The Ketogenic Diet And Alcohol Tolerance
A ketosis diet can lead to lowered alcohol tolerance. Your body stores carbohydrates as glycogen, and during ketosis, there are very low levels of it. Low levels of glycogen mean that there are fewer substances in your body to absorb alcohol.
Carbohydrates can reduce blood alcohol levels. In ketosis, there is an absence of carbohydrates and other sources of energy, so alcohol reaches your bloodstream quicker and is processed more quickly. This effect reduces your tolerance to alcohol.
If you are struggling with alcohol abuse or alcohol use disorder, help is available. The Recovery Village offers a continuum of care programs for substance use disorders. Reach out today for more information.
Masood, Wajeed Uppaluri, Kalyan. Ketogenic diet. U.S. National Library of Medicine, 2018. Accessed March 29, 2019.
Finnigan, F. Effects of meal composition on blood alcohol level, psychomotor performance and subjective state after ingestion of alcohol. U.S. National Library of Medicine, 1998. Accessed March 29, 2019.
Best Foods To Break A Fast
When your body consumes anything with calories or substances that the body needs to process and metabolize, you are breaking your fast.
So you have completed your fast and now you need to break that fast. You finally made it to your eating window!! Finding the best foods to break a fast is just as important as the fasting itself.
You dont want to run to your closest Taco Bell and stock up.
Here are some examples of the best foods to break a fast:
- Raw fruits and veggies
- Bone broth
- Leafy green veggies
- Healthy fats
- Nuts and nut butters
- Bonus item-Apple cider vinegar ..I will explain more down below
It is important to break your fast with specific foods but I believe it is also important to start your fast following specific foods.
In my experience, if my last meal was full of nutrients and the right amount of protein, I wasnt hungry the next day. If I eat processed unhealthy crap, I wake up hungry.
Keto Diet Best For Endomorph
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Fasting And Weight Loss
Intermittent fasting isn’t a regimen built around limiting calories , but it can promote weight loss in other ways.
For one, fasting gives your metabolism an overhaul, according to the Harvard T.H. Chan School of Public Health. It works on the same principles as a ketogenic diet. By restricting food , you’ll switch your body from burning glucose for energy to burning stored body fat.
According to an October 2014 study in Translational Research, intermittent fasting can reduce your weight by 3 to 8 percent over three to 24 weeks. A December 2015 review in Molecular and Cellular Endocrinology echoed those results by finding that, on average, participants following a fasting diet lost between 7 and 11 pounds in 10 weeks.
When Should I Exercise
When Varady and her colleagues conducted a study that combined alternate day fasting and exercise, they allowed the participants to pick whether they wanted to exercise on a feasting or fasting day, and found there was no strong preference one way or the other. But the researchers were surprised the dieters actually reported feeling more energetic on fasting days.
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What Can You Eat
When youre not fasting, you can eat the food you normally would. Of course, you shouldnt load up on lots of french fries and doughnuts. But studies seem to show that your health changes for the better when you fast, even if your diet does not. You should still add more fruits, veggies, and whole grains, too, if you dont already eat enough of them.
What Breaks A Fast Foods Drinks And Supplements
Fasting is becoming a popular lifestyle choice.
Fasts dont last forever, though, and between fasting periods you will add foods back into your routine thus breaking your fast.
Its important to do this carefully, and certain foods are better than others.
Additionally, some foods, beverages, and even supplements can unintentionally break your fast, while others dont have much impact.
This article covers which foods, beverages, and supplements are less likely to affect fasting periods and which are best when youre ready to break a fast.
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The Best Coffee To Drink On Your Fast
What is the best kind of coffee for intermittent fasting? The best kind of coffee for intermittent fasting is gold roast or another light roast coffee. These blends contain high amounts of antioxidants and low amounts of acid that wont irritate the digestive system.
If you dont like to drink regular coffee black, youll be delighted by our smooth flavors with no bitterness. Start with our low-acid Chai Spiced Gold Coffee Pouches. Youll still get all of the fasting benefits, but with all of the flavor youve been missing.
The Bottom Line Says Drink Water And
There are different types of fasting and intermittent fasting protocols. Each one has slightly different rules and recommendations. One product may be a must-have in one version and literally a poison in the other.
Thats why I recommend using common sense and trying to stick to the list of the allowed intermittent fasting drinks. However, remember that nothing will happen if you end your fast earlier or have your bulletproof coffee in the morning.
Make sure to do your best most of them time. Stick to the rules 80% of time and remember that making adjustments, being flexible and listening to your body are the recipe for success both with intermittent fasting and a keto diet.
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What Are The Health Benefits Of Fasting
While research is ongoing, theres a laundry list of pretty amazing health benefits associated with being in a fasting state. Why? When you refrain from the consumption of food and caloric beverages, youre giving your body time to focus on processes other than digestion.
Early research on animals suggests that during a fast, cells regenerate and clean house a process known as autophagy.2 Autophagy is essentially your bodys natural way of detoxing getting rid of damaged cells, bacteria and viruses by breaking them down and regenerating new healthier cells.2
Another exciting thing that happens when you fast for at least 12 hours: You can start to burn fat!1 Its known as the metabolic switch. Once your body has used all of its glucose stores , it switches to using fat for fuel.1
This is a natural process, Rodriquez says, Its also known as fasting ketosis.
When practiced regularly, intermittent fasting has been linked to the following health benefits:3
- Weight loss
Fatty Liver Lay Off The Booze Until It Heals
Non-alcoholic fatty liver disease is a huge health epidemic, impacting increasing numbers worldwide including 25% of the US population.16 Research suggests that one of the major contributors is the overconsumption of fructose and sugar sweetened beverages.17 Dr. Evelyne Bourdua-Roy wrote about how common NAFLD is among the patients in her GP practice but also how reversible it is on a low-carb, low-fructose, high-fat, no-alcohol diet in her article How fat is your liver?
The takeaway: Anyone with any fatty or fibrotic liver issues should avoid fructose and alcohol until the liver has healed. If you have liver problems you should avoid alcohol under all circumstances, says Lustig.
Can You Drink Lemon Water During Intermittent Fasting
In addition to the lemon slices, a small splash of lemon moves in a grey zone during intermittent fasting.
Suppose you want to be on the very safe side. In that case, it is better to leave a slice of organic lemon in the water, as the tiny amounts of calories come from carbohydrates, which technically can activate all three nutrient sensors.
Nonetheless, a splash of lemon will not negate all the benefits of fasting.
Since there is a low basic level of autophagy in the body at all times, it cannot be 100% deactivated immediately, especially not by relatively negligible amounts of macronutrients.
Can You Drink Coffee With Added Ingredients While Fasting
So, what if you like your coffee with added ingredients like cream?
While coffee with high-fat add-ons like cream and butter are keto-friendly, its not allowed during the fast.
Thats because those add-ons could disrupt your fasting.
Though its not scientifically proven, the general rule of fasting has it that it takes about 50 calories to break a fast. And many popular added ingredients easily run over the calorie limit.
For example, 1 cup of coffee with 1 tbsp of cream runs about 52 calories. Fancier drinks like latte and cappuccino can contain upwards of 100 calories per cup. And thats without sugar.
With added ingredients, its far likely that your morning cup of joe will get in the way of your fasting.
Instead, if you are to have a cup of coffee while fasting, go for black with no sugar. It helps you stay minimal with your calorie intake and keep yourself in the fasted state.
What can you drink while fasting other than coffee?
Calorie-free drinks can be a great way to stick to your fasting and fight off hunger and cravings. And if coffee is not your thing, here are several other drinks you can enjoy during your fasting period.
The Basics Of Intermittent Fasting
Intermittent fasting is more than just not eating. The goal isn’t calorie restriction it’s giving your body a break from food so that it can focus its energy on cleansing, rather than digesting.
Your body contains proteins and other structures that constantly become dysfunctional or die, according to the Walter and Eliza Hall Institute of Medical Research . This isn’t a bad thing it’s a necessary process for optimal health.
Enter a process called autophagy. Autophagy is a form of cellular cleansing where the body marks damaged parts of cells and unused proteins as potentially harmful. Once your body gets this message, the damaged parts are cleared out, according to February 2018 research in Obesity.
However, if autophagy is never initiated, dead or dysfunctional cells can accumulate in the body, which can lead to diseases like lupus, type 1 diabetes and cancer, per the WEHI. Fortunately, fasting can trigger the cleansing process, per the Obesity research.
There are many different fasting patterns to pick from, but all of them involve eating during specific windows of the day and then abstaining from food otherwise, according to Johns Hopkins Medicine. For instance, the popular 16:8 diet provides an eight-hour eating period followed by 16 hours of fasting.
Be Aware Of Diminished Willpower
Maintaining a healthy ketogenic lifestyle requires focus and willpower. When you drink, your inhibitions and willpower weaken. This is why its so easy to go for a few pieces of pizza at 2 a.m. after a night of consuming alcohol instead of a handful of pistachios and a glass of water.
So even if you choose your low-carb alcohol carefully, the choices you make after those drinks may end up throwing you out of ketosis.
This isnt meant to be a buzzkillits simply something more to consider when opting for a second or third drink.
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Intermittent Fasting And Infused Water
If you want to flavor water, a natural way is probably generally better.
For example, you can put a few slices of organic lime, lemon, orange, or cucumber in a carafe and fill it with water.
This way, you add a light natural aroma to the water that will not affect fasting significantly as long as you do not eat the slices.
However, this aid shouldnt be overused. Once you are used to intermittent fasting, you will be able to get along without it anyway.
Leangains Protocol Or The 16/8 Method
With the Leangains version of IF, you eat during an 8-hour window and fast for 16 hours. This method can fudge a little bit in either direction, so 14/10 or 15/9 also works.During your eating window, you can either eat two or three meals. Ideally, youre not snacking for the whole window. This method can be pretty easy to follow just by having an early dinner and a later breakfast. Or, if youre able to skip breakfast, that works too. It’s ok to drink water, black coffee, herbal tea, or even bone broth in some cases during the fasting window.Women should only fast for 14 to 15 hours at a time, due to their more complicated hormonal makeup. While there’s a lot of good research on the efficacy of intermittent fasting, much of it is done with male subjects , so it’s important to take sex into account when planning your diet. This isn’t to say that fasting doesn’t’ work for women, it’s just to say that women have more to consider, especially premenopausal women. There’s preliminary evidence that menopausal and postmenopausal women may find more success with both IF and keto, due to their lower levels of estrogen.
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Supplements More Likely To Break A Fast
- Gummy multivitamins. These commonly contain small amounts of sugar, protein, and sometimes fat, which could break your fast.
- Branched-chain amino acids . BCAAs appear to trigger an insulin response that opposes autophagy (
Supplements may be used during fasting periods, although some may be better absorbed with food. Supplements that contain calories or sugar are more likely to break your fast.
To break your fast, start by eating gentle foods and be sure not to overeat.
Things You Should Drink While Doing Intermittent Fasting
·And you want to be taking it with something like Bulletproof coffee which will actually make it effective for you while doing Intermittent Fasting. Almond Milk. This milk is very low in carbohydrates, calories and great for vegans. Also, please note that when choosing this milk, you need to avoid the kind with sugar or extra protein.
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Cant Easily Stop Its Your Brain Chemistry
Many people who have trouble moderating their eating or drinking may often beat themselves up. Clay describes his feelings of self-hatred for his once uncontrolled eating and drinking. But as Bitten Jonsson a registered nurse who specializes in sugar addiction states: the inability to quell cravings and moderate ones consumption whether of high-carb foods or alcohol has less to do with willpower and more to do with the altered biochemistry of the brain.
The brain chemistry that drives the addict to seek pleasure beyond the point of satiety is similar, whether the user favors Jack Daniels or Jack-in-the-Box, says Dr. Vera Tarman, author of Food Junkies, a book that Jonsson recommends for all sugar addicts.
Dr. Robert Lustig agrees, noting that neuroscience and addiction research shows that the brains dopamine pathway is the same whether it is sugar, alcohol, nicotine, cocainewhatever.10All hedonic substances and all hedonic behaviors work through the same dopamine pathway, says Lustig, the best-selling author, anti-sugar advocate and pediatric endocrinologist.
When you are addicted to one substance and find yourself abstaining, your dopamines modus operandi is to find a substitute trigger, says Lustig.
The takeaway: if you are doing a low-carb or keto diet to help deal with a disordered or addictive relationship to carbs or sugar, addiction transfer to alcohol may occur. Our experts recommend abstaining.
The Science Of Intermittent Fasting
Intermittent fasting is an eating schedule that alternates between fasting and feeding. You set a time window for eating, eat only within that window, and fast the rest of the time.
For example, you might eat only between the hours of 10:00 AM and 6:00 PM .
IF is not a diet in the conventional sense, but rather, an ancient pattern of eating.
Historically, during hunter-gatherer days and even earlier, our ancestors were often in a natural fasting state while seeking food.
Modern industrial agriculture may have eliminated hunger for most people, but the widespread availability of packaged, processed food has also led to many new diseases stemming from obesity and high blood sugar.
Essentially, it turns out that having food available all the time is unnatural, and modern approaches to fasting work by reintroducing periods of scarcity for health purposes.
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- Growth hormone release
In a nutshell, avoiding food intake while fasting enables your body to naturally cleanse, repair and regenerate cells and tissues for optimal function.
Fasting also works incredibly well for fat loss because it allows you to eat fewer overall calories and burn more fat with less hunger.
Added bonus benefits include better cognition, brighter mood, and greater energy levels.
Not coincidentally, many of the benefits of fasting overlap with those of ketosis, which well cover more later in this article.
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