what drinks can you have when intermittent fasting
does coffee break a fast does bone broth break a fast we're gonna break it all down in today's
video and i'm going to be giving you the eight best drinks you can have when intermittent fasting
hey guys welcome back to my channel if you're new here my name is kait i'm a certified health and
nutrition coach i post videos twice a week here on youtube talking all things insulin resistance
sleep weight loss and more so if you're ready to take control of your metabolic health make sure
to click that subscribe button and you can also find me on tick tock and instagram where i share
new posts every single day now i'm sure that if you clicked on this video you're already familiar
with what intermittent fasting is it's a way of eating where you cycle between periods of eating
and not eating aka fasting for example 16 8 is a popular variation where you fast for 16 hours
every day and eat all of your food within an eight hour window now i've done a few videos
in the past about the benefits of intermittent fasting and the different types and ways you can
do intermittent fasting but i could probably do an updated one so if you guys would like to see that
let me know in the comments down below but moving on before we get into the eight best drinks for
intermittent fasting we really need to talk about what it means to break a fast because
it's really not as clear-cut as some people make it out to be it isn't as simple as you're fasting
or you're not fasting it's really on a spectrum having one bite of food in the middle of a 16 hour
fast that's not going to completely undo all the benefits of the fast sure depending on what type
of food the bite of food was your insulin might bump up slightly but is it significant enough to
unravel the benefits of the rest of the fast it's unlikely what i'm trying to get at is that when
you're deciding what you can drink and not drink during a fast you need to consider your goals
if your goals are autophagy cell regeneration and healing then yeah you might want to be
more strict and probably just have water and electrolytes if your goals are weight loss and
improving your insulin sensitivity then you do have a bit more flexibility because consuming
something like mct oil for example during your fast yeah that technically breaks the fast
but it can also enhance the benefits that you're looking for today we're going to be
focusing mainly on the latter people who are fasting looking for weight loss and looking
for improved insulin sensitivity because i know that those are the goals of most of the people who
watch my videos of most of the people who are in my community so if that's what you're looking for
then here are eight of the best drinks you can have number one water now if you're not new to
intermittent fasting then this might seem obvious but for some people just getting started it might
be not so obvious both still and sparkling water are totally fine and good to have i mean you don't
want to go crazy and be chugging water just drink when you're thirsty but there's really no limit to
how much you can have drink when you're thirsty and don't limit it number two electrolytes
now when you're drinking water during a fast it's really important that you supplement electrolytes
because when we're fasting we number one we lose more electrolytes and number two we get a lot of
electrolytes from our food and since we're not eating we're not getting what we normally would
so when i say electrolytes i'm mainly referring to sodium potassium and magnesium electrolytes are
electrically charged minerals that play key roles in muscle contractions our immune function
and our heartbeat and we see this relationship very clearly when we're low in sodium when it's
hot out or when we're exercising we experience muscle cramps and when we're low in potassium we
can experience heart palpitations so supplementing electrolytes during your fasting window is going
to make fasting a whole lot easier you're going to feel a whole lot better because like i said
when we're fasting we lose more of them and this is because that when insulin is low and we want
insulin to be low this is when we get a lot of the benefits in terms of improving insulin resistance
but when insulin is low our kidneys expel more water we lose more electrolytes this way so
it's really important to replenish now when i say electrolytes please do not think gatorade
gatorade doesn't actually have a whole lot of electrolytes in it and it also comes with a
lot of sugar which is going to completely take away from the benefits of your fast
instead i really like the everyday hydration salts from the company sodi their supplements contain an
optimal ratio of sodium potassium and magnesium for intermittent fasting they contain zero
sugar no artificial ingredients and they taste really really good without being overly salty
you can either buy the individual packets where you can use the box as a dispenser or you can buy
them in a tub they are made in australia but they ship worldwide and i'm gonna put the link in the
description box down below and you can use code k15 to save 15 off your order so if you're someone
who finds it difficult to stick to intermittent fasting if you find it difficult to hit your goal
try adding electrolytes in honestly they can make such a difference if you get headaches or fatigue
when fasting try electrolytes trust me number three black coffee black coffee has no calories
no sugar and it's great for intermittent fasting you can either have caffeinated
or decaf both work now there are some reports of coffee raising blood sugar for people
and this isn't usually the case most people will not see any change to their blood sugar when
they drink coffee we do see this sometimes with people with type 2 diabetes though
so if you're seeing a raise in your blood sugar after drinking coffee when you're fasting
try experimenting not having it or swapping it for tea instead and see if that works better for you
but like i said for most people black coffee is totally fine and has no impact on blood
sugar number four tea and this leads us into tea any tea that is unsweetened that is hot or cold
doesn't have any milk or anything else added to it is great for intermittent fasting again
no sugar no calories no carbs great number five apple cider vinegar now if you've been around
my channel for a while you will know how big of a fan of apple cider vinegar i am in terms
of improving insulin sensitivity and keeping our blood sugar stable but it can be a great addition
to intermittent fasting as well just make sure you dilute it in water or it's going to ruin your
teeth i love to have it in sparkling water and if you guys are curious about the benefits and how
it can help to improve insulin sensitivity and help to control your blood sugar lower your
fasting blood sugar even i'm going to oops almost pointed out the wrong side i'm going to link a
video up above that goes more into that which you can check out afterwards number six pickle juice
and this one ties in with apple cider vinegar and it also ties in with electrolytes because
a lot of the benefits of apple cider vinegar in terms of stabilizing your blood sugar they
come from the vinegar component of apple cider vinegar and pickle juice contains vinegar as well
although it's already diluted but in addition to that pickle juice also contains a good amount of
sodium and we already discussed how important it is to supplement electrolytes when you're
fasting longer than 12 hours just make sure that if you're going to add pickle juice in
to your intermittent fasting routine to choose one that doesn't have added sugar number seven
lemon water having a glass of water with a squirt of lemon juice in it can be a nice addition to
intermittent fasting it's only going to have trace amounts of calories and as we already spoke about
context matters so having five calories of lemon juice that's not going to negatively impact your
fast in any way so if you want to have some lemon water and go for it number eight mct oil
now we're getting a little bit more flexible with this one mct if you're not aware stands
for medium chain triglycerides and this is a type of fat that is absorbed differently by
the body than other types of fat it actually skips digestion and goes straight to our liver where it
promotes ketone production so being a type of oil being a type of fat it's pretty calorically dense
but because it promotes ketone production when ketones go up blood sugar goes down
insulin goes down and that's one of the main benefits we're looking for when fasting
when this happens our insulin sensitivity is going to improve and we're going to be burning more fat
so adding a teaspoon or a tablespoon of mct oil to your tea or your coffee or even just consuming
it right off the spoon this can be a great way to enhance the results of your fast and also if
you're struggling if you're having cravings if you're low on energy adding mct oil in can help
you to push past that it can reduce your cravings it can give you energy and ultimately fast longer
if that's your goal so if you're experiencing any of these things definitely give mct oil a try
now if there's a drink i didn't mention in this video leave it in the comments down below and
i'll help you out but ultimately ask yourself this is the drinking question helping you fast longer
are you currently drinking it during your fast and progressing towards your goals because that's what
it really comes down to if what you are doing is working for you if you're taking strides and
you're getting closer and closer to your goal then you don't need me or anyone else to say
what you're doing is right or wrong you're seeing results keep doing what you're doing
anyways guys that's all i have for you today let me know in the comment section down below
what you drink during a fast how long have you been intermittent fasting and what results have
you seen let me know in the comment section down below and once again i'm going to put the link
to check out sodie's everyday hydration salts in the description box so you can check those out too
if you guys did enjoy this video you might also enjoy my video on mct oil and the benefits and
how to use it you can check it out here if you want to catch up on my most recent upload you
can find it here and if you want to check out my coaching programs including my 7 day insulin
resistance master class and meal plan you can find that here thanks guys i'll see you next time bye