Let’s discuss the best tips for successful intermittent fasting. Here is a list of questions and answers to help navigate your way to a healthier you.
What can I Drink When Fasting?
First, drinking water is totally fine. There‘s a thing called a dry fast that‘s a whole different topic, but I do recommend drinking water. Tea is also totally fine – certain types of tea can actually help you fast longer and decrease hunger, because the herbs in tea help support your blood sugars and your liver. Coffee is also fine, but I wouldn‘t want to overdo it – too much coffee can bump you out of fasting because of the calories.
What Supplements can I Take When Fasting?
I recommend that you take certain supplements when fasting, especially vitamins, electrolytes, minerals, and trace minerals. I also recommend omega–3 fatty acids, especially in the form of DHA. If you‘re doing cod liver oil or fish oils, the calories are so small that it shouldn‘t interfere with your fasting. Ideally, if you get a green drink without the fiber, like wheatgrass juice powder, you‘re getting something that is super concentrated. Usually, one serving when you add water comes out to less than one gram, so you get the boost of nutrition without messing up your fasting.
What Supplements Should I Avoid When Fasting?
There are some things to avoid while fasting, like protein powders, branch chain amino acids, and bone broth. Some people find that these things affect their ability to generate ketones, while others don‘t seem to have a problem. It‘s best to try it out and see what works for you.
What can I Put in My Drinks When I’m Fasting?
MCT oil, which you sometimes put in your coffee to make bulletproof coffee, can be made with butter, coconut oil, or just MCT oil. What will happen is that you will not lower your ketones because the fats will turn into ketones. However, if you do too much of this, you will shift from burning your own fat to burning this fat and turning it into ketones. This is not necessarily a bad thing, especially in the beginning as you are making the transition into ketosis. But at some point, if you find that your weight loss is stalled, then realize that it could be this extra fat that you are consuming. I actually do recommend it for a lot of people because it allows them to fast longer, which is actually very important because you want to get your body adapting.
How Should My Body React to Fasting and How Should I Respond?
Don‘t eat unless you‘re hungry, so if you start a fast and find that you have no appetite, go a little longer. Your body is eating its own fat and isn‘t starving, so you might as well ride the wave and see better results. However, you want to prevent the point of going too far, where your body is weak, and you feel dizzy. If you‘re only slightly hungry but have a lot of energy and no cognitive problems, you might as well push through. Most people just push through that and then the hunger goes away. But you‘ve gone too far if you‘re very weak, fatigued, dizzy, and irritable.
How Much Can I Eat After Fasting?
If you are fasting for 48 hours or more, make sure you consume only a small amount of food at a time. Eating too much too fast can make you feel bloated and nauseous. Gradually increase the amount of food you consume over time.
How Long Should I Fast?
Listen to your body, but a good indication of the severity of insulin resistance is how long you can go without feeling like you need to eat food. If you can fast easily over a period, that means you don‘t have much insulin resistance left. There are other good indicators too, like if you check your blood sugar and find that it goes up when you fast. This means that you‘re not quite out of the woods yet and must keep working on it. Add more fat to your meals to make you more satisfied and allow you to go longer without feeling the need to eat.
What Should I Eat When I’m Not Fasting?
Doing keto with intermittent fasting is a great way to get all the benefits of fasting while also keeping your insulin low. When you fast and then eat a high carb diet, you‘re raising your insulin levels and blood sugar, which can minimize the effects of intermittent fasting.
How Often Should I Do Prolonged Fasting?
I would suggest not do prolonged fasting more than once a month and what I mean by prolonged fasting is 48 hour or more. There are many benefits to periodic, prolonged fasting – including weight loss, cognitive benefits, increased mood, and more. Fasting also supports your brain by growing new brain cells, and is more efficient than running your body on glucose. Additionally, fasting increases your resistance to toxins and decreases your risk of cancer. Finally, fasting is great for repair and regeneration, and can help to slow the aging process.
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