New To Keto But Want To Grow Your Knowledge?
More specifically, you want help with Fasting Guidelines: What You CAN and CANNOT Drink- Thomas DeLauer?
all right so you’re trying out intermittent fasting or maybe you’re doing a prolonged fast for a little bit more of an extended time period the fact is you might be a little bit confused as to what’s gonna actually break your fast and what is not going to break your fast particularly in the world of liquids see liquids are kind of ambiguous with fasting because we automatically assume that because it’s liquid it’s not food so therefore because it’s not food we have a hard time fathoming what’s gonna actually break our fast or not so I wanted to clear it up so many people ask questions and if we actually just put it in a simple yes-or-no check box it’ll help you out and it’ll help you get through your fasting period in a more effective way but you’ll still also know the things that you can implement to help you get through the day so fasting isn’t quite so difficult so literally as we go through I’m gonna give it either a green checkmark or a red X and I’m gonna help you know what’s gonna work for you hey if you haven’t already make sure you hit that subscribe button this is literally the Internet’s and leading performance and nutrition Channel okay we have new videos coming out every single Tuesday Friday and Sunday and all kinds of other videos coming out throughout the remainder of the week too so make sure you hit that little Bell icon so you can turn on notifications as well all right so first and foremost let’s talk about black coffee for one second is black coffee going to break your fast well what’s it gonna be what’s it gonna be it is fasting safe okay black coffee is fasting safe and it’s fasting safe simply because the polyphenols that are in coffee actually support autophagy okay meaning it actually expedites the cell recycling and sort of the rejuvenation process of fasting to begin with so although there’s technically 3ish or forest calories and a cup of black coffee you’re technically okay simply because you’re still getting the added benefit so black coffee is totally good to go okay now I’m gonna jump around a little bit I’m not going to necessarily go straight on down the line but while we’re talking about coffee let’s talk about creamers for one second creamers will still break a fast okay so creamers are a no-go we have to keep creamers out of the equation unfortunately this means almond milk this means half-and-half things like that which we’ll get to a few of those as we go down the line but that is gonna be the problem and that’s where the confusion sets in if you’re going to have coffee it needs to just be black you can add some stevia to it but do not add any sugar do and anything that has a caloric value okay so for the most part creamers are no-go sugars are no-go okay well let’s talk about bulletproof coffee for a second this is a big one okay so drumroll what’s it gonna be all right because here’s where people really get confused and this is a question that comes up so often so bulletproof coffee is it fasting safe and it is not fasting safe okay so similar to how we talked about the creamers bulletproof coffee is just this confusing aura in the fasting community and the reason is is because so many people have touted bulletproof coffee as something that will help you’re fast they’re like oh it’s got MCTS it’s got coconut oil it’s got ghee in there it’s going to help you burn more fat no huge correction you need to know this bulletproof coffee is phenomenal if you’re on a keto diet okay but bulletproof coffee does not lend itself to fasting you know how many calories are in a cup of bulletproof coffee we’re talking like three sometimes four hundred calories okay that’s a lot of calories that by no way is fasting safe unless you are doing some form of a liquid fast which we can talk about at a different time I’ve done videos on that too okay well let’s jump down really quick and let’s look at black tea and green tea for a second okay because black tea and green tea are interesting because they have leaves in them right so people think well I’m eating leaves well no you’re eating water that’s from the leaves you’re not really eating the leaf so people always wonder if tea that is black or green is actually gonna break a fast they think that black tea and green tea would break a fast more so than black coffee not the case at all in fact there’s less calories and tea than there are coffee and you’re still getting the benefit now when it comes down to black tea and green tea you are and you are good to go so yes on black and yes on green now here’s the cool thing you guys probably know Jason Fung right he does a lot of YouTube videos in the world of fasting dr. Jason Fung he’s just amazing in the world of fasting so so he came out with this stuff Peak tea crystals and they sent me some and I told him that I would put them in a video because these things are awesome so not to hijack this video here real quick but they have like this one which is like a green ginger fasting tea specifically a fasting tea and they come in these little packets and it dissolves in hot or cold water that’s the cool thing so you’re actually getting a tea that is fasting safe and it’s combined with different herbs to enhance your fasting experience but you can have iced tea in like a second okay and you’re not talking about like all these different additives and different emulsifiers and stuff like that it’s just straight-up tea put into crystal form so that it dissolves in cold or hot water so I can sue this all the time them fasting that’s one of the things that gets me through the day so definitely check them out I have a special link down in the description so that you can check them out so if you’re fasting and you need to get through the day this makes your day go so much faster and that’s not just a plug honestly this is something that ever since they sent it I use all the time and I go through them like crazy so make sure you check them out in the description and big thanks to them for sending me these alright now we got to move on forward a little bit more okay lemon juice and lime juice how do you sit with lemon juice and lime juice okay so some will tell you that that is gonna break a fast is again it’s a fruit it’s gonna have an effect on your body again when it comes down to lemon juice they are good to go both lemon and lime juice the reason is is because they promote the gastric emptying effect okay so they actually allow your digestive system to sort of evacuate its contents okay increases that motility which is actually going to expedite your fastening so there’s things in the fasting world that we have to look at is it directly stopping your fast or even if it has a small amount of calories is it expediting the fast results and in this case net-net we’re coming out ahead because the lemon juice the lime juice that you put in a little bit of water is gonna get your gastric system to empty faster which means you’re gonna get into that deep fasted state a lot faster that deep itachi state that deep gut healing state much faster so I would actually consider it an advantage okay now we have to move up a little bit I’m gonna jump the broth all of a sudden okay broth is an interesting one I am a huge proponent of bone broth and this is where people might get confusing they watch my videos because I’m talking about bone broth the benefits of bone broth particularly on a keto diet but the reason that I talk about bone broth is because it’s phenomenal when you break a fast not during a fast unless you’re doing a specific bone broth fast which I do all the time but that’s a whole different story whole different set of criteria okay so bone broth or broth in general calories and it’s a food you want to use it to break your fast but don’t treat it as a fasting friendly liquid because it has calories it has collagen which is a protein which has a pretty good metabolic effect on the body okay so it’s a very good when you break your fast cuz it helps heal your gut lining but you don’t want it during your fast so unfortunately broth is a no-go during a fast okay all right now let’s talk about diet soda for a second diet soda another interesting one be careful with sucralose okay most diet sodas have aspartame or sucralose some have stevia sucralose which is Splenda is very interesting it does elicit an insulin response okay it does trigger a spike in insulin which could very well break your fast additionally the packets of Splenda have malted dextran in it the malted dextran is going to cause an insulin spike more so than the Splenda is so diet soda is a gray area but if you go with one that’s sweetened with stevia monk fruit and unfortunately as much as I hate to say it aspartame you’re probably fine see aspartame technically doesn’t elicit an insulin response as much as I hate the stuff I’m also being honest with you guys you’re probably okay if you have like a Diet Coke or something so I’m gonna go ahead and I’m gonna give it a green checkmark but I’m not happy about it alright apple cider vinegar here’s the big one people asked about this one all the time what’s it gonna be with apple cider vinegar I hate to say it but you are good to go okay again we come down to the game of is it pushing you further along into your fast or is it holding you back net positive or negative effect net positive effect all the way obviously the digestive benefit the acetic acid does all kinds of things when it comes down to the gut microbiota enhancing exacerbating the positive effects of your intermittent fasting lifestyle so all the way I usually like to start my day with that kind of stuff so that’s perfect when it comes down to the ACV all right now let’s move on over to the other side here almond milk I already touched on so I don’t need to spend a whole lot of time here but almond milk unfortunately is not good to go so that gets a big red X okay significant amount of calories relatively speaking you know you put that in your coffee you’re looking at 2025 calories we just don’t want to go there and just a word to the wise when you do have almond milk be careful of like carrageenan and also note that almond milk when you break your fast can be rough on your system simply because it still has the phytates in it I’m not anti almonds I’m not anti almond milk I just say that you want to use a little bit of caution because the phytates are designed to not digest so when you first break your fast and you have almond milk alright well it can be a little too hard on your gut you might notice if you pay too close attention to your body you get bloated you get to send it so wait a little bit have some food in your system before you do that alright let’s move on to BCAAs for a second okay I’ve talked about BCAAs before branch chain amino acids if you’re someone that’s into working out if you’re someone that’s training a lot you’re very familiar with branched chain amino acids heavily marketed by the supplement industry to keep your gains to keep your muscle all this stuff okay yada yada the thing is as BCAAs don’t do all that much in terms of helping you out they’re only going to do a whole whole lot if you’re in a heavy period of muscle gain and when you’re already in a caloric surplus anyway so by and large when you are in a caloric deficit like when you’re fasting they’re not going to do a whole lot for you anyway so I wouldn’t worry about it but I will say for the sake of this video they actually are not fasting safe okay let me give you a little context here and I have to go scientific on you for one second branched chain amino acids contains something known as Lucy okay the three branch chain amino acids okay we have leucine isoleucine and valine leucine is the main culprit here what’s interesting is when you are fasting or when you’re doing ketosis you are going into what is called gluconeogenesis all the time okay it’s where your body takes protein and converts it to sugar sugar is not bad when it’s created in the body right carbs are turned into glucose protein is turned into glucose when you’re doing keto or when you’re fasting your blood sugar is never going to zero okay your blood sugar will be stable but your blood sugar is never going to be zero you always have blood sugar so whether you’re eating or not eating your body is going to get glucose or sugar from something now when it comes down to protein it’s a process called gluconeogenesis and the building blocks of protein are amino acids so people would really quickly think that okay well amino acids are just going to help protein levels they’re gonna help me out in preserving muscle okay well BCAAs are unique because amino acids will contribute to gluconeogenesis meaning they’ll contribute to blood sugar they’ll contribute to that process but leucine in BCAAs is different it does not contribute to gluconeogenesis however it does spike your insulin leucine is one of the only amino acids that will spike your insulin but it also doesn’t contribute to gluconeogenesis which means it’s not going into the body and getting used as a fuel it’s literally just floating around through the bloodstream triggering insulin messing up your fast so although there’s not a lot of concrete evidence or research because why the heck would any university even want to spend money researching that because it’s not that exciting it’s all just internet people that just are just thinking they need BCAAs when in reality in real life guys we don’t need it so I’m not surprised that I haven’t seen any scholarly articles come out on that but we just have to connect the dots so sorry to rant moving on pre-workouts it kind of falls in the same category a lot of pre workouts have the cia’s in there so that’s your first criteria look at your pre-workout if it has branch chain amino acids in it scrap it okay the other things we have to consider are sometimes they have carbs in them sometimes they have little bits of multi dextran those are the things you want to watch out for the powders the fillers the emulsifiers those things have calories we don’t want to have those and I’m gonna also loop in exogenous ketones with this exogenously tones will break of ass ladies and gentlemen they will break a fast I’m gonna actually add that in there so in fact exogenous my poor writing here exogenous ketones okay not fasting safe do not consume okay X X they will go to the front of the line when it comes down to metabolism okay if you take in exogenously tones even when you’re not eating you now just gave your body a fuel source to use prior to using whatever you have stored in your body okay so not to digress too much but free workouts the only ones you’re gonna really want to be paying attention to are ones that are clean and safe and only have like beta alanine maybe some citrulline malate things like that that’s all good to go so I’m actually gonna have to go ahead and I’m gonna check both boxes here because it all depends on the ground okay but definitely no exhaust ketones energy drinks they fall into the same category a lot of energy drinks these days have BCAAs in them okay it all depends on the sweetener sucralose is pretty common so technically that can break a fast so be careful with that as part of me or aspartame however you want to say it depending what part of the country you’re again great area there’s some out there that are okay but honestly just drink black coffee just black coffee with stevia you’re just better off so let’s just go ahead and just say forget it like why I put that in your body minerals and electrolytes okay this does not mean sports drinks does not mean Gatorade jeetu this does not mean that I’m talking about like little packets that you can get that have minerals electrolytes you’re good to go in fact I would highly recommend that that’s one of those things where sure if you wanted to get technical about it you’re consuming something but on the other side of the coin we’re using things like this to our advantage to further along our fasting experience so sodium magnesium potassium all those are gonna put your nervous system in an optimal state to really get the most out of your fast so I’m okay with that spices and oils the reason I put this is because people ask a lot of questions like can I add ginger to my tea can I add Cayenne to my ACV drink all that spices yes you’re good to go I’m cool with that okay oils no don’t add any oils people want to add like peppermint oil and things like that to their coffee now you’re talking calories there so avoid that so I happen again I have to give it a – yeah and salt kind of ropes into the minerals but the reason I gave salt its own little list here is because salt is super important add salt even that Jason Fung fasting tea which by the way guys if you haven’t forgotten already you’ve got to make sure that you check that stuff out cuz it’s awesome even that’s up sometimes I add some salt to it if I feel like I need it because tea with a little bit of salt believe in Haughton actually tastes pretty good a little bit of salt in your coffee actually tastes pretty good it’s weird but it works it’s like a little fasting cocktail so big yes on salt go ahead and add it in there but try to use like a pink Himalayan salt so I hope this sums it up this is a pretty clear outline of where I see questions come in all the time you probably have some more feel free to put them down in the comment sections below what I’ll do is probably do a follow-up video on some of the other ones that come in through the comments section I do ask that you please do take advantage of Jason funds fasting teas down in the description huge sponsor of this video also big donator of teas to my office where we consume that stuff like crazy when we’re fasting so go ahead and check them out but as always make sure you’re keeping it locked in here on my channel make sure you’re abiding by this list and I will see you in the next video
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Fasting Guidelines: What You CAN and CANNOT Drink- Thomas DeLauer… All right, so you’re trying out intermittent fasting, or maybe you’re doing a prolonged fast for a little bit more of an extended time period. The fact is, you might be a little bit confused as to what’s going to actually break your fast and what is not going to break your fast, particularly in the world of liquids. You see, liquids are kind of ambiguous with fasting because we automatically assume that because it’s liquid, it’s not food, therefore because it’s not food, we have a hard time fathoming what’s going to actually break our fast or not.
I wanted to clear it up. So many people ask questions, and if we actually just put it in a simple yes or no checkbox, it’ll help you out. It’ll help you get through your fasting period in a more effective way, but you’ll still also know that things that you can implement to help you get through the day so fascinating isn’t quite so difficult. Literally as we go through, I’m going to give it either a green check mark or a red X and I’m going to help you know what’s going to work for you.
If you’re going to have coffee, it needs to just be black. You can add some stevia to it, but do not add any sugar. Do not add anything that has a caloric value. So for the most part, creamers are a no go, sugars area no go.
Well, let’s talk about bulletproof coffee for a second. This is a big one. Drum roll, what’s it going to be? Here is where people really get confused, and this is a question that comes up so often. Bulletproof coffee, is it fasting safe, and it is, not fast and safe. Similar to how we talk about the creamers, bulletproof coffee is just this confusing aura in the fasting community. The reason is because so many people have touted bulletproof coffee as something that will help your fast.
They’re like, “Oh, it’s got MCTs, it’s got coconut oil, it’s got ghee in there. It’s going to help you burn more fat.” No, huge correction, you need to know this. Bulletproof coffee is phenomenal if you’re on a keto diet. But, bulletproof coffee does not lend itself to fasting. You know how many calories are in a cup of bulletproof coffee? We’re talking like 300, sometimes 400 calories. That’s a lot of calories. That by no way is fasting safe unless you were doing some form of a liquid fast, which we can talk about at a different time. I’ve done videos on that too.
Now, when it comes down to black tea and green tea, you are good to go. So, yes on black and yes on green. Now, here’s the cool thing. You guys probably know Jason Fung, right? He does a lot of YouTube videos in the world of fastening, Dr Jason Fung. He’s just amazing in the world of fastening. He came out with this stuff, Pique Tea Crystals. They sent me some and I told him that I would put them in a video because these things are awesome.
Bone broth or broth in general has calories and it’s a food. You want to use it to break your fast, but don’t treat it as a fasting friendly liquid because it has calories. And, it has collagen which is a protein, which has a pretty good metabolic effect on the body. So, it’s very good and you break your fast because it helps heal your gut lining, but you don’t want it during your fast. So unfortunately, broth is a no go during the fast.
Spices and oils. The reason I put this is because people ask a lot of questions like, can I add ginger to my tea? Can I add cayenne to my ACV drink? All that. Spices, yes, you’re good to go. I’m cool with that. Oils, no, don’t add any oils. People want to add like peppermint oil and things like that to their coffee. Nah, you’re talking calories there so avoid that. Again, I have to give it a two here.
So, Diet soda is a gray area, but if you go with one that’s sweetened with stevia, monk fruit, and unfortunately as much as I hate to say it, aspartame, you’re probably fine. See, aspartame technically it doesn’t elicit an insulin response. As much as I hate the stuff, I’m also being honest with you guys. You’re probably okay if you have a diet coke or something. So, I’m going to go ahead and I’m going to give it a green check mark, but I’m not happy about it.
I hope that this sums it up. This is a pretty clear outline of where I see questions come in all the time. You probably have some more. Feel free to put them down in the comment sections below. What I’ll do is probably do a follow up video on some of the other ones that come in through the comment section.