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I’ve read several places that adding gelatin or collagen to coffee breaks the fast, but I don’t understand why since there are no carbs, only protein, and fewer than 50 calories per tablespoon. Have you tested this? It would be great to be able to add protein to my morning coffee so I would love to know. Would also love to know if one tablespoon of coconut cream affects ketones and glucose.
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There are many different variations of intermittent fasting as well. Dr. Dom D’Agostino, the well-known ketogenic diet researcher, suggests doing a longer intermittent fast for 3 days, 3 times a year. This means not eating for 3 days, and eating normally until the next fast. Daily intermittent fasts are recommended as well. He says that it is ideal to have one to two meals after fasting for most of the day to reap the benefits of intermittent fasting every day.
Second, fasting seems foreign to many of us simply because nobody talks about it that much. The reason for this is that nobody stands to make much money by telling you to not eat their products, not take their supplements, or not buy their goods. In other words, fasting isn't a very marketable topic and so you're not exposed to advertising and marketing on it very often. The result is that it seems somewhat extreme or strange, even though its really not.
So, what exactly is a relaxed approach to intermittent fasting? Again, since there’s little research done on intermittent fasting, we’re dealing with a bit of a gray area. The opinions also tend to vary depending on which site you visit, or which health expert you ask. From what we’ve found, the general guidelines to brief intermittent fasting for women are:
AN IMPORTANT CAVEAT: Intermittent Fasting can be more complex for people who have issues with blood sugar regulation, suffer from hypoglycemia, have diabetes, etc. If you fit into this category, check with your doctor or dietitian before adjusting your eating schedule. It also affects women differently (there’s a whole section dedicated to that below)
Forms of intermittent fasting exist in religious practices in various groups across the world. Religious fasting regimens include, but are not limited to, Vrata in Hinduism, Ramadan fasting (Islam), Yom Kippur fasting (Judaism), Orthodox Christian fasting, Fast Sunday (The Church of Jesus Christ of Latter-day Saints), and Buddhist fasting. Certain religious fasting practices, like Buddhist fasting, only require abstinence from certain foods, while others, like the Jewish fast on Yom Kippur, last for a short period of time and would cause negligible effects on the body.
Eat normally for five days of the week, taking in fewer than 600 calories on the remaining two days; fasting days should be non consecutive. This is a slightly less arduous variation of the every-other-day fasting plan, but it also puts you in the fasted state for significantly less time. Consider using this particular intermittent fasting schedule as a stepping stone to something more advanced.
Also, if you eat a big dinner the night before, I think you’ll be surprised by how much energy you have in the morning. Most of the worries or concerns that people have about intermittent fasting are due to the fact that they have had it pounded into them by companies that they need to eat breakfast or they need to eat every three hours and so on. The science doesn’t support it and neither do my personal experiences.
Also, be aware that when you exercise, your body directly burns away glycogen (a form of glucose stored in the muscles). Fasting depletes these stores, which can mean less available energy for the muscles to use when they need it. This can lead to extreme fatigue and decreased performance. The best fasting tips for athletes are to precede each workout with a low-calorie protein shake designed to deliver creatine, BCAAs, beta-alanine, and other amino acids directly to the muscles as they work them, and then to follow each workout with a whey-protein supplement to replenish depleted nutrient stores in order to speed up the recovery process. These workout supplements won’t add much to your overall calorie count, and will help ensure that your intermittent fasting schedule and your workout regimen aren’t getting in each other’s way.
Fasting helps you build a better brain, too. Intermittent fasting increases a protein in your brain called BDNF that researchers have nicknamed “Miracle-Gro for your brain.” BDNF improves learning and memory and can help you forge stronger neural pathways, making your brain run faster and more efficiently, which is especially important as you age.
16-hour fast (aka 16:8): The most popular type of intermittent fast, the 16-hour fast encourages you to eat all of your meals in an 8-hour window, such as noon to 8pm. To activate the full benefits of intermittent fasting, try an 18-hour fast, once you’ve adapted to 16 hours. This would mean eating between noon and 6pm or between 2pm and 8pm. Simply avoid eating after dinner, and skip breakfast in the morning. Limit carbs to dinner.
Since all of your hormones are so deeply interconnected, when one hormone is thrown off balance, the rest are also negatively impacted. It’s like a domino effect. As the “messengers” that regulate nearly every function in your body — from energy production to digestion, metabolism, and blood pressure — you don’t want to disrupt their natural rhythm.
Yes, by cutting out an entire meal each day, you are consuming fewer calories per week – even if your two meals per day are slightly bigger than before. Overall, you’re still consuming fewer calories per day. This is highlighted in a recent JAMA study[b] in which both calorie restricted dieters and intermittent fasters lost similar amounts of weight over a year period.