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Principles of clean fasting
Clean fasting implies avoidanceany substance that:
- contains calories,
- influences insulin,
- stimulates taste and appetite.
The goal is to leave the body in a state of “digestive pause” as complete as possible.
Drinks allowed during fasting
✔️ Plain or mineral water
✔️ Simple black coffee (without milk, sugar, flavors)
✔️ Unsweetened teas— green tea, black, mint, ginger
✔️ Water with a pinch of sea salt— helps to balance electrolytes
❗ Avoid:
- Lemon water (can trigger insulin)
- Drinks with artificial sweeteners (aspartame, sucralose, stevia)
- Chewing gum, peppermint pills
Supplements during fasting
✔️ Allowed: magnesium, sodium, potassium (no additives)
❗ Avoid multivitamins with sugars, BCAAs or proteins
Flexible post — when is it appropriate?
If your main goal is gradual adaptationor weight management, and not autophagy, you can opt for a flexible post:
✔️ Water with a little lemon
✔️ Coffee with a little unsweetened vegetable milk
✔️ Electrolytes with natural flavor, no calories
It is important to understand that these choices reduce some benefits (autophagy, hormonal reset), but they can help with sustainability.
How do you make sure you don't sabotage your progress?
- Read product labels— even 2 calories can count if repeated.
- Test and observeSome people react more strongly to flavorings or sweeteners.
- Determine the purpose of your jobIf it's metabolic, stay clean; if it's for lifestyle, you can be more flexible.
Recommended foods for the food window
When ending the fasting period, it is essential to choose foods that provide satiety and support the body's recovery. Here are 6 great foods:
- The beef— rich in complete protein, iron and vitamin B12. It helps to restore muscle mass and support energy.
- Salmon— an excellent source of Omega-3 and quality protein. Ideal for brain and heart health.
- The eggs— provides complete protein, choline and healthy fats. Versatile and very satiating.
- Turkey breast— low in fat, but high in protein. Suitable for light and hearty meals.
- Cottage cheese— rich in casein, a protein that is slowly absorbed, providing energy and satiety in the long term.
- Chickpeas (hummus)— a plant-based alternative, full of fiber and protein, perfect for healthy snacks after fasting.
In the following article we'll talk about what happens in your body during fasting — from fat burning to autophagy and the impact on longevity.
Do you want to lower your inflammation and increase your natural energy?
📥 Download the complete guide to intermittent fasting and weight loss!
Not recommended in a clean post. Even a few drops of lemon can boost insulin and interrupt metabolic benefits.
No. Artificial sweeteners can trigger insulin response and sweet cravings, even if they have no calories. For clean fasting, drink simple black coffee.
You can take: magnesium, sodium and potassium (without additives or sugar) are allowed. Avoid multivitamins that contain sweeteners, oils or proteins.
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