Dietary Advice Between Fasting Periods
Dear Dr. Fung, I have been following your blog and protocols since last July with much success, and have the Insulin Index paper from Marty Kendall. I look forward to your every post.
What do you suggest about using Whey Protein Powders and what is their impact on insulin? Mark Sisson wrote whey can lower insulin yet often heard is that as a concentrated Dairy, whey protein raises insulin.
I advise against using whey powder for the main reason that it is a highly processed chemical, not a real food. Whey can stimulate insulin, but also is very satiating, so the effect on weight is likely closer to neutral.
Is it necessary to take a multi vitamin on the HFLC or Ketogenic diet?
If you eat a diet predominantly of whole, unprocessed, real foods, then no, it is not necessary.
Seems the rage today is taking care of the gut flora from both probiotics and prebiotics. Are there foods you recommend that help the gut flora. Some diets like Perfect Health Diet recommend safe starches such as potatoes and rice to feed the good bacteria in the gut. Do you personally eat rice or potatoes? Can we get sick from not getting adequate amounts of these safe starches and can you comment on proper care of the gut?
I know that I will ruffle some feathers, but I am quite skeptical about the gut micro biome theory with regards to obesity. So, there are no foods I recommend for that reason alone.
None that I am aware of.
Adjust Your Workout Routine
When just finished working out, eat all of your calories in one meal and then consume small meals every 2-3 hours after that until dinner time. If you plan on working out later in the day, break your fast by eating half of what you would normally eat at lunchtime and then move into three smaller meals throughout the day, with each serving size depending upon how long ago you worked out.
You can do intermittent fasting in many ways to maximize your results. It is crucial to adapt your workout routine around the fast. Do some exercise first thing in the morning when you have the most energy, and be mindful of what types of movement to do during the day.
Be careful with your exercise routine if youre not fueling your muscles well enough, consider lower-impact workouts on fasting days, and drink a lot of water.
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Common Obstacles To Eating A Healthier Diet
Varady dabbles with intermittent fasting herself, typically for a few weeks after the holidays to lose a few pounds. The 16:8 plan is less intense than the other plans, but if she wants a more rapid weight loss, shell opt for alternate day fasting.
The first five fast days are pretty tricky, but once your body gets adjusted to that kind of up-down pattern of eating, it actually gets really easy, Varady told TODAY.
So how do you boost your chances of intermittent fasting success?
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Ketosis And Weight Loss
Since fasting is the most effective way to lower insulin levels, it is essential for weight loss. Accordingly, insulin is the crucial storage hormone in the human body.
Therefore, it is responsible for signaling cells to take up glucose from the bloodstream and store excess energy as fat or glycogen.
Furthermore, insulin blocks the enzyme that can break down body fat .
Accordingly, scientists can predict about 75% of possible weight gain and loss in overweight people by analyzing their insulin levels .
The 16-hours of fasting cut off the supply of nutrients, lower insulin levels, and thus end the bodys storage mode.
The body can then begin to break down the carbohydrate stores . Once the glycogen stores are empty, your body can start to burn stored fat for energy.
This fat burning process is called ketosis and, contrary to many myths, is an entirely natural mechanism that has ensured our species survival.
Nature has designed the body to build up fat reserves during abundance and tap into this body fat for energy when food is scarce.
Nowadays, instead of food shortages, we experience an endless summer and eat round the clock. Thus, we gain weight.
Therefore, intermittent fasting can help to restore the natural balance between feasting and fasting.
Vitamin D Fortified Milk
The recommended intake of calcium for an adult is 1,000 milligrams per day, about what youd get by drinking three cups of milk per day. With a reduced feeding window, the opportunities to drink this much might be scarce, and so it is important to prioritize high-calcium foods. Vitamin D fortified milk enhances the bodys absorption of calcium and will help to keep bones strong. To boost daily calcium intake, you can add milk to smoothies or cereal, or even just drink it with meals. If youre not a fan of the beverage, non-dairy sources high in calcium include tofu and soy products, as well as leafy greens like kale.
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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.
What Can I Eat While Intermittent Fasting
During the times when youre not eating, water and zero-calorie beverages such as black coffee and tea are permitted.
And during your eating periods, eating normally does not mean going crazy. Youre not likely to lose weight or get healthier if you pack your feeding times with high-calorie junk food, super-sized fried items and treats.
But what Williams likes about intermittent fasting is that it allows for a range of different foods to be eaten and enjoyed. We want people to be mindful and take pleasure in eating good, nutritious food, she says. She adds that eating with others and sharing the mealtime experience adds satisfaction and supports good health.
Williams, like most nutrition experts, regards the Mediterranean diet as a good blueprint of what to eat, whether youre trying intermittent fasting or not. You can hardly go wrong when you pick complex, unrefined carbohydrates such as whole grains, leafy greens, healthy fats and lean protein.
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What Should I Eat While Im Intermittent Fasting
Its important to note, during scheduled eating times, it is important that healthy, nutritious foods be consumed. Just because youre fasting doesnt mean that eating clean isn’t necessary!
As much as intermittent fasting is based around timing, your diet remains equally as important to lose weight. Intermittent fasting has been found to increase mindful consumption, meaning those who practice intermittent fasting are much more conscious about their eating habits. Meal planning is an effective way to stay on track during eating times.
But just because youre eating clean doesnt mean you have to sacrifice taste. Whether youre eating a green power smoothie or peanut butter protein smores, BioHealth Nutrition offers clean ingredients and nutrient-packed formulas without sacrificing texture or taste.
By following a consistent fasting plan and consuming nutritious foods during scheduled eating periods, you will begin to see the many health benefits of intermittent fasting.
How Can I Suppress Hunger During Intermittent Fasting
Eat high-fiber foods, such as nuts, beans, fruits and vegetables, and high protein foods, including meat, fish, tofu, or nuts, during your eating window, Varady advised. Chewing high-fiber gummies can also help.
Drink lots of water. People tend to think they’re hungry, when they are really just thirsty, she said.
Go for black coffee or tea, or cinnamon or licorice herbal teas. These beverages may have appetite-suppressing effects, Varady noted.
Watch less TV: I know this sounds strange, but while you are watching TV, you are bombarded with dozens of ads for food. This can make you feel hungry, when in actuality, you are not hungry at all, she said.
Remember, being “a little hungry” is the best thing that can happen to you, wrote Madelyn Fernstrom, health and nutrition editor at NBC News, calling it a “true mind-body connection” that helps you recognize fullness.
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Final Thoughts On What To Drink And Avoid While Intermittent Fasting
When it comes to beverages while fasting, the most important thing to remember is to drink plenty of fluids and avoid calorie-containing drinks.
Water, black coffee, unsweetened tea, herbal teas, and water with lemon are all examples of non-caloric drinks that you can consume during your fasting window.
During your fasting period, avoid drinks that are high in sugar and calories, such as diet sodas, juices, alcohol, milk, protein shakes or smoothies, and coconut water.
If you are new to intermittent fasting, you should speak with your doctor or a nutritionist before beginning this eating pattern. Every person is unique, and professionals will advise you on what is best for you when making dietary changes.
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.
/8 Intermittent Fasting Food List: What To Eat And Avoid During Eating Hours And How To Break A Fast
There are plenty of foods allowed to eat on 16/8 intermittent fasting during an 8-hour eating window. The great thing about intermittent fasting is that you can eat any kind of food and that is the reason why intermittent fasting methods are so popular today.
In this article, we will present to you what to eat and drink on intermittent fasting, foods, and drinks to avoid, and the best ways to break a fast.
This post may contain affiliate links, which means we may receive a small commission, at no cost to you, if you make a purchase through a link. For more information, please see our disclosure.
Best Liquids To Drink While Intermittent Fasting For Weight Loss
If you dont already know, intermittent fasting is one of the hottest weight loss crazes around in recent months and years.
And thats for good reason.
Its fast, easy, and it works!
Ive lost over forty pounds on intermittent fasting and kept it off. Something I struggled with for many, many years before giving intermittent fasting a try.
So I will sing loud and proud from the mountains and the rooftops that it really does work and is worth giving a try, provided you get the clearance from your doctor to do so.
One consideration you may have if you want to try fasting is what you should drink during your fast.
In this article, Ill share seven of the best liquids to drink while intermittent fasting for weight loss.
*This post contains affiliate links
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Does Your Sex Impact How You Should Do Intermittent Fasting
Lets talk about men and women special needs in intermittent fasting. Not every woman can fast for 16 hours, so a female still has an option to choose between 14 to 16 hours of fasting and still get benefited. But dont choose less than 14 hours, because if its a few minutes less than 14 hours, then you may not reach the fasting state.
Men, on the other hand, should only follow 16 hours of fasting window, not less than that. This is because of the difference in the physical structure. On some sites, you may find that 12 hours of fasting window for men are ok. But I dont think it is the case, I think you wont see any benefits from such a fasting window.
What To Eat During Intermittent Fasting
Intermittent fasting is an eating pattern and not a diet plan. You may feel confused about what to eat while intermittent fasting. Although it is all about time intervals, eating healthy foods can make it more powerful.
Here is the intermittent fasting food list that can help you plan a balanced diet:
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What Are The Rules For Intermittent Fasting
Intermittent fasting can be a great way to lose weight or just tighten up your physique, but what are the rules for intermittent fasting? And how do you make it work for you?
There is no real rule for intermittent fasting, but there are some guidelines to help you get started. If you try to follow the following steps you will have a much greater chance of success.
Beverages You Can Drink During Intermittent Fasting
The best kind of drinks for your fasting hours are calorie-free. That way, they will not activate an insulin response or break your fast. Acceptable beverages for intermittent fasting include water, teas, coffee, and apple cider vinegar. These zero-calorie beverages are suitable for your fasting window.
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What To Drink While Intermittent Fasting
So, what are you allowed to drink when youre fasting? The goal is to choose beverages that are calorie-free, says registered dietitian Colleen Tewksbury, PhD, MPH, RDN, CSOWM, LDN, a national spokesperson for the Academy of Nutrition and Dietetics.
Water is always a great choice: tap water, bottled water, sparkling water, even flavored water, as long as its calorie-free.
I always recommend staying adequately hydrated with water while intermittent fasting, as dehydration combined with low food intake is a recipe for feeling downright exhausted, says Sheri Vettel, RD, a registered dietitian at the Institute for Integrative Nutrition.
Other possible choices:
- Coffee. Go with black coffee or add a little calorie-free sweetener.
- Tea. Again, forego the spoonfuls of sugar.
- Diet soda. Read the label to make sure its calorie-free, and not just low-cal.
If the idea of unsweetened drinks makes you despair, you could try a non-nutritive sweetener like stevia or xylitol. But xylitol can upset your stomach, so you might want to go easy on it, especially at first.
It does sweeten quite nicely, says Stanford. But it can cause significant GI upset if you take too high a quantity of it.
Some experts do suggest steering clear of diet soda or other drinks that contain artificial sweeteners. But Stanford notes that unless youre consuming really large amounts of sweetener all the time, its probably okay.
Everything in moderation is where I stand, says Stanford.
Is Changing Time Slots In Intermittent Fasting Good Or Bad
If your eating window is 2 to 10 pm, then you can follow it as a regular schedule and follow it as long as you like. For example, if you followed it for the entire month, then, you can take a break or change the time slot. Its not like ketosis, which breaks easily, you can always take a break when needed and then continue from the next day. In fact, IF only requires you to follow the eating and the fasting windows closely, no matter what time slots are.
But you have to be careful with one thing that can ruin your IF, which is choosing 2 to 10 today and then 10 to 6 tomorrow and so on. You need to ensure giving the 16 hours of fasting period between the two time slots.
So choose your time slot depending on your priorities and then go on with it. Only change when when you need and then come back to your routine. So I hope your doubts regarding the timings are clear now now.
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Water With Apple Cider Vinegar
Apple cider vinegar is a great drink for anyone doing intermittent fasting to lose weight.
Apple cider vinegar has tons of great qualities and enhanced weight loss is only one of them. Just like lemon juice, it has trace calories, so you are free to add apple cider vinegar to your drinks, salads or just drink it on its own.
Not everyone likes its taste, but I personally love drinking water with ACV. For me it tastes just like apple juice. You can learn more about great qualities of apple cider vinegar in this article.
Blood Sugar And Other Tests During Fasting
When I fast on just chicken broth my blood glucose drops to 65 and then on the 5th day to 55 mg/dl.Have you observed a drop like this in your fasting patients?
We often see this drop during fasting.
Should i worry if my blood sugar while fasting goes up to in the 140s ?
This is quite common, and due to the breakdown of glycogen or the production of new glucose in response to some of the hormonal changes of fasting. It is neither good nor bad.
Think of it this way. Your body is simply moving sugar from its stores and pushing it into the blood. Here your body has a chance to burn it off.
I purchased a glucose and ketone meter last week. Measured my glucose on Friday after fasting for about 21 hours and the reading was 3.6 mmol with the ketones at 1.9 mmol. It worried me a bit that the glucose was this low, should I be worried? On Saturday I went for a 6 km trail run at a high tempo and my glucose reading afterward were 2,4 mmol. I would like to stay in ketosis, but my fluctuating glucose readings are making me nervous. I do not experience any of the low glucose symptoms, but I tend to become paranoid when the numbers dont look right!
Listen to your body. If you feel unwell, then stop. Otherwise, if you are worried, reduce the fasting duration.
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