A Nutritional Therapy Guide to Fasting

A Nutritional Therapy Guide to OMAD, Liquid, and Water-Only Fasts

By Rice Louis, NTP | Quantum Salus Wellness LLC

“Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers.” — 3 John 1:2

1. Introduction: Wisdom That Precedes Science

"Sanctify yourselves, for tomorrow the Lord will do wonders among you." — Joshua 3:5

A fast is more than a health protocol—it is a sacred time to align our hearts and minds with the Lord. During these days, we focus on intentional prayer and worship, drawing us closer to the Father. Fasting positions us spiritually to receive revelation, healing, and clarity while allowing the body to enter a God-designed rhythm of restoration.

Before science ever caught up, the Bible had already revealed a rhythm of healing, cleansing, and communion through fasting.

Throughout Scripture, fasting was used not only as an act of devotion but as a physical reset—a way to humble the flesh, seek clarity from the Lord, and draw closer to Him. Today, science is finally confirming what our Creator built into our very biology: that regular rhythms of rest—including from food—can reset hormones, cleanse the body, calm inflammation, and promote longevity.

This nutritional therapy guide is written from the lens of a Nutritional Therapy Practitioner who holds Scripture as the ultimate authority and sees science as a tool that is only now catching up to what God has already made known. This guide combines insights from nutritional therapy to help you approach fasting with a balanced perspective on nutrition and overall well-being. You’ll find a practical and evidence-informed approach to fasting that honors your body as a temple while remaining aligned with biblical dietary principles (Leviticus 11).

Whether you are fasting for spiritual clarity, metabolic healing, or both, this resource is designed to equip you with understanding—so that your fasting becomes not just an act of willpower, but one of wisdom.

2. Why Fast? The Functional & Biblical Case

Functional Benefits

• Blood Sugar Regulation: Improves insulin sensitivity and stabilizes energy.

• Digestive Reset: Reduces inflammation and gives the GI tract a break.

• Hormone Rebalancing: Supports leptin and ghrelin signaling, crucial for appetite, thyroid, and reproductive hormone balance.

• Autophagy: Fasting triggers cell cleanup and repair, which may slow aging and enhance immune function.

• Mental Clarity: Ketone production during fasting fuels the brain more efficiently than glucose.

Biblical Alignment

Scripture is full of fasting—from Moses to Messiah. Fasting aligns the physical body with spiritual submission.

“So we fasted and petitioned our God about this, and He answered our prayer.” — Ezra 8:23

3. Choosing Your Fast: OMAD, Liquid, or Water-Only

OMAD | 1 nutrient-dense meal within 1–2 hour window  

Liquid Fast| Herbal teas, broths, diluted juices, raw milk 

Water-Only | Only water (structured, mineral-rich preferred) 

4. Before You Begin: Preparation & Safety

Pre-Fast Checklist

• Gradually reduce caffeine and processed carbs 3 days prior. 

Caffeine withdrawal can cause irritability, headaches, and fatigue, which may overlap with fasting symptoms and make the experience harder than it needs to be. Processed carbs—like white bread, pastries, chips, sugary cereals, and soda—spike blood sugar rapidly and crash it just as fast, increasing cravings, mood swings, and hunger. Tapering these down helps your body transition more smoothly into a fat-burning, fasted state.

• Hydrate well with structured or mineral-rich water (Celtic salt optional). 

When you begin fasting, your insulin levels drop and your kidneys flush out sodium more quickly, increasing the risk of fatigue, dizziness, and headaches. Adding a pinch of sea salt to your water can support electrolyte balance and keep you feeling clear and energized.

• Get adequate sleep (at least 7 hours). 

Quality sleep supports hormone balance, especially cortisol, leptin, and ghrelin, which all affect hunger signals and energy regulation. Poor sleep before fasting can heighten cravings and emotional stress, making it harder to stay committed and feel peaceful.

• Make meals more nutrient-dense leading up to the fast. 

Your body needs nutrition; vitamins, minerals, amino acids, and healthy fats to activate detox pathways and keep energy stable. A well-nourished body enters fasting with greater resilience and fewer symptoms like brain fog, fatigue, or nausea.

Why Prepping Matters: The Junk Food Trap

Many people go into a fast thinking, "Let me indulge one last time," eating processed, sugary, or greasy foods. But this backfires. Here’s why:

1. Blood Sugar Chaos – Fast food and refined carbs cause a rapid blood sugar spike, followed by a crash. Starting your fast in a crash state increases fatigue, dizziness, and hunger.

2. Digestive Inflammation – Highly processed foods are inflammatory and hard on your gut. If you load up on these right before a fast, your digestive system enters the fast already irritated, which delays the rest-and-repair benefits fasting is designed to give.

3. Increased Detox Symptoms – Junk food increases your toxic load. When fasting begins, the body shifts into detox mode. If you binged beforehand, detox symptoms (headache, nausea, brain fog) may be more intense and last longer.

4. Mental Struggle – Fasting from a place of food addiction or sugar dependency can heighten cravings and mental fog. If you’ve ever tried to fast after pizza and soda, you know how hard it is to stay focused or peaceful.

 If you’ve struggled with fatigue, bloating, brain fog, or irritability while fasting—this could be why.

Why Reduce Caffeine and Processed Carbs First

• Caffeine Withdrawal can lead to headaches, irritability, fatigue, and mental fog—symptoms that overlap with early fasting, making the experience unnecessarily difficult.

• Processed Carbs—like white bread, pasta, pastries, chips, sugary cereals, crackers, and most packaged snacks—cause blood sugar instability. These foods are quickly digested, leading to rapid spikes and crashes in energy. By tapering them off, you teach your body to rely more on fat for fuel—a smoother metabolic transition into fasting. By tapering them off, you teach your body to rely more on fat for fuel—a smoother metabolic transition into fasting.

• Insulin Reset: Reducing carbs helps lower insulin and improves fat burning, so your body enters a fast more metabolically flexible process.

Why Mineral-Rich Water Matters

• Hydration isn’t just about water—it’s about electrolytes. When fasting, insulin drops and kidneys flush sodium more rapidly. Adding minerals like Celtic sea salt helps maintain energy, prevent headaches, and reduce muscle cramps.

• Structured water or spring water better supports cellular hydration than tap or distilled water.

Why Sleep Matters

• Poor sleep increases cortisol, which can raise blood sugar and intensify hunger and cravings during a fast.

• Sleep is when the body heals, repairs tissues, and balances hormones like leptin and ghrelin. Going into a fast sleep-deprived makes fasting feel harder and slows detox.

Why Nutrient-Dense Meals Matter

• Micronutrient reserves matter: fasting places a gentle stress on the body. Starting well-nourished means you’ll have better energy, fewer symptoms, and more resilience.

• Supports detox pathways: Nutrient-dense foods like leafy greens, eggs, and liver supply B vitamins, sulfur compounds, and minerals needed for effective detox while fasting.

What to Eat Leading Up to a Fast

Aim for 1–3 days of clean eating beforehand:

• Pasture-raised eggs, grass-fed meats, wild-caught fish

• Bone broth, fermented foods (sauerkraut, kefir, yogurt), lightly cooked veggies

• Raw or cultured dairy, soaked/sprouted legumes or grains (if tolerated)

• Healthy fats: ghee, avocado, cold-pressed olive oil, real butter, avocado oil, tallow

• Plenty of mineral-rich water and/or herbal teas

Avoid:

• Refined sugar, seed oils, fried food, white bread, soda, boxed snacks, and artificial additives

This “pre-fast phase” is like clearing the altar before making your offering. It sets the tone physically and spiritually for a successful, peaceful fast.

5. Nutritional Therapy Insights for Each Fast

OMAD (One Meal a Day)

• One meal per day in a consistent window (ideally 12–5pm)

• High protein, moderate fat, low to moderate carb

• Support digestion with apple cider vinegar or digestive bitters

Meal Template:

• 6–8 oz clean protein (e.g., lamb, grass-fed beef, wild-caught fish)

• 1–2 cups cooked greens or cruciferous veggies

• 1 Tbsp healthy fat (olive oil, ghee, avocado)

• Optional: small serving of sweet potato, soaked quinoa, resistant starch rice or potatoes

• Quality milk, broth, or herbal tea as desired

Liquid Fast

• Use nutrient-dense liquids only—no added sugar, gums, colorings, synthetic flavorings, etc 

What’s Recommended:

• Homemade bone broth with herbs and sea salt

• Herbal teas (chamomile, ginger, nettle, etc)

• Raw A2 or high-quality milk or diluted cold-press juices

• Lemon water with Celtic sea salt

• Optional: diluted apple cider vinegar or aloe juice for gut support

Water-Only Fast

• Only water (spring, or filtered with minerals)

• Best done with laser spiritual focus and pre-fast preparation

• This guide is primarily meant to support your nutritional choices during extended or ongoing fasts—regardless of how long the Lord calls you to fast. Many people go well beyond five days, and nourishment leading up to and surrounding your fast can make all the difference in how your body and mind respond.

6. What to Expect: Physical Benefits & Side Effects (to pray and set your mind against)

Time Frame	Potential Benefits	Possible Side Effects
12–24 hrs	Blood sugar balance, appetite drop	Hunger, fatigue, moodiness
24–72 hrs	Ketosis, mental clarity, autophagy	Headache, dizziness, cravings
3–5+ days	Gut rest, stem cell regeneration	Muscle weakness, electrolyte imbalance

Tips for Success:

• Read, Pray, especially ponder on Matt 4:4

• Add quality sea salt to your water

• Move gently

• Rest intentionally

• Journal

7. Supporting Your Body While Fasting

Mineral Support

• Add Celtic Sea Salt to water (⅛ tsp per 16 oz)

• OR Consider trace mineral drops or high-quality electrolyte powders if needed

• Coconut Water

Tea and Herbal Allies (sweetened w/ honey, molasses, or authentic maple syrup if desired)

Gentle Everyday Support

• Ginger – Nausea, circulation

• Chamomile – Sleep, calm

• Fennel – Digestive comfort

• Jasmine – Relaxation, mood

• Lavender – Calm, sleep

• Ginger-Lemon – Digestion, gentle cleanse

  
  

Mineral & Nutrient Support

• Nettle – Minerals, supports blood (May lower blood pressure or thin blood. Use sparingly if you take blood thinners or have chronically low iron.)

• Rooibos Chai (Rice-approved favorite) – Antioxidants, supports immunity

  
  

Stress & Mood Balance

• Lemon Balm – Calm, focus

• Tulsi (Holy Basil) – Stress, resilience

• Licorice Root – Soothes throat, supports stress (Can raise blood pressure and lower potassium with long-term/high use. Avoid if you have hypertension or kidney concerns.)

  
  

Digestive & Detox Traditions

• Dandelion Root – Liver support (Mild diuretic; avoid if you have kidney issues or gallstones without guidance.)

• Peppermint – Digestion, clarity (Use sparingly if you have chronically low iron.)

  
  

Heart & Circulation

• Hibiscus – Heart, blood pressure (May lower blood pressure. Use with care if on BP medications or pregnant.)

• Cinnamon – Blood sugar, warming (Large amounts; especially cassia cinnamon) may affect liver health. Culinary use is safe.

  
  

Teas with Caffeine

• Green Tea – Energy, antioxidants (Contains caffeine; large amounts may reduce iron absorption.)

• Black Tea – Focus, stamina (Contains caffeine; may cause jitters, interfere with sleep, or raise heart rate. Limit if you experience anxiety, insomnia, or high blood pressure.)

• White Tea – Gentle, skin support

• Oolong – Traditionally supports metabolism

  
  

Immune Traditionals

• Echinacea – Traditionally used for immunity (May trigger allergies in those sensitive to daisies/ragweed. Best for short-term, not daily long-term use.)

Other Drinks

Raw A2 (Grass-fed and finished) Whole Milk if your body tolerates dairy well

• Kombucha

• Bone Broth

• Regular Broth

• Whole Food Juices

• Real whole-foods juices (no added refined sugar, preservatives, dyes, or other synthetic additives)

8. How to Break Your Fast with Wisdom

Always reintroduce food gently to avoid shocking the digestive system.

• Water fast: Bone broth → soft veggies → protein

• Liquid fast: Steamed veggies or soup → full meal

• OMAD: Maintain clean, whole foods with extra digestive support

Avoid:

• Large or greasy meals

• Raw crucifers initially

• Sugar, caffeine, fried or ultra-processed foods

9. Common Pitfalls & How to Avoid Them

Pitfall	Fix
Overeating post-fast	Break fast slowly with small, cooked food
Dizziness or weakness	Add salt or trace minerals to water
Constipation	Warm fluids, movement, hydration
Insomnia	Herbal teas like lemon balm, no caffeine
Guilt or control struggles	Keep a grace-centered, prayerful mindset

10. Biblical Considerations

“When you fast, do not look somber as the hypocrites do…” — Matthew 6:16

Fasting was never about punishment or performance. It’s a return to rhythm—letting the body rest while the spirit tunes into God's voice.

Fasting in the Word

• Moses fasted 40 days before receiving the Law (Exodus 34)

• Daniel practiced a partial fast, rejecting defiling foods (Daniel 1, 10)

• Yeshua fasted before public ministry (Matthew 4)

Fasting aligned with God’s wisdom nourishes both body and soul.

11. Quick Reference: Schedules & Templates

✅ Sample OMAD Day

• 7am – Wake, lemon-salt warm water

• 12pm – Herbal tea or broth

• 3–5pm – One nutrient-dense meal

• 7pm – Optional: quality milk or nettle tea

✅ Sample Liquid Fast

• 8am – Ginger tea + pinch of salt

• 10am – Quality milk or light broth

• 1pm – Bone broth + veggie juice

• 4pm – Nettle or chamomile tea

• 7pm – Broth or pure coconut water

✅ Water-Only Checklist

• Spring water 

• High-quality salt in hand (REAL, Celtic, or similar) to add a pinch to water

• Gentle movement only

• Rest periods

• Break with broth + soft protein (ie egg-drop soup, chicken and veggie soup, etc)

May this guide equip you with grace and wisdom as you pursue healing and intimacy with the Lord through fasting.

Rice Louis, NTP

QSWellness.org