Intermittent fasting has become very popular. Many Individuals seek to understand how they can properly practice it. This has led to various questions including what breaks a fast-intermittent fasting? This article will examine this question by showing readers various foods that will break a fast and those that will not.
Breaking a fast means to consume or ingesting any food that will interrupt with the fast process or trigger insulin response. Here is all that you need to know about breaking a fast during intermittent fasting.
What breaks a fast while intermittent fasting
There are foods that will not break your intermittent fast when taken. These foods and beverages can be consumed without any problems regarding your fast. Here are thee foods that do not break your fast when consumed during intermittent fasting:
Many Individuals will be surprised by this duo making this list but they do not in any way break your fast. To ensure your fast is not broken, refrain from adding any sugar, cream, or milk. Although adding tiny amounts of milk can stop hunger pangs.
Bone broth is mostly used to replenish and refill electrolytes that are lost during fasting. Drinking only water during fasting periods may not be enough and giving your body the necessary nutrients is the good step to take. Bone broth does not break your fast.
Water does not consist of any calories therefore it dies not break your fast. This applies to all forms of water including carbonated water. Ensure you take appropriate amount of water while fasting to keep yourself hydrated.
Healthy fats such as coconut oil, butter, and MCT oil are consumed by some individuals during fasting. These oils will break your fast but they will not break ketosis therefore they are safe to consume while fasting. Add these oils to beverages like coffee and tea if you want to consume them.
Apple Cider Vinegar
Taking one or two teaspoons of diluted ACV (Apple Cider Vinegar) in water will help curve food cravings during fasting. It should be appropriately diluted in water before intake and it does not break your fast.
Generally, foods and beverages that do not contain any calories such as bone broth will break your fast if consumed in high quantities. It is best to consume these foods in small controlled amounts to maintain your fast. Moderation is the key to prevent your body from being thrown out of ketosis and ruining your fast.
Food that can break your fast
Supplements fall under two categories because they can both break your fast and not break your fast at the same time. This is because there are various factors to consider when we talk about supplements. In this section we will discuss how these supplements affect fasts and which you should avoid if you do not want to break your fast.
There are some supplements that when taken, will break your intermittent fast and these include:
Protein powder will break your fast when consumed. They contain calories and will kick start your body’s insulin response as though you were eating.
BCAAs (Branched-chain Amino Acids)
These will excite your body and start the insulin response. This will interfere with the autophagy process and interrupt your fast.
Gummy multivitamins that contain traces of sugar, fat, and protein will break your fast when consumed. It is best to avoid them altogether when fasting.
Generally, if any of the following ingredients are present in a supplement, they will break your fast. These ingredients include:
- Cane sugar
Other supplements that will not interfere with your fasting
Fish and Algae Oil
Fish/Algae oil contain few calories and they have no carbs digestible by the body. Taking these supplements will in no way affect your fasting
Micronutrients such as vitamin D, Fat-soluble vitamins, and potassium do not break your fast. You are also advised to take them with meals if you must as they are best absorbed that way.
Multivitamin brands threat do not have any sugar or fillers added in will not break your fast, they do not contain calories hence you do not need to worry about taking them during intermittent fasting.
They do not interfere with your fasting because they do not contain any calories. They also usually do not contain any digestible carbs.
This directly affects the process of autophagy but it will not affect fat burning and ketosis as seriously. It is safe to take during fasting and it will not break your fast.
This does not affect your body insulin response and it also does not contain any calories hence it is safe for consumption.
When fasting, it is never good to go long periods without any form of nourishment. This is the reason many individuals would like to know what constitutes as breaking a fast and what doesn’t. We have examined the different foods to see what breaks a fast while intermittent fasting. If you intend to undergo intermittent fasting, ensure that you consult with a medical practitioner so that you can determine if it is a good fit for you.
We hope you have learned all you need about breaking your fast and we hope that you share this with others who may be in need of this information.