in today's video we're going to be
talking about what breaks a fast
while intermittent fasting fasting is
defined as the willful refrainment from
eating
for a period of time intermittent
fasting has exploded
in popularity recently due to its
effectiveness for weight loss
reducing inflammation lowering blood
sugar and improving insulin sensitivity
if you clicked on this video it's
probably because you want to know
what you can have while fasting is water
okay
coffee bulletproof coffee tea
because you don't want to consume
something that's going to take away
from the benefits of fasting in today's
video we're going to talk about
what breaks the fast what doesn't break
a fast
and seven drinks you can have while
fasting
hey guys welcome back to my channel if
you're new here my name is kait i'm a
health coach and i post videos on a high
fat nutrient dense way of eating
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every single day as i mentioned at the
start of this video intermittent fasting
has become
very popular in recent years more and
more people are choosing to skip
breakfast for the health benefits
and eat all of their food for the day in
a smaller time frame
but you don't want to take away from all
the amazing benefits of fasting
by consuming the wrong things during
your fasting window
we're going to start off today by
defining what it means to
break a fast and what you should not
have while intermittent fasting
and then we will get into the seven
drinks you can have
that do not break a fast breaking a fast
in broad terms to break a fast means to
conclude a period of fasting
by consuming food but there's a bit more
to it than that
and it all comes down to why you are
intermittent fasting
intermittent fasting means you have a
fasting schedule
you fast for a certain amount of time
every day and all of your meals are
condensed into a smaller time frame
16 8 is the most popular variation of
intermittent fasting
where you fast for 16 hours every day
and eat
all of your meals in an 8 hour window
but intermittent fasting can be fasting
anywhere from 12
to 22 hours generally the most common
reasons people do intermittent fasting
are for blood sugar regulation and to
lower their fasting blood sugar
to improve their insulin sensitivity and
to burn more
fat through ketosis when you fast for
longer as you would on an extended fast
this is when autophagy starts to ramp up
autophagy being when damaged cells in
your body
start to get recycled autophagy is
really great for healing and preventing
disease
and you still get some autophagy during
shorter fasts but it really ramps up
around 36 hours
now if a tophagee is your main goal then
anything you consume beyond water and
electrolytes
will technically break your fast and
reduce autophagy
if your main reason for intermittent
fasting is for weight loss
blood sugar control or improving your
insulin sensitivity
then you do have a little bit more
wiggle room so what's really important
to keep in mind here
is what your goals are and if the drink
in question
is working against those goals what
breaks a fast
so what we want to look at here is if
certain drinks
impact our insulin because when insulin
is low
blood sugar is low and we're burning fat
so let's go through some of the common
drinks i'm asked about
that will raise insulin and will break
your fast
diet soda while diet soda may have zero
calories and zero sugar
this does not mean these drinks are
healthy some of the sweeteners added to
diet soda can spike your insulin
significantly
just from tasting sweetness insulin can
be released
and therefore diet soda does break a
fast
milk milk will break a fast as it
contains
carbs sugar and protein almond milk
almond milk and other milk alternatives
will also break your fast for the same
reason
even if they are unsweetened herbal teas
a lot of herbal teas contain dried fruit
which contains
carbs and sugar and will break a fast
protein powder
branched chain amino acids and collagen
powder
these protein-based supplements are
another thing to avoid while fasting
while protein does not raise insulin as
much as carbs do
it still does cause a rise and this rise
is more significant in people who are
insulin resistant
so if you are trying to improve your
insulin sensitivity protein powder
during your fasting window
is definitely a no-go bone broth
while i am a huge fan of bone broth and
its benefits
for the same reason the previously
mentioned powders break a fast
bone broth will break a fast as well
kombucha
although it is low in calories it does
contain carbs and sugar
and will break your fast and now let's
get into some of the drinks that do
not break a fast water regular water
will not
break your fast and you should drink it
during your fasting window
a bonus tip is to add a pinch or two of
salt into your water
to get some extra electrolytes which can
make fasting
a whole lot easier black coffee black
coffee does not break a fast
as it has no impact on insulin
unsweetened tea
natural teas such as green tea and
peppermint with no added sugar of course
will not break a fast sparkling water
unflavored sparkling water will not
break a fast
and can be a great way to mix things up
if you're tired of still water
apple cider vinegar apple cider vinegar
is one thing i am asked about frequently
and no it will not break your fast lemon
water
a squirt of lemon juice in water will
also not break a fast
bulletproof coffee okay this one is a
bit controversial
depending on what is in your bulletproof
coffee and how much
can of course make a difference if you
have a small amount of mct oil
that will not break your fast mct oil
actually enhances certain benefits of
fasting
the body easily converts mcts into
ketones to use for energy
and it has been shown to improve insulin
mediated
glucose metabolism butter coconut oil
and heavy cream are other popular
ingredients of bulletproof coffee
these are all almost entirely fat butter
and cream do contain
a very small amount of protein but it is
such a small amount that it does not
impact your insulin
enough to matter adding collagen to your
bulletproof coffee
will break the fast though as i
previously mentioned
so a bulletproof coffee with a
tablespoon of mct oil and a tablespoon
of butter
probably fine again if your goals are
relating to
weight loss insulin sensitivity and
blood sugar regulation
but of course some people hear that
bulletproof coffee is okay
and they go wild the thing with
bulletproof coffee
is it is meant to replace a meal you
drink it in the morning and it helps you
push your first true meal until later in
the day
if it's not doing that for you then it's
not benefiting you
and those are seven drinks that do not
break your fast that you can have
while intermittent fasting i hope this
video helped you to understand
what does and does not break a fast in
summary anything that contains
carbs sugars or protein will stimulate
insulin
and will break your fast as well as
anything that is sweet tasting
any low calorie drinks that do not
trigger insulin are fair game
and fat in small quantities is probably
okay as well
let me know in the comment section down
below what you drink while intermittent
fasting
remember to give this video a thumbs up
if you enjoyed it and share with a
friend if you think they would find
it helpful if you like this video you
might also enjoy my video on the
benefits
of extended fasting which you can check
out here if you want to catch up on my
most recent upload you can click here
and if you want to check out my keto and
carnivore diet coaching programs you can
click
here thanks again guys i'll see you next
time bye
