Will Electrolytes Break My Fast
Electrolytes are essentially mineral salts. Pure electrolytes contain no macronutrients or calories. They will not break your fast or affect your autophagy in any way.
Unfortunately, most electrolyte supplements are far from pure. Sometimes they are deliberately loaded with glucose for example, for recovery after long runs or intensive exercise. Some products are technically sugar-free but still packed full of sweeteners, artificial flavours and junk fillers like maltodextrin.
So make sure to always check the full list of ingredients in your electrolyte supplements.
Ideally, get a product that is 100% pure electrolytes calibrated specifically for fasting. Our Fasting Salts supplement meets all of these requirements. There are several other good-quality brands on the market that are suitable.
Conventional Diets Don’t Work
Nearly every bit of medical and dietary advice over the last 60 years has been wrong. In fact, doing the exact opposite of what your doctor or government says is probably a winning move. We have known for 100 years that calorie controlled diets don’t work – as they kill your metabolism. The “Move more & eat less” model is an utter failure, yet it is still touted by the mainstream medical and fitness and industries.
In 1965 Angus Barbieri decided to try fasting, days passed and he started to shed weight. So he kept going. He ate no food for 392 days and his body simply used his ample fat supply as energy. He drank tea, coffee and took vitamins. At the end of the fast he was medically well and he kept the weight off.
In 1944, a starvation study was carried out on 36 men for 13 months. They were fed 3200 calories per day for the first 3 months. This was then cut in half to 1600 calories per day, the results were a disaster. The men felt tired, irritable, bored and cold as their resting metabolic rate started to crash . Sexual desire also evaporated. They craved food constantly and even resorted to stealing.
More Energy Less Keto Flu
Youve probably heard of the keto flu. Its a term for the low energy, headaches, fatigue, and malaise often experienced during the transition to a low-carb diet.
Keto flu, though, is often just a case of low sodium. The remedy isnt to wait it out. The remedy is to increase salt intake.
The same holds true for fasting. Like keto, fasting lowers insulin and causes considerable sodium loss. That sodium needs to be replaced. Specific recommendations are coming in the next section.
How Much Salt During Fasting
RDA for sodium is 1500-2300 mg, which is about 1 tsp or 6g of salt a day. However, this is definitely not enough while fasting or when eating a low carb ketogenic diet. Instead, you should aim for 4000-7000 mg-s of sodium, which is up to 3 tsp or 15-18g of salt.
What your individual sodium requirement depends on your activity levels. If youre sweating a lot because of exercising, taking a sauna, or living in warmer climates, then you definitely should aim for the higher end of that spectrum.
To promote the absorption rate of sodium, youd want to mix it with water.
I recommend are pink Himalayan rock salt because it has additional minerals like magnesium which you also need. Good quality sea salts can be also good. Avoid regular table salt because it has other filler agents like nitrates, dextrose and heavy metals that will cause health issues. Thats the reason why salt intake is thought to be bad for you its not the salt its the other ingredients that are being put into table salt. Sodium itself is vital for health and you can see animals craving for it in nature all the time.
I also sometimes like to take these large chunks of sea salt crystals and just chew on them. Its just so good and delicious, especially while fasting when you need the additional electrolytes. So, mix it with water and then chew some rock.
RULE OF THUMB: Get at minimum 2000 mg-s of sodium a day . If youre physically active or sweat a lot, then aim for 4000-7000 mg-s . Mixed with water.
Make Your Own Electrolyte Water For Free With This Easy Hack
It will help you pee less, too.
If youve ever actually accomplished the nearly impossible feat of drinking the recommended amount of water in a day, you probably found yourself constantly rushing to the bathroom. Though annoying, you may think this is a good sign when it comes to staying hydrated. But the thing is, water thats running straight through you like this doesnt get fully absorbed by your body. The secret to making sure all that water youre drinking is getting properly absorbed and helping you stay hydrated is in electrolytes.
When you think of electrolytes, drinks like Gatorade or Pedialyte probably come to mind. Electrolytes are minerals that carry an electromagnetic charge, and theyre needed for a multitude of bodily processes, including hydration. But common electrolyte drinks can be loaded with sugar and other additives. More recently, some drinks and powders that promise increased hydration have been developed without all the added sugar, but these can be expensive. Luckily, theres an even easier way to get more electrolytes into your daily routine and it doesnt cost anything extra.
If drinking salt water doesnt sound so appealing, not to worry, you only need a pinch or two. But if you still want to mask the taste, there are healthy way to add electrolytes, and yummy flavor, to your water.
Read Also: Can Fasting Help You Lose Weight
The Key Is In The Ingredients
SmartFast Multi Electrolyte Powder is made of 100 percent natural ingredients, making it the healthiest electrolyte supplement around. For starters, these three natural minerals determine how this supplement works.
Should You Drink Electrolyte Drinks
Today there is a huge fuss about electrolytes but what are they are and do we really need them? Electrolytes are essentially vitamins and minerals such as calcium, sodium, magnesium chloride, hydrogen phosphate and hydrogen carbonate. These vitamins and minerals are essential for our survival.
A person eating a balanced diet usually wont need to replace their electrolytes with a drink. However, there are instances when eating a balanced diet is simply not enough. Humans constantly push their bodies to the limit. Athletes, for example, constantly work their bodies causing them to sweat. When you sweat, you lose electrolytes. It is this reason that has made sports drinks such as popular drink among athletes for years. But losing electrolytes isnt just a problem for athletes anyone doing physical labor can lose electrolytes. Pregnant women often find their bodies need more electrolytes even if they eat a very balanced diet!
So, while you dont necessarily have to drink a sports drink containing electrolytes, if you are pushing your body to its limits it could be one of the easiest ways you can restore your electrolyte levels while simultaneously quenching your thirst.
Read Also: How To Use Intermittent Fasting For Fat Loss
What Can I Drink For Keto Flu Symptoms
You can concoct your own drink or customize the keto electrolyte drink that I have made for you below.
There are certain elements you want to include in your drink to cover all your electrolyte supplement needs. Think Gatorade or other sports drinks but without all the extra sugar and junky chemicals.
Benefits Of Extended Water Fasts :
However, in order to reach the deepest possible level of healing and reap the greatest benefits, it is necessary to dig deeper with a longer fast. For instance, certain serious physical illnesses those often deemed incurable by Western medicine require the cleansing of an extended fast in order to permanently heal. Despite what allopathic doctors may tell you, conditions as wide and varied as Type II diabetes, multiple sclerosis, chronic high blood pressure, autoimmune disorders, as well as certain types of tumors are all potentially curable. Yes, these illnesses and many more can be healed permanently through water fasting. As a water fasting coach, Im privileged to witness this miraculous healing potential of the human body!
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How Much Electrolytes Do I Need During Fasting
This is the most popular question we get!
Unfortunately, there is no one-size-fits-all answer to it whether fasting or not. The outdated concept of recommended daily values is perhaps to blame for creating this collective delusion.
You can take DVs as a very rough ballpark figure to use as a starting point. But your individual requirements for electrolytes can vary significantly based on multiple factors. In fact, they fluctuate day by day even for the same individual. Here are some factors to consider.
Duration of the fast
This is probably the most important aspect.
If you are fasting for 24-48 hours or doing IF / OMAD, you might not need any electrolyte supplements at all. You might have enough stored in your body to last throughout the fasting period.
However, if you are doing an extended fast of 48 hours plus, you will definitely need to supplement. Its best to start with a small dosage and gradually increase.
Body build and composition
If you are big and/or tall, you may need more electrolytes than someone with a smaller body. Body composition matters as well because muscle tissue, fat and bones utilise electrolytes in different ways.
If you exercise a lot, you will need more electrolytes than someone who doesnt. We lose electrolytes with sweat so high-intensity exercise depletes your electrolyte levels quickly. Muscle recovery after anaerobic exercise also uses them up.
Medical conditions and medications
Weather and climate
How Do You Make Electrolyte Water Taste Better
This electrolyte water has many benefits, but I must say it is not a tasty drink. So, if your diet or fasting regimen allows, then here are some natural and low-carb ways to make it taste better.
You can add these extras into your drink after you have mixed the powder with water. These additions may improve the taste of your drink, but some of them may not be so Keto-friendly and some sweeteners will certainly break your fast so it is best to leave them till your eating window opens.
Also Check: What To Eat For Lunch When Intermittent Fasting
How Can I Prepare Beforehand To Make My Fast Easier
Eat healthily. If youre addicted to sugar and refined grains, youre going to be fighting that addiction as well as hunger during your fast. Thats super tough, so the more you can kick your refined carb addiction before your fast, the better. You do this by eating whole, unprocessed foods, and a diet high in naturally occurring fats .
Eat irregularly. As explained in the answer to Wont I feel hungry? the more irregularly you eat the more you kill off the hormones that make you feel hungry.
Find a friend. Dr. Fung doesnt mention it in his book, but what works for me too is to find a friend to join you on your fast-inating journey. They provide support and accountability and celebrate with you after.
Clear your calendar. You probably want to avoid dinner parties and lunch meetings. Stick to going for coffee or tea with friends.
How Should I Break My Fast
Try to resist the formidable urge to stuff your face with chocolate cake, hamburgers, and beer to celebrate the end of a long fast. Your stomach and its microbiome will be in a sensitive state and especially vulnerable to any junk you shove into it. The longer your fast, the more careful you should be.
Try to avoid:
- High carb meals. Processed carbs, in particular.
- Nuts and seeds.
- Dairy and eggs.
Your best bet is a fresh salad dressed with extra-virgin olive oil and maybe a bit of chicken or fish. Give that some time to settle in your stomach, see how you feel, and go from there.
Better yet, take advantage of this new beginning to get started on a healthier diet.
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Youre Eating The Wrong Foods While Fasting Intermittently
The reason intermittent fasting is doable for so many people is the fact that youre not giving up food for an unreasonable amount of time. By simply extending the amount of time between dinner and breakfast, or skipping breakfast or dinner, you can reap incredible benefits, including better cognitive function, weight loss and improved digestion. That said, when you are allowed to eat, you need to stay away from unhealthy, processed foods. Since youre eating less often while fasting, its even more important to make sure you get all the essential nutrients that you require when you do eat.
Filling up on lots of empty calories from foods like refined grains and sugary snacks will likely result in you taking in lower levels of certain nutrientsespecially key electrolytes and essential vitamins. To get the most out of fasting and ensure that you feel your best during the process, I recommend adopting a healing diet that consists of lots of organic produce, healthy fats, and high-quality lean protein. This will also help prevent symptoms like fatigue, muscle spasms, weakness and brain-fog.
Whats The Best Way To Determine The Right Dosage Of Fasting Electrolytes
Some people rely on blood tests to check for deficiencies. But the level of electrolytes can vary widely day by day . And its not exactly practical to do repeated blood tests during your fast.
Because there is no one-size-fits-all answer, you will need to find your own optimal level of supplementation based on how you feel. If the dosage is not right either too high or too low it will manifest with specific symptoms.
This may seem daunting in the beginning. But most people get the feel for it after a few days of fasting.
Heres what to watch out for in terms of symptoms:
Not enough electrolytes
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Try Electrolyte Powder Or Tablets
Electrolyte powder is widely available in most health stores and pharmacies. In general, this product and other oral electrolyte solutions are recommended in case of diarrhea and other conditions that may cause dehydration. It’s also a good choice for athletes and active individuals who may lose water and electrolytes during intense exercise.
These nutrients are available in tablet form, too. You’ve probably seen those bottles containing effervescent tablets in different flavors. Just dissolve them in water, and you’ll get a refreshing, healthy drink that keeps you hydrated and balances your electrolyte levels.
Read more:12 Ways to Make Water Taste Better
Whether you prefer electrolyte powder or tablets, it’s important to note that their quality and composition vary among brands. Ideally, choose a formula with no added sugars. If you’re sensitive to stimulants, look for caffeine-free electrolyte powders and tablets. Some of these products are designed for athletes and tend to be higher in electrolytes.
Dietary Sources And Usual Intakes
Foods and beverages containing sodium chloride are the primary sources of sodium. Sources other than table salte.g., sodium bicarbonate and monosodium glutamateare believed to account for less than 10% of total dietary sodium intake . Water from community systems usually contains less than 20 mg of sodium per liter, and it has been estimated that water contributes less than 10% of daily sodium intake . By using a lithium chloride marker to trace the use of salt in cooking and at the table, Sanchez-Castillo et al. found that only 10% of the salt came from the natural salt content of foods, 15% from salt added during cooking and at the table, and fully 75% from salt added during processing and manufacturing.
Because of the high proportion of dietary sodium accounted for by processing, the highest salt intakes are normally associated with a diet high in processed foods and the lowest intakes are associated with diets emphasizing fresh fruits, vegetables, and legumes. In the first National Health and Nutrition Examination Survey , 32% of the sodium chloride consumed came from baked goods and cereals, approximately 21% came from meats, and 14% from dairy products. The FDA’s Total Diet Study, in which a very different methodology was used, showed similar results .
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What Is Smartfast Multi Electrolyte Powder
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SmartFast Multi Electrolyte Powder is a premium all-in-one electrolyte supplement made of 100 percent natural ingredients and no additives of any kind.
Its vegan, contains zero carbs, and is a keto-friendly supplement that boosts your energy, helps you feel full, alert, and relieves muscle cramps after a workout.
This electrolyte supplement is also sugar and calorie-free, allowing you to boost your focus and productivity without interfering with your keto, dieting, or fasting routine.
Zero Sugar And Zero Calories
Sugar is distractive, especially to someone watching their weight or fasting.
I discovered pretty fast when I started intermittent fasting that many electrolyte supplements contain sugar in small quantities, which can interfere with your weight loss program and will certainly break your fast.
SmartFast Multi Electrolyte Powder has zero sugar and zero calories. Unfortunately, you still have to deal with the salty taste it equates to drinking seawater to best describe it. But sadly, there is no way around it if you want a fasting-friendly pure electrolyte drink without any flavorings and additives.
Despite the salty taste, this electrolyte supplement will supply you with the vital minerals needed. It gave me the energy that lasted almost throughout the day.
Whats even better, I did not get any gravings or did not feel hungry through the day at all, which allowed me to complete my intermittent fasting window without obsessing about food.
I just added half a scoop of it to my water two times a day, and I was oozing with energy.
Also Check: How To Succeed At Intermittent Fasting