Intermittent fasting is a popular lifestyle choice for weight loss, improved energy, and overall health. Here, we’ll break down the seven key rules you need to follow for effective intermittent fasting, addressing common questions about what to eat, drink, and avoid, and how to maximize fasting benefits with a keto diet.
1. What Can You Drink While Fasting?
Hydration is crucial during a fast. Here are the beverages that won’t interfere with your fasting:
- Water: Essential for hydration. Some people try “dry fasting,” but sticking to water is generally safer and more beneficial.
- Tea: Many herbal teas help reduce hunger and support blood sugar levels, making it easier to fast.
- Coffee: Black coffee is acceptable as it contains virtually zero calories. However, be mindful of how much you consume.
The key to staying in a fasted state is to avoid calories, so water, tea, and coffee without cream or sugar are safe options.
2. Should You Take Supplements While Fasting?
Certain supplements can be beneficial during fasting, especially if they don’t add significant calories:
- Electrolytes and Minerals: Sodium, potassium, and magnesium support hydration and energy levels.
- B Vitamins: Nutritional yeast is a good, low-calorie source of B vitamins.
- Omega-3 Fatty Acids: Small amounts of DHA from fish oil or cod liver oil typically won’t disrupt fasting.
It’s best to avoid protein powders and branched-chain amino acids (BCAAs), as they can trigger an insulin response and disrupt ketosis.
3. Only Eat When Hungry
A critical aspect of fasting is listening to your body’s hunger signals. If you’ve planned an 18-hour fast and still don’t feel hungry when it ends, consider extending it. The goal is to encourage your body to burn stored fat for energy rather than eating on a set schedule. However, don’t push yourself too far—if you start feeling weak, dizzy, or irritable, it’s time to eat.
4. Refeed Slowly After Long Fasts
If you’re fasting for 48 hours or longer, it’s important to reintroduce food gradually to avoid digestive discomfort:
- Start Small: Break your fast with light, easy-to-digest foods like an egg, a small salad, or a bit of peanut butter.
- Avoid Heavy Meals: Eating a large meal right after an extended fast can lead to bloating and nausea.
Give your body time to adjust by eating small amounts, then gradually increase food intake over the next few hours.
5. Longer Fasting Tolerance Indicates Low Insulin Resistance
A sign of healthy insulin sensitivity is the ability to fast for extended periods without discomfort. If you can easily go long hours without eating, you’re likely making progress with insulin resistance. If you struggle with fasting, it may be a sign to work on reducing insulin resistance through dietary changes, such as adding more healthy fats to your meals.
6. Pair Intermittent Fasting with a Keto Diet
Combining a keto diet with intermittent fasting can amplify the health benefits of both. Since keto helps keep insulin low, switching between fasting and high-carb meals can hinder progress. Staying low-carb during eating periods helps you stay in ketosis, enhancing fat-burning and improving your metabolic health.
7. Periodic Prolonged Fasting for Additional Benefits
Extended fasting (48-72 hours) provides benefits that shorter fasts may not achieve:
- Brain Health: Fasting promotes the growth of new brain cells and protects against oxidative stress, enhancing memory, focus, and mood.
- Immune System Support: Fasting boosts immunity, helping the body fight infections and even reduces cancer risk.
- Anti-Aging: Prolonged fasting triggers autophagy, a process that clears out damaged cells, promoting cellular repair and rejuvenation.