Intermittent fasting: What breaks your fast and what not

Intermittent fasting at present is one of the most followed dietary methods to lose weight or get healthy. Its popularity lies in its easy to follow methods and the liberty to include all food groups in the diet without cutting any specific one. Another reason for the immense popularity of this trend is that the fasting method can be easily paired with another diet, which is believed to provide double benefits. The dietary pattern alternates between the eating and fasting period in which the most crucial part is to fast correctly to reap all the incredible benefits of this dietary habit. If you are fasting for 16 or 14 hours, you must not consume anything that contains calories, as it may break your fast and ruin all your effort. Here is what you can have when fasting.

During the fasting you are not allowed to have any solid food as it can cause your body to re-enter the fed state, which lasts for hours till the time your body breaks down and digests your food. Intermittent fasting works on the concept that when your body is not engaged in the process of digesting food, it focuses all its energy on healing itself. It helps to boost metabolism, increase the efficiency of the organs and burn fat. When you consume water it does not affect the blood sugar or insulin level and your body remains in the fasted state.

During the fasting window, the primary focus is on not consuming any calories to begin the digestion process. But in some cases, you may have few calories to prevent dehydration and control your hunger. Black coffee without sugar can be an excellent choice of beverage for those following intermittent fasting. The only thing is to not go overboard with it. When adding black coffee to the diet, stick to only two cups of it.

One of the drawbacks of consuming black coffee is that it can leave you jittery after a cup or two. If you want to avoid episodes of anxiety, swap your cup of coffee with herbal tea. They are soothing and help to curb your hunger. When fasting you may have ginger or hibiscus as both of them will help to maintain your energy levels, keep you calm, mindful, and focused throughout your fasting period.

Read more: Intermittent fasting and Type 2 diabetes: How safe is this diet for diabetics?

Plain lemon water with only lemon juice is also allowed when following the intermittent fasting method. The drink contains almost zero calories and does not break your fast. Having one or two glasses of lemon drink, when following intermittent fasting can also help you burn fat and curb hunger.

A tablespoon of Apple Cider Vinegar (ACV) mixed in a glass of water is also a preferred drink when following intermittent fasting. The fermented juice is diluted so that it does not cause acidity. 1-2 tablespoons of apple cider vinegar per day in a glass of water can be an excellent drink for those following intermittent fasting. It can make fasting more bearable.

Read more: 5 things to expect in your first week of intermittent fasting

Bone broth does contain some amount of calories and fat and is not recommended when you are following stern intermittent fasting. It can be excellent for those willing to be a little flexible with their fasting norm. Having fat can put your body in the state of ketosis, where it starts burning off fat stored in the body to produce energy. It is recommended for those on 16-18 hours of fasting as it can prevent dehydration.