What's the best thing to eat before a 24 hour fast?

November 9, 2025 •

4 min read

Up to 60% of adults worldwide have experimented with some form of fasting. Knowing what's the best thing to eat before a 24 hour fast is crucial for a successful and comfortable experience, helping to stabilize energy levels and manage hunger pangs throughout the fasting period.

Quick Summary

Consuming a balanced meal of complex carbohydrates, lean protein, and healthy fats before a 24-hour fast promotes sustained energy, reduces hunger, and prevents blood sugar crashes for a smoother experience.

Key Points

Balanced Macronutrients: A meal with complex carbs, lean protein, and healthy fats is the most effective approach for a 24-hour fast.
Sustained Energy from Carbs: Choose slow-digesting complex carbs like oats, quinoa, or vegetables to provide a steady energy supply and avoid crashes.
Satiety from Protein and Fats: Include lean protein (eggs, chicken) and healthy fats (avocado, nuts) to maximize feelings of fullness for a longer duration.
Prioritize Hydration: Drink plenty of water and consume water-rich foods beforehand to prevent dehydration and fatigue during the fast.
Avoid Refined Foods and Sugar: Steer clear of simple sugars and processed foods, which can cause uncomfortable energy spikes and crashes.
Choose Moderate Portions: Don't overeat in an attempt to 'stock up.' A moderate-sized, nutrient-dense meal is more effective than a large, heavy one.
Strategic Meal Timing: The right pre-fast meal sets your body up for a smooth transition into fat-burning mode, optimizing the fasting experience.

Preparing your body with the right fuel is the single most important factor for a successful 24-hour fast. The quality and composition of your final meal dictate how comfortably you transition into a fasted state and how well you manage your energy and hunger levels throughout the day. Instead of loading up on refined carbs or sugar-laden foods that cause energy spikes and subsequent crashes, the goal is to choose nutrient-dense foods that offer a slow, steady release of energy.

The Optimal Macronutrient Balance

For a 24-hour fast, your pre-fast meal should be a strategic combination of macronutrients, each playing a vital role. This approach is superior to simply eating a large volume of any food, which can leave you feeling sluggish and more hungry later on.

The Power of Complex Carbohydrates

Complex carbohydrates, such as whole grains, legumes, and non-starchy vegetables, are broken down slowly by the body. This provides a gradual release of glucose into the bloodstream, which is essential for stable energy levels. This is in stark contrast to simple carbohydrates found in white bread and sugary snacks, which cause a rapid blood sugar spike and an inevitable crash.

Examples of complex carbs:

Oats
Quinoa
Brown rice
Sweet potatoes
Broccoli and cauliflower
Lentils and chickpeas

The Satiety of Protein and Healthy Fats

Protein and healthy fats are crucial for increasing satiety and keeping you feeling full for longer. Protein is known to be the most satiating macronutrient, helping to reduce appetite. Healthy fats, like those found in avocados and nuts, also aid in long-lasting fullness without causing a significant insulin spike.

Examples of protein and healthy fats:

Eggs
Lean chicken or fish
Tofu
Avocado
Nuts and seeds (almonds, chia, flax)
Olive oil

Comparison of Pre-Fast Meal Components


Nutrient Type	Best Food Choices	Why They Work	Foods to Avoid	Why to Avoid Them
Carbohydrates	Whole grains, vegetables, legumes	Slow digestion for sustained energy and stable blood sugar.	Refined grains, sugary snacks, white bread	Cause blood sugar spikes and energy crashes.
Protein	Lean meats, eggs, Greek yogurt, legumes	High satiety, helps curb appetite, and preserves muscle mass.	Heavy, fatty meats	Difficult to digest and can cause bloating.
Healthy Fats	Avocado, nuts, seeds, olive oil	Promote long-lasting fullness and moderate glycemic response.	Fried foods, excessive butter, greasy fast food	Can cause bloating and digestive discomfort.
Hydration	Water, water-rich fruits and veggies	Prevents dehydration, fatigue, and headaches.	Sugary drinks, alcohol	Contain calories that break the fast and can cause dehydration.

Sample Optimal Pre-Fast Meal

Creating a balanced plate can be simple and delicious. Here are a couple of examples that hit all the right notes:

Example 1: Quinoa Bowl
- Base: A bowl of cooked quinoa, providing slow-release carbohydrates.
- Protein: Lean grilled chicken or a mix of black beans and chickpeas for plant-based protein.
- Fats: Sliced avocado and a sprinkle of pumpkin seeds.
- Veggies: A generous portion of roasted broccoli and bell peppers.
Example 2: Vegetable and Egg Scramble
- Main: Scrambled eggs cooked with olive oil, providing protein and healthy fats.
- Veggies: Sautéed spinach, onions, and mushrooms.
- Side: A small side of sweet potato cubes for a complex carb boost.

What to Avoid Before a Fast

Just as important as what you should eat is what you should avoid. High-sugar, processed foods offer a short-lived burst of energy followed by a steep drop, which can make a 24-hour fast feel much harder. Foods high in sodium can also increase thirst, making hydration more challenging.

Foods to avoid include:

Sugary drinks and sodas
Pastries, cakes, and cookies
White bread and pasta
Fast food and fried items
Excessively salty snacks

The Crucial Role of Hydration

Hydration is paramount both leading up to and during your fast. Dehydration can lead to fatigue, headaches, and dizziness. Drink plenty of water in the hours before you begin your fast. Water-rich fruits and vegetables in your pre-fast meal also contribute to your overall hydration levels. During the 24 hours, continue to drink plenty of water, black coffee, or unsweetened herbal tea.

Conclusion

To have a successful and manageable 24-hour fast, the best thing to eat is a balanced, nutrient-dense meal rich in complex carbohydrates, lean protein, and healthy fats. This strategic approach provides sustained energy and keeps hunger at bay, preventing the discomfort of blood sugar spikes and crashes. Remember to hydrate well and steer clear of processed, sugary foods to give your body the best possible start. For further reading, authoritative sources provide valuable insights into metabolic health and fasting preparation, including studies on how mindful eating can optimize outcomes. Find more information on mindful eating and fasting preparation

Frequently Asked Questions

The best meal to eat before a 24-hour fast is a balanced one containing complex carbohydrates, lean protein, and healthy fats, such as a quinoa bowl with chicken, avocado, and vegetables.

Complex carbs, like whole grains and vegetables, are digested slowly, providing a sustained release of energy. Simple carbs, like sugar and white flour, cause rapid blood sugar spikes and crashes, which are undesirable before a long fast.

Yes, water, black coffee, and unsweetened tea are generally acceptable to consume during a 24-hour fast as they contain zero calories and won't break the fast.

No, it is not recommended to overeat before a fast. A large, heavy meal can cause sluggishness. A moderate, nutrient-dense meal is more effective for sustained energy and satiety.

You should avoid sugary drinks, highly processed foods, fried items, and refined carbohydrates, as they can lead to energy crashes and digestive discomfort during the fast.

Yes, proper hydration is crucial. Drink plenty of water and eat water-rich foods like fruits and vegetables beforehand to prevent dehydration-related symptoms like fatigue and headaches.

Good examples include a quinoa bowl with lean protein and vegetables, scrambled eggs with spinach and avocado, or a bowl of steel-cut oats topped with nuts and seeds.