‘WET’ FASTING

Summary

In this video, the speaker discusses the differences between intermittent fasting (IF) and traditional fasting, focusing on how IF allows flexibility with drinking beverages like black coffee or tea while fasting. The speaker explains the importance of insulin regulation and its role in fat storage and metabolism, emphasizing the benefits of fasting for triggering metabolic switching. They also dive into which drinks and foods are suitable during fasting windows, including the pros and cons of certain beverages and supplements. The content is designed to inform viewers on how to optimize their fasting routine for better health results.

Takeaways

• 😀 Intermittent fasting (IF) and Ramadan fasting differ in terms of timing, with IF being more flexible and allowing for drinks, while Ramadan fasting does not allow any food or drink from dawn to dusk.
• 😀 The main goal of fasting is to trigger metabolic switching, where the body switches from burning sugar to burning fat as its primary energy source.
• 😀 Insulin spikes after eating high-carb foods, leading to fat storage. Intermittent fasting helps reduce insulin levels, aiding fat burning.
• 😀 Eating carbs too frequently can create a cycle of energy instability, causing frequent hunger pangs due to blood sugar fluctuations.
• 😀 During fasting, consuming coffee, especially black coffee, does not break the fast and may even enhance fat burning when combined with exercise.
• 😀 Creamers or sugary drinks, such as sweetened coffee or sodas, break the fast due to their sugar content, which causes insulin spikes.
• 😀 Apple cider vinegar can be consumed during fasting as it does not break the fast and helps activate digestive enzymes, promoting fat burning.
• 😀 Herbal drinks such as ginger, turmeric, and ginseng are allowed during fasting as long as they are free from added sugars.
• 😀 Protein powders, pre-workouts, and milk (including almond milk) should be avoided during fasting as they contain calories that disrupt fat burning.
• 😀 The use of artificial sweeteners like stevia is acceptable in moderation, but sweeteners like aspartame and maltodextrin can break the fast by triggering insulin responses.
• 😀 Bone broth or clear soup can be consumed during fasting, but only within the eating window (not during the fasting window) to avoid disrupting the fasting process.

Q & A

What is the main difference between intermittent fasting and Ramadan fasting?

The main difference is that during intermittent fasting, the eating window and fasting window can vary, typically from night to morning or afternoon. In contrast, Ramadan fasting is from morning until sunset. Additionally, intermittent fasting allows drinking liquids, whereas Ramadan fasting does not permit drinking or eating during the fasting period.

What happens to blood sugar when we eat, and how does it relate to insulin?

When we eat, blood sugar levels rise, triggering the pancreas to produce insulin. Insulin helps move the excess sugar into cells for energy storage, contributing to fat storage if insulin levels remain elevated.

What is metabolic switching in the context of fasting?

Metabolic switching refers to the process where the body shifts from using carbohydrates for energy to using fat for fuel. This process occurs during fasting when insulin levels decrease, allowing the body to burn fat more effectively.

Why is sugar consumption a problem in modern diets?

Excessive sugar consumption, especially from high-carb foods like bread, pastries, and snacks, leads to frequent insulin spikes, which can result in fat storage and unstable energy levels. This creates a cycle of energy crashes and hunger.

What are the consequences of unstable blood sugar levels?

Unstable blood sugar levels can cause 'rollercoaster' energy patterns, where the blood sugar rises and falls rapidly. This can lead to hypoglycemia (low blood sugar), making you feel hungry and crave more food, especially carbohydrates.

Can drinking coffee break a fast?

Black coffee without any added sugar or cream is acceptable during fasting, as it does not spike insulin and may even support fat-burning. However, coffee with cream or sugar can break the fast by triggering an insulin response.

Is it okay to drink soft drinks during intermittent fasting?

No, soft drinks, especially those with sugar, should be avoided during intermittent fasting as they spike insulin levels and break the fast. Even zero-calorie soft drinks may trigger an insulin response due to artificial sweeteners like aspartame.

What role does apple cider vinegar play during fasting?

Apple cider vinegar, with its acidic properties, can help activate digestive enzymes and support metabolism during fasting. It may help balance blood sugar levels, especially in the morning when cortisol levels are high.

Are there any drinks that are allowed during the fasting period?

Allowed drinks during fasting include black coffee, green tea, and herbal teas, provided they do not contain sugar or cream. These beverages do not significantly impact insulin levels and can help support fasting benefits.

What are the risks of consuming protein powders or pre-workout supplements during fasting?

Consuming protein powders or pre-workout supplements during fasting can break the fast as they often contain ingredients that spike insulin. It is advised to consume them after the fasting period, ideally post-workout, to avoid disrupting the fasting process.