This is one of the videos that most closely matches what Dr. Carlos Jaramillo has to offer with the ideas other experts have shared about fasting. Therefore, we encourage you to watch the full episode, which includes practical recommendations on what to drink and what to avoid during this practice.
Fasting, as Dr. Jaramillo explains in this episode, is a process in which the body uses energy reserves and activates mechanisms such as autophagy. The benefits begin to become evident after 12 to 14 hours without food intake, and are enhanced over longer periods.
During this period, you should not consume anything that provides calories, such as sugars, proteins, or fats. Bone broth, fruit or vegetable juices, or beverages containing oils or plant-based milk are also not recommended. The exception mentioned is adding the juice of half a lemon diluted in one liter of water, as its free sugar content does not exceed 2 grams and does not interrupt the fasting state.
The doctor also warns about the controversy surrounding artificial sweeteners. Studies show that polyols like sorbitol and maltitol stimulate insulin or uric acid, while erythritol is controversial. Therefore, he recommends avoiding them to avoid compromising the effectiveness of fasting. In contrast, safe beverages include water, lemon water, apple cider vinegar water, filtered coffee, tea, mate, and herbal infusions.
Hydration is a fundamental pillar, so it's recommended to include electrolytes such as sodium, potassium, and magnesium to prevent symptoms of dehydration. Finally, when breaking the fast, it's advisable to do so with foods rich in fiber, protein, and healthy fats—such as vegetables, avocado, or bone broth—to minimize glucose and insulin spikes.