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.
Skip These Drinks When Fasting
Merotto gives a thumbs down to these beverages during fasting windows:
Sweetened tea or coffee Once you add sugar, flavored syrup, milk or cream, these drinksdecaf or caffeinatedwill officially break your fast.
Alcohol Beer, wine, cocktails, and spirits are a hard no for Merotto. These all contain calories and should be consumed only in moderation, if at all, during the non-fast portion. If youre following a calorie-limited fast, note that alcohol will replace some of your food calories.
Diet soda or soda While most diet sodas are technically calorie free, we dont have enough evidence as to whether they should be consumed during a fast, says Merotto. There is some evidence that artificial sweeteners such as sucralose and aspartame often contained in diet sodas may cause a rise in insulin response due to a chemical reaction in the brain similar to when actually sugar is consumed. More research is needed, but neither diet sodas nor their sugar-laden regular soda counterparts have been shown to be supportive of weight loss goals, she says.
Protein shakes or smoothies Protein supplements and powders contain calories and will trigger an insulin response, breaking a fast, Merotto says. They can, however, be a good way to break a fast as protein is very satiating, and can act as a quick and convenient recovery drink for those who work out in the mornings before ending their fast.
Should You Try Intermittent Fasting?
Does Drinking Diet Soda Break A Fast
Most diet sodas are free of calories and carbohydrates, therefore they should not interrupt your bodys fasting state.
While there is limited research regarding diet soda and intermittent fasting specifically, there is extensive research showing that aspartame, sucralose, and other non-nutritive sweetener consumption does not raise blood glucose or insulin levels.
Before consuming a diet soda in your fasting state, be sure to check the nutrition facts panel to ensure that the soda is in fact calorie and sugar-free to ensure that you do not interrupt your fast.
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Intermittent Fasting And Coke Zero
Although Cola Zero varies in its composition, it always contains aspartame and acesulfame K.
Besides aspartame, the heat-stable sweetener acesulfame-K in zero drinks increases insulin levels to the same extent as glucose, according to studies .
Therefore, coke zero is not suitable for autophagy and weight loss.
Furthermore, zero-calorie sweeteners stimulate cravings in the brain a characteristic that does not fit intermittent fasting .
Accordingly, researchers have found that zero and light drinks instead of regular soft drinks do not lead to the desired calorie reduction because of the increased appetite .
Intermittent Fasting Things To Consider During Fasting
Can you drink bone broth while you are fasting?
Yes I highly recommend bone broth. It contains numerous minerals and vitamins and is quite filling in terms of reducing hunger pangs. The other benefit is that you can add a good amount of sea salt to it. The other fluids taken during a fast water, tea, coffee dont have sodium and you can become dehydrated. Mild dehydration, for example, may lead to cramps and headaches during longer fasting.
So, yes, bone broth is highly recommended . Also very Paleo in the sense that this is a very traditional food with a long tradition.
While fasting is it okay to drink coffee with milk? I cant do black coffee. I have a little milk with my coffee.
Technically, the milk does not fall within the guidelines of a true fast, but the small amount of milk/ cream added to coffee can improve compliance for some people. So in our program, we allow milk/ cream in coffee, but no sweeteners or sugar.
I am sorry for this stupid question but how much is little amount of cream ?:-)))) I want to hear it from you because otherwise I am starting thinking that 250 ml are ok, which I dont think so:-) I am on my day 3 of fasting and today I had whipped heavy cream 2x 40g in my coffee. Is this too much?
Yeah, I was more thinking along the lines of 1-2 teaspoons, not the whole carton. Because cream still contains milk protein, it will stimulate insulin which defeats the point of fasting. Pure fat, such as coconut oil, will be less.
Intermittent Fasting And Type 2 Diabetes
I am a type 2 diabetic off all meds and have been on a LCHF diet for 8 months. When I try fasting for multiple days my blood sugars scores are in the low 60s and have been taught that this range is to low and need to have some food. Is this normal when fasting and short term affect. Is it normal for sugar levels to be low during fasting? Also ketone levels average per day is 2.5.
If you are taking blood sugar medications, then you must be very careful to avoid low sugars and work with your doctor. Otherwise, your body should be able to manufacture new glucose during fasting, although in rare cases, some people still develop hypoglycemia.
Sugars should normally be low during fasting and ketones increased. This is the normal situation as ketones are produced as energy for the brain.
Does the presence of ketones in the urine indicate improved insulin in someone with T2 diabetes when the ketones are the result of ketogenic diet?
Ketones are produced by the body when insulin levels are low for the brain to use as fuel. Some people measure it to make sure that their diet is sufficiently low in carbohydrates
What exactly does eGFR of 80ml/min mean in a type 2 Diabetic and what can the patient do to prevent further kidney disease?
An eGFR of 80 is pretty close to normal. The only way to prevent diabetic kidney disease is to get rid of the diabetes. Anything else is just rearranging chairs on the Titanic
What is best fasting regime to help diabetic who had high HbA1c above 10 ?
What Are The Benefits Of Intermittent Fasting
Greater Fat Burning: Research has shown that fasting for relatively long periods may result in greater fat burning and accelerated fat loss, even when total daily calorie intake remains the same. Most people find that they’re able to have a few more of their favorite “cheat” foods during the feeding window and still see results. This is why IF is such an appealing diet for many people.
Adherence: Other reasons why so many individuals love IF are that it’s relatively easy to get used to and stick with, and it’s a diet you don’t have to discontinueâever. You can do intermittent fasting long term with no adverse health effects. Instead, you’ll actually see health benefits from IF.
Read Also: 14/10 Fasting
How Supplements Affect Fasting
Becoming deficient in nutrients while fasting is unlikely, but it depends on how restrictive your fast is and how long it lasts.
Some people choose to take supplements while fasting to ensure adequate vitamin and mineral intake. Fasting too frequently could lead to nutrient deficiencies if your diet is already low in vitamins and minerals .
If you supplement while fasting, its important to know which supplements could break your fast. This will help you decide if you should take them with a meal or during your fasting period.
The Final Word On Intermittent Fasting And Drinking Bone Broth
“Any drink that contains calories is technically not permitted during the fasting period,” says Reaver. “Ample intake of water is very important during fasts to avoid dehydration on fasting days or during fasting windows.”
There is, however, an entire bone broth diet that’s actually a form of intermittent fasting. It’s designed to include bone broth during fasting days. On this plan, you follow a paleo diet five days a week and replace snacks with bone broth. Then you consume only bone broth on the other two days. Using this modified fasting style, you can drink bone broth while intermittent fasting.
So far, the medical community has yet to reach a consensus on whether drinking bone broth causes the release of insulin or whether it delivers on its health claims. So until more is known, your best bet is to stick with water, unsweetened tea and coffee, and lemon water during fasting windows. You can then load up your diet during eating windows with well-balanced whole foods.
Also Check: Can You Drink Alcohol While Intermittent Fasting
Intermittent Fasting For Autophagy
The second primary reason for intermittent fastings burgeoning popularity is myriad health benefits.
Besides weight loss, so-called autophagy is predominantly responsible for the rejuvenating effects of fasting.
As soon as food becomes scarce, this intracellular recycling system kicks in, breaking down broken cellular parts and directing toxins out of the body.
In this way, autophagy prevents precisely those modern diseases that plague us today. For example, these may be cancer, diabetes, cardiovascular diseases, polycystic ovary syndrome , Parkinsons disease, or Alzheimers disease.
In this context, the positive effect of autophagy is so groundbreaking that it was rewarded with the Nobel Prize in Medicine .
But how is autophagy turned on and off?
To this end, three primary nutrient sensors exist in our bodies:
- Insulin: Sensitive to carbohydrates and proteins.
- mTOR: Sensitive to proteins
- AMPK: Sensitive to lack of energy in cells
Since AMPK can also be affected by fat, any caloric food breaks a fast.
However, many experts forget that there are also non-caloric substances that can interfere with fasting.
Although they sometimes have only a marginal effect on blood glucose, intense non-caloric sweeteners can significantly increase insulin levels.
They can stop both autophagy and fat burning. For this reason, not only any calories but also sweeteners in drinks are a no-no during the fasting period.
Carbonated Water Vs Flavored Water
Carbonated, or seltzer, water is allowed when intermittent fasting, but make sure you’re diligent about reading labels. While true seltzer water doesn’t have any added sweeteners, some flavored water drinks do, and it’s easy to get confused.
Read the ingredient lists and avoid anything with added sugar or artificial sweeteners, like aspartame or sucralose. Even water flavored with natural no-calorie sweeteners like stevia may kick-start a sugar craving and make it harder for you to stick your fast.
Choose plain seltzer water or seltzer waters that are flavored with natural flavors or fruit essences only.
Can You Drink Diet Soda While Intermittent Fasting
The sweet taste is a particular topic in the context of intermittent fasting. On the one hand, it is already challenging to get rid of it. On the other hand, it additionally promotes cravings.
Most sugar-free sweeteners have zero proteins, carbohydrates, fat, or calories.
But what many diet gurus forget is that insulin release is not only stimulated by blood sugar.
However, this is what happens with sweeteners many can increase insulin levels even more than the sugar in regular coke.
Unsweetened Tea Or Coffee
Coffee and tea should be consumed without any mixtures like milk, flavored syrup, artificial sweeteners, sugar, or cream. Its best to avoid sugars even during eating hours. However, some feel that adding some milk or fat can curb hunger, so try it this way, only in the eating window as they will break your fast. Herbal teas and decafs should be brewed only in water to make them calorie-free. Do not overdo caffeinated varieties, since they can cause irritability and poor sleep. This applies particularly if consumed on an empty stomach, which is usually the case when you are fasting.
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What To Drink While Intermittent Fasting
- Intermittent fasting boasts a lot of health benefits and some beverages, like tea or black coffee, are acceptable to drink
- During fasting windows, you will not eat anything
- Because our goal is for you to get healthy we want you to beware of diet beverages too
Intermittent fasting holds the potential for a lot health benefits. By not eating you won’t have to do dishes, plan what you will eat, or even cook. You will now have more time on your hands and be able to clear out old and dead cells from your body!
Intermittent fasting is NOT about starving yourself. Its more about when you eat, than how much you eat.
So what exactly can you consume while following an intermittent fasting plan? And are there drinks that can make it easier or more effective?
We wanted to get to the bottom of that question, and heres what we discovered: there are entirely different guidelines for what you can eat and drink to get the most out of intermittent fasting. And it all depends on whether youre in your eating window or your fasting window.
What Drinks Should I Avoid While Fasting
During your eating window, there are few limits on what you can or cant drink. Of course, its always best to avoid drinks with sugar or artificial sweeteners. If your intermittent fasting goal is to lose weight, theres no rule that says you cant enjoy the occasional soda, juice, or even a milkshake during your eating window. During your fasting hours, however, its another story.
Steer clear of any drink with more than nine calories. But, dont be fooled by diet soda, despite their no-cal or low-cal sales pitch, they can spike your insulin levels and wreak havoc on your fasting plans. Below are some beverages which might sound fasting friendly, but its best if you dont drink them.
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‘can I Drink Coffee While Fasting’
I heard the same question almost every time I gave pre-op instructions to a patient: Once I got to the part about nothing to eat or drink after , nearly every one of them would look at me in anguish and ask, Does that mean no coffee??
I feel you.
As a connoisseur of caffeine, myself, I understand that fasting can be difficult enough without giving up coffee to do it. And the good news is: sometimes you dont have to!
The answer to this question depends on the type of fasting youre doing. Can you drink coffee while doing
Pre-surgical fasting? No, you absolutely may not drink coffee after the cut-off time youre given. Thats because the medications used in general anesthesia make it easy for stomach contents to regurgitate into the esophagus, where they can be inhaled. Not good. So, you should never eat or drink anything for several hours prior to a surgery with general anesthesia.
Intermittent fasting? Yes, you can drink black coffee if youre doing intermittent fasting . IF is based on a concept called time-restricted feeding in which you take in calories only during a small window of time each day. But black coffee does not contain calories, so drinking it wont break your fast. Now, if you add cream or sugar, then youve blown your fast because those things contain calories.
/4beverages That You Can Have
When fasting you have to keep your carbohydrate intake below 50 grams per day to maintain ketosis. Here are a few beverages you can consume while fasting.
Water- Plain water contains zero calories and will keep you hydrated during a fast.
Coffee or tea- If you want to drink tea or coffee then do not add sugar, milk, or cream in it.
Apple Cider Vinegar- Drinking diluted apple cider vinegar is also a good option. This drink helps you stay hydrated and prevent cravings during a fast.
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What Can You Drink While Intermittent Fasting
Updated on Medically reviewed byKimberly Langdon, MD
Obesity is spiking at alarming levels all around the world. According to the Center for Disease Control and Prevention, the prevalence of obesity in American adults increased from 30.5% to 42.4between 2000 to 2018.
Among all the diet options, most Americans tend to choose intermittent fasting. It has been in practice all around the world for thousands of years and has made a great comeback recently. The popularity of this eating pattern goes beyond shedding a few pounds. Its like giving your body a major detox.
One of the most common questions googled about intermittent fasting since it got mainstream attention is what one can drink during their fasting windows?. In this article, you will learn everything about what you could drink during your intermittent fasting phase and some simple tips weight loss.