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How to Eat After a Fast

How to Eat After a Fast

How to Eat After a Fast

So you went on a juice fast, but how to eat after a fast should be your new focus. There are a few different options you can choose to do when trying to figure out how to eat after a fast. You should also re-evaluate and reset your goals like you did when you first started juicing. This will help you keep your focus. It’s also important to make sure you don’t slip back to old eating habits. But after juicing for a week I don’t think you will.

How to Eat After a Fast: Options

There are two good options to choose from when deciding how to eat after a fast. The first one is to slowly incorporate solid food back into your diet. It’s easy to start with one meal a day for the first three days and then work your way up to 2-3 meals over the course of a week. I would suggest if you go this route to only eat fresh fruits and veggies for the first three days. You basically want to eat the same stuff you have been juicing. After three days you should be safe to add a protein such as a chicken breast, steak, pork chop, tuna, etc. This will slowly introduce solids back into your system and ensure you don’t fall back on to bad habits. This is what I usually do when I come off a fast.




The second option when deciding how to eat after a fast is to stop juicing all together and eat only fresh fruits and vegetables for the week after you juice. This gives your body time to adjust to solids over liquid, and since you are eating the same thing you are juicing, your body will adjust pretty fast. This is a good way to way to go and I’ve gone this route before.

How to Eat After a Fast: Do’s and Don’ts

Once you decide how to eat after a fast, there are a few do’s and don’ts that you should keep in mind. Whether your end goal is to lose weight or become healthier, you should have a clear plan along with defined rules like you did while you were juicing.

The first thing I did when deciding how to eat after a fast was to define rules of what I wasn’t going to eat. I set the following rules: no soda, no alcohol, no candy or sweets, no dairy, and no breads. In choosing not to eat or drink anything on that list for the first week off my fast, I was able to set the pace for how I was going to eat, the new habits I would develop, and the old habits I would let go of. Use my “do not eat” list as your own, or use it as a guideline. Just make sure you have a “do not eat” list.

After you come off your fast and start eating solids, you will have to make sure you don’t start snacking. This can cause you to drift right back into other bad habits, and we don’t want that to happen.

The second thing I did when figuring out how to eat after a fast was to come up with a meal plan. I decided I was going to eat the same stuff I had been juicing so my system would already be used to it. Most of my meals were fresh salads with lemon juice and pepper. After three to seven days it’s safe to add a protein back into your diet. I would start with a simple chicken breast once a day around dinner or lunch time.

How to Eat After a Fast: Keep in mind

It’s best that while you decide how to eat after a fast, to make sure you are limiting yourself to between 4-6 meals per day. Meal sizes should also be about the size of one and a half of your fists. This reduces the temptation to gorge or stuff yourself. It will also help to control your appetite after coming off a juice. You can also have juices while you are incorporating solids back into your diet. You will be surprised at how you will start to crave your juices more after you go back to solids.

I hope this helps to clear up the question of how to eat after a fast. Make the transition back to solids over the course of a week and you will feel much better as opposed to jumping right into eating anything and everything you want. It’s a process that you have to adjust to while building up healthy habits that will stay with you. I would love to hear back from you on what you did to ease back into eating solids after your juice fast.

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175 Comments
  1. hi, i just finished my 7 day juice diet, i feel amazing and lost 7 pounds, exactly what my goal was. I’m 5’6 woman,36 yrs old, weighed 132 and as of today weighed 124, pretty much where i wanted to be. I am concerned about going back to solids, I know i will continue to incorporate juicing, I wanted to know if you can publish a do not eat list. I dont want to gain the weight back and am really enjoying the new flavors and veggies in my diet.

    any receipe suggestions for solids would be great also!

    thanks
    RBP

  2. I didn’t listen to your advice and now minutes after eating my above plate in the mouth feels swollen and it’s sore. What can I do now?

  3. Hi there
    I’m on the 7th day of a juice fast and I had a question to ask regarding consumption of kale chips after the fast. Is it possible to consume kale chips after the fast and during a juicing session ?

    Thanks

  4. Hello!

    I just finished my 5 day juice fast and I’m still incorporating juicing for the past 3 days and small meals. First day I had a salad and soup for dinner and some nuts. For breakfast and lunch I had juice. 2nd day I had juice 3 meals and had a 0% fat free greek yogurt with some granola. Today for breakfast I had greek yogurt with almonds and tangerines.

    Now I’m concerned in regards to if it was a bad idea to have greek yogurt. Will it make me gain back the weight? Should I restrict it more? I thought it was healthy but now I’m confused! :(

    I really don’t want to gain back the weight or do anything to hinder my progress!

  5. So my husband and I are looking to start juicing in the next few days, we were wondering if it would be ok to have a store bought juice as a last resort, like a Naked Juice … in the case that we were to be hungry or forgotten our homemade juice at home etc.?

    • omg..no! naked juice is not raw juice.

    • I started with spinach/cucumber/lemon and pear for the first 30 days then switched to Bolthouse Farm and Naked …it is actually cheaper… I am on day
      84 and feeling great. 69 lbs so far.

  6. Sorry if you’ve been asked this question already, but I was wondering whether or not I could incorporate a blended avocado into my juiced fruits and vegetables while juicing. Or would doing this be considered me consuming a solid since that’s what I’m trying to avoid in the first place?

  7. I finished my 7 day juice cleanse yesterday, March 3, 2014, I lost
    17.3 Pounds! I feel great!
    I still bought a juice for breakfast an one for my lunch. I plan to make a salad for my dinner using the veggies I juiced with. Carrots, Granny Smith Apple and Beets with Romaine Lettuce.
    I’m eating extremely healthy from this day forward!
    I’m so grateful for finding this website and I sincerely appreciate Don for sharing his knowledge of juicing and walking me through all the Ups and Downs of this 7 Day Fast.
    There were No surprises. I Reread his Blog throughout my journey to keep me motivated and Strong!
    I wish you all success in your journey to a Healthy Lifestyle of Eating! {☆_☆}

    • Ardie, that’s amazing weight loss! I’m on day two of the fast and well you know how that is. I’m feeling hungry most of the time but reading your numbers really gives me hope. Five more days to go!

  8. I suffer from Chronic Pancreatist and wanted to go on a 7 day jucier any Help

  9. Hi, am on my Day 7, lost 4 kilos. Tomorrow I can eat solid but can you please explaine to me how? You mean, once a day? If I eat solid for my breakfast, what am I goin to eat for my lunch and dinner? Thank you =)

  10. I am on my 5th day I am doing 7 days. And I was wondering if I could eat salads and fruits/veggies after I am done juicing.?
    Thank you

  11. Started about a week ago a minor hiccup happened but back on track in for a long haul 60- 90 days once I reach my target think I will do 5 days only juice and on the weekend eat small healthy meals if that would work I don’t find juicing hard at all love fruits n veggies n feel lots more energy with 2 kids that helps a lot

  12. Hello Donnie, 1/18/2014 is my last day of my 7-day Juice Cleanse i Was Wondering what is a great Do Not Eat List?

  13. Hi there. First I want to thank for this side. I wanted to do the 7 days juice fast, and this side made it much easier. Today its my fifth day of the fast. I’m feeling OK, drinking around 3 liters of juices per day plus plenty of water. My question is about how to eat after fast – I’m off for a week, so it was much easier to do this fast, but
    Monday I’m backing to work, and Monday should be my first ”solid” day. I’m working 15 hours shift, so I’m just a bit worry how to survive it with only one fruits/vegetables based meal. I’m planning to drink a juice for a breakfast(around 10A.M.), drink another early prepared juice around 2 P.M. and than eat this meal for dinner break (7P.M). I would really appreciate any suggestions. For example – is it gonna be OK if I will eat some fruits between those meals.
    PS. I’m a skinny man, my goal was (is) to clean my body from toxin, no need to loose weight.
    Cheers

    • Szymon, welcome to JOJ and congrats on 5 days of juicing already! Read this article on how to eat after a juice fast: http://www.justonjuice.com/how-to-eat-after-a-fast/ It will answer all of your questions. The best thing to do is to make sure you don’t go hungry. As long as you are getting proper nutrition you’ll have the energy you need and you wont be starving yourself.

      When you go back to eating solids don’t focus on meals. Focus on having juices and foods, sometimes separate and sometimes together. As long as you stick to healthy choices and don’t over eat you will do just fine Szymon. Keep me posted and let me know if you need further help. Cheers!

  14. Hi Donnie, I have started a new fast today and plan to go between 10-14 days depending on how it all goes…I will be including herbal tea in the evenings and hope it wont interfere too much with the fast…il keep you posted ! Thanks again, K.

    • SageK, welcome to JOJ and congrats on starting your juice fast! Herbal teas are great to include in your juice fast. I’ve even added teas to my juices before. Keep me posted Sage! I wish you all the best! Cheers!

  15. Hello Donnie, I’m eager to get started and was wondering if I can use the Nutri Bullet as my juicer? or would this be considered as a blender…

  16. Thank you so much! Im on day5 now and i started to feel better on my third day! And i have one more question. I was wondering if i can use soy sauce to make my dressing? Thank you!

  17. I have been juicing for 2days now and i have a terrible headache and feel like i have a fever. Also i have no energy. Is that normal? And can i use store bought salad dressing when eating vegetables and fruits during the first three day period after juicing? Your post was really helpful! Thank you!

    • Ruby, it sounds like you are experiencing detox symptoms or possibly getting a case of food poisoning. Make sure you are cleaning and scrubbing all of your produce very good before juicing. Just hang in there and it should pass soon. No store bought salad dressing Ruby. Try making your own out of juiced lemons, a little olive oil, some vinegar, and maybe even a few raspberries. Enjoy!

  18. Hi Donnie,

    I just finished a 7 day juice fast based around your plan, thank you for this site it has been extremely useful….this was my first fast and I have reluctantly broken it with Papaya today, I say reluctant because I still have around 10 kilos to lose and felt like continuing today but I lost 4 kilos during the 7 days and wanted to break the fast on the day I had decided as yesterday I was tempted to break it on impulse and binge…I plan to go back onto solids gradually and am still drinking water and will do moderate exercise for the next two weeks and then begin a 14 day fast to lose hopefully a majority of the 10 kilos I still have to go…Can you give me any advice for the next two weeks before the next 14 day fast as I am concerned the 4 kilos might creep back on and I have been very disciplined so would hate to see my focus go to waste..I averaged around 4-5 20oz 80%/20% vegetable and fruit juices a day, with lemon water first thing and plenty of water throughout the day…I plan to make 2 20oz juices now to drink during the day and two nutritious meals until the next fast and I am quitting sugar as much as possible…Do you think this plan will work because I am really anxious to get down from a dress size 14 to 10, lose the extra 10 kilos slowly and keep the weight off :) Thanks so much for this site, it has been the best by far and most useful iv found and gave me a structure to work around during my fast. K

    • K, congrats on your success! If you keep eating healthy and learn to only eat when you are hungry, the weight will continue to drop and stay off. My advice to you is to maintain a diet of fresh fruits and veggies before your 14 day fast. This will help to keep your body adjusted to those types of nutrients and will make your transition to just juice as easy as possible. Also make sure to have a juice or two throughout the day even when you are eating solids. I think you are on the right track and have the right idea about how to achieve your goals. Now it’s just a matter of implementing it!

      I’m sure you will be into a size 10 before you know it K. Keep me posted and let me know how you progress. I’m anxious to hear of your success! I wish you all the best and want you to know that I’m here if you have any questions. Cheers K!

      • Hello Donnie,
        I am 56 years old 6′ tall 251 lbs and have Muscular Dystrophy, (FSHD).
        I am on day 2 of the 7 day fast. I am excited to loose weight and feel better. Can you suggest how to go about a plan after my 7 days are up? I need to loose about 65 lbs. Do I continue to juice after 7 days? What should I do

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