Intermittent fasting can be confusing. To help clear up a few things, continue reading this article to get the answers to some frequently asked questions about intermittent fasting. If you have any thoughts or feedback, let me know in the comments section below. See below for the 5 questions that will be answered in the subsequent paragraphs.
Questions That Will Be Answered:
- Can I Work out While Fasted?
- Can I Drink Liquids During the Fast?
- Isn’t Skipping Breakfast Bad?
- Can I Take Supplements While Fasting?
- Will Fasting Cause Muscle Loss?
For those of you that would prefer to watch view a video of these frequently asked questions instead, feel free to watch the imbedded YouTube clip. Watch, Read, and Enjoy!
1. CAN I WORK OUT WHILE FASTED?
As a “newbie” to intermittent fasting, or even if you have been fasting for a few years – people always wonder if they can work out while fasted. There is often an immediate thought that comes to mind: “Am I going to faint or pass out if I do HIIT?” ha-ha. Do not worry, most people should think thoroughly before they put themselves through a strenuous workout while trying out something new.
But to answer this question for you – Yes, you can definitely work out while in fasted state. It is perfectly safe, and fasted workouts also have assisted with increased fat burning and weight loss. You may find some people that recommend taking BCAAs (branched-chain amino acids) before a fasted workout because it helps with reducing exercise fatigue. BCAAs also help to prevent muscle breakdown or slow the progression of muscle breakdown that can occur during prolonged fasted periods. But, technically taking a BCAA breaks your fast. So, if you take it right before you work out before you work out, you will technically no longer be a fasted state – which is something you will have to consider when making that decision.
2. CAN I DRINK LIQUIDS DURING THE FAST?
Many people get confused with regards to whether or not they can drink liquids while fasting. And of course, drinking liquids are important, especially water. So – I’m happy to inform you and say YES!, you can drink liquids while fasting – more specifically, water while fasting. Too add to this list, it’s a plus know that you can also drinking coffee or tea during a fast and be okay because those drinks to not spike your insulin or “trick” the mind into thinking it did like other zero calorie beverages do. So again – your options are technically just water, coffee, or tea! These liquids do not spike your insulin and will not kick you out of your fast.
Please note, you must not add sugar to your coffee. And although some people say that small amounts of milk or cream may be okay, for the sake of keeping it simple, please keep your coffee plain with no additives or sugar. Same for your tea, and of course, your water. As an added plus, coffee is known to reduce feelings of hunger and your desire to eat for a brief time, which can be useful during a fast depending on your fasting window.
3. ISN’T SKIPPING BREAKFAST BAD?
Breakfast, breakfast, breakfast! How can we go without breakfast!?!? “Isn’t skipping breakfast a bad thing to do?” This is another common question that comes up when thinking about intermittent fasting or not eating for an extended period of time. It is also a big interment fasting myth that isn’t often discussed or debunked. That said, I’m happy to inform you that it is perfectly fine to skip breakfast. Just please be sure to eat healthy foods for the remainder of the day or when you finally reach your feeding window, and you should make out perfectly fine.
The truth is that most people can skip breakfast without any negative side effects or causing any harm to the body. When it comes down to it – breakfast or eating food first thing in the morning when you wake up is not essential to your health. Plus, if you truly want breakfast, you can still have your breakfast. All you have to do is simply schedule your eating windows to take place around the morning hours. Or, you can simply have a late breakfast or brunch.!
4. CAN I TAKE SUPPLEMENTS WHILE FASTING?
Many people want to know if they can take supplements while fasting, and this is a difficult question to answer really. But, in most cases, yes you can take your supplements while fasting. Please note that you should always take any required supplement as prescribed by your doctor. And, if possible, try to schedule to take them around your eating window. But if you absolutely cannot, then please take them accordingly regardless of if you’re in your fasted or eating window.
As for your other non-essential supplements, more specifically, your multivitamins, creatine, and other minerals – the calorie-free versions will be your best option. When intermittent fasting and you want to take supplements during your fasting window – stay away from supplements, vitamins, or minerals that include various additives such as sugar and artificial flavors.
As an added note, keep in mind that many supplements do not sit well on an empty stomach, and in some cases, it is recommended that you consume after a meal. So, keep an eye on that as you decide when to take your supplements. Plus, did you know that multivitamins can be harmful?
5. WILL FASTING CAUSE MUSCLE LOSS?
A concern for muscle loss is one of the most asked questions regarding intermittent fasting, especially for those of you who lift weights or body build. Even for those of you who do not weight train or body build, there is usually a negative thought about fasting with regard to its effects on muscle loss. So here’s the truth – yes, intermittent fasting can technically cause muscle loss. But here is another truth, ALL weight loss methods can essentially cause muscle loss, not just intermittent fasting!
Long story short, if you decide to begin a standard low-calorie diet or try a new diet with the goal of losing weight in general – you will always lose some muscle in the process (in most cases). You will almost always lose some muscle with any diet approach because you must be in a calorie surplus to build muscle, and we all know that you will need to be at a calorie deficient if you are trying to lose weight. It is all about calories in vs. calories out, coupled with adequate protein intake.
So, yes, intermittent fasting can cause muscle loss. But that is because all weight loss methods usually can cause muscle loss. However, there is a big benefit to intermittent fasting vs. other weight loss methods. Studies show that intermittent fasting actually causes less muscle loss than regular calorie restriction (aka, a regular low-calorie diet)! So choosing intermittent fasting over other diet methods can help you retain more muscle when while still losing weight. But if you are still very concerned, you can always start off with a 12 hour fast to gauge your results before moving up to a 16/8.
TO CLOSE – LAST WORDS
I hope you found my answers to these frequently asked questions helpful and informative. Be sure to comment below and let me know your thoughts or give me some feedback. Also comment below and let me know if you if you have any specific questions you’d like me to answer – thanks for reading this article!
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