<aside> <img src="/icons/light-bulb_blue.svg" alt="/icons/light-bulb_blue.svg" width="40px" /> What you can and can’t consume during a fast is an open verdict, and many will tell you differently…

In my opinion, it really comes down to what you’re trying to achieve and what you’re realistically willing to sacrifice.

I have discussed this further in Fasting For Specific Outcomes

Fats

But first, fats.

The effect of consuming fats whilst fasting is the cause for frequent debate. Consuming fats induces a minimal insulin response, and so you’re still keeping insulin at bay.

The ketogenic diet revolves around this idea of maintaining a low insulin state, consuming 80% of your calories from fat, 20% from protein, and limiting carbohydrates below 50g.

You can picture consuming fats like ‘flying under the radar’ of fasting, with the primary benefits being a kick of energy or a feeling of satiation.

However, it is important to note that they do break a fast, so if and how you use them really depends on what your goals are and the situation you’re in.

Me personally? I tend to steer clear of fats during a fast, I very much see them as a ‘next best.’ of as a tool for longer fasted periods: Extended Fasting 60h+ (My Strategy)

What Can’t I Consume?

Many people state that you shouldn’t exceed 50 calories during your fast, but to me that is misleading.

You can’t go ahead and grab half a banana and still be fasting; instead, these calories account for trace calories from what you may otherwise consume during a fast.

For example: A cup of black coffee can contain up to 10 calories.

In general, I recommend keeping it simple: Avoid anything with calories.

• Milk, creamer or sugar with tea or coffee. Next best: Full fat cream and almond milk.

• Teas containing fruit: Due to the sugar content - a bit of a nit-pick, if lemon and ginger tea is your go-to, I’ll leave the ball in your court.

• BCAA’s: A full serving of BCAA’s contains roughly 50 calories, hence breaking your fast. Note the response incurred will be transient, so, if they work for you, you can decide if transient is enough to make you leave them.

• Vitamins with calories and oil capsules: Use alternatives if you can or take in the fed window. Otherwise, I wouldn’t stress too much.

• Artificial and ‘zero’ products: The benefits of fasting are interfered with through the consumption of artificial products, so I generally steer clear – unless your goal is simply to fast as a means of achieving a calorie deficit

  What’s the point of fasting if you’re going to drink a Diet Coke of Monster Zero

What Can I Consume?

Satisfying the want for consumption is a very useful tool to aid your fast!

I often find the simple process of consuming something, tea, coffee, even water, goes a long way in curbing the feeling when I’m experiencing hunger.

There are specific goals, such as providing complete gut rest, where you may want to limit drinks, such as tea and coffee, and I will cover this point in Fasting For Specific Outcomes

As a whole, the list provided below are all good-to-go!

• Water: Hydration is key when fasting
• Sparkling water: Can suppress hunger
• Black tea and herbal teas
• Apple cider vinegar: No calories, and a quick tip - diluting 2 tablespoons with water and sipping before your first high carb meal can stabilise blood sugar and further increase insulin sensitivity.[32][33]
• Salt: Sodium is vital for staying hydrated, and lowering your insulin can deplete your body of sodium - which can seemingly make you feel worse for wear. Consider adding some salt, maybe Himalayan, to your water. This won’t break your fast.
• Toothpaste: Seems minor but worth mentioning. In my opinion, not something that’s worth your energy worrying over. Go ahead and brush your teeth!
• CBD oil: Technically, CBD oil will break a fast due to its fat content, which will need to be metabolised. Therefore, it shouldn’t be consumed for gut rest, however, for overall health, fat loss, cognition and longevity, you are good to go!

Black coffee, the first thing people recommend you consume outside your fast. You may wonder why this is separate from the list, and it’s because a little more light needs to be shed.

Black coffee can be consumed in your fast, the polyphenols in coffee can actually encourage autophagy, likewise with the caffeine it contains.[34] The caffeine can promote fat burning in a fasted state. Black coffee can also serve as a great hunger suppressant.

However, it’s often overused. The overconsumption of coffee ramps up cortisol, the stress hormone. This, when coupled with a period of fasting, can put you on a fast track to stress and irritability.

Not only this but relying on coffee to get through your fasted period leads to dependency, caffeine tolerance and constant dehydration with it being a natural diuretic.

Finally, drinking coffee on an empty stomach is a topic of great dispute. There is no doubt that coffee in excess can irritate the gut, and this can be especially the case on an empty stomach, i.e. when fasting.

Finally, another special mention can be made for bone broth.

Bone broth contains a host of vitamins, minerals and collagen, also containing high levels of anti-inflammatory amino acids that can help to heal the intestinal wall and aid those with digestive issues such as IBS.[30][31]

Although it would be considered breaking your fast, a flood of all these nutrients, including sodium and healthy fats, would be the perfect way to prolong your fast as a next best if you’re struggling that day.

It’s also the perfect way to replenish your body after a period of fasting!

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