Technically, a fast occurs when no calories are consumed over a period of hours. Breaking a fast happens when you consume anything with calories.
During a fast, you can drink plain water and other zero-calorie beverages like black coffee and tea. In fact, it’s important to continue drinking water during a fast in order to stay hydrated.
Although consuming anything with calories will technically break your fast, there are some healthy fasting foods that you can have during a fast that will allow you to still reap the benefits of fasting.
Bone broth
Bone broth, which is made by simmering animal bones for long periods of time, can be a good choice if you want to have a small number of calories without eating a full meal during your fast. Bone broth also contains vitamins and nutrients that may provide some other health benefits.
Healthy fats
Adding some creamer to your black coffee during a fast isn’t the end of the world. One benefit of fasting is that your body enters ketosis, in which you begin to burn fat instead of stored carbohydrates.
Consuming small amounts of healthy fats during a fast, such as heavy cream, coconut oil, or avocado, won’t kick your body out of ketosis.
Artificial sweeteners
Although there are many zero-calorie beverages on the market, not all of them are ideal during a fast. Many of these beverages contain artificial sweeteners that can induce an insulin response.
If your main goal while fasting is weight loss, then these beverages should be okay to consume, but be aware that they may induce an insulin response.
Some vitamins and supplements
Some vitamins and supplements contain additional ingredients, such as sugars and artificial sweeteners, that will break a fast. However, the number of calories in these supplements is typically low, and the benefits of getting enough vitamins and minerals may outweigh the downside of breaking a fast.
During a fast, it’s important to listen to your body and decide what’s best for you. It’s better to consume a small number of calories and ensure that you’re getting appropriate nutrition than to keep a strict fasting regimen that you can’t stick to.
What should I eat to break a fast?
Another important aspect of fasting is what you eat outside of the fasting period. Although fasting reduces your overall calorie intake, it’s still important to eat a well-balanced diet if you’re using fasting to lose weight or improve your overall health.
Staying hydrated, exercising, and eating appropriate portions of whole grains, fruits, vegetables, and protein are all important steps for maximizing the benefits of fasting.
Benefits of fasting
Numerous studies have shown that short-term fasts, such as intermittent fasting, can provide significant health benefits.
Weight loss
One major benefit of intermittent fasting is weight loss. Studies show that intermittent fasting is effective for weight loss, with one analysis showing an average loss of 7 to 11 pounds over 10 weeks.
Additionally, some animal studies show that restricting feeding times reduces the risk of obesity and conditions related to obesity.
Improved cellular response to stress
You aren’t the only one who may be stressed when you’re hungry. During fasting periods, the cells in your body are under mild amounts of stress since there aren’t calories readily available.
While this might sound like a bad thing, mild cellular stress may actually be beneficial. Cells experiencing mild stress, like during fasting, adapt to deal with stress more effectively. If cells face more extreme stress later on, such as during an infection, they may be better equipped to adapt.
Longer lifespan
Improved cellular stress responses may lead to longer lives. In animal studies, modest calorie restriction leads to increased survival times. Although human studies have been less conclusive, there is evidence that fasting may lead to other benefits that contribute to longevity.
Credit: health.com
