In this article:
- Intermittent fasting 101
- Essential nutrients while fasting
- Best drinks to stay hydrated while fasting
There are many different types of fasts that stretch anywhere from a couple of hours to multiple days. The most popular of all is the intermittent fast. Rather than telling you everything you can't eat, fasts create constraints around when you eat. It breaks your day into normal eating windows and then fasting windows of no more than 200 calories. This approach promotes fat burning and weight loss, among many other health benefits. Within intermittent fasting, there are many different fasting schedules to choose from including:
This wellness trend is nothing new. In fact, it's hard-wired in our biology from hunter-gatherer times when food was abundant only a couple of days of the week, creating fasting periods. No matter which eating pattern you follow, the benefits of intermittent fasting can still be felt! The primary benefits of fasting are:
Just like people experience the "keto flu" when they first transition to the keto diet, you might feel tired, irritable, or woozy when you first dive in. Don't worry, with proper hydration, you can curb these side effects and welcome all the benefits.
After being accustomed to 3 meals and some snacks every day, your body might react a little differently on an empty stomach! As part of your fool-proof intermittent fasting plan, it's vital that you keep your nutrient levels high via lean and clean dietary supplements to gently begin and break your fast. If you're a regular vitamin-taker, you'll want to be sure that you only take the water-soluble vitamins on fasting days, since you'll be taking them on an empty stomach. Some great water-soluble and fasting-friendly supplements include:
Is lemon in your water going to break your fast? The strictest fasters try to keep their fasting windows 100% calorie-free but really, anything below ~200 calories isn't going to take your body out of its fasted state. Hydration is critical to feeling full and energized throughout the day. However, for times when your body is craving a bit more or you just need quick hydration, try adding these drinks to your lineup!
Coconut Water: Did you know that coconut water might be even more hydrating than simple water? Studies have found that coconut water replenishes your body's electrolytes better than water and on-par with sugary sports drinks. This subtly sweet drink is also low in carbohydrates and calories! Just be sure that you're getting 100% pure coconut water without any added sugars.
Want even more advice on how to get started and make the most of your fasts? Visit the Amandean blog where we have everything you need from the science of autophagy to optimizing your fast for clearer skin, and everything in between.