Intermittent fasting is a popular eating approach that involves cycling between periods of eating and fasting. But what can you consume during fasting periods, and what breaks a fast?
Different types of intermittent fasting exist, each with its own rules and goals. Generally, during time-restricted eating, you abstain from food and only drink beverages with minimal calories, such as water, unsweetened coffee, or tea without milk.
While fasting, your body transitions from burning sugar to burning fat for energy, which some experts believe can be beneficial for health. However, it’s crucial to maintain a healthy and diverse diet when you’re not fasting.
There are various forms of intermittent fasting, including time-restricted eating, 5:2 fasting, and alternate-day fasting. Time-restricted eating involves setting specific eating and fasting windows, such as the 16/8 method where you fast for 16 hours and eat during an 8-hour window.
When fasting, it’s generally recommended to avoid consuming any calories. This means sticking to water, black coffee, or unsweetened tea. Adding milk or artificial sweeteners to your beverages may disrupt the fasting state by affecting blood sugar levels.
When not fasting, focus on eating a nutritious and balanced diet. Incorporate a variety of whole grains, fruits, vegetables, and lean proteins to support overall health. Tailor your food choices based on your specific health goals, whether it’s improving heart health or reducing inflammation.
In summary, intermittent fasting emphasizes when you eat rather than what you eat. Time-restricted eating is a common method where fasting periods are complemented by eating windows. Remember to follow the guidelines of your chosen fasting method and prioritize a healthy diet during eating periods for optimal results.