Beckys Glucose Results: Equal
Her blood glucose was at 94 mg/dL, it went up to 105 mg/dL at 30 minutes, then back to 94 mg/dL at 60 minutes, and up to 103 mg/dL at 120 minutes.
It kind of went back and forth a couple of times over the test in both your ketones and glucose.
When we look at my results for Equal, they are actually very similar to my results for sugar.
Yes. Your blood glucose definitely went up a little bit, and your ketones came down a little bit.
Nothing significant happened, I didnt really benefit from it.
As far asyour ketones go:
Intermittent Fasting Diet Plan : 1
Eat stop eat or the 6:1 diet has also proven successful because of its simplicity. The restriction is limited to one day a week. You can choose which day you want to fast every week.
On the other days, you can simply keep your usual food routine. This Intermittent Fasting plan has proven itself especially for very active and competitive athletes who train several times a day.
The significant advantage here is that two nights may be hidden in the fasting period. Thus, you are fasting for more than 24 hours if you do not eat for a whole day.
Generally, this results in 36 hours from dinner to breakfast the next day. Hence, you get deeper autophagy and ketosis, but only once a week.
Since eating nothing once a week is a straightforward rule, 6:1 fasting has proven excellent for beginners.
Questions About Exercise And Intermittent Fasting
A lot of people have questions about how to exercise and train while fasting. Here are some good questions that should push you in the right direction with your training.
I wanted to thank you both for writing such a fantastic, motivating blog and for introducing me to intermittent fasting. I am enjoying watching my weight go down by basically doing something that involves no effort skipping breakfast! I was hoping you could elaborate more on your exercise routine. I have waded through the Leangains site and the other links you mentioned in the beginner’s guide, and while very interesting, they are WAY too complex for me at this stage.Paul S.
Readers like Paul are what make our community great. He read about an idea that interested him and even though some of the details were overwhelming, he didn’t let that prevent him from taking action. In other words, he started before he felt ready.
I try to make my writing as easy as possible to use, but it’s always up to you to experiment and see if it makes sense for your circumstances. Keep up the good work, Paul!
Back to the question
Intermittent fasting works great with most strength training programs.
I believe in strength training and compound movements. I think 99% of the population could get in the best shape of their life with only eight exercises: snatch, clean and jerk, squat, bench press, deadlift, pushups, pullups, and sprints. If you did those exercises and did them well, then that’s all you would ever need.
Also Check: How Fast Does Fasting Lose Weight
Can You Drink Coffee While Doing Intermittent Fasting
Heres what happens when you sip.
Plenty of people don’t seem to have a hard time with the idea of not eating when they’re doing intermittent fastingthe trendy diet in which you eat only during certain time-restricted windows. Popular variations of intermittent fasting include the 16:8 fast and the 5:2 fast .
Sounds simple enoughwhich is part of the appealbut questions inevitably arise about what technically constitutes a fast: Can I have water? Protein? Twinkies? .
But what aboutgasp, twitch, shuddercan I have coffee while doing intermittent fasting? Surely you can have a cup of Joe without breaking your fastc-cant you?
Relax: Theres no caloric load in black coffee, says Angelo Poli, ISSN, creator of the MetPro training and nutrition app. So it doesnt break your fast.
If youre fasting to purify the body, or as part of a religious practice, then coffee might not be allowed, says Poli. But it wont stop you from losing weight.
It should go without sayingthough for fasters who are looking for a loophole, it often doesntthat sweeteners like sugar and honey, dairy products like milk and cream, and other delicious treats that coffee-drinkers often add to their daily cups do have calories, and are therefore officially verboten when youre fasting.
Intermittent Fasting: Coffee With Cocoa
Although a bit of cocoa powder is fine, you should pay attention to the amount.
Since the cocoa powder is made from the whole cocoa bean, it contains carbohydrates, protein, and fat. Therefore, more than a teaspoon of cocoa powder will break the fast.
There are two things to pay attention to with cocoa powder:
- It must be unsweetened
- Ideally, it is degreased too
Read Also: Does Water Fasting Help Lose Weight
/8what Other Drinks Can You Have
Do remember that coffee is not the only low-calorie beverage that can be had during Intermittent Fasting.
There are multiple options you can choose from, as long as you don’t break the calorie consumption rule and stick by other rules of fasting.
Some of the best low-calorie drinks you can have include water, iced tea, black tea, green tea/ coffee/ lemon water.
As long as you follow the rule of moderation, keep calories under check and refrain from unnecessary additives, Intermittent Fasting will actually make a great load of difference to your lifestyle.
Coffee And Insulin Sensitivity
In the long run, fasting is one oft he most effective methods to improve insulin sensitivity and, thus, glucose metabolism. Therefore, intermittent fasting helps to prevent diabetes.
Nevertheless, fasting can reduce insulin sensitivity in the short term. Since this reaction has an excellent reason, it is harmless.
Because the body ensures that the majority of glucose available is delivered to the brain, some other cells become acutely insulin-resistant. For this reason, those parts of the brain that cannot run on ketones and need glucose can get enough of it.
But dont panic as the liver synthesizes sufficient glucose from amino and fatty acids during fasting .
Coffee has a similar effect. Acutely, coffee reduces insulin sensitivity and glucose tolerance. Therefore, you should never add sugar to coffee or eat cake with it.
However, coffee improves insulin sensitivity and glucose metabolism in the long term. For this reason, recent studies show that coffee reduces the risk of type 2 diabetes .
Read Also: How To Get Used To Intermittent Fasting
The Backstory On Intermittent Fasting
IF as a weight loss approach has been around in various forms for ages but was highly popularized in 2012 by BBC broadcast journalist Dr. Michael Mosleys TV documentary Eat Fast, Live Longer and book The Fast Diet, followed by journalist Kate Harrisons book The 5:2 Diet based on her own experience, and subsequently by Dr. Jason Fungs 2016 bestseller The Obesity Code. IF generated a steady positive buzz as anecdotes of its effectiveness proliferated.
In the Obesity Code, Fung successfully combines plenty of research, his clinical experience, and sensible nutrition advice, and also addresses the socioeconomic forces conspiring to make us fat. He is very clear that we should eat more fruits and veggies, fiber, healthy protein, and fats, and avoid sugar, refined grains, processed foods, and for Gods sake, stop snacking.
Consideration #: Cream Has Calories
The third thing to consider is that heavy cream has calories and calories are energy. Your body will likely use those easily accessed calories before returning to the less accessible fat calories stored on your body.
Note: If you follow the strictest definition of a fast, which would be water-only or nothing at all, then you are breaking your fast by consuming calories.
Recommended Reading: How Long Fasting To Get Into Ketosis
Bone Broth While Intermittent Fasting
Simply put, bone broth is what you get when you simmer bones and connective tissue of animals. You need to simmer the bones and tissue for about 24 hours though you could stop around 12 hours depending on the recipe.
You could mix different bones together in the simmer and get an even healthier version. But ultimately, we want to know more about why it is okay to consume bone broth while intermittent fasting?
Consideration #: What About Autophagy
I see a lot of people concerned that any number of calories consumed during a fast will shut down autophagy. Autophagy is a self-cleaning process that your body has time to perform because resources are not used for the digestion of food.
While intermittent fasting does lend itself to better autophagy, it is challenging to determine how much cream in your coffee impacts the process.
I have a video on my YouTube channel that discusses autophagy and intermittent fasting if youd like to look into that topic further!
Don’t Miss: Which Blood Tests Need To Be Fasting
Intermittent Fasting: Coffee With Cinnamon
Cinnamon is okay as an additive. Moreover, it is a proven remedy against appetite and cravings. Therefore, it is welcome in our coffee during intermittent fasting.
Furthermore, cinnamon can even help to reduce insulin resistance. For example, the one you get due to lack of sleep.
Nevertheless, it is also true here that more significant amounts in coffee can impair autophagy.
Drinks That Wont Break Your Fast
Plain or carbonated water can be consumed during a fast because it provides zero calories and will help to keep you hydrated during a fasted state. This is important as prolonged fasting can increase the risk of dehydration which can lead to electrolyte imbalances and low blood pressure. If plain ol water is a little too boring for your taste, you can try adding some herbs like basil or mint for some flavour, or even opt for some flavored carbonated water that is zero calorie.
Regular tea with no added sugar, cream, or milk can be consumed without breaking a fast. However, some flavored teas are sometimes sweetened with sugar, so be sure to check the label to ensure that it will not provide any calories during a fast.
Drinking black coffee can be consumed during a fasting window and may even help to support some of the benefits of intermittent fasting. For example, some mice studies show that coffee can induce autophagy which is the process where your body rids itself of unneeded, damaged, or harmful cells. Caffeine has also been shown to improve fat breakdown and boost metabolism. If you need to add a bit of a flavour boost to your coffee that wont break your fast, try some cinnamon, nutmeg, or zero calorie sweetener.
You May Like: What Can You Drink While Intermittent Fasting
Can I Have Cream In Coffee When Fasting
My husband and I tested our blood glucose and ketones after drinking coffee with cream to see if we could get closer to answering the question: Can I have cream in my coffee while I am fasting?
Weve concluded that yes, it is ok, but there are five important things that you need to keep in mind for optimal health and weight loss benefits.
Intermittent Fasting Health Benefits
Fasting sets in motion impressive processes in our body. Thanks to advances in biochemistry and medicine, we are getting a better understanding of what fasting does.
Here are the main health benefits of intermittent fasting for beginners that research can explain to date:
1. Weight Loss
With numerous diets, the question arises whether losing weight will work. Intermittent fasting, on the other hand, is different.
When you dont eat, the energy expended must come from your energy stores. If stored carbohydrates are gone, the body must tap into stored fat for energy .
In doing so, the body burns not only fat right under your skin but also visceral fat in organs, which is particularly harmful .
2. Muscle Gain
16/8 Intermittent fasting has been known among bodybuilders for decades as a strategy for muscle building.
Moreover, fasting is the most effective way to stimulate human growth hormone naturally .
HGH promotes bone, cartilage, and muscle development. As a result, you get bigger, stronger muscles and protection against age-related bone and muscle loss .
Accordingly, intermittent fasting combined with appropriate weight lifting helps build and maintain muscle mass.
Fasting activates autophagy, which directs damaged, harmful and toxic compounds out of the body and recycles proteins.
Thus, it helps fight cancer, diabetes, cardiovascular, liver, or autoimmune diseases.
5. Insulin Resistance and Diabetes
- Metabolic syndrome
8. Gut Health
You May Like: How Do You Do Intermittent Fasting For Free
What Food Should I Break The Fast With
How about what you shouldnt break your fast with. Corn flakes qualifies, but more generally its foods with a high glycemic index. A high glycemic index means that a food increases your blood sugar levels more than a low glycemic index equivalent. The way the body lowers blood sugar is through the hormone insulin.
When you fast, your insulin sensitivity changes. The best way to think of insulin is as a storage hormone: When youre fasting your body is getting ready to store any food that does eventually make it past your mouth. One of the ways the body modulates this is through insulin sensitivity which is just that, your bodys sensitivity to insulin.
So when youre fasting, your body is priming itself to store something. If you then make that same something a food which is already going to maximise insulin secretion, that, in tandem with your increased insulin sensitivity will mean that that food is much, much more likely to be getting stored as fat.
So there you go, the 5 most common questions I get asked about IF.
I am just trying to make things easy for you, so you can take this information and smash your goals. Thats all.
About the author :
Nikki Thomas My mission is simple: To empower people through fitness education to take their lives into their own hands, for FREE, forever. I want to spread my message to as many people as I can, so join me on the following platforms:
Practical Benefits You Did Not Know
Although I came to intermittent fasting because of its remarkable health benefits, it is the practical advantages in everyday life that are why I have stuck with it.
After a few weeks, even beginners will find that intermittent fasting makes life far more straightforward because of the following facts.
1. Its Incredibly Simple
Unlike most dietary advice, Intermittent Fasting is simple for beginners. Classic 16/8 intermittent fasting has two rules:
- No breakfast
- No snacks
Bottom line. The simpler the rules, the easier it is to implement methods in everyday life.
2. Intermittent Fasting Is Cheap
Intermittent fasting is not only free, but youll save yourself money doing it:
- No breakfast
- No expensive exotic superfoods
- No gym subscription
Even though marketing has taught us otherwise, less can be better. Youll feel it in your checking account.
3. It Saves Time
The food industry loves diet tips that involve multiple meals because no one can cook six times a day. Hence, these tips create a need for more convenience foods.
On the other hand, with intermittent fasting, you can focus on 1-2 meals and prepare them relaxed using real food. Or simply skip a meal when there is no time.
This way, on stressful days, youll save yourself the junk food, the post-meal productivity slump, time, and money.
4. Fasting Is Executable With Any Diet
Intermittent fasting is not a trendy special diet but rather an omission.
On the contrary, you have to choose what not to prepare and eat today.
Recommended Reading: What Is Intermittent Fasting For Women
Can You Have Coffee While Intermittent Fasting
In other words, does coffee break a fast? The answer is, you can have coffee while intermittent fasting and you do not need to worry that it will compromise your fast.
Some people believe that any calories consumed at all will break your fast, so its black coffee or nothing. While this may be true in principle, its important to ask yourself: What am I trying to achieve by fasting? While certain additions to your coffee may alter your desired effect, others may have negligible effects on your fasting results, so knowing your goals is key. These goals can help you determine what you can add to your coffee to achieve your desired results.
Overeating And Potential Weight Gain
Restricting your intake to just 8 hours per day may cause some people to eat more than usual during eating periods in an attempt to make up for hours spent fasting. This may lead to weight gain, digestive problems, and unhealthy eating habits.
Interestingly, current research doesnt suggest that intermittent fasting leads to any more weight loss than typical diets that recommend overall calorie restriction. Both eating patterns may lead to modest weight loss .
If weight loss is your primary goal, you may therefore prefer to lower your calorie intake instead of fasting intermittently to prevent the overeating that may occur when restricting intake to a certain time window.
Read Also: How To Do Intermittent Fasting The Right Way
/8how Many Cups Of Coffee Can You Have
Drinking 2-3 cups of coffee is okay for a day. However, overdoing this can invite consequences, push your calorie levels off the charts and may even make your diet unsuccessful.
Having excess cups of coffee is also linked to other drawbacks, including headaches, gastrointestinal problems, elevated heart rate, anxiety and sleep disturbances.
Cream In Coffee During Fast
Ive been eating LCHF for about 6 weeks and lost around 26 pounds which obviously Im very happy with. My weight loss has now significantly slowed which Im not overly concerned about but thought Id try 24-hour fasting which Ive done for the last few days and feel great. However, I am having cream in my coffee during the fasting hours which really helps me cope. Am I undoing all the positives of the fast by doing this?
Good question Lucy. First, let me start by saying nobody knows the answer for sure. We simply dont have enough data to support a conclusion.
Anecdotally, I use cream in coffee during fasts as well. For me, that little bit of cream does not stop me from getting the results that I desire.
In others, it may undo some of the positives, but generally not.
The key is to monitor your goals and see if you are progressing.
You can read Diet Doctors full guide on fasting for more information.
Dr. Jason Fung