in today's video we're going to be talking about what breaks a fast when intermittent fasting and
what you can have during your fasting window now i know some people might think this sounds like
a dumb question what can you have during a fast isn't it obvious well no it's actually not there's
a lot of confusion when it comes to intermittent fasting because there are so many variations of it
some people drink only water some people drink bone broth some people put butter in their coffee
so what's the truth what actually breaks a fast that's what we're going to talk about today
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 if you like this video please give it a thumbs up
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fasting is a personalized intermittent fasting app that helps you to do fasting the right way
created by professional nutritionists the do fasting app helps you to choose a fasting method
that best fits with your lifestyle and your goals it was ranked the number one fitness
app on the app store in 2020. i've been using the do fasting app for a couple of months now
and i think it is extremely beneficial for anyone who is just getting in to intermittent fasting
having a fasting tracker that lets you know how long you fasted and how long left you have to
go can help to hold you accountable and keep you motivated and what sets do fasting apart
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count back to when you started figure out how long your fast was and how long you have to go
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how you've been fasting during the week or the past month and the progress that you've made
and in addition the do fasting app also contains over 5000 recipes no equipment at home workouts
and daily personalized tips to achieve your goals i find that intermittent fasting comes pretty
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aren't as hungry in the morning and they find that they just fall into intermittent fasting naturally
now i will just say that not all of the recipes on the do fasting app are low carb or are keto
but a lot of them are if you are just getting into intermittent fasting i think using the do
fasting app can help to accelerate you towards your goals and if you want to check out the app
subscriptions are currently on sale for 75 off but they've also given me a code for an
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in the description box down below and make sure to use code k10 to save that additional 10 and just a
heads up to apply this discount you need to sign up through a web browser and not through the app
thank you again to do fasting for sponsoring this video so if you are watching this video
it's probably because you're new to intermittent fasting and you're trying to figure out what you
can have in your fasting window so no matter if you are doing a 12 hour intermittent fast
16 8 or alternate day fasting the same rules apply so in today's video we're going to be going over
12 popular drinks and talking about whether or not they break a fast or they don't but first i
want to quickly go over what it actually means to break a fast to break a fast so when we talk about
breaking a fast we're essentially talking about the point where you switch from being in a fasted
state to a fed state when we're in a fasted state our blood sugar should be at baseline and stable
insulin production is down regulated and autophagy increases our body will be burning through our
stored carbs for energy and then shifting to using stored fat instead now when we consume something
that breaks a fast fat burning is down regulated and insulin increases and this isn't necessarily
a bad thing it just means that your fast is broken so obviously the simplest definition of
what breaks a fast is anything that stimulates insulin but there really is more to it than that
first off we need to figure out why you are doing 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 the most common reasons that people do intermittent fasting
are blood sugar regulation lowering their fasting blood sugar improving insulin sensitivity burning
more fat through ketosis and giving your gut a rest and when you fast for longer periods of time
usually over 24 hours this is when autophagy really 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 when you're doing intermittent
fasting and shorter fasts but it really ramps up around 36 hours now if autophagy is your goal then
yes anything that stimulates insulin is going to stop autophagy and that's going to break your fast
and if your goal is giving your digestive system a break then you want to avoid anything that's
going to stimulate digestion but if your goal of intermittent fasting is weight loss blood sugar
regulation or improving insulin sensitivity then you do have a bit more wiggle room
so what's really important to keep in mind here is what the goal of your fast is and
if the drink in question is going to work against those goals but with that being said
let's get into the 12 drinks that i am frequently asked about and if they break a fast or not
still water of course regular water is not going to be breaking your fast and you should be
drinking 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 and this can make fasting a lot easier sparkling water
sparkling water or carbonated water is completely fine for an intermittent fast it has no calories
and nothing that would stimulate the production of insulin so you can really drink as much as
you would like black coffee black coffee is also acceptable for fasting if your goals are
weight loss autophagy or blood sugar regulation caffeinated or decaf both can be included it does
stimulate digestion though so if you're trying to do a gut reset then it's best to avoid coffee with
milk now coffee with added milk is a different story if you add say a splash of it into your
coffee this is probably not going to affect weight loss or blood sugar insulin might bump up slightly
but it's going to come down fairly quickly because the portion is so small having a full latte though
yeah that's gonna bump your insulin up more because it contains protein and carbohydrates but
if you're having a latte and it's allowing you to fast for longer then the pros might outweigh the
cons but for autophagy and gut health coffee with milk definitely breaks a fast bulletproof coffee
now with bulletproof coffee again it's a little bit iffy of course it depends
what you're putting in your coffee and how much if you have a small amount of mct oil
that's not going to break your fast for weight loss for autophagy and gut health it will but
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 is another popular ingredient of bulletproof coffee it is almost entirely
fat which barely stimulates insulin if at all but it does contain a very small amount of protein
again this is a very small amount so it's probably not going to impact your insulin enough to matter
so a bulletproof coffee with a tablespoon of mct oil and a tablespoon of butter yeah that's
probably going to be fine again if your goals are blood sugar regulation weight loss improving your
insulin sensitivity but of course some people hear that bulletproof coffee is okay during a
fasting window and they go wild what's important to remember here is that bulletproof coffee
is supposed to be replacing a meal you drink it in the morning and it allows you to push your first
meal until later in the day but if it's not doing that for you then it might not be benefiting you
apple cider vinegar now this is an interesting one that a lot of people like to include during
their fasting window because it can help to suppress appetite apple cider vinegar has next to
no calories and it won't stimulate insulin so it's good to include for weight loss and autophagy
i actually have a whole video on apple cider vinegar and weight loss
because outside of intermittent fasting it does have a lot of benefits when it comes to weight
loss as well so i'll link that up above and you can check it out afterwards for gut health
though apple cider vinegar does stimulate digestion so it's best to avoid bone broth
now again this one's interesting so far we haven't talked about any drinks that contain protein but
bone broth is rich in protein a lot of people do do fast including bone broth however it does
break a fast when it comes to autophagy when it comes to gut health it's a bit questionable
yes there's a lot of protein that's going to stimulate digestion so in that sense it might
not be great however bone broth is known to be very soothing for the gut and beneficial
for gut healing when it comes to drinking bone broth during your fasting window for weight loss
the pros probably outweigh the cons lemon water lemon water only contains trace amounts
of calories so it can be included if your goals are metabolically focused or autophagy focused
for gut rest though it does need to be digested so it's best to be avoided kombucha although
kombucha is usually pretty low in calories it does contain a decent amount of carbohydrates and sugar
usually it might be okay for weight loss but depending on how much sugar is in the one you're
drinking it can negatively affect blood sugar tea unsweetened tea is generally okay for all types
of fasts just be careful of ones with added sugar and added sweeteners collagen and protein powder
collagen and protein powder fall into the same category as bone broth as they are rich in protein
these are generally fine for weight loss and blood sugar but for a gut reset or maximizing autophagy
they will definitely break your fast diet soda and finally we have diet soda which is a bit
of a controversial one a lot of people swear by diet soda when they're fasting it is basically no
calories or carbs or sugar however sometimes the sweet taste alone is enough to stimulate insulin
the body anticipates sugar is coming and releases insulin to deal with it but since there isn't any
actually coming in the insulin still wants to take sugar from the bloodstream and this can cause your
blood sugar to drop lower than your baseline which can lead to cravings and actually make it harder
to fast and of course if insulin is stimulated then autophagy is going to slow down and when it
comes to gut health the artificial sweeteners and diet soda have actually been shown to cause damage
now like i said some people drink diet soda during their fasting window and they make it
work but for a lot of people it actually makes fasting harder and works against their goals
anyways guys that's all i have for you today let me know in the comment section down below
what you currently consume during your fasting window and if you're gonna make any changes after
watching this video and remember that the first 500 people who check out do fasting and sign up
are going to save an additional 10 using the code kait10 the link is in the description box down
below if you guys did enjoy this video well first off thank you so much for watching but you might
also enjoy my video on the different variations of fasting which you can check 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 keto diet
and carnivore diet coaching programs you can find them here thanks guys i'll see you next time bye