The 48-Hour Refeed

The Post-Fast Trap

You’ve completed an extended dry fast. 5 days. 7 days. You’ve lost significant weight. You feel accomplished.

Then you break the fast wrong.

Within 48 hours, you’ve gained back 3-4 kg. You’re bloated. Puffy. Edematous. All that suffering for nothing.

This is the rebound effect. It’s predictable. It’s preventable. And traditional fasting guides barely address it.

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Why the Rebound Happens

The Physiology

During extended dry fasting:

• Glycogen stores deplete completely (~500g glycogen + 1500g associated water)
• Aldosterone is elevated → sodium retention mode
• Cells are in “water conservation” mode
• Insulin is at basal levels (very low)

What Happens When You Carbload

If you break the fast with carbohydrates:

1. Insulin spikes (first time in days)
2. Glycogen synthesis activates — body stores every gram of glucose it can
3. Water follows glycogen — 3g water per 1g glycogen
4. Aldosterone is still elevated — kidneys retain sodium
5. Sodium retains more water

Net result: 3-4 kg water gain in 24-48 hours

The Psychological Impact

This isn’t fat. It’s water and glycogen. Physiologically harmless.

But psychologically devastating:

• “Did I just waste a week of suffering?”
• “All that weight came right back”
• “Fasting doesn’t work”

The rebound effect has killed more fasting practices than the fast itself.

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The 48-72 Hour Refeed Protocol

The Core Principle

Keep carbohydrates minimal for 48-72 hours after breaking the fast.

This allows:

• Aldosterone to normalize
• Kidneys to reset sodium handling
• Gradual glycogen restoration
• Controlled, minimal water retention

Phase 1: Rehydration (First 6-12 Hours)

Priority: Restore fluid and electrolytes before food.

The Rehydration Mix:

• 1 liter water
• 2-3 teaspoons potassium chloride salt (low-sodium salt substitute)
• 1 teaspoon honey (small glucose to prevent hypoglycemia)
• Splash of lemon juice (flavor + vitamin C)

How to use:

• Drink until urinating freely
• Urine should be clear or pale yellow
• May require 2-5 liters over several hours
• Monitor weight — every 100ml shows up on the scale

Why potassium:

• Aldosterone depleted potassium during the fast
• Potassium is intracellular — doesn’t cause edema like sodium
• Essential for cellular function and heart rhythm

Phase 2: First Foods (Hours 6-24)

What to eat:

• Protein: Eggs, fish, chicken, beef
• Greens: Spinach, other leafy vegetables
• Fats: Coconut oil (saturated fat + MCT)
• Salt: Sea salt to taste (sodium replacement)

What to avoid:

• Starches: Rice, potatoes, bread, pasta
• Sugars: Fruit, sweetened foods, desserts
• Alcohol: Causes additional water shifts

Portions: The “small portions” warnings are overstated for healthy individuals. From an evolutionary perspective, humans are designed to eat after fasting.

Eat when you’re hungry. Eat as much as you want. Your body knows what to do.

Exception: If you have chronic health conditions or are severely malnourished, consult a physician. Refeeding syndrome is rare in healthy fasters but real in compromised individuals.

Phase 3: Continued Low-Carb (Hours 24-72)

Continue the same approach:

• Protein-focused meals
• Leafy greens for micronutrients
• Healthy fats for satiety
• Minimal to zero carbohydrates

Monitor your weight:

• Check morning weight daily
• Expect 1-2 kg gain from tissue rehydration (normal)
• Watch for rapid gain greater than 3 kg (indicates too many carbs)

Phase 4: Carbohydrate Reintroduction (Day 3-4+)

After 48-72 hours:

• Aldosterone has normalized
• Kidneys handling sodium normally
• Safe to gradually reintroduce carbohydrates

How to reintroduce:

• Start with low-glycemic options (vegetables, berries)
• Add complex carbs gradually (rice, potatoes)
• Avoid refined sugars for first week
• Monitor weight response

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Expected Weight Trajectory

Healthy Refeed Pattern

Day	Weight Change	Notes
End of fast	Baseline	Fully dehydrated
+12 hours	+0.5-1 kg	Initial rehydration
+24 hours	+1-1.5 kg	Tissue rehydration
+48 hours	+1.5-2 kg	Stabilizing
+72 hours	+2 kg (plateau)	New stable weight

Total “regain”: ~2 kg — mostly tissue rehydration, minimal glycogen

Carbload Refeed Pattern

Day	Weight Change	Notes
End of fast	Baseline	Fully dehydrated
+12 hours	+1-2 kg	Rehydration + glycogen synthesis
+24 hours	+2.5-3.5 kg	Full glycogen reload + water
+48 hours	+3-4 kg	Maximum bloat
+72 hours	+3.5-4.5 kg	May continue increasing

Total “regain”: ~4 kg — excessive glycogen, sodium, water retention

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The Rehydration Mix Details

Why This Formula

Potassium (from low-sodium salt):

• Replaces intracellular potassium lost during fast
• Doesn’t cause edema like sodium
• Critical for cardiac and muscular function

Honey (small amount):

• Prevents hypoglycemia during rehydration
• 1 teaspoon = ~5g carbs (not enough to spike insulin significantly)
• Provides quick energy for initial recovery

Lemon juice:

• Vitamin C for tissue repair
• Improves palatability
• Citrate provides mild alkalizing effect

What to Avoid

Plain water alone:

• Dilutes remaining electrolytes
• Can cause hyponatremia
• Less effective at cellular rehydration

High-sugar drinks:

• Massive insulin spike
• Triggers full glycogen reload
• Maximum water retention

Coffee or alcohol:

• Diuretics — worsen dehydration
• Inappropriate for initial rehydration

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Red Flags During Refeed

Seek medical attention if:

• Severe abdominal pain or cramping — possible refeeding syndrome
• Heart palpitations that don’t resolve — electrolyte emergency
• Dizziness, confusion, or fainting — severe imbalance
• Muscle spasms or tetany — critical mineral deficit
• Swelling of hands/feet/face — excessive edema

These are medical emergencies, not normal refeeding responses.

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Refeeding Syndrome: The Real Risk

What It Is

Refeeding syndrome occurs when severely malnourished individuals eat after prolonged starvation. Rapid insulin rise causes:

• Phosphate shift into cells → hypophosphatemia
• Cardiac arrhythmias
• Respiratory failure
• Potentially fatal

Who’s at Risk

• Severely underweight individuals (BMI less than 16)
• Chronic malnutrition (eating disorders, cancer, alcoholism)
• Extended starvation (weeks, not days)
• Elderly with poor nutritional status

Healthy Fasters: Low Risk

For healthy individuals completing 5-7 day voluntary fasts:

• Nutritional stores are adequate before the fast
• Duration is insufficient for severe depletion
• Refeeding syndrome is rare

However: If you have any chronic health conditions, consult a physician before refeeding from extended fasts.

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Key Takeaways

1. The rebound effect is preventable with proper refeed protocol
2. Rehydrate with potassium mix before eating solid food
3. Keep carbs minimal for 48-72 hours — protein, greens, fats
4. Expect ~2 kg regain from tissue rehydration (normal)
5. Avoid carbloading which causes 4+ kg water retention
6. Monitor for red flags and seek help if needed

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The Bottom Line

You didn’t suffer through a 5-day dry fast to watch it all “come back” in 48 hours.

Break the fast correctly:

• Rehydrate with electrolytes
• Keep carbs minimal for 2-3 days
• Lock in the weight loss
• Then gradually normalize eating

The refeed is not an afterthought. It’s part of the protocol.

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For the complete fasting and refeed protocol, see The Death of the Acidosis Crisis.

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