At Daily Dose, we always believe in reaching for the kitchen cabinet before the medicine cabinet - which is why we’ve partnered with multiple thought leaders in the nutrition and wellness industry to offer a variety of meal programs that can fit anyone’s busy and active lifestyle. Ketotarian by Dr. Will Cole is a plant forward meal plan that uses fat as fuel to provide the body with a more effective and efficient energy source.
Dr. Will Cole has spent years treating patients for different health issues, and has prioritized food as medicine, aligning with Daily Dose’s philosophy serendipitously. He doesn’t believe in dieting as a trend, but rather as an individually-designed, realistic, science-based plan that will help someone live their healthiest life. Chronic illness and dieting are out; science-based eating habits are now in.
His new book Intuitive Fasting offers intermittent fasting as a tool to optimize health. He notes that time-restricted feeding plans are a great way to build a healthy relationship with food. But his patients always ask one question about fasting...
What can I eat during a fast?
The short answer — nothing. No food should be consumed during a fasting window.
However, there are some beneficial beverages that can be consumed during a fasting window.
What can I drink during a fast?
Dr. Cole explains five beverages you can consume during a fast in a recent blog post:
Water, water (and more water)
The general rule for what’s okay to consume during a fast is that it has to be something that has zero sugar and zero calories, which makes water the ultimate choice. Water is important all the time, but especially during a fast because you are more prone to dehydration because you are not consuming fresh foods that contain water and help keep you hydrated. Water is even more important in the summer months and if you exercise frequent exercises since you lose water and electrolytes through your sweat. I recommend keeping your water intake around 64 ounces daily and sipping on it regularly during your fast.
Earl Grey Tea
If you’ve read any of my books or follow me on social media, you know that I LOVE tea. And that’s why it’s a big deal when I say that Earl Grey is my favorite tea. Earl Grey contains not only the benefits of black tea but also of bergamot oil, which is a common herb in Italy but also in Southeast Asia, Argentina, Morocco, Brazil, and Turkey. Bergamot oil has mood-boosting benefits and also acts as an anti-inflammatory, antioxidant, and antimicrobial. (1) Plus, it tastes amazing!
Bone broth is another great option for a fast, especially at the end of your fast when you are about to ease into your eating window. Bone broth contains natural collagen, which is great for your hair, skin, and nails but also your joints and gut health. In fact, it’s one of the things I recommend most frequently to my patients with gut problems such as leaky gut syndrome, candida overgrowth, and SIBO (small intestinal bacterial overgrowth).
Remember when I said that I love tea? Well, I meant it. And while not technically from the tea plant, herbal teas are one of my favorite things to consume during a fast. You can choose any type of herbal tea as long as it’s got no added sugar, but some of my favorites are:
- Chamomile — For a calming sensation
- Ginger — For calming inflammation
- Rooibos — For something nutty and soothing
- Peppermint — For an energizing effect
- Hibiscus — For something fruity
- Valerian — For an evening treat if you’re already in your fasting window
Coffee (in moderation)
Last but not least, there’s coffee. It may have been wise to put this first on the list — because it’s the one I get asked about the most — but I decided to put it last instead because it’s my least favorite choice out of the five. Why? Because while coffee is a totally fine beverage to consume during a fast (as long as it’s black and has no added sugar) people tend to overdo it on caffeine when they first start to fast. This, unfortunately, can leave you jittery, anxious, dehydrated, and with a headache, which isn’t exactly a recipe for success with fasting. If you are going to consume coffee during a fast, do it in moderation, couple it with plenty of water, and choose an option that has lower acidity levels so it's gentler on your stomach - like Golden Ratio Original Gold Coffee.
When it comes to what to drink during a fast, these five beverages above are a pretty safe bet. Just make sure to turn to water first, coffee last, and make sure to enjoy the herbal teas, bone broth, and Earl Grey tea somewhere in the middle.
Boost metabolism, fuel weight loss, and promote longevity on a cellular level with a science backed 5-day fasting mimicking protocol.
DR. WILL COLE
Dr. Will Cole, IFMCP, DNM, DC, leading functional medicine expert, consults people around the world via webcam and locally in Pittsburgh. He received his doctorate from Southern California University of Health Sciences and post doctorate education and training in functional medicine and clinical nutrition. He specializes in clinically researching underlying factors of chronic disease and customizing a functional medicine approach for thyroid issues, autoimmune conditions, hormonal imbalances, digestive disorders, and brain problems. Dr. Cole was named one of the top 50 functional medicine and integrative doctors in the nation and is the best selling author of Ketotarian and The Inflammation Spectrum.
This program is for anyone looking to enjoy the benefits of a ketogenic diet - restored energy, reduced inflammation, enhanced brain function, curbed cravings, weight loss, and balanced blood sugar - while still being plant-based.
The (Mostly) Plant-Based Plan to Burn Fat, Boost Your Energy, Crush Your Cravings, and Calm Inflammation