Intermittent fasting is a great tool to use to assist in your weight loss and to keep you in ketosis. There are a couple of things you need to remember. First, what will break the fast. Second, how should I break the fast. In today’s post, I will discuss what we should be consuming while in the fasting window, and what we should consume to break the fast.
Let’s get started!
During the Fast
So you have decided to give intermittent fasting a try. You finished your dinner at around six pm and have decided on a 16-18 hour fast. That means nothing else to eat or drink until sometime between 10 and 12 the net day. That’s a long time to go without anything to eat or drink.
Don’t worry! It’s not that strict and harsh. There a re a few things that you can consume that will not break your fast. As long as you are not triggering a metabolic response in your body, one that requires the production of insulin, you are good to go.
So here are a few things that are OK to have during your fast.
Water – drink all the water you want. The more the better
Green Tea – will assist in mobilizing fat-burning
Coffee – will also assist in fat-burning, but it must be black
Zevia – a soda sweetened with Stevia
Diet Soda – aspartame will not break your fast. It is not really that good for you, but technically, on a metabolic level, will not break a fast. In my humble opinion, there are many better alternatives, and I avoid any sodas altogether
Note: for those who are interested, vaping will not break your fast because you are not ingesting the oil, just inhaling it. The jury is still out on whether nicotine breaks a fast, but I will put it on the list for now.
Creatine, NO2, Beta alanine – pre-workouts in general, as long as there are no carbs in them
Stevia, Sucralose – sweeteners – not the best to load up on, but technically they are OK.
And now for the list of things to avoid while in the fasting window.
Teas with fruit – even dried fruit has calories and will break your fast
MCT Oil or Powder – as great as this is to stay in ketosis, it has a caloric content and will break your fast
Creamers of any kind, even powdered
Bulletproof Coffee – it contains butter, and cream and all kinds of calories!
Bone Broth – a great thing to eat at the end of the fast
BCAA – branch chain amino acids – will cause an insulin response and break your fast
Those are the things to avoid.
Now there are some products that are in the gray area – the jury is still out on these.
Apple Cider Vinegar – technically it has a calorie so it would break a fast, but there are so many benefits of ACV, like its ability to get you into a deeper fast by blocking the bodies’ ability to process glucose, that it is worth the calorie
Lemon Juice – same concept as ACV. It is better to have it for the benefits, than the minor calorie intake
Pre-workouts – look at the ingredients. If there are carbs in it, it will break a fast
Exogenous Ketones – great to keep you in ketosis, but it will break a fast
Protein Powder – lots of calories, and will cause a metabolic response
Nicotine – on the gray list, just like vaping and marijuana
There you have it. The products to avoid to stay in your fast and the ones that are good to have during the fast. You can still get up in the morning and have something to drink, you just need to be careful to not elicit a metabolic reaction in your body that will begin the production of insulin.
Now, what should we be eating at the end of the fasting period? Let’s have a look.
After the Fast
There are a few things that you should avoid when breaking a fast. As I’ve always said, I am not an expert. I just want to help and hare the best I can so people can successfully meet their goals for weight loss and fitness. To that end, I am including a video for you to watch that explains what not to do to break your fast. By knowing what not to do, it makes it easier to know what to do. The gentleman in these videos is Thomas Delauer. He is a guru on keto and muscle building. Have a look.
Then check out this video that gives some great foods to break your fast with, depending on why you are fasting in the first place.
So there you have it. A little more information on Intermittent Fasting. How not to break the fast, and how to break the fast when you are ready.
The benefits of intermittent fasting are indisputable. Your general health will improve, you will lose weight, and you do not have to worry about losing muscle. Sounds like we have nothing to lose.
Thanks for listening.
If you have any questions or comments, leave them below.
See you in the next post.
Have a great day!