![]() ![]() But there is not strong evidence that this will be remarkably better than a FMD.Ĭertain macronutrients, however, disrupt the benefits of fasting more than others. If you WANT to run with a zero-calorie fasting protocol, that’s fantastic. Practically speaking, this means you shouldn’t stress if a few calories invade your fast. This program-which entails 5 consecutive days of calorie restriction per month-has been shown in a clinical trial to promote similar metabolic benefits as zero-calorie fasting. ![]() Valter Longo’s Fasting-Mimicking Diet (FMD). The interesting part is: these partial-calorie regimens have similar benefits to other IF regimens. There are well-studied protocols that show benefits resulting from non-trivial calorie consumption so long as it’s still a significant deficit. This is an important point to keep in mind when thinking through the effects of stevia and artificial sweeteners. Certain forms of IF-like 5:2 and alternate-day fasting-don’t entail total calorie restriction, but partial calorie restriction on fasting days. Going 36 hours or more without food is not without risks, so I generally recommend folks stick to IF unless they have medical supervision. ![]() Intermittent fasts range from 12 to 36 hours, while extended fasts are 36 hours plus. These shorter fasts are known as time-restricted feeding (TRF)-or more commonly, intermittent fasting (IF). There’s no consensus figure, but I consider any food break over 12 hours to be a fast. For instance, how long need one abstain from calories to be officially in a fasted state? During a strict fast, you consume zero calories (stored food energy) from carbohydrates, protein, fat, or alcohol.īut this definition is incomplete. The quick answer is that fasting is a period in which you don’t consume calories. More on that in a separate installment.įor the sake of this piece, I’m operating under the assumption folks are using fasting in a smart, productive way… With that frame in mind, let’s lay some groundwork. So, although I appreciate the various possible benefits of fasting, I think some folks are doing too much. But like with anything, more is not always better and not all tools are appropriate for all jobs. Less eating time means more time to get stuff done.Īnd many of the foods and drinks people worry about don’t meaningfully interfere with the potential benefits above. Fasting is a promising intervention for a host of inflammatory conditions like IBD, neurodegenerative disease, and many others. Out with the old cellular parts, in with the new. Triggered by nutrient deprivation, autophagy is a cellular recycling program linked to enhanced longevity. During a fast, your liver burns body fat and produces ketones-important molecules that serve as clean, efficient fuel for your brain and body. When you limit calories, your body starts consuming its own calories as body fat. ![]() What I’m saying is: when someone asks if x, y, or z breaks a fast, they’re really asking if it interferes with the potential benefits of fasting.Īnd the benefits are why folks fast in the first place, right? People fast to… This is a stunning change, yet some worry that just smelling food will kick them out of ketosis, halt autophagy, or ramp up mTOR… While I appreciate the desire to get the best results out of your investment, folks are likely making all this far harder than it needs to be. I do understand that artificial sweeteners can enhance insulin secretion or alter appetite regulation in unfavorable ways, but fasting is not the context in which you should be worried about all this.Īllow me to give some context here: Folks are shifting from consuming 2,000-3,000 calories per day (or more) to damn near nothing. When I saw “ does Diet Coke break a fast?” on a recent podcast headline, I was unable to suppress an eye roll.ĭoes Diet Coke have calories? Does it have amino acids? Does it contain anything to significantly raise insulin levels and interfere with fat-burning? No. To be honest, I think questions of this nature get too much airplay. That way, I can refer all future queries to one place. I wrote this article to enshrine my thoughts online. People want to know if coffee breaks a fast, if MCT oil breaks a fast, and (groan) if toothpaste breaks a fast. ![]()
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