What Won’t Break Intermittent Fasting?
When you’re deep into a fast, your body starts craving, well, anything! As you sip your water, you may start dreaming of the sweet cupcake you can’t wait to sink your teeth into or the greasy, mouthwatering burger you can almost taste. Unfortunately, those items will break your fast, so you’ll have to wait to partake until after – and even then, it should be sparingly. Still, there are some options for switching up your routine without breaking your fast.
- When fasting, it’s important to consume zero-calorie options like water, carbonated water, coffee, tea, and diluted apple cider vinegar to stay hydrated and avoid breaking the fast.
- Adding milk or sugar to coffee or tea should be avoided during fasting, as it can break the fast.
- Healthy fats and bone broth are accepted by many intermittent fasting experts, but should be consumed sparingly, as they technically break the fast.
- Each fast is different and what works for one person may not work for another. It’s important to experiment and find what works best for you.
- Fasting apps can be helpful in staying on track and providing guidance on what to consume during a fast.
What Can I Drink?
When exploring what won’t break your intermittent fast, you want to look for zero-calorie options. Depending on the type of fasting you’re doing, some no-calorie sweeteners will technically break your fast because they trigger a response in your body.
Water is going to be your best friend during intermittent fasting. It’s important that you remain hydrated as dehydration can become a problem and even require hospitalization in severe cases. Try zero-calorie carbonated water if you’re getting sick of plain tap water. It will give you satisfying bubbles with none of the calories.
Coffee and Tea
Coffee and tea on their own are fine to drink, but you get in trouble when adding milk and sugar. Instead, add zero-calorie sweeteners to help trick your body. It will produce a sugar-like taste without the calories or impact your insulin. Be careful not to drink too much caffeine or add too much sweetener. You may get an upset stomach if you do.
Diluted Apple Cider Vinegar
This isn’t for everyone, but some love drinking diluted apple cider vinegar. Add 1 to 2 teaspoons to your water. This will help you stay hydrated while curbing some of the cravings during a fast.
What Will Break a Fast?
Drinking healthy fats and bone broth will technically break your fast; however, as your body is getting used to intermittent fasting, you may want to consider drinking them to health you adjust.
MCT oil, grass-fed butter, ghee, coconut oil, and more are healthy fats that will help curb some of the cravings you’re feeling. It may even help you feel full, even if you haven’t eaten anything. This trick may help you get used to intermittent fasting, so while you’re technically breaking your fast, it may be worth it.
Bone broth is generally accepted during a fast because it will help you get more electrolytes and minerals in your system. Bone broth has calories and will trigger a metabolic response, but many experts approve of it while fasting. It can help you reduce hunger pangs while helping you carry on with your fast. It also has great benefits if you’re fasting to heal your gut.
So What Foods Won’t Break My Fast?
Unfortunately, most foods will break your fast because they have calories. Some, like drinking healthy fats and bone broth, are accepted by many intermittent fasting experts because they help you further your fast, introducing much-needed nutrients into your body to help sustain your fast.
Consider drinking carbonated water, coffee, tea, or apple cider vinegar if you’re simply craving something. These options will satisfy your body’s urges, helping you continue with your fast without cheating. You can even add a splash of lemon to help mix things up a bit.
The important thing to keep in mind is that you cannot consume calories during fasting. Some artificial sweeteners technically have zero calories, but they may break it depending on the type of fast. For gut-health fasts, you should avoid artificial sweeteners for the best results. Each fast is different, and fasting apps can help you stay on track without breaking the rules.
What won’t break intermittent fasting?
Drinking water, black coffee, unsweetened tea, and other zero-calorie beverages won’t break your fast.
Can I consume supplements while fasting?
It depends on the supplement. Some supplements, like multivitamins, won’t affect your fast, while others, like protein powder, will break your fast.
What about medications?
Prescription medications should be taken as directed, even during fasting periods. If you’re unsure whether a medication will affect your fast, consult your doctor.
Is it okay to chew gum while fasting?
Chewing gum may stimulate digestion and insulin release, so avoiding it while fasting is best.
Can I exercise while fasting?
Yes, it’s generally safe to exercise while fasting. However, it’s best to listen to your body and avoid high-intensity workouts if you feel weak or dizzy.
How long should I fast for?
Your fasting period will depend on your goals and what works best for your body. Some people fast for as little as 12 hours, while others fast for 24 hours or more.
What should I eat during my eating window?
During your eating window, focus on nutrient-dense foods like fruits, vegetables, whole grains, lean protein, and healthy fats.
Is intermittent fasting safe for everyone?
Intermittent fasting may not be suitable for everyone, particularly those with a history of disordered eating, pregnant or breastfeeding women, and people with certain medical conditions. Therefore, it’s always best to consult a healthcare professional before starting any new diet or exercise plan.