Why Do Intermittent Fasting Then
So if fasting per se isnt what results in weight loss and health improvements, why then do intermittent fasting in the first place?
Well, although fasting doesnt seem to have any magical properties in and of itself, there are a number of good reasons why you should consider doing intermittent fasting! This is, after all, why we often use this approach with many of our online fitness coaching clients!
So here are a few reasons why you should consider doing intermittent fasting :
1. More structured eating
How often have you found yourself mindlessly snacking between meals? A couple of cookies with your coffee, a small piece of cake that Suzy brought for her birthday at work, a few nuts and dried fruits before dinner, some popcorn with a movie at night. When you think about it, little snacks here and there can add up to quite a few calories. Well, the more structured eating that is a result of intermittent fasting can eliminate this problem and can help people better control their diet.
2. Bigger, more satisfying meals
Eating every 2-3 hours sucks. For one, its impractical and makes you think of food all day. It also means that you never really get to eat big meals, especially if you are a smaller, physically inactive person. On the other hand, more infrequent meals that are larger in volume and provide more calories are usually much more satisfying and may help you feel fuller for longer.
3. Sustainability and adherence
4. Social Flexibility
5. Improved hunger awareness
Diet Improves Intermittent Fasting With Ketosis
Since both intermittent fasting and a ketogenic diet use ketosis to burn fat for energy, they do incredibly well together.
However, intermittent fasting is not a must to reach ketosis.
So if fasting is not for you or does not fit into your everyday life, you can still follow a ketogenic diet and gain similar benefits.
But on the other hand, you wont reap the more profound benefits of intermittent fasting without a lower-carb diet.
Because if your body has to burn through full carbohydrate stores before entering ketosis, you have significantly less time to burn fat while fasting.
Nevertheless, my experience is that intermittent fasting makes everyday life easier rather than more complicated. Accordingly, it saves time and money.
If you are into intermittent fasting, check out my article about the One Meal A Day schedule, which I use to bring even more flexibility and efficiency into everyday life.
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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.
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Be Mindful Not To Overeat
It can be easy to overeat between fasting periods.
Although fasting doesnt emphasize what you eat as much as when you eat, its not designed to be an excuse to eat unhealthy foods.
Overeating and eating junk food between fasting periods can cancel out the health benefits of fasting. Instead, choose minimally processed, whole foods as much as possible for the most overall health benefits.
When youre ready to break your fast, start with foods and drinks that will be gentle on your digestive system. Avoid foods that are especially high in sugar, fat, and fiber. Additionally, take care not to overeat.
Fasted Lemon And Cayenne Pepper Water
Drinking warm lemon water with non-irradiated cayenne pepper doesn’t break your fast. Lemon Juice and cayenne pepper both have anti-fungal, detoxifying, and immune boosting properties. Its really the best way to start your day if you’re doing Intermittent Fasting for Body Cleansing and Purification properties. If you don’t believe that this combination won’t break your fast, opt for one of the previous options.
We recommend drinking this mixture with a straw so that you don’t cause unnecessary erosion from the acidity of the lemon to your tooth enamel. Your dentist will thank you.
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How Often Should You Drink It
You can have anywhere from 3 to 5 cups of black coffee per day and this shouldnt break your fast.
Drinking coffee with a less amount of caffeine substance like darker roast can erase the concerns and doubt it has around the blood sugar levels.
Furthermore, the consummation of a moderate amount of black coffee amid intermittent fasting is impeccably solid however, you would also need to avoid most addictive substances like sugar or creamer.
In truth, black coffee improves the benefits of your intermittent fasting. Black coffee is often incorporated with decreased irritation and progression of brain function.
Nonetheless, you still should try to control or clear the consummation of high-calorie additives during your fasting.
Intermittent Fasting Food List: How To Choose The Best Foods
Eating during intermittent fasting is more about being healthy than just rapidly losing your weight. Thus, it is critically important to choose nutrient-dense foods such as veggies, fruits, lean proteins, and healthy fats.
The intermittent fasting food list should contain:
1. For Protein
The Recommended Dietary Allowance for protein is 0.8 grams of protein per kilogram of body weight. Your requirements may vary depending on your fitness goals and level of activity.
Protein helps you lose weight by decreasing energy intake, increasing satiety, and boosting metabolism.
Besides, when combined with strength training, increased protein intake helps build muscle. Having more muscle in the body naturally increases your metabolism, as muscle burns more calories than fat.
A recent study suggests that having more muscle in your legs can help reduce belly fat formation in healthy men.
The IF food list for protein include:
- Poultry and fish
- Dairy products such as milk, yogurt, and cheese
- Seeds and nuts
- Whole grains
2. For Carbs
According to the Dietary Guidelines for Americans, 45 to 65 percent of your daily calories should come from carbohydrates .
Carbs are the major source of energy for your body. The other two are protein and fat. Carbs come in various forms. The most notable of them are sugar, fiber, and starch.
Make sure to choose foods that are high in fiber and starch but low in sugar.
The IF food list for carbs include:
- Sweet potatoes
3. For Fats
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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.
Why Is What You Drink So Crucial
Hydration is vital. Its easy and common to become mildly dehydrated when you fast. Its surprisingly simple to forget to drink while youre in the fasting part of your cycle, or to mistake thirst for hunger and ignore it. You may not realize it, but a significant part of your fluid intake comes from your food.
During your fasting window, you dont get water from your food. So, youll need to monitor your thirst and make a conscious effort to drink. Its essential for you to remain hydrated. However, hydration isnt the only thing to keep in mind when you choose what to drink when you fast. Drinks with sugar or carbs provoke an insulin response, which causes your body to secrete the hormone insulin. And insulin can cause you to miss out on the benefits of intermittent fasting.
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Which Drinks Are Allowed During The Fasting Window
I also get a lot of questions on the weight loss drinks many people use during fasting. So today, Im going to clarify which drinks you can have during fasting and which you shouldnt.
First is garlic water. If you add honey to this drink, so you cant drink it. But if you skip adding honey, then you can drink the garlic water
Second is cardamom water. Yes, you can have cardamom water while fasting, and you can also chew the pots and seeds along as cardamom is very low in calories, plus its very beneficial during fasting state.
The third drink that can be consumed while fasting is Apple Cider Vinegar. You can mix it with either room temperature water or warm water. But mixing it with warm water will rape you more benefits.
Fourth, is lemon juice. Yes, you can have lemon juice mixed with water, but I will still recommend having it in less quantities at a time.In fact, both Apple Cider Vinegar and lemon juice must not exceed half teaspoon to one teaspoon at a time mixed with water. And if you wish to have it again, then, give a gap of 2 hours.
Next is chia and basil seed drink. And this is not something that you can have during the fasting state.
How about turmeric tea? Yes, you can have turmeric tea, but ensure to make it in smaller quantities and using just about 1 teaspoon to half a teaspoon of turmeric at a time. You can also add black pepper to it, but avoid adding any healthy fats like olive oil, coconut oil or clarified butter.
Gentle Foods To Break A Fast
When youre ready to break your fast, its best to ease out of it. Toward the end of your fast, you might want to introduce small portions of foods that are more easily digested, so you dont overwhelm your digestive system.
Breaking your fast with foods that are especially high in fat, sugar, or even fiber can be difficult for your body to digest, leading to bloating and discomfort.
Foods and drinks that can be even more shocking to your system after a fast include those like a greasy cheeseburger, slice of cake, or soda. Even high-fiber raw produce, nuts, and seeds may be difficult to digest.
On the other hand, nutrient-dense foods that easy to digest and contain a bit of protein and some healthy fats can break your fast more gently.
Below are a few examples of what to eat to break your fast.
Breaking your fast with healthy foods that may be better tolerated can help replenish important nutrients and electrolytes while easing food back into your diet.
Once youre tolerating gentler foods, add in other healthy foods like whole grains, beans, vegetables, nuts, seeds, meat, poultry, and fish and return to eating normally.
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Can You Drink Coffee While Fasting
You may have heard about the benefits of intermittent fasting and considered doing it, but theres one burning question on your mind: Can you drink coffee while fasting? Going without food for long periods of time might be possible but a morning without your cup of caffeine sounds unmanageable.
Dont give up hope for a successful fast yet. Heres the good news: You dont have to break the caffeine habit while youre fasting but what you put in your coffee can change the results of your fast. Before you start your fast, read on to find out what the science says about intermittent fasting and coffee.
What Exactly Is Fasting
According to the Merriam-Webster Dictionary, to fast can mean one of two things:
As you can understand, since fasting can, technically, mean both completely abstaining from food AND eating a little/not eating some foods, were in a bit of a pickle.
Remember when, at the start of this article, we said that things are not as straightforward as you may think? Well, this is partly why.
Hold your horses, though, because this is going to get a little more complicated.
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Potential Negative Effects Of Intermittent Fasting And Lchf
Is it normal that during fast I am quite cold? like hands and feet especially feet at night thanks. Hope Its not the sign my REE is going down.
No, it is not normal to be cold it means your REE is going down. Try to eat sufficiently on eating days or consider fasting less often. If it continues, you should consult your physician.
I have started intermittent fasting by skipping breakfast. Today i saw this on medXp: In study, skipping meals is linked to abdominal weight gain
I am sure the study was not done with low carb diets so there is that. What do you think?
This was an animal study and I would ignore it. Most studies proving that you must eat all the time prove nothing of the kind. Eating all the time to lose weight? I dont think so.
My health care practitioner is completely on board with LCHF in fact, advocates it for all patients. I have had limited success in using LCHF in fat loss. Although gaining muscle, my weight loss is minimal after 4 months of solid, no-cheating LCHF plan .I am currently trialling 16:8. My HCP is completely AGAINST fasting, as he claims that there is definitely protein status loss. He didnt mention starvation mode or anything like that, just a major concern that the level of protein in the body is always affected by IFWhat is your take on this? Does protein get used in the same way that fat stores do? If so, can you compensate by eating more protein in the 8 hour window?
No, it does not make sense to me.
Is 16/8 Intermittent Fasting Right For You
16/8 intermittent fasting can be a sustainable, safe and easy way to improve your health when paired with a nutritious diet and a healthy lifestyle.
However, it shouldnt be viewed as a substitute for a balanced, well-rounded diet rich in whole foods. Not to mention, you can still be healthy even if intermittent fasting doesnt work for you.
Though 16/8 intermittent fasting is generally considered safe for most healthy adults, you should talk to your doctor before giving it a try, especially if you have any underlying health conditions.
This is key if youre taking any medications or have diabetes, low blood pressure or a history of disordered eating.
Intermittent fasting is also not recommended for women who are trying to conceive or those who are pregnant or breastfeeding.
If you have any concerns or experience any adverse side effects while fasting, be sure to consult your doctor.
16/8 intermittent fasting involves eating only during an 8-hour window and fasting for the remaining 16 hours.
It may support weight loss and improve blood sugar, brain function and longevity.
Eat a healthy diet during your eating period and drink calorie-free beverages like water or unsweetened teas and coffee.
Its best to talk to your doctor before trying intermittent fasting, especially if you have any underlying health conditions.
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A Final Word From Energetic Lifestyle
The bottom line? It is okay to consume black coffee even during the consumers intermittent fasting. As long as it is taken in as pure black coffee without any sugar or creamer and is consumed in moderate amounts, then you can expect no harm from doing so.
Just remember to also consume water during the fasting period so that your stomach would not be harmed, and the acid levels of your body will not skyrocket.
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Energetic Lifestyle Team
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