The Definitive Guide to a
Safe and Effective Refeed Protocol

What is a Refeed Protocol?

A refeed protocol is a structured, step-by-step plan for reintroducing food after a period of prolonged fasting (typically 24 hours or more). It is not just a single meal, but a gradual process designed to safely reactivate your digestive system and maximize the benefits of your fast.

For many fasters, the refeed is the most difficult part to get right. A lack of knowledge on how to break a fast correctly can lead to significant discomfort and can even negate some of the benefits you worked so hard to achieve.

Why is a Safe Refeed Protocol Critical?

After 24 hours of fasting, your digestive system is in a state of rest. Your body has significantly reduced the production of digestive enzymes, and your gut lining is in a sensitive state of repair.

If you break your fast with a large, complex, or high-carb meal, you risk overwhelming your system. This can cause:

• Severe digestive discomfort, gas, and bloating
• A rapid and unpleasant spike in blood sugar and insulin
• Loss of some metabolic benefits

In rare cases, breaking a very long fast (lasting many days or weeks) incorrectly can lead to a potentially dangerous metabolic condition. A proper refeed protocol is the single best way to prevent these issues.

A General Step-by-Step Refeed Protocol

The length of your refeed plan should be proportional to the length of your fast. A common rule of thumb is that your refeed period should last for about half the duration of your fast.

• Phase 1: The First 2-4 Hours. Start with gentle, pre-digested liquids. Bone broth is ideal as it's rich in minerals. Avoid sugar.
• Phase 2: The Next 24 Hours. Move to soft, simple, low-carb foods. Think avocado, steamed non-starchy vegetables, or a small portion of eggs.
• Phase 3: Returning to Normal. Slowly reintroduce lean proteins, healthy fats, and finally, complex carbohydrates.

The SparkFast App: Your Automated Refeed Protocol Engine

Guesswork is your enemy during a refeed. The SparkFast app eliminates it completely with its Refeed Protocol Engine.

This feature is designed to be your expert guide. The moment you end a prolonged fast, the engine activates and provides you with Smart Suggestions for a preset refeed plan. This plan isn't generic; it's intelligently personalized based on two critical, user-specific variables:

1. The duration of the fast you just completed
2. Your personal Dietary Preference (e.g., Keto, Vegan, Paleo) that you selected during onboarding.

The app then presents this plan as a simple, interactive checklist with timed steps (e.g., "Wait 30 Minutes"). You can even get push notification reminders for each step of your plan, ensuring you break your fast safely and effectively every single time.