As a beginner, when you learn more about intermittent fasting, it’s natural to have many questions – like what the benefits are, how long you should fast, whether or not you should fast every day, and so on. And one of the most commonly asked questions is what breaks a fast. Studies are being conducted to find out what breaks a fast even today. However, some ways are highly recommended to break a fast.
Food Items That Raises Insulin in The Body
Simply put, anything that isn’t water, such as unsweetened tea or black coffee, will likely break your fast. Some people can have 50 calories or less and still be okay. However, it depends upon your goals and preferences.
To summarize, it is better to avoid the rise of insulin in your fasting window, as that’s the whole point of fasting, to be honest.
This means it has nothing to do with carbs, calories, protein, fat, or sugar. Some people have collagen peptides in their coffee, thinking it’s okay to have only 35 calories. Nevertheless, the fact is, it also contains 10 grams of protein, and it has the potential to break your fast.
Be Cautious with Artificial Sweeteners
As studies are still inspecting whether or not artificial sweeteners such as sucralose and Stevia affect your fast, it is best to avoid consuming them. You can find these sweeteners in several beverages that are labeled sugar-free or calorie-free. This can include sweetened sparkling water, sugar-free creamer in your coffee, or energy drinks without calories or sugar.
If you want to have some of these beverages to get through your fasting periods comfortably, consider experimenting a little before consuming them. You can test the effects by consuming them for a few days, avoiding consumption for a few days during fasting, and comparing your results.
Prioritize What Enhances Your Effectiveness and Happiness
It’s important to maintain the balance between your happiness and effectiveness while fasting. It’s obvious that nobody wants to turn it into a diet that leaves them feeling miserable every time they fast. You feel frustrated with your life because you can’t have a Diet Coke or sparkling water on occasion; this should not be the case.
It’s good for you to understand your motivations, such as why you want to choose fast and what you expect to gain from it. Some people prefer to avoid risks and are comfortable having only water and black coffee while fasting. Others may feel better just by having a little creamer splash in their morning coffee. Simply put, this is your journey, and so figuring out the best for you is absolutely your responsibility.
