“And the most important thing is not to break the fast with anything but protein. Have an egg first, not pancakes or donuts.”
I think fat is fine too, at least according to the videos out there, but definitely NOT carbs (and that includes sugar, whole grain, fruits, etc.). In fact, the longer one can abstain from carbs, even if not fasting, the more benefit they will get.
The only carbs you need are those that feed the gut bugs. And 1/2 c a day of root veggies would be enough. Or even put inulin or potato starch, only 1 tbsp, into your cold drink.
However, if your weight is good, you work out, and you’re healthy, you can eat more veggies and even 1/2 c of fruit a day, like berries. You can have seeds or nuts, and even a tbsp of oats. I do. But no processed carbs or sugars at all.