What can I drink on a water-only fast?
Plain water only in strict mode. No bouillon, no coffee with cream, no supplements with calories. Dr. Boz notes that even cream in coffee breaks the fasted state for metabolic purposes.
Water Fast Timer
Plain water only — no broth, electrolyte powders with calories, or coffee with cream. Best for shorter fasts; switch to assisted mode for 24h+ per expert guidance.
How to use this
- Choose water-only or assisted fasting, pick your goal hours, and set your profile for personalized guidance.
- Tap Start fast when you finish your last bite. When you reach your goal, we show how to break the fast with meal ideas.
- Follow doctor-sourced tips for electrolytes, cycle timing, and when to break your fast safely.
Optional: Dr. Boz Ratio (glucose ÷ ketones)
Track metabolic progress during your fast. Target under 80 for ketosis; under 40 for deeper benefits (Dr. Boz).
Breaking an extended fast (19–35h)
After a gut-reset or autophagy fast, your digestive system is resting. Dr. Mindy recommends protein, fat, and fiber — but in a moderate portion, not a feast.
How to break your fast
- 1Optional first: warm bouillon or bone broth (Dr. Westman) — especially after water-only fasts.
- 2First meal: protein-forward and low carb. Aim for ~15–25g protein with healthy fat.
- 3Include gentle fiber: leafy greens, cucumber, or broccoli — not a huge raw salad right away.
- 4Eat slowly and stop at comfortable fullness — your hunger signals may be sharper than usual.
- 5Resume your normal low-carb eating window. Skip dessert and processed carbs for this first meal.
What to avoid
- • Breaking your fast with fruit juice, smoothies with banana, or sugary yogurt.
- • Large portions — treat this like two small meals 30 minutes apart if needed.
- • Heavy cream coffee with sugar — black coffee or tea is fine if you already tolerate it.
Expert tips
- Dr. Mindy Pelz: This is her weekly "gut reset" break — quality protein, healthy fat, and fiber stabilize blood sugar after autophagy.
- Dr. Eric Westman: Salt your food normally when you eat. If you feel lightheaded, bouillon before your meal helps.
- Dr. Boz: Check your Dr. Boz Ratio after eating — a gentle protein meal should keep ketosis reachable without a glucose spike.
Suggested break-fast meals
All recipesbreakfast
Scrambled Eggs with Spinach
Quick high-protein breakfast with minimal net carbs. Blood-sugar-friendly start for keto and insulin resistance meal plans.
~2g net carbs · 18g protein
lunch
Chicken Salad Lettuce Cups
Creamy chicken salad served in crisp lettuce wraps — low carb, high protein, no bread required.
~3g net carbs · 28g protein
dinner
Baked Salmon with Broccoli
Simple sheet-pan style dinner rich in omega-3s and protein with about 6g net carbs per plate.
~6g net carbs · 34g protein
breakfast
Low Carb Egg Muffins
Make-ahead egg cups with cheese and veggies — grab-and-go breakfast for busy mornings.
~2g net carbs · 12g protein
Not medical advice. Guidance synthesizes public teachings from Dr. Mindy Pelz, Dr. Eric Westman, and Dr. Boz. Talk to your doctor before fasting — especially on diabetes, blood pressure, or kidney medications.
Fasting timer
Frequently asked questions
Is water-only safe for 48+ hours?
Dr. Westman warns that extended fasts beyond 24 hours increase electrolyte imbalance risk. This timer will suggest assisted mode with salt and bouillon for longer fasts.
How do I break a water fast safely?
Dr. Mindy recommends breaking with protein, healthy fat, and fiber — not a large carb-heavy meal. Go slowly to avoid refeeding syndrome on extended fasts.
Metabolic Low Carb Calculator · https://metaboliclowcarb.com