Embarking on intermittent fasting can be initially daunting, especially when figuring out which drinks won't break your fast. The rules aren't always clear-cut, so in this guide, we'll simplify these for you.

In the simplest terms, breaking a fast involves consuming something that transitions you from a fasted to a fed state. In a fasted state, blood sugar is at baseline and stable, insulin production is down, and your body burns stored carbohydrates for energy, eventually switching to stored fat. Consuming something that spikes insulin production—that can end your fast unexpectedly—is crucial to consider.

Choosing your drink during fasting depends on your goals such as weight loss, gut healing, or longevity. Here's an exploration of controversial drinks that supposedly don't break fasts.

Apple cider vinegar can help manage cravings and has been shown to lower blood sugar levels, aiding those with insulin sensitivity. Diluting it in water won't break your fast and is beneficial when starting out.

Bulletproof coffee—a mix of coffee, MCT oil, and butter—is renowned among fasting individuals. The healthy fats in small amounts don't trigger insulin release, thus supporting weight loss goals suckerchstocker.rs.

Fasting may deplete your body's electrolytes, leading to energy slumps. A good electrolyte supplement can keep you hydrated without breaking your fast. Be wary of added sugars or sweeteners though.

Good Idea drinks provide an alternative to the potent taste of apple cider vinegar. With zero calories and aids for insulin sensitivity, these drinks offer advantages without breaking a fast.

Rich in protein, bone broth could stimulate insulin a little, but for many, particularly those prioritizing weight loss, the benefits outweigh the concerns.

The essence of fasting allows nutrient intake that aligns with your aims. Let us know what works for you in the comments and adapt drinking habits to improve your fasting experience.

Choose a drink that aligns with your fasting goals.

This article provides insights into what you can drink while intermittent fasting without breaking your fast. It goes over key concepts such as avoiding insulin spikes and offers a guide to five controversial drinks like apple cider vinegar and Bulletproof Coffee, their effects, and recommendations for consumption.

In this video, learn about...

5 controversial drinks that won't break your fast and help you stay on track with intermittent fasting. This video explains the science ...

5 Controversial Drinks That WON'T Break Your Fast

if you&amp;#39;re new to intermittent fasting you need to 
watch this video because it can be very difficult   to figure out what drinks do and don&amp;#39;t break a 
fast when you&amp;#39;re first starting out unfortunately   it&amp;#39;s not as black and white as you might expect 
but don&amp;#39;t worry I&amp;#39;ve got you I&amp;#39;m going to simplify   it so by the end of this video you will know 
exactly what you can drink during your fasting   window based on your goals whether you&amp;#39;re doing 
a 12 hour intermittent fast 168 or alternate day   fasting the same Concepts we&amp;#39;re going to talk talk 
about in this video apply but to really understand   what we can have during our fasting window we 
first need to understand what it means to break   a fast long story short this basically means 
you&amp;#39;re consuming something that&amp;#39;s taking you   from a fasted state to a Fed State when we&amp;#39;re in a 
fasted State our blood sugar should be at Baseline   and stable insulin production is downregulated 
and autophagy goes up our body will be burning   through our stored carbohydrates for energy and 
once it does that it&amp;#39;s going to shift to using   stored fat for energy instead when we consume 
something that breaks a fast insulin goes up   to deal with the energy that&amp;#39;s going in and fat 
burning stops now breaking a fast this isn&amp;#39;t a   bad thing obviously we can&amp;#39;t spend all of our time 
in a fasted State we need to eat eventually and   fasting for longer periods of time doesn&amp;#39;t always 
make it better however it&amp;#39;s when we think we are   fasting but we&amp;#39;re actually consuming something 
during this window that&amp;#39;s taking us out of this   fast that&amp;#39;s taking away from the benefits that&amp;#39;s 
what we want to avoid basically the simplest way   to know if a fast is broken is if insulin has 
gone up when insulin goes up we shift over to   burning glucose or carbs for energy instead of 
fat but here&amp;#39;s the thing while this is a pretty   simplistic definition what we can actually have 
when we&amp;#39;re fasting comes down to our goals why are   you intermittent fasting to begin with the most 
common reasons people intermittent fast usually   include for blood sugar regulation and lowering 
their fasting blood sugar improving insulin   sensitivity and reversing insulin resistance 
helping to burn more fat through ketosis and   giving your gut a rest autophagy is another common 
reason when you fast for longer periods of time as   you would do with an extended fast this is when 
autophagy really starts to ramp up autophagy is   when the damaged cells in your body start to get 
recycled and it is really great for healing and   preventing disease now don&amp;#39;t hear me wrong you 
still do get some autophagy during shorter fasts   and also when you&amp;#39;re exercising but it really 
really ramps up at around the 36 hours of fasting   Mark now if autophagy is your main goal if you 
are fasting to heal a disease if you&amp;#39;re fasting   for longevity then yes as we discussed before 
anything you consume during your fasting window   that increases your insulin that will break your 
fast if your goal is to give your digestive system   a break if you&amp;#39;re focused on gut healing then 
anything you consume that stimulates digestion   that will break your fast but if your main goals 
are weight loss blood sugar regulation or improved   insulin sensitivity and this is the case for most 
people who get started with interent fasting then   you do have a little bit more wiggle room with 
what you can consume you can get away with if   you will drinks that do contain some calories 
as long as they don&amp;#39;t trigger insulin so with   all of this in mind let&amp;#39;s get into the five 
controversial drinks that won&amp;#39;t break your   fast number one is apple cider vinegar now this 
is a great one because a lot of people find that   apple cider vinegar diluted in water of course 
actually helps to suppress cravings and this is   a barrier for a lot of people when they&amp;#39;re first 
starting out with intermittent fasting but beyond   that and this is especially true for people who 
are just starting out with intermid fasting and   who have some level of insulin resistance they may 
find that their blood sugar levels are elevated   during their fast which is the opposite of what 
should be happening apple cider vinegar can help   with this it can help to bring your blood sugar 
levels down because it allows the cells in your   body to take the sugar from your bloodstream in 
more easily over time as your insulin sensitivity   improves and this will happen after you&amp;#39;ve been 
practicing intermittent fasting for a while you   will find that your blood sugar levels are normal 
during your fast but apple cider vinegar can be   a great tool when you&amp;#39;re first getting started 
now I&amp;#39;ve done many videos on my channel on apple   cider vinegar in the past but I haven&amp;#39;t done 
one for a couple of years so let me know if   you want an updated one I can do one on insulin 
resistance specifically and apple cider vinegar   or on weight loss PCOS anything like that let me 
know down below if you&amp;#39;d like an updated one and   I can do that soon but moving on drink number 
two is Bulletproof Coffee now most people know   that black coffee coffee without anything added is 
absolutely fine for any type of fasting but what   about Bulletproof Coffee this will depend on how 
much and what is in your Bulletproof Coffee for   example if you add a small amount of MCT oil this 
isn&amp;#39;t going to break your fast MCT oil is entirely   fat and even better is that it&amp;#39;s a type of fat 
that is processed differently by the body than   other types of fat are by this I mean it bypasses 
regular digestion and it goes straight to the   liver where it&amp;#39;s easily converted into ketones for 
quick energy now of course a lot of the benefits   of fasting come from this Ketone production so 
MCT oil is only going to enhance this MCT oil   can also make fasting easier again when you&amp;#39;re 
first starting out because it will help you   shift into that fat burning State a bit quicker 
now butter is the second most common ingredient   that is in Bulletproof Coffee and it is again 
almost entirely fat it does have Trace Amounts   of protein in it but not enough to stimulate 
insulin so a bulletproof coffee with a teaspoon   a tablespoon of MCT oil and a little bit of butter 
in it absolutely not going to break your fast it&amp;#39;s   not going to stimulate insulin and it&amp;#39;s going to 
help you if your goals are blood sugar regulation   and weight loss but of course some people hear 
that it doesn&amp;#39;t break a fast and they go wild if   you drink several cups of it during your fasting 
window if you&amp;#39;re adding in half a stick of butter   then that is where things get a little bit 
tricky the cons might start to outweigh the   pros Bulletproof Coffee is meant to replace a meal 
it&amp;#39;s meant to be Drank in the morning and help you   to push your first true meal until later in the 
day if it&amp;#39;s not doing that for you then it&amp;#39;s not   really benefiting you number three is electrolytes 
electrolytes are a great option when you&amp;#39;re   fasting and I actually almost always recommend 
adding some electrolytes to your water this is   because when you&amp;#39;re fasting and especially 
when you&amp;#39;re fasting for extended periods of   time your body retains less water and with this 
loss of water it also retains fewer electrolytes   usually you&amp;#39;re replenishing your electrolytes 
to a degree through your food but of course   when you&amp;#39;re fasting you&amp;#39;re not eating anything 
you end up leaving them depleted and this is why   people can experience dizziness or headaches when 
they first start inent in fasting it&amp;#39;s usually due   to a drop in sodium drinking water with added 
electrolytes help helps replenish these vital   nutrients maintaining your energy levels and 
preventing dehydration electrolytes like sodium   pottassium and magnesium are critical for muscle 
function nerve function and overall hydration but   you have to be careful which electrolyte powder 
you use because a lot of them they contain added   sugar they contain added carbohydrates sometimes 
they actually have artificial sweeteners in them   as well and all of these things will break 
your fast I will link to some of my favorite   electrolyte supplements in the description box 
down below next up at number four we have zero   calorie drinks now whenever I recommend apple 
cider vinegar I get at least a few comments   asking for an alternative because let&amp;#39;s be honest 
it is a pretty strong taste personally I don&amp;#39;t   mind it but I do know that it&amp;#39;s not everyone&amp;#39;s 
cup of tea and my recommendation for anyone who   is looking for a similar drink that has the same 
benefits for improving insulin sensitivity for   stable izing blood sugar during your fasting 
window would be to drink good idea good idea   drinks contain a blend of amino acids and chromium 
which have been shown to reduce blood sugar spikes   and help to keep blood sugar levels stable they 
have zero calories zero sugar zero artificial   ingredients they&amp;#39;re lightly carbonated and they 
taste delicious and of course most importantly   they won&amp;#39;t break your fast and like I said 
earlier in the video with apple cider vinegar   it can help to bring your blood sugar levels down 
during your fast if they&amp;#39;re slightly elevated my   current favorite is the black current but honestly 
there hasn&amp;#39;t been a flavor that I don&amp;#39;t like now   if you&amp;#39;re in the US they are available in a few 
select stores I believe they have a stockist list   on their website or you can also shop online and 
the benefit of shopping online is that you can use   my promo code to save 15% off your order head to 
healthcoach kate.com SLG good idea to check them   out now what about other zeroc calorie drinks you 
might be asking well there aren&amp;#39;t any others that   can benefit you in the same way as apple cider 
vinegar and good idea that I&amp;#39;m aware of there are   some that can be all right if you just like the 
taste diet sodas being the obvious one that I know   a lot of people are going to ask about and these 
are definitely controversial when it comes to   breaking a fast some Studies have shown that the 
artificial sweeteners in these sodas does increase   insulin even without increasing blood sugar but 
then in other studies it has no effect in general   I tend to stay on the cautious side and say just 
to avoid them if you can there are so many options   available on the market that don&amp;#39;t have artificial 
sweeteners so opt for those instead and finally at   number five we have bone broth so far in this 
video we haven&amp;#39;t talked about any drinks that   contain a significant amount of protein but 
bone broth is rich in protein and therefore   now technically bone broth can stimulate insulin 
a bit and therefore it might not be ideal if if   autophagy is your main goal and again in terms 
of gut health it&amp;#39;s a bit controversial because   it does stimulate digestion however it has 
been shown that bone broth is very beneficial   for overall gut health that it can help with 
gut healing and when it comes to weight loss   to blood sugar to insulin resistance I really do 
think that the pros outweigh the cons I&amp;#39;ve had so   many clients who are struggling with intermittent 
fasting that added bone broth into their fasting   window and found it to be a million times easier 
it helped them to stick to their fasting window   a lot easier and they were still able to progress 
to their goals to wrap up the key to understanding   what you can have during your fasting window 
really comes down to what your goals are you   want to choose a drink that aligns with them let 
me know in the comment section down below what you   drink when you&amp;#39;re fasting thank you so much for 
watching and I will see you guys next time bye

5 Controversial Drinks That WON'T Break Your Fast

Understanding Intermittent Fasting

What It Means to Break a Fast

Common Reasons for Intermittent Fasting

Selecting the Right Drinks

Apple Cider Vinegar

Bulletproof Coffee

Electrolytes

Zero-Calorie Drinks

Bone Broth

Align Your Goals with Consumables

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