What foods can you eat while fasting?

This brief article will answer the questions: what foods can you eat while fasting, what can you eat to break the fast, what are the different forms of fasting, and what are the benefits of fasting?

What foods can you eat while fasting?

It is not recommended to eat when fasting. Fasting is also referred to as voluntary abstinence from food and drinks for a period of time normally a day or two. Though you can have a drink of water or sugarless coffee to stimulate the brain and stay hydrated if you are performing a wet fast.  

Some of the other drinks that you can take while fasting include 

  • Water. Water restores the hydration levels of the body. This keeps your cells turgid and also helps in avoiding hunger fits. Water has no nutritional benefit to the body. 
  • Healthy fats. These are raw or prepared saturated fats. They can be sourced from avocados, lard, and tallow. They are broken down to ketones which help in replenishing the brain cells. This reduces brain fog and fatigue. 
  • Diluted apple cider vinegar. They act as hydrants and are mixed with water. 
  • Coffee and tea. They are stimulants and should be consumed without any sugar. Sugar reverses the fasting process. 

What to eat when breaking a fast?

Easily palatable foods and less sugary foods are preferred to break a fast. They include

  • Bone broth. This is a soup prepared from boiling bones from meat. It is rich in calcium and fats. Fats help in quenching hunger fits. Calcium is used in the body to develop bones and increase their density. 
  • Vegetables. They are rich in vitamins and minerals. They are also rich in water and serve as hydrants. They also contain less sugar and are easy to prepare. The best way to eat them after fasting is by steaming them and eating them raw. 
  • Smoothies. A good example is cabbage juice. It is made of cabbages, coconut flesh, avocados, and carrots. It is a good source of vitamins and natural sugar to break a fast. 

What are the various forms of fasting?

The various methods of fasting include intermittent fasting, consecutive fasting, dry fasting, and normal fasting. 

Consecutive fasting. 

It is done for about 24-72 hours. It is the most recommended as it helps the body enter a state of autophagy. Autophagy is the key to fasting and has extreme health benefits. 

Intermittent fasting. 

This is fasting that only lasts for 16-18 hours. It is highly practicable and is highly recommended for beginners that want to start fasting. It leaves only six hours where one eats lunch or supper. It is also referred to as one meal a day(OMAD). 

Dry fasting. 

This is fasting without any consumption of foods that cannot break the fast for example water. 

Normal fasting. 

This is fasting which involves the consumption of water or tea. Any consumed drink should not contain sugar as it is considered breakfast. 

What are the benefits of fasting?

Fasting helps in cleaning the digestive system. This is because there is no food to digest thus restoring and breaking down any leftover foods in the gut is conducted. 

Fasting also helps in controlling blood sugar by controlling insulin resistance. Insulin resistance is caused by the frequent consumption of simple sugars such as glucose and fructose. They activate insulin resistance which interferes with gluconeogenesis thus leading to diabetes or the development of cancer. 

It helps in discouraging inflammation and autoimmune diseases. This is because fasting enhances the metabolic activities of cells and also of mitochondria which are responsible for fishing out free radicals that precursor these unhealthy situations. 

It leads to better heart health. Fasting enhances the metabolism of triglycerides and cholesterol. Cholesterol is broken down into hormones, enhancing good hormonal health. It also enhances cardio health by reducing the wastes found in the blood such as dead cells, and free radicals, and balancing blood sugars. 

Fasting enhances cognitive health. Fasting activates ketosis, which is the breakdown of fats to release ketones. Ketones help in the nourishment of brain cells and also provide the required energy for them to perform efficiently. This results in clear thinking and reduced brain fog. 

Fasting is a therapeutic activity in weight loss. Fastin and limiting food intake is the first step in controlling obesity. You should not exercise if you are overweight as it may cause serious health problems such as arthritis. Fasting helps in synthesizing excess fats in the body and also boosts cell metabolism. 

It helps to delay aging. This is by reducing the activation of the MH2 pathway that produces growth hormone. The MH2 pathway is activated by the consumption of sugar and induced insulin resistance in the body. 

It helps in the control of cancer. Cancer cells are mutated cells that form tumors that later spread in the body. Their growth is fueled by simple sugars, lack of antioxidants, insulin resistance, and exposure to radiation/radioactive agents. They can only be limited by not taking sugar/simple carbs and fasting to enhance the immune system. 

Conclusion

This brief article has answered the questions: what foods can you eat while fasting, what can you eat to break the fast, what are the different forms of fasting, and what are the benefits of fasting?

Citations. 

https://www.healthline.com/nutrition/what-breaks-a-fast

https://greatist.com/eat/what-to-eat-on-an-intermittent-fasting-diet

https://en.wikipedia.org/wiki/Fasting

https://www.webmd.com/diet/obesity/ss/slideshow-fasting-overview#:~:text=Simply%20put%2C%20it%20means%20you,during%20the%20%E2%80%9Cfasting%20period.%E2%80%9D

https://www.healthline.com/nutrition/fasting-benefits

https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work

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