No serious catabolism in one or two or even three days of fasting. Check out Mark's blog posts on this subject by searching the bigger search bar on the top of the homepage.
Fasting only helps me add muscle! One meal a day is plenty for many people, especially males.
Steak, eggs, potatoes - fruits, nuts, berries and forage. Coconut milk and potent herbs and spices. Tea instead of coffee now and teeny amounts of kelp daily. Let's see how this does! Not really had dairy much, and gut seems better for it.