Types of fasting:
• Water fast – No eating and only drinking water (no vitamins, coffee, etc.)
• Dry Fast — No water or eating.
Dr. Berg recommends consuming certain things during your fast. The interruption to the fast is minor, (20 to 30 minutes). There are relative degrees of things that will break your fast versus those things that are very tiny that will only break your fast a little bit and for a short period of time.
We have to differentiate between bumping you out of ketosis versus bumping out of fat burning. Ketosis is the state of producing ketones from body fat. If you’re consuming MCT oil or exogenous ketones as a supplement, you will be in ketosis regardless of what you eat and regardless of what is happening with your own body fat.
Let us differentiate your liver producing ketones from your own fat versus taking ketones externally and your body not making your own ketones.
If you taking exogenous ketones as a supplement or MCT oil or coconut oil or consuming butter you will be in ketosis but you are not necessarily going to be burning body fat because your body is using the dietary fat or the dietary ketones instead of your own reserve. It is important to understand the three separate states: the degree of fat burning that you are in and the level of ketosis and fasting.
There are huge benefits of being in a fast:
• Lowered insulin
• Fat burning
Ketosis will help you lose weight, help your brain regenerate, and give you energy. Ketones are an antioxidant that to reduce oxidation in your body. It will counter a lot of disease processes. Also ketones feed a damaged heart better than glucose. Ketones feed a damaged brain better than glucose.
Autophagy is a huge benefit of going on a fast. It is very anti aging. You recycle old damaged proteins. You are also recycling other nutrients and cleaning up microbes, Candida, and viruses from the body.
As soon as you start consuming carbs to any degree you’re going to slow down autophagy. Eating protein will also slow down autophagy. A true fast is the ultimate way to trigger autophagy. If you are taking supplements is going to inhibit autophagy a tiny bit because there are barely any calories.
To learn more please see, Fasting – How Do You Know If You’re In Autophagy? https://2healthyhabits.wordpress.com/?s=autophagy
Lowering insulin helps to reverse a fatty liver and helps to improve your cholesterol and lipid profile. It helps the brain in general. It helps diabetes, insulin resistance, acne and the list goes on.
Fat burning. Weight loss is a great benefit of burning fat.
Hungergoes down. Your cravings go away.
What foods will create the smallest effect on insulin? The more insulin you have in your body the greater it is going to knock you out of being in a fast and the less benefits you’re going to have.
The more refined the carbohydrate is the higher that food is on that glycemic index the worse the effect.
To learn more please watch this video Glycemic Index vs Glycemic Load,https://www.youtube.com/watch?v=Z-cxMdEvsZM
The worst food that you can consume to break a fast is Maltodetrin, which is in a lot of so-called keto friendly foods or snacks. Protein also has the effect of breaking it fast because it increases insulin, not to the degree that a carbohydrate will, but to a large degree especially if you are consuming a larger quantities of protein.
Then calories in general, despite what those calories are, because the calories that you consume trigger something in your small intestine that triggers insulin to go up.
Fiber or fat has a zero effect. But if you’re consuming large amounts of calories of fiber or fat it could influence insulin a small amount. Protein and calories are that carbs, protein with some amount of calories raise insulin higher than fat and fiber.
Fiber will indirectly help with blood sugar problems and reduce insulin. If you consume a large amount of fat the amount of calories will raise insulin a small amount.
Part Two: Will This Break or Not Break My Fast: DEEP DIVE
Part two will cover we will go through a list of common things people wonder if they can or can’t have while fasting like tea and vitamins. We will go over a list of food and drinks and we are looking at insulin, ketones and actual weight loss.
This Post has been condensed from Dr. Berg’s video, Things That Break Your Fast: Deep Divehttps://www.youtube.com/watch?v=hjWnxTv1c2g
Dr. Berg is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media. He has taught students nutrition as an adjunct professor at Howard University.
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