Let's talk about 14 foods that can be eaten while the fasting goes smoothly.
It should be noted that in addition to drinking more water during fasting, other beverages will destroy the fasting.
The following 14 foods have relatively little effect on fasting. Fasting is to reduce ketones, increase insulin, and so on.
The most destructive fasting is refined sugar water compounds, sugar is a high-carb diet. Protein will also interrupt fasting, because protein will promote insulin, a large amount of protein will be converted into fuel. During fasting, after you finish exercising, drinking amino acid protein powder (BACC) will interrupt the fasting. Because of glucose, drinking collagen powder and bone soup will increase insulin.
There are two things that do not stimulate insulin: fat and fiber. Fiber does not stimulate insulin. Eating green vegetables contains high fiber and low sugar, and does not stimulate insulin.
If you eat a large portion of caloric food, it will stimulate insulin. Some foods do not stimulate insulin, and you maintain a ketogenic diet and fasting.
1. MCT oil (coconut oil): It can be added to coffee in the morning, because MCT oil will accelerate the conversion into ketones, and the brain and heart use ketones as raw materials. MCT grease will keep you from being hungry for a long time.
2. Coffee: Low calories will not interrupt fasting, coffee without sugar, you can add erythritol, stevia, monk fruit (monk fruit). Adding a little whole milk to coffee has little effect, so don’t worry. Coffee helps fasting and staying hungry.
3. Exogenous ketones (exogenous): also called ketone salts, tired and confused during fasting, eat ketone salts, which can be absorbed quickly for the brain. When the brain is in glucose or ketones, ketones will be preferred. Those who have not entered into ketogenesis may suffer from low blood sugar, chaos in the brain, and fatigue. Give the brain ketones, which will be quickly absorbed by the brain and converted into brain energy to help you get better during fasting. It is especially effective for brain fatigue or lethargy.
4. Tea: It is very helpful to fast and last for a long time without being hungry. In particular, tea contains plant fiber and nutrients.
5. Electrolytes: Drinking minerals has no calories, unless you drink the wrong brand of glucose, I don't recommend it. Electrolyte minerals and trace minerals are very effective in stabilizing blood sugar and muscle energy. Fasting will be easy.
6. Probiotics: beneficial bacteria that stabilize blood sugar.
7. Vitamin B group: Good resistance to insulin and increase vitality. In fasting or ketogenic diet, B group is necessary for cells.
8. Apple cider vinegar (ACV) or kombucha tea: It is good for blood sugar and helps to stay away from eating for a long time. You can drink Kombucha tea, but there are too many sugars, you have to read the label first. It is okay to label 2 grams of sugar, but for some people, it will be too much, which is related to metabolism. Generally, kombucha tea has lower sugar than other teas, and is rich in probiotics and acid, which can help fasting for longer. Especially in the evening, I want to drink beer, wine, champagne. The texture of kombucha tea is similar to the carbonization effect, which is a good substitute.
9. Fiber: It does not stimulate insulin, and it is microbial food. Microorganisms produce butyric acid, which is the same family as ketones, which helps stabilize blood sugar and improve insulin resistance. Drinking concentrated green fiber or wheatgrass juice can contain many nutrients. Drinking vegetable and fiber juice, fiber is microbial food, good for fasting, like drinking dehydrated vegetables, the stomach will be full.
10. Erythryl sugar, stevia, Monk Fruit: Erythryl sugar can be added to coffee without affecting the glycemic index. The small intestine is absorbed into the blood and completely excreted by the kidneys. This sweetness is added to coffee or tea. can. Erythryl sugar, stevia and Luo Han Guo do not affect blood sugar.
11. Lemon juice: There is a little carbohydrate, lemon juice and water will not affect the fasting effect, but also help to eliminate kidney stones, gout, and high uric acid.
12. Amino acid lozenge: Protein can stimulate insulin, but the essential amino acids of some ketones are not to provide body fuel, mainly for body recovery. Take amino acid lozenges after exercise, and the effect of supplementing amino acids immediately is very good without stimulating insulin.
13. Sea salt: It is very important. Pink salt from the Himalayas is recommended. The salt makes muscles stronger and enhances vitality. Salt deficiency can cause keto cold symptoms and fatigue, so sea salt helps energy.
14. Water: I don't recommend drinking massive gallons of water, as long as you feel you drink enough water. However, people who are prone to fasting and calculi may have elevated uric acid and are prone to uric acid calculi. Drink enough water. Drink 2-2.5 liters of water a day. Dilute uric acid with water to avoid calculi. Drinking more water is very helpful. During the fasting process, hormones will fluctuate up and down, and you will be a little hungry, especially at 8 o'clock in the morning. When cortisol rises, you may feel you want to eat. As long as you ignore the short-term hunger, most of them will soon be hungry. If you are still hungry, eat. So after experiencing hunger, you will soon cease to be hungry. Realize that this is a hormonal change. Just ignore it and continue to fast.
