Many people do use apple cider vinegar while fasting. It is typically safe and can help with blood sugar control when you re-feed. Any ideas why? Thanks for the feedback James! Some people experience temporary higher morning fasting glucose levels and lower ketone levels naturally on keto diets. If you are concerned, you can always talk to your physician.
However, there may be reason to bring some whole grains and dietary fiber back into your diet, if this helps your morning fasted glucose levels to lower.
4 BIG Health Benefits of 12 Hour Intermittent Fasting
At this point your body starts to break down fat […]. Thank you for the amazing app. One quick question: How many calories do not brake autophagy during 72 H fast? Thanks in advance!! You can generally have up to calories per day during alternate day fasting or multi-day fasts! So I am now add 42 hrs with water and tea plus less than calories of green olives. So I have not stopped by autophagy.
That is correct! But some protein should be ok. Just avoid sugars and carbs.
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Great info, thanks! I understand that improper? Hi Gary, thank you for your question. Prolonged fasting can have different impacts in different people. People without large fat stores may be a greater risk of lean mass loss. However, all forms of weight loss do cause some lean mass loss, although the body is generally very good at maintaining muscle and burning fat.
Is a fast worth while. I also plan to do a That is 14 without food. I am down 30 lbs and have 10 to go. Brad — a hour nightly fast is great! It is certainly better than eating around the clock or right before bed. Congrats on your weight loss! Thank you for this article. It helped me a lot. What should I have when breaking the prolonged fast?
Good question Anas. We have some information here. We recommend re-feeding slowly after a prolonged fast, with a focus on low glycemic index foods. Hi Mayur! I have been drinking black coffee on my fasts. Can you expand on the section 5 where you mention caffeine?
Should I switch to decaffeinated or none at all? Adam — we actually have another series of blog posts coming that cover how coffee can impact your fasts, so stay tuned! The science of how coffee can impact fasting metabolism is complicated, partly because coffee is composed of much more than just caffeine. It probably depends on what your goals are — address immune system dysfunction, or reduce an overactive immune system?
In the end, it may be best to consume your caffeine in moderation. Love the additional features to the app. I love the icons and the access to the information about the stages. The stages have guidelines on time, but what if you feast and fast but your body never comes out of ketosis when you refeed. Hi Shatia — thank you for your feedback on the app! Are you eating keto or low carb between fasts? It would make sense if there were an accelerated timeline to autophagy and other benefits of intermittent fasting if you started a fast in a state of nutritional ketosis.
I get confused about how often and how long I should fast.
Intermittent fasting: Surprising update
Do you have any advice? It seems like a person should fast over 72 hours to get all the benefits, but how often. Or do you shorter fasts help as well. Hi Michelle — shorter fasts absolutely have health benefits, getting you into ketosis and to metabolically switch between fat burning and sugar burning! You never have to do longer fasts to get the positive impacts of fasting. However, if you are looking for increased autophagy and cellular rejuvenation, a multi-day fast once per month or even less frequently is something that experts such Valter Longo recommend.
For example, eating a pickle says 0 calories on the jar before exercise for sodium and other electrolytes. Hi Dom, great question. You can monitor this by measuring your blood ketone levels before and after such a snack. A pickle before exercise on a prolonged fast sounds like a good idea!
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Hi I have just started my 72 hours IF and my paln is just to relay on water only is that safe? If not can somone please help me on what to take during my fast and how to do it! Hi Gloria, good luck on your 72 fast!
However, before such a prolonged fasting we highly encourage you to talk to your physician about whether this is safe for you and what you might need to supplement with, especially if you are taking any medications, etc. Great piece Paige!
I will be sharing it on my socials and groups! I would also love to see the affects of coffee, tea, cacao tea, etc. Thanks Jeremy! But if you have specific questions about fasting while vegan, let us know! What stage? Perhaps ketosis if i describe my reaction? I dont relax or sleep well those nights. I am also thirsty so drink extra water.
Does that happen to everyone? I find i have lost about 1kg the next morning. Thank you for your question Bridget. Try to start fasting a few hours before bedtime, in order to improve your sleep quality. However, low blood sugar especially if you are going multiple days in a row at a calorie deficit can also impact sleep quality — it is best to speak with a physician if you think you might be experiencing symptoms of low blood sugar during an extended fast.
With time as your body gets accustomed to fasting, these symptoms may improve. Can you into more detail or create a separate Knowledge Article around the role, use and best practices for caffeine during IF?
You should avoid fasting altogether if you have higher caloric needs
Your experience and expertise is appreciated to help clarify how caffeine could or should be used or not. Thank you for the comment Jay! Another article on the role of caffeine in fasting is a great idea — we will work on that! I get to support my friends in the circle, I also get to see where I am in my fast. I could also volunteer for EF studies.