Unlock the Secrets of Keto Foods: How They Supercharge Your Fasting Success!

Fasting, a practice of abstaining from calorie intake for a specified period, has gained considerable traction as a lifestyle choice. This article delves into the intricate relationship between ketogenic foods and fasting, clarifying what truly breaks a fast and how to make informed choices to optimize your health goals.

Understanding the Fundamentals of Fasting

Fasting, at its core, is a lifestyle practice where individuals refrain from consuming calories for a specific duration. The primary types of fasting include intermittent and prolonged fasting. Intermittent fasting offers various approaches, with the 16:8 method being the most popular. This involves a 16-hour period of abstaining from foods and caloric beverages, followed by an 8-hour eating window. Another variation is the 5:2 diet, a modified fasting approach that limits calorie intake to 500-600 kcal for two days of the week, while eating normally for the remaining five days.

The question, “What breaks a fast?” is most relevant to beverages because fasting prohibits consuming anything with calories - and all foods contain calories.

The Calorie Conundrum: What Officially Breaks a Fast?

Technically, anything that contains calories can break a fast. It doesn’t matter if it’s ketogenic, paleo, vegan, carnivore, etc. because any amount of calories will provide your cells the energy they require. Consuming calories switches you over to growth mode, largely due to the insulin hormone. Insulin is a growth hormone that helps you build muscle, prevents your blood sugar levels from skyrocketing too high, and stores energy in your cells for later. When you eat a meal, especially a meal with carbohydrates, insulin levels rise, which shuts down your fast. mTOR is a genetic growth pathway activated when you eat protein and carbs. When mTOR goes up, AMPK goes down. Put simply, AMPK is a pathway associated with the benefits of fasting.

However, it's important to note that while consuming a few calories during your fasting window could slightly reduce autophagy, you’ll still remain in ketosis - the metabolic state where you’re burning your own stored body fat for energy. This is why many people fast and experience benefits while still consuming bone broth or coffee with a little cream. You should be able to maintain ketosis if your carbohydrate intake is below 50 grams daily.

Read also: Easy Low-Carb Cheese Crackers

Beverages That Complement Fasting

As you’ve learned, any calories will technically break a fast. With that in mind, you need to limit yourself to beverages that do not interfere with fasting.

Water: Plain or sparkling water is great for maintaining an intermittent fast. Dry fasting isn’t usually recommended and the human body needs crucial hydration. Wet fasting is the term for fasting while drinking water and staying hydrated.
Calorie-free electrolytes: While electrolytes are essential for energy production, they don’t contain any calories (except for electrolyte powders with calories from added sugars). When you’re fasting, you lose electrolytes, such as potassium and sodium, at higher rates. Replenishing these lost electrolytes could prevent the weakness, fatigue, headaches, and other symptoms that sometimes manifest. Pick electrolytes without any added insulin-prompting sugars or syrups.
Black coffee or herbal tea: Many people who fast find that a cup of brewed coffee or herbal tea (without sweetener, cream, MCT oil, etc.) suppresses their appetite, making it easier to fast for longer periods. Coffee is essentially non-caloric (there are fewer than 5 calories in a cup), so it’s generally accepted that coffee will not break your fast. If you add lots of sugar, milk, or cream, that’s another story. Fasting “purists” often claim a fast is not a true fast unless you consume water only, or perhaps water mixed with a sweetener-free electrolyte powder with no additives or sugar. Tea also contains zero calories and won’t ramp up insulin or mTOR. Tea also contains antioxidants, which support disease prevention, brain function, eye health, and more. However, take note that coffee or tea has around 2 calories per cup. Interestingly, research shows coffee can induce autophagy in mice, so it could actually enhance the benefits of your fast. The bottom line is that while there isn’t unanimous agreement on whether coffee breaks a fast (since it does have a handful of calories), it’s unlikely that coffee will have an impact on your fasting and the goals you’re trying to achieve, particularly if that goal is weight loss. If you have digestive issues, you may want to experiment and see how you feel when you drink coffee on an empty stomach and you may want to source an organic and higher-quality coffee. Plenty of keto dieters drink tea while fasting to help them stay on track.
Apple Cider Vinegar: Some people drink a teaspoon or two of apple cider vinegar (ACV) diluted in water to help stay hydrated and stop cravings. ACV won’t break your fast because it has essentially zero calories or carbohydrates. One tablespoon provides only 3 calories and less than 1 gram of carbs, so it’s unlikely to affect your fast unless you take it in large quantities, which isn’t advised.
MCT Oil, Butter, and Cream: Fat has a minimal impact on insulin, so while technically eating fat does break a fast adding a little fat like butter or cream shouldn’t make any meaningful difference to the metabolic advantages of your fast. People drink coffee containing MCT oil, coconut oil, ghee, or butter to tide them over during a fast because it won’t break ketosis. You may find a buttery coffee allows you to stay on track and brings you a little joy.

Foods to Avoid During a Fast

As per the definition of fasting, it’s not recommended to eat during a fast, even with foods with very low calories, such as spinach and other leaf vegetables. Drinks that contain calories and are high in carbohydrates - like fruit juices and regular soda - not only break the fasting process, but they cause your blood sugar levels to rise fast and kick you out of ketosis.

Non-Caloric Sweeteners and Diet Soda: Diet soda is a controversial topic when it comes to fasting. One cohort of people believes that diet soda won’t break your fast because it doesn’t have any calories and isn’t supposed to spike insulin or mTOR. Natural and artificial non-caloric sweeteners such as erythritol, sucralose, stevia, and monk fruit supposedly don’t raise insulin levels, so they shouldn’t really interfere with a fast. On the other hand, there is some research linking artificial sweeteners like sucralose to an increased risk of insulin resistance and prediabetes - the stage before full diabetes. Most health advocates and keto enthusiasts choose not to consume diet soda during a fast due to the artificial sweeteners, acidity, and ingredients like caramel color, which may pose health risks. You also have the option of choosing more natural sweetener options like monk fruit, stevia, and allulose instead of artificial sweeteners like sucralose and aspartame, though it’s a good idea to test your blood sugar before and after consuming these sweeteners, as they seem to affect some people’s insulin levels.

Supplementation During Fasting: A Cautious Approach

When it comes to supplementation, note that nutrients in their pure forms - such as vitamins and minerals - are calorie-free, which means that they won’t interfere with fasting. Additionally, keep in mind that certain supplements are best consumed with food for optimal absorption. For example, the fat-soluble vitamins A, D, E, and K require dietary fat so they can be properly absorbed. Omega-3 supplements are also to be avoided.

Whether or not supplements will disrupt your fast depends on the exact ingredients. It could hamper your metabolic success if it contains more than a minimal number of calories or an insulin-reactive sweetener. It probably won’t interrupt your fast if you only contains vitamins, minerals, or a couple of calories of simple herbs.

Supplements More Likely to Break a Fast

Gummy multivitamins: These commonly contain small amounts of sugar, protein, and sometimes fat, which could break your fast. Gummy and chewable multivitamins usually contain sugars or proteins that take you out of a fasting state, so you’ll have to check the label. Gummy brands may have as much as 6 grams of sugar per serving, and they often taste sweet, like candy, which could spur cravings.
Branched-chain amino acids (BCAAs): The branched-chain amino acids (BCAAs) called valine, isoleucine, and leucine are the building blocks of protein. These amino acids activate muscle synthesis and promote mTOR, so they’re best avoided during your fast. BCAAs appear to trigger an insulin response that opposes autophagy.
Protein powder: Protein powder contains calories and triggers an insulin response, telling your body that you’re not fasting. Consuming protein raises insulin and mTOR, so protein powder will also break your fast and tell your body you’re not fasting anymore. Protein powder does contain some calories as well.
Those containing certain ingredients: Supplements that contain ingredients like maltodextrin, pectin, cane sugar, or fruit juice concentrate contain sugar and calories that could break your fast.

Supplements Less Likely to Break a Fast

Multivitamins: Multivitamins containing nothing other than vitamins and minerals won’t disrupt your fast, but all multivitamins are different, so you’ll need to look at the ingredients for anything that could provoke an insulin response, such as cane sugar, syrups, and maltodextrin. Brands that don’t contain sugar or added fillers should contain few or no calories. Regardless of what is in them, lots of people can’t take multivitamins on an empty stomach, so you might consider taking any multivitamins during your eating window.
Fish or algae oil: Algae or fish oil contains few calories and no digestible carbs when taken in regular doses. A couple of grams of fish oil won’t be a fast-breaker. In regular doses, these supplements contain few calories and no digestible carbs. Even so, you may feel better consuming these oils with your meals.
Individual micronutrients: Individual micronutrients like potassium, B vitamins, or vitamin D shouldn’t impact your fast as long as there are no problematic ingredients. This includes supplements like potassium, vitamin D, or B vitamins (although fat-soluble vitamins A, D, E, and K will be best absorbed when taken with food).
Creatine: Loved by athletes and bodybuilders, creatine assists your muscles in energy production during high-intensity exercise or heavy lifting. Creatine improves strength and performance, and it’s also calorie-free and doesn’t affect insulin response. Double-check the label to make sure there aren’t other added ingredients. Creatine is calorie-free and does not affect insulin response.
Pure collagen: Some people believe pure collagen may slightly impair autophagy, but it shouldn’t greatly affect ketosis or fat-burning if you take pure collagen while fasting. This may slightly impair autophagy but shouldn’t significantly affect ketosis or fat burning during a fast. Collagen is one of the most abundant proteins in your body, so adding a collagen protein powder to your smoothie or beverage during your eating window is a smart move for your bones, skin, and gut health.
Probiotics and prebiotics: Probiotics and prebiotics usually contain no digestible carbs or calories, so they shouldn’t be an issue. These typically contain no calories or digestible carbs. Manufacturers might recommend taking probiotic supplements with a meal or after a meal, and it’s probably best to follow the manufacturer’s recommendations. Some experts believe probiotics are best absorbed with food because the food protects the probiotics as they travel through the digestive system. People would traditionally consume probiotics in the form of fermented foods like kombucha, kefir, and yogurt.
Adaptogens: Adaptogens are herbs or herb derivatives known to improve your ability to tolerate stressful situations. Adaptogens don’t really contain any calories, so they won’t get in the way of your fast unless you chew on a big portion of ashwagandha root. Adaptogens are often consumed as a tea, in which the active compounds have been extracted.
Melatonin: Melatonin is a powerful sleep hormone that won’t be a fast-breaker as long as you avoid any added problem ingredients like sugar.

Breaking Your Fast the Right Way

Breaking a fast already? In that case, we recommend focusing on foods that are nutrient-dense and satiating. Nuts, cauliflower, broccoli, brussels sprouts, and other green above-ground vegetables are wonderful. Just know that cooked veggies are better than raw ones. Bone broth has a soothing effect on the gut and it’s full of health-boosting nutrients, including calcium, potassium, phosphorus, iron, zinc, and collagen. Make bone broth by simmering beef bones. Lastly, whey protein isolate is an excellent protein source if you prefer breaking your fast with a protein-rich beverage, and it’s very digestible.

Learning how to break a fast is also important, in addition to keeping yourself in a fasted state. That said, begin your feeding window with foods and drinks with fewer carbohydrates to avoid blood sugar spikes. Unprocessed meats and cooked non-starchy veggies are great options. If you’re not following a keto diet, choose foods with a low glycemic index (GI). Examples of lower GI foods that aren’t necessarily “keto” include whole-grain bread and boiled sweet potatoes. In addition to high-carb and high-GI foods, steer clear of spicy foods post-fasting. And last but not least, start with a smaller meal and eat slowly. It’s tempting to gorge on a supersized meal, especially if you feel very hungry. However, this may lead to bloating, gas, nausea, and diarrhea - even if it’s a healthy meal. The most effective approach to avoid breaking a fast is to stay away from anything you know contains calories.

When you’re ready to break your fast, it’s best to ease out of it. Toward the end of your fast, you might want to introduce small portions of foods that are more easily digested so you don’t overwhelm your digestive system.

Breaking your fast with foods that are especially high in fat, sugar, or even fiber can be difficult for your body to digest, leading to bloating and discomfort. Foods and drinks that can be even more shocking to your system after a fast include foods such as greasy cheeseburgers, slices of cake, and soda. Even high fiber raw produce, nuts, and seeds may be difficult to digest.

On the other hand, nutrient-dense foods that are easy to digest and contain a bit of protein and some healthy fats can break your fast more gently.

Go Gently With Liquids One of the best ways to break your fast is by enjoying a cup of broth or soup. Warm liquids will be much easier for your digestive tract to process without issues. Broths and Keto-friendly soups are also packed with plenty of vitamins and minerals to keep you feeling well and provide your body with the nourishment it needs. This is a great gentle way to break your fast that will ease your body back into processing food.
Stick To Small Meals As you begin to eat again, take your time and eat small amounts at first. You may find that a cup of broth satisfies your appetite for quite a long time. Wait to see how hungry you really feel before eating more. When you do find your appetite increasing, prepare a small meal so that your digestive system can easily adapt and process the food.
Avoid All Carbs Obviously the amount of carbs you’ll be eating are minimal anyway, but it’s especially important to not break your fast with even your small allowance of carbs. Your insulin sensitivity will have significantly increased whilst fasting, and any carbohydrates you consume afterwards are likely to cause a dramatic spike in your blood glucose levels.
Enjoy The Best Whole-Foods You’re likely used to eating good-quality whole-foods on Keto too, but it’s even more important after a fast. End your fast with Keto-friendly whole foods that will nourish your body and optimise all the feel-good benefits of your fast. Even certain whole-foods can be taxing on your digestive system such as; raw vegetables, nuts and seeds, so carefully consider which whole-foods to include in your break-fast meal.

Gentle Foods to Break a Fast

Smoothies: Blended drinks can be a gentler way to introduce nutrients to your body since they contain less fiber than whole, raw fruits and vegetables.
Dried fruits: Dried fruits, particularly dates, are a good concentrated source of energy and nutrients that are often used to break fast.
Soups: Soups that contain protein and easily digestible carbs, such as lentils, tofu, or pasta, can gently break a fast. Avoid soups made with heavy cream or a large amount of high fiber, raw vegetables.
Vegetables: Cooked, soft, starchy vegetables like potatoes can be good food options when breaking a fast.
Fermented foods: Try unsweetened yogurt or kefir.
Healthy fats: Foods like eggs or avocados can be great first foods to eat after a fast.

Breaking your fast with healthy foods that may be better tolerated can help replenish important nutrients and electrolytes while easing food back into your diet.

Read also: Magnesium Supplements for Keto

Once you’re tolerating gentler foods, add in other healthy foods - like whole grains, beans, vegetables, nuts, seeds, meat, poultry, and fish - and return to eating normally.

Be mindful not to overeat. Overeating and eating junk food between fasting periods can cancel out the health benefits of fasting. Instead, choose minimally processed, whole foods as much as possible for the most overall health benefits.

Integrating Intermittent Fasting with a Ketogenic Diet

Fasting tends to go hand-in-hand with a Ketogenic diet, because it can quickly put your body into a state of ketosis. If you’ve had success with Keto and are ready to take things up a notch, combining IF with a Ketogenic diet is a great way to up your Keto level. If you want to see quick results, this may be the way to go. This is especially true if you find yourself hitting a plateau with your health and weight-loss goals. You may also find that your Keto diet makes you feel more satiated and you can last longer between meals.

It’s really important that you don’t go all-in to begin with, don’t take on Keto and IF at the same time! Once you’ve established a comfortable routine on Keto and your body has adjusted to being in ketosis, you can begin to practice intermittent fasting. Plan specific times when you will not eat. You may want to start by making sure you have at least 12 hours of fasting at night time. This is an easier option for many as it’s a natural time to eat less and you’ll be asleep for the main portion of your fasting period. There are other ways to approach IF; some people follow the popular 5:2 intermittent fasting regime, where 5 days are ‘normal’ eating and 2 days are extremely low-calorie ‘fast’ days (no more than 500 calories). Others may not eat at all for a whole 24 hours or more.

The Essence of Intermittent Fasting

Intermittent fasting is an eating pattern that alternates periods of eating with periods of either not eating or taking in minimal calories. It emphasizes when you eat rather than what you eat.

Even though it has recently gained mainstream attention, intermittent fasting isn’t new. People have practiced periods of fasting throughout history, such as for spiritual, health, or survival reasons.The intent of intermittent fasting isn’t necessarily only to restrict calories but also to allow your body to focus on maintenance and recovery rather than digesting.

Many fasting patterns incorporate regular 12- to 16-hour periods of fasting into each day, while others include fasting for 24 or 48 hours once or twice per week. When you fast, your body undergoes a number of metabolic changes. After some time, fasting causes your body to enter ketosis, a state in which fat is used for energy when carbohydrates are unavailable.

Furthermore, fasting decreases insulin levels and promotes autophagy, the process by which the body rids itself of unneeded, damaged, or harmful cells.There is evidence that intermittent fasting can be beneficial for weight loss, lowering blood sugar, improving heart health, reducing inflammation, and reducing your risk of chronic diseases.

Popular Approaches to Intermittent Fasting

The most popular approaches to intermittent fasting include the following:

16/8 (Daily Time-Restricted Fasting): You fast for 16 hours of the day and consume your food during an 8-hour eating window.
Alternate-Day Fasting: You fast one day, eat normally the next, and then repeat.
5:2: You eat your normal diet five days a week and fast for the remaining two days of the week.

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