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Intermittent fasting is one of the quickest-growing diet trends of the decade. Here's how you can stay hydrated if you decide to give it a try.How popular is fasting?Americans keep gaining weight and we’re always searching for ways to stop. Between 2000 and 2018, the prevalence of obesity in U.S. adults jumped from 30.5 percent to 42.4 percent, according to the Centers for Disease Control and Prevention (CDC). Hoping to lower the numbers on the scale, 43 percent of Americans followed a specific diet or eating plan in 2020, up from 38 percent just a year before. The most popular option was intermittent fasting. Why do people fast?Many cultures around the world fast for spiritual reasons, but fasting as a health measure has become popular because research suggests it may offer metabolic benefits and possibly lengthen lifespan. And because you’re usually eating only within a specific window, you tend to consume fewer calories than you would if you were eating around the clock, says Julie Upton, RD, a registered dietitian and cofounder of the nutrition news company Appetite for Health, in San Francisco. That, of course, can leads to weight loss. According to a study, published in 2019 in The New England Journal of Medicine, the biggest benefits of fasting may come from what’s known as metabolic switching. That’s when the body changes from using energy from glucose that’s stored in the liver to ketones stored in fat. (Sound familiar? It’s the concept behind the keto diet.) Researchers believe ketogenesis, an increase in ketones in the blood, may trigger cellular signals that slow aging, reduce inflammation, and promote better blood sugar control. Scientists are still trying to get a handle on how intermittent fasting impacts health over the long-term. And they’ve barely scratched the surface in terms of what happens when people fast while already at a healthy weight. Some of the latest studies have been observational (they rely on participants’ diet logs) or performed on mice. So the findings are often considered preliminary. “I recommend the most gentle form of intermittent fasting—time-restricted eating—for those looking for a way to support weight loss and improve metabolic health,” says Leigh Merotto, RD, a Toronto-based registered dietitian with a focus on metabolic health, digestion/gut health, and sports nutrition. But, she adds, that’s only after “other measures have been tried first, such as improving general eating habits, moving more, or trying other stress-management strategies.” To be sure: Fasting is not for everyone. It’s not recommended for people with diabetes who are taking medication to control their blood sugar, people with seizure disorder, or women who are pregnant or breastfeeding, for example. It’s always a good idea to check with your doctor before you start any new eating plan. Eva Blanco / EyeEm/Getty ImagesMost popular types of fastingIntermittent fasting is any eating plan that restricts when you do—and don’t—eat. There are several different intermittent fasting schedules:
Eating, drinking, and fastingOn fasting days, most people choose to consume only about 500 calories or 25 percent of their normal caloric intake. That means very little food, but lots of water and some other zero-calorie beverages. Some people forget that drinks can contain calories too, Merotto says. Any drink (or food, for that matter) with macronutrients—carbs, fat, or protein—would push the body out of a fasting state, she adds. Because these nutrients contain calories, they promote an insulin response which alerts your body that you are no longer fasting. “The basic idea of intermittent fasting is that you want to have periods where you are not consuming calories in the form of foods or beverages,” says Katherine Brooking, MS, RD, cofounder of Appetite for Health. “Your beverages should be calorie-free or very close to it,” like with coffee, cucumber water, lemon water, or tea. Feel free to consume caloric beverages such as smoothies, juices, alcohol (in moderation), and shakes on your non-fast days and in your eating window. Just be sure to include the calories in your overall calorie count. (Learn more about how alcohol can affect your fast.) What you can drink during fasting periodsMerotto gives a thumbs up to the following:
Skip these drinks when fastingMerotto gives a thumbs down to these beverages during fasting windows:
Can we drink green juice during intermittent fasting?Green juices can provide nutrition that keeps the body in balance and helps regulate blood sugar. Because you are fasting on green juices, your body is getting the nutrition it needs, while at the same time, cleansing and detoxifying the body.
What juice can I drink on intermittent fasting?Can you drink anything while fasting? Yes, while you're limited in what you can drink during fasting, there are certain beverages you can enjoy besides water. These include FUL® sparkling spirulina drinks, lemon water, apple cider vinegar, and unsweetened tea and coffee.
Can I do intermittent fasting and juicing?Juicing is a great way to support intermittent fasting and a great way to flood your body with incredible nutrition.
Can I have carrot juice while intermittent fasting?Root vegetables have more sugar content and are slightly more difficult for the body to process so it's best to avoid them during fasting hours. However, you may have beetroot-carrot juice as an evening juice or occasionally as a morning juice.
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