DRY FASTING
Refeed Guide
@[Link]
This guide is to aid you with refeeding while you perform
intermittent dry fasting. Ultimately the full refeed process
will take place once you’ve completed your fasting series.
Our recommendation is to choose the number of days
where you’re going to be performing your intermittent dry
fasting. For our purposes, we will use 5 days.
Next, you want to choose the number of hours you’re going
to be fasting each day. We’re going to be choosing 18 hours
in this guide. That means each day for the next 5 days we’re
going to fast 18 hours out of the day.
Remember sleep does count towards your fasting
timeframe. So assuming you go to sleep at 10 PM and rise at
6 AM that means you start your day with eight hours of
fasting completed.
You will have your first meal at 4 PM later that evening.
While performing this intermittent schedule make sure to
break your fast each day with water. For the first hour, you
have water and fresh juice. In the second hour, you can have
raw fruit as well as your cooked meal if you choose to.
I would recommend for the highest efficiency to eat a
completely raw meal for a dinner. However, it is not 100%
required. After your meal, you can have some herbal tea and
end your night.
It is important not to overeat while using this method so
moderate your food intake closely.
DAY 1
Day 1 water first half of the day
and fresh juice second half.
Water needs to be sipped slowly
throughout the day. DAY 2
This is important because your
Raw Meal including leafy
body is becoming used to taking
greens and salads,
in water and needs time to
steamed vegetables-
process the intake.
juices
-soups (no creamy soups)
Do not exceed 16 oz of water per
hour. This is important for
RISING
absorption. The goal is cellular
Fresh Juice
hydration. Too much water in a
•Ginger
short period of time will
•Apple
decrease the absorption and
•Carrot
simply be eliminated. Water
•Lemon
only and shift all other days
down.
Afternoon
Large leafy green salad
•Romaine lettuce
•Tomato
•Cucumber
•Onion
Evening
Juice
Small mono meal
•Soup broth
DAY 3
Same foods as previously mentioned, but you can add
NATURAL GRAINS-
spelt- kamut- wild rice- rye- quinoa
RISING
Juice
•Kale
•Apples
•Pineapple
•Orange
•Lemon
Afternoon
Large leafy green salad
•Quinoa bowl (quinoa, kale cooked/steamed, bell
peppers, onion, fresh avocado) Season to taste and use
pink Himalayan salt sparingly.
•Sliced plantains cooked with grape seed oil or avocado
oil.
Evening
Juice
Small mono meal
•Soup with vegetable
•Lower only no dairy creams.
•Water/Vegetable broth, kale, broccoli, carrots, corn,
brussels sprouts, season to taste
DAY 4
Introduce bread from natural grains- pasta-
processed grains like chickpea pasta or spelt pasta
or spelt bread (avoid wheat). Sweeteners- blue
agave-date sugar- honey high quality/well
sourced.
RISING
Juice
•Romaine • Cucumber
•Kale • Celery
•Apples • Lemon
AFTERNOON
Chickpea noodles, homemade tomato sauce
•Roma Tomato • Bell peppers
•Diced Garlic • Italian seasoning onion
•Onion • Garlic powder
•Cilantro • Salt to taste
•Mushroom
Combine ingredients in a saucepan and simmer till
warm and serve over noodles.
DAY 4
cont....
Small leafy green salad
•Romaine • Cucumber
•Tomato • Bell peppers
•Onion • Grapes
EVENING
Mono Meal/Soup Broth
or with Steamed Vegetable
NOTE: The remainder of the days, you can eat
everything previously mentioned, and each day you
can add the foods listed. You can continue with the
juices you enjoyed or source recipes you love and
want.
If you feel the need for additional food at any point in
your day, it’s suggested to have a fruit smoothie—
banana, strawberry, blueberry, mango, pineapple, or
peach. Add water or a small cup of your favorite fruit
juice and ice.
DAY 5
If you eat meat, you can add this at this time. We
advise you to go to a local butcher or an organic
market and source the highest quality farm- raised
meats you can acquire. Dairy products and creams
can be added at this time.
DAY 6
You can add processed foods back to your diet
sparingly. Remember, these are foods that promoted
the condition of disease we are currently working
against..
SIMPLE SALAD
DRESSING RECIPE:
• One large cucumber
• A handful of dill
• One celery stalk
• Juice of one lemon
• One tablespoon of pine nuts or your favorite nut
• One avocado
Blend well and season to taste.
DAY 7
This is where you would practice “Regular Eating” at
this point. You should be performing omad,
intermittent fasting, or two meals a day.
You can always add or subtract foods from this list;
The focus is on eating foods high in water content
(Over 75%) and staying away from foods under 70%.
High water content foods provide hydration.
Foods void of water or low in the water pull hydration
from the body. This is important for the refeed and
daily eating moving forward in our lives.
