Can I Have Diet Coke While Intermittent Fasting
Sometimes intermittent fasting can get confusing even though its a very simple and straight-forward concept. As an exercise scientist, experienced healthcare worker, and long-time intermittent faster, I recommend drinking water, sparkling water, straight black coffee , and herbal tea . Thats it. I dont recommend anything else. So, yes, that also means no Diet Coke. Keep it simple and dont think too hard about all of this. Apparently this is a common question. I believe that people think they can possibly drink diet coke during their fasting phase because it has zero calories, fat, carbs, sugar, protein, and cholesterol. However, because of the ingredients, it can ruin a fast. Its fine to drink diet coke during your eating phase, have at it .
Make sure youre not binge eating during your eating phase and ruining all of that fasting in which you put effort. Also, remember to stay hydrated while you fast! See my article titled WATER!!!And Other Helpful Advice For Intermittent Fasters.
A few benefits that you can gain from intermittent fasting includes:
- Burn fat
What If I Hate Water
If youre one of those people who dont enjoy drinking water, you have a few options
First, you can try infusing your water with lemon or cucumber. You may get some calories from these, but it would be so few that it wouldnt matter.
If it gets you to drink more water, its worth it.
The other option is to use water enhancers to increase flavor while also providing electrolytes to increase hydration.
My favorite brand is Mio Drops. They are calorie-free and taste delicious! I always buy a few sets at a time, so I never run out, and they do help!
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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Why Do People Fast
Many cultures around the world fast for spiritual reasons, but fasting as a health measure has become popular because research suggests it may offer metabolic benefits and possibly lengthen lifespan.
And because youre usually eating only within a specific window, you tend to consume fewer calories than you would if you were eating around the clock, says Julie Upton, RD, a registered dietitian and cofounder of the nutrition news company Appetite for Health, in San Francisco. That, of course, can leads to weight loss.
According to a study, published in 2019 in The New England Journal of Medicine, the biggest benefits of fasting may come from whats known as metabolic switching. Thats when the body changes from using energy from glucose thats stored in the liver to ketones stored in fat. Researchers believe ketogenesis, an increase in ketones in the blood, may trigger cellular signals that slow aging, reduce inflammation, and promote better blood sugar control.
Scientists are still trying to get a handle on how intermittent fasting impacts health over the long-term. And theyve barely scratched the surface in terms of what happens when people fast while already at a healthy weight. Some of the latest studies have been observational or performed on mice. So the findings are often considered preliminary.
But, she adds, thats only after other measures have been tried first, such as improving general eating habits, moving more, or trying other stress-management strategies.
The Best Water To Drink While Fasting
Can there be one water thats better for your health than others? Believe me when I say this type of water has made all the difference in my health, especially while fasting. In college I may or may not have had a Diet Coke problem but in the past 10 + years I have been a water drinker, like TONS of water every day. Its literally all I drink .
But it wasnt until I switched to Electrolyte Water that my life changed!
Maybe you can relate to some of these
- Water is supposed to help with hunger, but it never seems to work that way.;
- Water is supposed to make you feel hydrated and fuel your muscles, but you dont feel that way.
- Water is supposed to make you feel energized, less tired, but you dont feel that way.;
I finally discovered why. Its all about ELECTROLYTES! ELECTROLYTES! ELECTROLYTES!
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Why Does Fasting Deplete Electrolytes
There are a plethora of things that can deplete electrolyte levels: drinking over the amount of water you need , vomiting, diarrhea, sweating, low-carb diets, and fastingyesfasting. But, this process isnt so straight forward
When insulin levels are low, you pee out more sodium. And no dietary protocol lowers insulin more than fasting.
During a fast, low insulin levels are great for burning fat, but awful for retaining adequate sodium levels.
Best Drinks For Your If Hunger Pangs
Water is something which I would sip on all the time even if I am not on intermittent fasting. Whats so new about that?
Yeah, we got it. But also, you are fasting so probably you would think to omit water as the first thing in your diet. Heres the strike.
You CAN and you SHOULD stay well hydrated when you are fasting. Water is central to the health of basically every major organ in your body. Youd be foolish to avoid this as part of your fast.
If you are skeptical of breaking your fast by drinking water and inducing an enzymatic effect, you can get hold of plain water or sparkling water.;
To add flavor or taste, you can infuse it with slices of lemon, berries, cucumber, or a cold tea infusion.
The amount of water each person should drink varies based on sex, height, weight, activity level,;and climate.
But if you cut down on your optimum water intake, you are likely to suffer from major dehydration symptoms and may also risk hampering other body functions.
Heres some good news for tea-lovers! Fasting calls for a binge sipping on your favorite tea .
Feeling colder than usual is common during IF. Tea provides great comfort and is a warm feel to your body while you are fasting.
You can consume from myriads of different teas which might prove beneficial in terms of your health even when you are fasting. Some of the popular ones are-
- Herbal Tea
- Green Tea
- White Tea, without anything, added.;
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Can I Drink Herbal Tea While Intermittent Fasting
Although herbal and fruit tea is prevalent here in Central Europe, they are often big surprises. You usually cannot be sure what is inside.
Besides regular dried fruits, candied fruits often hide in fruit tea. Moreover, they often hide in herbal tea as well. And their sugar content will break a fast.
Accordingly, the variance in fruit tea is large . Like green tea, it can contain almost none, just too many for intermittent fasting, or a vast amount of hidden carbohydrates.
Therefore, as with food purchases, the basic rule is: read the label carefully and avoid any suspicious contents. The same applies to herbal tea, which tends to perform better because it does not commonly contain dried fruits.
If you want to be on the safe side, do not drink herbal or fruit tea during intermittent fasting.
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.
How To Start Fasting: 3 Steps For First Time Fasters
So youre ready to start, the question now becomes, how do you begin fasting?
STEP 1: CREATE A FASTING WINDOW
I recommend beginner fasters start with intermittent fasting. Remember, ideally this means 13-15 hours of no food. Take a look at how long you are fasting currently, and try extending your fasting window by two hours by pushing your breakfast time back an hour and moving your dinner time up an hour earlier.;
- Get a blood reader like the Keto Mojo for this step, and learn how to measure your blood sugar and ketones. Youll take a reading right after you wake up and a second reading right before you eat your first meal. What you want to see is that blood sugar is decreasing and ketones are increasing. If this isnt happening, youll want to try increasing your fasting window and also taking a closer look at your macros.;
- Drinking water and maybe coffee during this fast is okay.;
- Start counting your macro. I recommend using an app called the Carb Manager to do this. In this beginning phase as youre getting used to fasting, start by decreasing carbs, like bread, pasta, fruit, cookies, etc, and stay under 50 net carbs. At the same time, work on increasing your intake of healthy fats.;
STEP 2: INCREASE YOUR FASTING WINDOW TO 13-15 HOURS
STEP 3: INCREASE YOUR FASTING WINDOW TO over 17+ HOURS
After mastering autophagy fasting, you may want to move into the more advanced fasts like dinner-to-dinner, 36-48 hour or even 3-day water fast.;
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.
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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.
What Can I Drink During Fasting
No food is allowed during the fasting period, but you can drink water, coffee, tea and other non-caloric beverages. Some forms of intermittent fasting allow small amounts of low-calorie foods during the fasting period. Taking supplements is generally allowed while fasting, as long as there are no calories in them.
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A Few Beverage Tips And Drink Tricks
You might have experienced uncomfortable symptoms when becoming ketotic. Unfortunately, intermittent fasting can do the same. Here are a few fasting modifications-to-symptom matches to get you through the acclimation period.
- Hunger Try sparkling mineral water, green tea, and cinnamon-infused hot beverages like coffee.
- Headaches this almost always has to do with dehydration. Up your water intake and try adding in mineral water to replace salt.
- Constipation During your eating window, up your fiber intake. You can do this with veggies, fruit, and soaked chia seeds. Upping your total water consumption will help move things along too.
- Dizziness Again, dehydration is probably to blame here. Up the amount of water, youre drinking, or add in mineral water if youre not already drinking that.
- Muscle cramping Magnesium is your best friend to help with this. You can either take a mag supplement or soak in it via Epsom salt baths.
There you have ityour complete guide for drinking while intermittent fasting!
One Exception To The Rule
There is an exception to the no-cal rule while intermittent fasting. If you prefer your coffee with cream and sugar, that’s still on the menu with the 5:2 intermittent fasting method. The reason has to do with how you restrict your caloric intake.;
The 5:2 method differs from the 16:8 method, where you’re only supposed to consume calories during a certain period of time each day. The 5:2 method, however, doesn’t restrict you to a certain time period. Rather, it restricts how many calories you consume for certain days of the week.
The 5:2 intermittent fasting method means that five days out of the week you consume a recommended amount of calories for your height, weight, age, and sex. But for two, nonconsecutive days of the week you cut your caloric intake down to about 20% to 25% of your recommended amount.;
Therefore, you can consume whatever you like on the 5:2 method including a cappuccino at 8 am, if so choose. You just have to be aware of how that will count toward your total caloric intake on those two restrictive days.
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What Can You Drink In The Eating Window
You can consume any kind of milk like animal milk or almond milk, smoothies, coconut water, and fruit juices. Buttermilk and Kombucha are rich sources of probiotics and great for an upset stomach, as it also improves gut health. One can drink diet soda, alcoholic drinks, and coffee in moderation, but remember they might dehydrate you. So, drink plenty of water and stay hydrated.
Can You Exercise Or Work Out While Fasting
While it is perfectly okay to exercise when fasting, long-term its not the most ideal situation. Yes, you will likely burn more fat when you work out while fasting. However, youre also more likely to burn muscle too. Also, working out while in a fasted state is likely to slow down your metabolism.
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What Breaks Your Fast What You Can And Cannot Have
Happy Monday Squadies!
As you probably know, I am a HUGE advocate for Intermittent Fasting. In fact, I practice it on a regular basis and recommend all my squadies try it! If you want to learn more about what exactly intermittent fasting is and how to implement it into your life check out my Beginners Guide to Intermittent fasting, morning workouts & breaking your fast, and How to Curb your Hunger.;
For those of you who practice intermittent fasting or want to practice intermittent fasting, there are a couple things you should know about what WILL and WONT break your fast! There are certain things you can have while in a fasted state that will actually benefit your fast, whether it helps keep you satiated or enhances your fast by allowing you to get into a quicker and deeper fasted state! By incorporating some of these enhancers into your diet, you can make the MOST out of you fast!
What Can You Drink While Fastingwithout Breaking The Fast
In fact, these drinks can actually boost the effectiveness of your fast because they promote cellular detoxification, cleansing of the gut and ketosis.
If this is your first time here, make sure you join the and get the free handbook for more videos about enhancing your body, mind, and life.
But lets get to the good stuff. What can you consume or drink while fasting.
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Can You Drink Or Eat Anything While Fasting
Yes, you can drink while fasting but you cannot eat while fasting. All solid foods have calories and therefore, they will break your fast.
After a 12-hour fast,;I sometimesdrink a cup of Bulletproof Coffee;to push me through 4 to 5 additional fasting hours.;
Bulletproof coffee is not a zero-calorie drink; however, there have been studies that have shown that the health benefits outweigh the fast, and that is why after 12 hours, I choose to extend the fast with it.;
Bulletproof coffee does not cause an insulin spike, and theres additional research showing that your fasting continues even though it has calories. Each body is different, and therefore, its something to test out.
Can You Drink Bulletproof Coffee During Intermittent Fasting
Although Bulletproof Coffee is repeatedly declared to be safe for fasting, it is not.
The keto coffee may not cause insulin levels to rise, but it does supply the body with a lot of fat.
And as we know, the nutrient sensor AMPK reacts to fat. For this reason, Bulletproof Coffee affects autophagy.
Because the original Bulletproof Coffee contains only pure, high-quality fat but no other macronutrients, it does not increase insulin levels. You can find the recipe here:
Thus, you can stay in ketosis and burn fat.
Since it counteracts hunger, this coffee with MCT oil and butter helps beginners get accustomed to intermittent fasting.
If you only get along for 12 hours with black coffee but hold on fasting for 18 hours with a few teaspoons coconut oil, the fat addition is probably justifiable.
Nevertheless, after a few days of 16/8 intermittent fasting, you will not need these training wheels to prolong the fast anymore.
Eventually, you want to burn body fat instead.
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