as expected?)

If you binge-feast after several days of fasting, you can get refeeding syndrome, which can be fatal or serious.