people want to know what can I eat with the fast and what can I drink with a fast so here are 7 basic rules for intermittent fasting for weight loss.
Intermittent fasting rules
let’s talk first about drinking water is fine there’s a thing called a dry fast that’s a whole different topic but I do recommend drinking water tea is totally fine a certain type of tea can help you last longer and decrease hunger because the herbs in tea help support your blood sugars and your liver coffee is fine I just wouldn’t want to overdo it.
but coffee will not knock you out of ketosis because tea coffee and water have basically zero calories so it’s just the amount of calories that could bump you out of fasting.
can I take certain supplements especially vitamins electrolytes minerals b vitamins in the form of nutritional yeast trace minerals omega-3?
it’s going to not really interfere with your fasting ideally if you get a green drink of greens to make just a little bit of juice from that and so usually one serving when you add water will turn into sugar pretty quickly.
now, as far as bone broth there are mixed reviews some to affect their ability to generate ketones so this is mixed reviews you might want to try it far as MCT oil which sometimes you’re going to put in your coffee to make it a bulletproof coffee.
you can put butter in it you can just put coconut oil or just put MCT oil what’s going to happen is you’re not going to lower your ketones because those fats will turn into ketones but a bad thing especially in the beginning as you’re making the transition into ketosis but at some fast longer which is actually very very important because you want to get your body adapting and MCT oil can give your brain straight ketones so there are some other benefits to taking MCT oil.
don’t eat unless you’re hungry
so when you start this fast and let’s say you’re gonna go 18 Hours and your main goal is to lose weight and you find that you just completely have no appetite go a little longer,
now you don’t have to do a really long fast right off the beginning but you’re on a roll your body is eating it’s eating its own fat it’s not starving might as well ride the wave and go a little bit longer you’re going to see better results.
but most people just push through that and then the hunger goes away but you’ve gone too far if you’re very weak and you’re fatigued and you’re dizzy and you have irritability all right.
Longer fast 48+ hours
number four the longer the fast the more you have to refeed slowly so if you’re fasting for 48 hours or longer make sure you consume just a small
amount of food maybe a little egg a little.
Lettuce maybe a little bit of peanut butter but not too much food too fast because what happens is that sometimes if you do a long fast especially if you’re getting like 72 hours or even longer and you have this huge meal your system is not ready for it and you can really feel kind of bloated nauseous and so I don’t recommend it so
just do a little bit of food wait a little bit have a little bit more food kind of gradually go into it.
number five is a good indication to know of the severity of insulin resistance is how long can you go without feeling like you need to eat food if you can fast easily over a period of time,
that means that you don’t have much insulin resistance left there’s no a problem now there are other good indicators too like if you were to check your blood sugars and let’s say you’re fasting your blood sugars go up that means that you’re not quite out of the woods you have insulin resistance because your body is actually making more sugar it’s called gluconeogenesis because of certainly mixed messages with insulin connecting to the liver,
and so if you can’t last for a very long time all that means is You have insulin resistance and you have to just keep working on it you have to give it more time and add more fat to the meal too which will make you more satisfied and allow you to go longer.
always do keto
number six you always do keto with intermittent fasting I mean think about you’re getting all these great benefits with fasting why wouldn’t you also want to get the benefits from keto which is also going to keep your insulin low when you eat if you’re fasting and then you go to a high carb diet you’re going to raise
insulin raises your blood sugars and kind of minimizes the effects of intermittent fasting.
do periodic prolonged fasting
why because longer fasts give Your additional benefits there are three really important benefits that most people get with just regular fasting not that long maybe 16 hours they’ll lose weight they’ll have cognitive benefits memory focus and concentration,
and they have mood benefits they go from anxiety or depression up to a higher level of emotion they just feel better a calm sense of well-being which is huge,
But when you do periodic prolonged fasting you really support your brain you grow new brain cells when you run your body on ketones there’s much less free radical damage,
there are much fewer waste products being generated as compared to
running your body in glucose where you have a lot more free radical damage and so ketones are more efficient fuel it’s less stress on your body it creates less waste and more oxygen and less co2 so it’s good brain food also you’re going to support your immune system,
you’re going to be able to fight infections better you’re going to actually increase the resistance of your cell to toxins, and you’ll decrease your risk of cancer because one of the purposes of your immune system is to kill cancer cells this is a good benefits right and then you have the anti-aging benefits,
because your body is recycling old damaged tissue and definitely proteins so you’re cleaning up these cells that are dysfunctional and you’re renewing them so for repair and regeneration and anti-aging doing a prolonged fast here and there is definitely worth it.
How much weight can you lose in a month with intermittent fasting?
Like many diets, you need to remain consistent and make lifestyle changes to get results. It might take a few weeks for you to drop your first pound from intermittent fasting. However, once you start, you can expect to lose about a pound each week. Some people can lose up to 10 pounds each month
Can you eat anything while intermittent fasting and still lose weight?
While intermittent fasting, it is certainly possible to eat whatever you want. However, the key consideration is that you need to be in a caloric deficit if you are trying to lose weight. If your calorie intake is too high and your fasts are not long enough then you will gain fat instead of losing it.
How much weight should you lose in a week with intermittent fasting?
approximately 0.55 to 1.65 pounds
When examining the rate of weight loss, intermittent fasting may produce weight loss at a rate of approximately 0.55 to 1.65 pounds (0.25–0.75 kg) per week (23).