Top 10 Things You Can Have During Your Fast [Intermittent Fasting Tips]
Depending on the type of Intermittent Fast you follow, you may be able to add some foods and supplements during your Intermittent Fast that you didn't realize you could have. Today, I'm sharing the top 10 things you can have during an Intermittent Fast that can also help accelerate your results.
Before we dive into the list, it's important to understand the difference between a "true" fast and a fasting mimicking fast. With a "true" fast, only water, electrolytes and black coffee or unsweetened tea are allowed. With a fasting mimicking fast, you have a bit more flexibility. As long as the food, drink or supplement doesn't cause an insulin response, you can have it during your fast.
To dive a bit further into the details of a "true" fast and a fasting mimicking fast (including the health benefits of both), you can check out my blog post HERE.
With this in mind, most of the items on this list will adhere to the fasting mimicking approach. There are a few items that can also be used during a "true" fast, but make sure to know which type of fast you're following before you start adding anything to your fast.
In small amounts (around 1/2 teaspoon or less), turmeric can be used during a fast. In fact, it has been studied to help promote phase 2 liver detox, making it an excellent addition for liver health.(1)
Psssst... curious how long YOUR Intermittent Fast should be? Take my FREE Intermittent Fasting Schedule Quiz by clicking the button below!
Ginger is known for promoting the gut cleaning process, called the Migrating Motor Complex, making it an excellent addition if you're looking to focus on gut health. Just make sure to stick to around 1 Tbsp. of fresh ginger so that it doesn't break a fast.
Sounds odd, but this is actually a great source of electrolytes! And as a result, pickle juice has started to pick up some popularity. Just make sure to not choose a brand of pickle juice that uses added sugar.
I personally prefer to get my fiber from food, but I know that there are those who enjoy incorporating a fiber supplement. Psyllium husk does not cause an insulin response, so it can be used during a fast. However, this still likely shuts off the Migrating Motor Complex, so if you're looking to optimize a fast for gut health, you'll want to keep the psyllium husk to your eating window.
Lemon juice has recently been found to have similar blood glucose stabilizing perks as apple cider vinegar.(2) If you choose to add some lemon to your water, you'll want to stick with about 1/8 of a lemon during the fast.
The key word here is unsweetened. If tea is sweetened, it will break a fast. However, unsweetened tea can be used during a fasting mimicking fast or even a "true" fast.
Similar to lemon juice, cinnamon has also been studied to aid in balancing blood glucose levels.(3) So if you want to add a bit of flavor to your fasted coffee, try a dash of cinnamon. Just make sure to keep it to less than 1 teaspoon so that it won't break your fast.
Assuming that you're choosing food-grade essential oils, these can be added to your water for a bit of flavor during a fast. Make sure to read up on all of the details of how to use essential oils during the fast with THIS blog post.
Apple Cider Vinegar
At a one tablespoon serving diluted in water, apple cider vinegar does not break a fast. In fact, it can be quite useful for multiple wellness goals. Apple cider vinegar (and vinegar in general) has been studied to help improve insulin sensitivity after a meal.(4)
This is why we use the Apple Cider Vinegar Sipper in the Complete Intermittent Fasting Bundle programs!
Magnesium can be quite useful in helping to improve sleep quality, which is crucial for increasing energy levels and improving insulin sensitivity the next day.(5) As long as you're opting for a magnesium supplement that doesn't contain any sugar (typically these will come in a capsule form), then you can have this during your fast before you hit the hay!
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Autumn Elle Nutrition