Affiliate Disclosure If you've been dabbling with Intermittent Fasting, you're probably aware of the huge importance of using electrolytes throughout the day. But
this brings up an important question: do electrolytes break a fast? Today, I'm breaking down the details of electrolytes and Intermittent Fasting. Do Electrolytes Break a Fast?Electrolytes are minerals that we need to get from our diet in order to maintain fluid balance, send signals from our brain and allow our muscles to contract. Major electrolytes include sodium, potassium, chloride and magnesium. Not getting enough of these electrolytes (especially sodium) can lead to muscle cramps, headaches and even a life threatening condition called hyponatremia.(1) While using Intermittent Fasting, insulin (the storing hormone) levels tend to dip down.(2) This allows the body to shift back into fat burning (aka lipolysis), which is great for a weight loss goal. However, this lowered insulin level can also signal to the kidneys to release water and sodium via urine at higher levels. Due to this release, replacing lost water and electrolytes is crucial to prevent electrolyte imbalance symptoms. Because minerals have no energy value, they do not break a fast. However, electrolyte supplements often do break a fast. This is because electrolyte supplements or sports drinks typically get packaged with a significant amount of sugar. Sugar causes insulin (the storing hormone) to spike and therefore break your fast. Pssst - wondering what type of fasting is best for your goals? Click below for my free Intermittent Fasting Schedule quiz to find out! Related: [QUIZ!] Find Out The BEST Intermittent Fasting Schedule For YOUR Goals! How Do You Replenish Electrolytes When Fasting?In order to replenish lost electrolytes while not breaking your fast, it's crucial to either opt for an electrolyte replacement that contains (at minimum) adequate amounts of sodium without any added sugar OR to use a high quality sea salt in your water and on your food. This will provide both the sodium and chloride that is typically lost. I personally love using Celtic Sea Salt (found on Amazon HERE) for a cost effective, whole food source of electrolytes. But you can also experiment with fasting specific supplements that contain sodium, potassium and magnesium, such as the unflavored LMNT, found on Amazon HERE. If you experience high blood pressure or you're salt sensitive, it's important to first check in with your doctor. Related: [QUIZ!] Find Out Your Ideal Intermittent Fasting Schedule!Get the step-by-step, meal-by-meal details on how to achieve your weight loss and wellness goals with the Complete Intermittent Fasting Bundle!100+ recipes, 8 weeks of meal-by-meal planning, restaurant guidelines, plateau breaker checklist and MORE! Head over HERE to get started!Your Nutritionist,AutumnAutumn Elle Nutrition
Happy Monday Squadies! As you probably know, I am a HUGE advocate for Intermittent Fasting. In fact, I practice it on a regular basis and recommend all my squadies try it! If you want to learn more about what exactly intermittent fasting is and how to implement it into your life check out my Beginners Guide to Intermittent fasting, morning workouts & breaking your fast, Intermittent fasting, How to Curb your Hunger. https://www.youtube.com/watch?v=X0qY_tkMe-0&feature=youtu.be For those of you who practice intermittent fasting or want to practice intermittent fasting, there are a couple things you should know about what WILL and WON’T break your fast! There are certain things you can have while in a fasted state that will actually benefit your fast, whether it helps keep you satiated or enhances your fast by allowing you to get into a quicker and deeper fasted state! By incorporating some of these ‘enhancers’ into your diet, you can make the MOST out of you fast! Fasting SAFE Foods:1.WATER!This is an obvious one, but water is definitely okay to have while in a fasted state! Not only is it okay, but it is encouraged to drink as much as you like while fasting! Water keeps us hydrated and can help keep us feeling full. For those of you who struggle with drinking enough water throughout your day, practicing intermittent fasting can help you drink MORE! While fasting, whenever you feel hungry, reach for water instead! 2. Black coffeeBLACK coffee is okay to have while in a fasted state! Although black coffee does technically contain calories, it will NOT break your fast. This is when it is not just as simple as any amount of calories will break a fast. Caffeine actually INCREASES the benefits of fasting by helping to metabolize fatty acids in the body faster and also helps expedite the removal of glycogen stores in our blood AND increases autophagy in the body! So basically, drinking black coffee while fasted will help you burn more fat faster by allowing your body to get through any remaining glycogen stores in your body faster so you can get into a deeper fast sooner. It also helps you get rid of any waste in your body quicker. If that isn’t enough reason to try drinking some black coffee while fasted, caffeine also SUPPRESSES hunger! If you workout in a fasted state (which I recommend) caffeine can improve your performance! Lastly, caffeine is one of the BEST things to help increase alertness, awareness and energy levels. 3. Green TeaLike black coffee, green tea contains CAFFEINE! If you are not a coffee person and want to enjoy the benefits of caffeine, try drinking green tea! 4. Carbonated DrinksCarbonated drinks WILL NOT break your fast - CONTINGENT on the fact that it is naturally favoured AND contains 0 calories. Carbonated flavoured water is great to drink while fasting in order to help you feel full and satiated. Speaking of carbonated drinks, I get asked A LOT about diet coke and other diet sodas. Diet pops are made with aspartame which will not spike your insulin, therefore it will not break your fast. Although this is the case i would not recommend drinking diet pop, especially frequently. Instead reach for a carbonated flavoured water! 5. GUMChewing on sugar free gum will NOT break your fast. Before poping that gum into your mouth, take a second to make sure it has 0 CALORIES and is SUGAR FREE! Regular gum can break your fast. Gum can help make your fast easier if you get hungry frequently throughout your fast. Sometimes, the act of chewing alone can help keep you satiated Chewing gum can also help reduce stress, so you can go ahead and have a piece while fasted! 6. Spices & Hot SauceSpices WILL NOT break your fast. I bet you are thinking, well Phil, how can I eat spices without being able to eat any food with it?! Well, there are certain spices you can add to your fasting safe drinks to help enhance your fast. Many people like to add some tumeric to their black coffee for its anti-inflammatory effects. You can also add some turmeric to your apple cider vinegar! Hot sauce is something else that will not break your fast. Although you probably wont get many opportunities to eat hot sauce while fasted, most hot sauce are 0 calories and will help speed up the metabolism! 7. Apple Cider VinegarApple cider vinegar is one of those things that oddly enough, will NOT break your fast! Drinking apple cider vinegar during your fast can help enhance your fast by helping you feel full and satiated. It also helps absorb minerals into your body from meals you had previously eaten before your fast which can help you feel healthy and full. Apple cider vinegar is great to take either at night or in the morning when you wake up. 8. Lemon/Lime WaterLike apple cider vinegar, lemons and limes do contain calories but having lemon or lime in your water will NOT break your fast! Lemons and limes can help speed up your metabolism and help keep you feeling full! SUPPLEMENT DO’s
If there are any specific supplements you want to know about shoot me a DM in INSTAGRAM! AVOID During a Fast
For all the keto fans out there, MCT oil WILL break your fast! There is a little bit of a misconception here - YES MCT oil will keep your body in a state of Ketosis BUT it WILL break your fast. MCT oil has far to many calories to have without breaking your fast. I am personally not a fan of MCT oil and would not recommend it. I personally do not like drinking so many of my calories right in the morning I, would prefer EATING my calories later on in the day. 2. CreamersYES creamers will definitely BREAK your fast! Again, creamers have far too many calories which will no doubt, break your fast! 3. Almond MilkAlmond milk is a little bit of a grey area. Since it has such a low amount of calories, some believe that having a SPLASH in your morning coffee will not break your fast. Although this sounds great, the reality is, this is not proven - therefore I would suggest trying to go without it and just having your coffee black. If you absolutely need it, then ONLY a dash if it could possibly be okay. Again it is not proven, so use at your own risk! 4. Herbal TeasHerbal teas WILL break your fast! Most herbal teas contain dried fruit pieces which contain sugar. That bit of sugar will spike your insulin and break your fast. 5. FruitFruit will definitely break your fast! Again fruits (other than lemons and limes) do not benefit your fast, therefore the calories ingested WILL cause an insulin spike and break your fast. SUPPLEMENT DON’TS
Pre-workout most likely will break your fast, but if you read the nutrition facts carefully, you can possibly find a calorie free one which will not break your fast. There you have it Squadies! Make sure to subscribe to my youtube channel for Lean tips, tricks and information! For more foods to break your fast and tips and tricks on how to keep Lean, make sure to download our brand new LEANSQUAD App and try 7 Days Completely FREE!!Your App subscription will also include Workout Programs (Challenges), Tasty and healthy recipes, our exclusive chat community and MORE!Can you drink electrolytes while fasting?So, while continuing your fast, you should ensure you are well hydrated. Drinking electrolyte water during your fasting ensures you do not create an electrolyte imbalance while fasting and reduce your chances of dehydration that eventually leads to Keto flu symptoms. We do not recommend going up on sodium too much.
Does electrolyte water break a fast?Electrolytes are essentially mineral salts. Pure electrolytes contain no macronutrients or calories. They will not break your fast or affect your autophagy in any way.
Which liquid is acceptable to drink when one is fasting?Drinking water during an intermittent fast is usually permitted. In some cases, water and other clear liquids may also be allowed for up to 2 hours before medical procedures, although specific guidelines vary. Other fast-friendly drinks include black coffee, unsweetened tea, and flavored or sparkling water.
Can you drink Liquid IV on an empty stomach?We liked how Liquid IV could be effective on an empty stomach as a pre-workout drink or as a hangover cure. This probably has a lot to do with the glucose content that is absent in other electrolytes we've reviewed.
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Can you drink liquid iv while fasting
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