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Pre-Fasting is cheating for the first few days; easing into it while dirty fasting is eating some foods (foods low in macros) during the fast. Real fasting is mineral water and 3 minerals: salt (1/2 teaspoon in water), potassium (1000 mg), and magnesium (300 mg) as oral capsules. The last day of the fast requires easing out of the fast with liquids, broths, soups.

Fasting has two facets. The starvation is in the hope that damage causing health issues is cannibalized as fuel. Refeeding builds new, better organs in place less the disease.

Mineral water vs non mineral water, drinking Waters are essential in fasting. During fasting as insulin drops, your kidneys excrete more sodium and water, and low sodium, potassium, and magnesium are behind the headaches, fatigue, cramps, and lightheadedness people often get on extended fasts. A mineral water can help a little, most mineral waters are fairly low in sodium and potassium. Professional fasting uses a deliberate electrolyte approach: a pinch of salt in water or an off the shelf electrolyte mix added to water.

Drinking water can dilute the sodium in your blood and the more you drink, the more you urinate, and urine carries some sodium, potassium, and magnesium with it. When you’re fasting, nothing is coming in, and low insulin already makes your kidneys shed more sodium. Drinking large amounts of plain water on top of that can leave you feeling worse.

See Oral Rehydration Salts ORS or Electrolyte Replacement Powders

What is okay to eat when dirty fasting? Essentially we avoid macros.

• Sugars and Carbohydrates
• Proteins and Amino Acids
• Fats

We can however consume certain liquids and food liberally and...

We should consume our daily vitamins and minerals.

• Filtered or tap water
• Spring water
• Mineral water
• Plain sparkling or seltzer water
• Sea salt, Himalayan pink salt, or plain table salt (Sodium)
• Potassium chloride powder (NoSalt / Nu-Salt)
• Unflavored magnesium glycinate or citrate supplements
• Plain black coffee (espresso, drip, or cold brew)
• Plain green tea
• Plain black tea
• Plain oolong tea
• Plain white tea
• Unsweetened herbal teas (peppermint, chamomile, hibiscus, rooibos)
• Diluted raw apple cider vinegar
• Fresh lemon or lime juice (a small wedge squeeze)
• Plain ice
• Pickles
• Celery stalks
• Sliced raw cucumbers
• Shirataki / Konjac noodles
• Nori / Seaweed sheets

Example Recipes

Fasting Salad

• 2 cups raw leafy greens (arugula, romaine, butter lettuce, or spinach)
• 1/2 medium cucumber, sliced paper-thin
• 1 stalk celery, finely diced (adds crunch and extra sodium)
• 1 tbsp fresh lemon juice (squeezed)
• 1 tbsp raw apple cider vinegar (or white wine vinegar)
• 1/2 tsp coarse sea salt or Himalayan pink salt (replenishes electrolytes)

Shirataki Noodle "Ramen" Bowl

• 1/2 package (about 100g) Shirataki / Konjac noodles (thoroughly rinsed and boiled)
• 1 cup warm water mixed with 1/2 vegetable bouillon cube (or 1 tsp soy sauce / tamari)
• 1 tbsp finely sliced scallions (green onion)

Crunchy Pickle & Celery Snack Bowl

• 1 large whole dill pickle (sliced into rounds or spears)
• 1/2 cup pickle juice (from the jar)
• 1 stalk celery, cut into sticks
• Dash of hot sauce or chili powder

Warm Nori & Mushroom Tea

• 1 cup boiling water
• 2–3 paper-thin slices of raw white or button mushroom (steeped for flavor)
• 1 sheet plain, un-oiled roasted nori seaweed (shredded into strips)
• 1/2 tsp sea salt or light soy sauce