What Can I Have While I am Fasting?

The variety of drinks you can consume during fasting can actually be quite extensive and interesting. During your fasting retreat, we will work with you to create a bespoke list of beverages tailored to your needs. We use various tools to optimize this list for your gut microbiome, physiological responses, and personal preferences. I will be there every step of the way to guide you through the process and create a valuable resource for you to take home from our fasting retreat!

At our retreat, we recommend water fasting and/or broth fasting; however, there is also something called the fasted snack that can be very useful! While both types of fasting offer health benefits, the foods and drinks allowed during each fasting period vary significantly. Understanding what you can consume is crucial for maximizing the benefits while ensuring your safety.

What You Can Consume During Water Fasting

During water fasting, the only substance allowed is water. This means no food, no calorie-containing beverages, and no supplements. The primary goal of water fasting is to allow your body to enter a state of autophagy, where it starts to repair and detoxify itself by breaking down damaged cells. Here's what you can consume during water fasting:

Water: Drink plenty of plain water throughout your fast to stay hydrated. Sparkling water is also acceptable, as long as it’s free of added sugars or artificial flavors. You can also add aromatics to your water like a sprig of mint and this opens a world of possibilities!

Herbal Tea: Herbal teas are typically calorie-free, but be sure they contain no added sugars or sweeteners. Some teas, like green tea or black tea, may also help curb hunger during water fasting.

Coffee: Lots of people love their coffee and rely on it during a fast! Black coffee is almost never a problem and depending on your goals for fasting you might also be able to have some fats in it too such as cream or MCT oil. Bullet proof coffee anyone?

Electrolyte Water: Some people opt for electrolyte water during water fasting to prevent dehydration and help maintain sodium, potassium, and magnesium levels.

Remember, consuming anything with calories or artificial ingredients will break the fast and interrupt the body’s detoxification process.

What You Can Consume During Broth Fasting

Broth fasting is a less restrictive alternative to water fasting. During this type of fast, you can consume broths made from vegetables, bones, or meat. The goal of broth fasting is to provide essential nutrients—like amino acids, minerals, and electrolytes—while still allowing the body to maintain a fasting-like state. Here's what you can consume during broth fasting:

Bone Broth: Rich in collagen, gelatin, and amino acids, bone broth is a popular choice for broth fasting. It supports gut health, reduces inflammation, and helps curb hunger.

Vegetable Broth: A plant-based option, vegetable broth provides vital vitamins and minerals without animal-derived ingredients. You can make it from a variety of vegetables like carrots, celery, and onions, with herbs and spices for added flavor.

Chicken or Beef Broth: These broths are typically lighter than bone broth but still provide essential amino acids, vitamins, and minerals, making them an excellent choice for maintaining energy during the fast.

When consuming broth during a fast, ensure it’s high quality and contains no added sugars or preservatives. Opt for low-sodium options to avoid excess salt intake.

The Fasted Snack

Now, this sounds interesting, right? A fasted snack is a high-fat option that helps curb hunger while maintaining the benefits of fasting. A fasted snack should be free of sugars or carbohydrates and should not contain processed ingredients. Examples include nut butters, seeds, or a small portion of healthy oils such as avocado or coconut oil. These snacks provide healthy fats and potentially some protein. They can be great to have available when fasting becomes challenging, without disrupting your metabolic process. The fasted snack however should be handled with care! It is a shame to risk breaking your fast just for one mouthful. Learning about fasted snacks and how to consume without breaking your fast is something we work with you to confirm on during our fasting retreat. These snacks can help you go the distance and feel supported throughout your fasting journey.

Re-Feeding After a Fast

Re-feeding after a fast deserves an article of its own, but how you re-feed is crucial for achieving the best results. With intention and knowledge, it can be a powerful opportunity to continue your journey toward weight loss, improving your gut microbiome, building muscle, or whatever your personal health goals may be. Proper re-feeding is essential for maximizing the benefits of fasting for health, mental clarity, and overall wellness.

Conclusion

At our UK detox retreat, I primarily support fasts of 24, 36, 48, 72, and 96 hours, but you are welcome to choose and adapt the fasting duration that feels right for you during your stay. Whether you’re interested in water fasting, broth fasting, or fasting for weight loss, we will help you tailor your fasting experience to meet your specific goals.

For those who prefer eating during their stay, we also offer meal options that complement your wellness journey. You can learn more on our retreat page.

This retreat will deepen your understanding of fasting, boost your self-confidence, and provide momentum to develop a lasting, healthy relationship with fasting for weight loss, detox wellness, and spiritual growth.

We’re also incredibly fortunate to collaborate with Wild By Nature, who will guide you through the highest-quality nutritional reintroduction to food. Grown, raised, and prepared just a stone’s throw from the retreat, they truly understand the essence of nourishing food. Be sure to check out these amazing partners here.