Intermittent Fasting?

Intermittent Fasting? What is allowed to eat during fasting? What can break my fast?

There are various fasting formats: 16:8, 14:10, or even OMAD (One Meal A Day).

Intermittent Fasting (I.F.) is a good tool to curb cravings & also to maintain certain restrictions when it comes to avoiding highly palatable foods & keeping your calorie intake in check.

Especially when you start your I.F. journey, there can be hunger pangs, sudden cravings, and low energy levels. During such instances, you must have wondered if eating a couple of dates or drinking honey water in small portions is okay?

Let's tackle these fasting mysteries together.

1. The Golden Rule of Fasting: The whole reason to fast is not to eat anything. Ideally, we prefer not to have anything. Generally, consuming anything above 30 kcal can break your fast. However, this number may vary from individual.
2. Understanding Proportions: Low-calorie foods in high quantities & high-calorie foods in low quantities, both need to be avoided.
3. So what can I eat/drink during the fast?
   Here are some food/beverage options that you can consume:
   1. Black Coffee: It doesn’t contain any calories, however, remember that black coffee can be addictive & generally caffeine needs to be avoided 6 hours before your sleep time.
   2. Black / Green Tea: A great option to have during the fast. It also contains some antioxidants (very minimal quantities) which can be helpful.
      Also, there are naturally flavored green teas (pomegranate, peach) which can be helpful in countering sugar cravings.
   3. Water: Plain water is great (unless you are observing a dry fast. I do not recommend dry fasts). You can also have lemon water (with some salt) keeping your blood pressure/heart health in mind.
   4. Carbonated Water (Soda): Contains no calories so it can be consumed, however, many brands sell flavored sodas that contain sugar syrups. 

Just to let you know there are more than 99 names of sugar. You might want to check this out to know more about how the Food industry tricks us.
 

 5. Plain Soups: Especially those made with clear broths and minimal amounts of vegetables are an option during the fast. Spices can be added as actual. 
 

Here are 2 Bonus Points

1. Most zero-calorie sweeteners (diet sodas) have been researched to spike insulin levels, having an impact on how the brain senses its taste, interpreting it to be glucose, which is enough to take you out of the fasting phase. (1)
2. Foul breath is a common symptom while fasting. 
   Combat it by staying hydrated and chewing sugar-free gum or mint leaves. It's a breath of fresh air, literally!

Actionable Steps

1. Adaptation: Instead of directly starting a 24-hour fast, start gradually and build it step by step.
2. Stay Hydrated
3. Mindful Eating: During the feeding phase, choose structural foods that provide enough protein, essential fats, vitamins & minerals, so the body fulfills its requirements and may reduce the demand for food.
4. A few psychological steps also need to be taken such as avoiding keeping food on your desk or in your refrigerator.

SEE YOU ON THE FIT SIDE.