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What You Can Have While Fasting

About Susan Puckett Paboulder Medical Center Internal Medicine And Ent Departments

4 Hacks for Maximizing Muscle Growth While Intermittent Fasting | Jim Stoppani

Susan Puckett is a physician assistant in both the Internal Medicine and Otolaryngology departments. A PA since 1993, Susan joined Boulder Medical Center in 1997. She is originally from Texas and has lived in Washington, Florida and New Mexico. In her spare time, Susan enjoys scuba diving and snow skiing. Susan is married with a son and daughter.

So Is Intermittent Fasting As Good As It Sounds

I was very curious about this, so I asked the opinion of metabolic expert Dr. Deborah Wexler, Director of the Massachusetts General Hospital Diabetes Center and associate professor at Harvard Medical School. Here is what she told me. “There is evidence to suggest that the circadian rhythm fasting approach, where meals are restricted to an eight to 10-hour period of the daytime, is effective,” she confirmed, though generally she recommends that people “use an eating approach that works for them and is sustainable to them.”

So, heres the deal. There is some good scientific evidence suggesting that circadian rhythm fasting, when combined with a healthy diet and lifestyle, can be a particularly effective approach to weight loss, especially for people at risk for diabetes.

How To Do A 48

In theory, a 48-hour fast is simple you merely give yourself a full, two-day break from eating. One common method is to stop after dinner on the first day and begin eating again at dinnertime on the third.

Contrary to popular belief, you can still drink zero-calorie fluids, such as water, black coffee, and tea, during the fasting period.

Its vital to drink plenty of fluids to prevent dehydration, which is one of the major potential complications of longer fasts .

Afterward, its important to gradually reintroduce food. That way, you avoid overstimulating your gut, which may lead to bloating, nausea, and diarrhea .

Your first meal post-fast should be a light snack, such as a handful or two of almonds. This would be followed by a small meal one or two hours later.

On non-fasting days, you would maintain your usual eating pattern, making sure to refrain from overindulging in higher-calorie foods.

Its most common to do a 48-hour fast 12 times per month as opposed to once or twice per week, as required by other fasting methods. Appropriately spacing out your 48-hour fasts may offer greater health benefits .

As 48-hour fasting is not advisable for everyone, you should try shorter fasts, such as the 16:8 or alternate-day methods, before doing a 2-day session. This will help you understand how your body responds to a lack of food.

Although the health benefits of intermittent fasting are well documented, specific research on 48-hour fasting is limited.

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When Can I Eat Or Drink Again

As soon as your blood is taken, your fast is over. You might want to bring a snack and a drink with you so you can eat as soon as possible after the test.

American Academy for Clinical Chemistry: “Basic Metabolic Panel,” “Comprehensive Metabolic Panel,” “GGT,” “Glucose Tests,” “Iron Tests,” “Lipid Profile,” “Renal Function Panel,” “Vitamin B12 & Folate.”

British National Health Service: “Can I Eat and Drink Before Having a Blood Test?”

Crystal Moore, MD, PhD, FCAP, anatomical and clinical pathologist, Chesapeake, VA.

National Heart Lung and Blood Institute: “What Are Blood Tests?”

Nemours Foundation: “Blood Test: Comprehensive Metabolic Panel .”

Providence Laboratory Services : “Fasting Instructions.”

What Foods Are Best For Achieving Your Fasting Goal

Tea and Intermittent Fasting: The Perfect Match

Below is a list of foods suitable for the attainment of the goals and purpose of an intermittent fast .

  • Protein: helps in building muscle mass and giving your metabolism the boost it needs, to name a few. Some examples of foods rich in protein and suitable during fasting are eggs, seafood, soy, beans, legumes, fish and poultry meats, milk, yoghurt, and cheese.
  • Carbs: they supply the body with energy and can be sourced from different classes of food, especially fibres, starches and sugars. Some examples of this include brown rice, apples, kidney beans, banana, oats, sweet potatoes, berries, carrots, broccoli, almond, and chickpeas.
  • Fats: some foods are rich in healthy straight-chain and polyunsaturated fats, and they further assist in lowering the chances of getting heart disease, high blood pressure, and so much more. Examples of such healthy fats are avocados, cheese, salmon fish, whole-fat yoghurt, whole eggs, cheese, nuts, dark chocolate, extra virgin olive oil, and whole eggs.
  • Other foods allowed during fasting are vegetables, whether fermented or unfermented, sauerkraut, tempeh, lettuce, celery, tomatoes, strawberries, cucumber, skimmed milk, and plain yoghurts. You should also make sure to drink lots of water during this period. In fact, it would be best if you made it your rule not to consume refined grains, processed foods and meats, and soft drinks, among others.

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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 (
    • ).

    SUMMARY

    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.

    Drawbacks Of 16/8 Intermittent Fasting

    16/8 intermittent fasting may be associated with many health benefits, but it does come with some drawbacks and may not be right for everyone.

    Restricting your intake to just eight hours per day can cause some people to eat more than usual during eating periods in an attempt to make up for hours spent fasting.

    This may lead to weight gain, digestive problems and the development of unhealthy eating habits.

    16/8 intermittent fasting may also cause short-term negative side effects when youre first getting started, such as hunger, weakness and fatigue though these often subside once you get into a routine.

    Additionally, some research suggests that intermittent fasting may affect men and women differently, with animal studies reporting that it could interfere with fertility and reproduction in females .

    However, more human studies are needed to evaluate the effects that intermittent fasting may have on reproductive health.

    In any case, be sure to start gradually and consider stopping or consulting your doctor if you have any concerns or experience negative symptoms.

    Summary

    Restricting daily food intake may cause weakness, hunger, increased food consumption and weight gain. Animal studies show that intermittent fasting may impact men and women differently and may even interfere with fertility.

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    There Are A Number Of Types Of Intermittent Fasting That You Can Adopt But The Key Is To Fix A Routine Of Time

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    One of the most popular weight-loss diets out there, intermittent fasting is also one of the easiest to follow if you have the determination. There are a number of types of IF that you can adopt, but the key is to fix a routine of time-restricted fasting and eating which you can sustain for a longer time to lose weight effectively and the healthy way. Its also recommended that you consult a doctor before taking up this diet because IF is not for everyone. The following are some frequently asked questions about IF that you should have the answers to before you try this diet.

    What can I eat when Im not fasting?

    Most experts and studies on IF do not specify what you should be eating when youre not fasting, but its obvious that you should be eating healthy, nutrient-dense foods during your designated eating hours or day. Its very important to include fresh fruits and vegetables, whole grains, healthy carbohydrates like brown rice, nuts and seeds and some lean animal proteins like chicken and eggs in your diet. Steering clear of processed food, sugar, refined and complex carbs and junk food of all types is very important.

    Is intermittent fasting safe for me?

    Can I exercise while fasting?

    Will I lose muscle tone by following intermittent fasting?

    This article is the second part of a series on Intermittent Fasting.

    Questions About Exercise And Intermittent Fasting

    Intermittent Fasting Carb Cycling Diet for Fat Loss | Jim Stoppani, PhD

    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.

    Read Also: Can You Get Into Ketosis By Fasting

    What To Watch Out For

    You may look at the above list and feel like one of them has to work for you, but it’s possible that none will. Although many of my clients and I have had great experiences with different variations of fasting, I feel obligated to inform you that it is not for everyone.

    First and foremost: Fasting isn’t just an excuse not to eat. I know women who have reported that the discovery of intermittent fasting has essentially eliminated much of their chronically disordered eating behavior, while others have experienced the opposite, with increased episodes of binge eating, anxiety, and neurosis surrounding food.

    “Intermittent fasting offers you the freedom to deal with your cravings in a finite space, rather than battling them over and over through the day.”

    On a purely physical level, some of you may just feel like crap, unable to last through the morning hours without doubling over from the sharp pangs of hunger. Others will feel groggy, lethargic, and drained of energy with intermittent fasting. Some will find a way to abuse the rules of intermittent fasting. You may find yourself trying to justify your continued junk food-dominated diet because you’ve crammed it to an 8-hour window, as if that somehow makes trash more OK to consume . Maybe you’ll become more obsessed with food: looking at the clock more often, counting down the seconds until you can break your fast.

    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.

    Also Check: How To Do Fasting To Lose Weight

    How Do I Manage Hunger

    The most important thing to realize is that hunger usually passes like a wave. Many people worry that hunger during intermittent fasting will continue to build until it is intolerable, but this does not normally happen.46 Instead, hunger comes in a wave. If you simply ignore it and drink a cup of tea or coffee, it will often pass.47

    During extended fasts, hunger will often increase into the second day. After that, it gradually recedes, and many people report a complete loss of hunger sensation by day 3 or 4.48 Your body is now being powered by fat. In essence, your body is eating its own fat for breakfast, lunch and dinner and therefore is no longer hungry. Learn more

    What You Can Eat And Drink During A Fast

    The 8 Best Diet Plans â Intermittent fasting

    Okay, so lets consider the reasons we listed above for why people fast and try to figure what you can eat and drink during your fast for each of these reasons.

    1. Fasting for fat loss and weight loss

    To answer the question of what you can eat and drink during your fast when your primary goal is weight loss, we must first consider how fasting helps with weight loss in the first place.

    In short, the general line of thinking goes like this: When doing IF, the fasting periods result in lower insulin levels and higher human growth hormone levels which, in turn, cause increased fat burning and, consequently, weight loss.

    Is this, however, an accurate description of what happens? Well, according to scientific research, its true that, when we fast, our insulin levels drop and our HGH levels increase. What does research show, however, with regards to the end result, i.e. actual fat and weight loss? Do fasting-related lower insulin levels and higher growth hormone levels really result in more fat loss?

    With regards to human growth hormone, research on intermittent fasting can shed some light. In short, studies that have compared intermittent fasting approaches to continuous energy restriction while controlling for caloric and protein intakes, such as this one, this one, and this one, have shown that, overall, the two diet types result in identical outcomes in terms of body weight and body fat reduction.

    2. Fasting for better health

    Next on our list is fasting for better health.

    Read Also: Can You Eat Anything While Intermittent Fasting

    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.

    Answers To The Most Common Intermittent Fasting Questions

    Welcome to the first Reader Mailbag!

    Im taking a page from the playbook of one of my favorite sportswriters, Bill Simmons, and answering a boatload of your questions today.

    Questions are rolling in all the time mostly through the free newsletter or and I love hearing from you. Keep them coming! I’m happy to help however I can.

    My hope is that this mailbag will bring useful answers together in one place and make it easier for you to find the information you need to make the changes you want. My goal is always to make it easier for you to lose fat, gain muscle, and live healthy.

    Boom. Lets get this party rolling.

    As always, these are real emails from real readers.

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    Melissa Meier is an online and Sydney-based Accredited Practising Dietitian. You can connect with her at www.honestnutrition.com.au or on Instagram .

    Any products featured in this article are selected by our editors, who dont play favourites. If you buy something, we may get a cut of the sale. Learn more.

    Best Drinks For While Fasting

    Jim Stoppani On Intermittent Fasting for Muscle Gains

    When someone tells you that you cannot eat, whats the first thing you want to do?

    Yep, you guessed itcue the hunger pangs, right?

    Thats why its important to keep yourself hydrated during the fasting window.

    Otherwise, when its time to eat, youll overeat. One way to stave off hunger is by tricking your starvation mentality with liquid consumption.

    And for this purpose, there are certain drinks that are superior to others.

    With that said, here are 5 best drinks you can enjoy during your fasting windows:

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