Hashimoto's Nutrition Rx®️

Foods That Will NOT Break Your Fast

Nataliia Sanzo, Licensed Registered Dietitian Episode 60

Could you unknowingly interrupt your fast with common foods and drinks? Join me, Nataliia Sanzo, as we explore the nuances of fasting and what truly keeps you in a fasted state. This episode of Hashimoto's Nutrition Rx promises to unravel the mystery behind what you can safely consume during a fast, without derailing your journey towards weight loss, improved metabolic health, or gut rest. From the science of autophagy to the simplicity of a splash of lemon juice or apple cider vinegar, you'll learn how to tailor your fasting plan according to your unique health goals.

Discover the seven fasting-friendly staples, including water, black coffee, and herbal teas, that won't break your fast. I'll guide you through the essentials of maintaining fasting states for various health benefits, ensuring you stay informed and empowered. Whether your focus is on boosting metabolic health, encouraging autophagy, or giving your digestive system a well-deserved break, this episode offers actionable tips and practical advice. Subscribe to stay nourished and connected with more insights into living well with Hashimoto's and the powerful tool of fasting.

Contact Nataliia Sanzo at All Purpose Nutrition
Office Phone: (615) 866-5384
Location: 7105 S Springs Dr., Suite 208, Franklin, TN 37067
Website: www.allpurposenutrition.com
Instagram: @all.purpose.nutrition



Formerly known as Thyroid Hair Loss Connection Podcast.


Nataliia Sanzo:

Welcome back to another episode of Hashimoto's Nutrition Rx, where we dive deep into everything you need to live well with Hashimoto's and support your overall wellness goals. I'm your host, atalia Sanzo, and today's episode is all about one of the most common questions I get from my clients what can I eat or drink while fasting that won't break my fast? Whether you're fasting for weight loss, better metabolic health or just giving your gut a well-deserved break, knowing what you can safely consume is key. In this episode, I will be breaking down the seven foods and drinks that will help you stay in the fasted state, along with the tips on the best fasting-friendly supplements to keep you energized and hydrated. We will talk about how things like black coffee, water and even a little splash of lemon juice fit into your fasting routine, and how different fasting goals, like autophagy or fat burning, affect what you can have. By the end of this episode, you will have a clear idea of what to consume during your fast without sabotaging your progress, and how to get the most out of your fasting window. So grab a cup of black coffee or a big glass of water and let's dive in.

Nataliia Sanzo:

Fasting is everywhere these days, right? Whether you're trying to drop a few pounds, reset your digestion or tap into some next-level health benefits. Fasting can be super effective. But if you're like most of us, you probably wonder what can I eat or drink while fasting that won't totally mess it all up? I get asked this all the time, and it's understandable, because fasting can feel a bit like walking on a tightrope. Have a splash of this or a nibble of that and boom, you're out of your fasting state. But don't worry, let's break down what you can safely enjoy during your fast and I will give you a cheat sheet of foods and drinks that won't derail your progress. So make sure you watch to the end to learn how to get your hands on the guide what you can eat and drink depending on your goals.

Nataliia Sanzo:

Before we jump into the foods that are fasting safe, it's really important to get clear on why you're fasting. Trust me, this part matters. What you can have during your fast totally depends on what you're trying to achieve. So ask yourself what is my goal? Are you fasting to tap into autophagy, aka your body's self-cleaning process, or to give your gut a rest? Or are you focused on weight loss and improving your metabolic health? Once you know your goal, you can decide if that coffee, broth or splash of lemon juice is okay or not. So let's break this down.

Nataliia Sanzo:

If your goal is autophagy or gut rest and you're trying to give your cells or gut a break, you will want to be extra strict. Even a few calories can disrupt the benefits of autophagy or trigger your gut to start working again. So in this case you really can't have anything with calories no coffee with cream, no gum, no bone broth, nada. You will be sticking to unflavored water and unsweetened herbal tea to make sure your body stays in that repair mode. Now, if your goal is weight loss or metabolic health, like improving insulin sensitivity, you have a little bit more flexibility. The goal here is to keep your blood sugar and insulin low, which means you can have a few things that might contain minimal calories, as long as they don't spike insulin or disrupt fat burning Think black coffee or even small splash of heavy cream.

Nataliia Sanzo:

Not bad, right, okay? With that in mind, let's jump into the seven foods and drinks you can have during a fast without breaking it. Number one is water. This one is no-brainer. Water is your best friend while fasting. You can drink as much as you want, and not only it will keep you hydrated, but it will also help flush out toxins and keep things running smoothly. Help flush out toxins and keep things running smoothly. Staying hydrated is key, especially since fasting can dehydrate you quicker than you think. If you're not into plain water, try mixing it up with some sparkling water. Just make sure it's unflavored and unsweetened. Or add a squeeze Small squeeze of lemon is totally fine. It's barely any calories and won't mess up with your fasting state.

Nataliia Sanzo:

The second drink that won't break your fast is black coffee. If you can't imagine starting your day without coffee, I've got good news for you Black coffee is totally fasting approved. Why it won't break your fast, you ask? Well, because black coffee has virtually no calories and won't cause an insulin spike, so it keeps you in the fat-burning zone. Coffee is pretty much calorie-free and can even enhance some fasting benefits like fat burning and mental clarity. That said, you have to drink it black Adding sugar, cream or milk. That's a no-go if you're trying to stick to fasting. However, if your goal is more about weight loss than autophagy or gut rest, you might be able to get away with a teeny splash of heavy cream or MTC oil, but don't overdo it.

Nataliia Sanzo:

The third drink that won't break your fast is tea. Why it won't break your fast, you ask? Well, because tea without any add-ins is calorie-free and won't disrupt your fast. Plus, it can offer extra health benefits like antioxidants and appetite suppression. Whether you're a fan of green tea, herbal tea or black tea, these are great options to sip on during fast, just like coffee. It's key that you drink them plain, with no added sweeteners or milk. Some teas, like green tea, even come with added benefits like boosting metabolism and enhancing fat oxidation. And if you're dealing with hunger surges, peppermint tea can be soothing and help curb appetite.

Nataliia Sanzo:

Fourth drink or liquid that can be used during fasting is apple cider vinegar, acv. You have probably heard all about the magic of apple cider vinegar by now. Some people swear by it to help with digestion and blood sugar control. When diluted in water, one to two tablespoons of ACV is totally fine during a fast, especially if you're focused on weight loss or metabolic health. Why it won't break your fast, you ask? Because ACV has minimal calories and won't spike insulin. In fact, it might help keep your blood sugar stable, which is a bonus. During fasting, acv can even help curb hunger and balance blood sugar, making it easier to power through your fasting window. Just be sure to dilute it, as a straight-up ACV can be harsh on your teeth and stomach.

Nataliia Sanzo:

The fifth drink that you can use during fasting is unflavored electrolytes. Fasting can throw your electrolytes balance off, especially if you're fasting for longer periods. Sodium, potassium and magnesium are crucial for muscle functions, nerve signaling and staying hydrated. Why they won't break your fast, you would ask. Well, because electrolytes have no calories and don't trigger an insulin response, so they won't interfere with your fasting state. If you're doing a longer fast or feeling off, you might want to supplement with some unflavored electrolytes, but make sure that they don't contain any sweeteners or additives.

Nataliia Sanzo:

Number six bone broth. Okay, this one is a bit of a gray area. Bone broth contains calories and protein, so technically it can break a fast. However, if you're doing an extended fast, like 48 hours or more, having a little bone broth might actually help keep you going without completely derailing your fast. Why it might not break your fast, you ask. Well, while bone broth contains calories in small amounts, it can help you during longer fasts without causing a big insulin spike. Bone broth provides electrolytes and amino acids that can support your muscles and energy levels during longer fasts. For shorter fasts 16 to 24 hours you'll probably want to avoid it, but for longer fasts, a small amount like half a cup can be beneficial.

Nataliia Sanzo:

Number seven salt. Yep, plain old salt is super important when you're fasting. Adding a pinch of salt to your water or sipping on an electrolyte drink with sodium can prevent headaches, muscle cramps and fatigue, which are all common symptoms when your electrolytes are out of whack. Why it won't break your fast, you ask? Well, because salt has no calories and it's crucial for maintaining electrolyte balance during fasting, especially for longer periods. Plus, sol won't trigger digestion or an insulin response, so you can use it freely to help maintain your energy and hydration levels.

Nataliia Sanzo:

Now let's talk about best fasting supplements. If you're serious about fasting and you want to keep your energy level up, you might consider adding some supplements to your routine. The trick is to choose ones that don't interfere with your fasting state by triggering insulin or digestion. Here are some of the best fasting-friendly supplements. Number one electrolytes Sodium, potassium and magnesium. As I mentioned earlier, electrolytes are essential during fasting, especially if you're fasting for long periods or sweating a lot. They won't break your fast, but they will keep you feeling good and prevent dehydration.

Nataliia Sanzo:

Number two collagen peptides. Collagen is great for your skin, joint and gut health, but it does contain some calories. If you're fasting for metabolic health or doing an extended fast, adding a small amount of unflavored collagen to your water or coffee might be okay. Next is green tea extract. If you want to boost your fat burning, green tea extract can help. It contains EGCG, an antioxidant that may enhance autophagy and fat oxidation. Plus, it won't break your fast. Next up is apple cider vinegar. Acv deserves yet another shout out here. It's low in calories and can help stabilize blood sugar levels, making it a popular choice during fasting.

Nataliia Sanzo:

And finally, probiotics. If gut health is your priority, you can still take probiotics during fasting. Just make sure they don't contain any prebiotics, which are essentially fibers or sugars, as those can break your fast. Oh, and another thing I forgot to mention is vitamin D. This vitamin is great for supporting your immune system and overall health. You can take it while fasting. Just make sure you're not pairing it with a fat-heavy meal if you're trying to stick to a strict fast.

Nataliia Sanzo:

So so, to summarize, fasting can be an incredible tool for improving your health, but knowing what you can and can't consume is key to staying on track, whether you're fasting for weight loss, gut rest or autophagy. The foods and drinks we covered can help you stay in a fasted state without derailing your progress. Just remember what works for you might depend on your specific goals. Stick to the basics, listen to your body and you will be fasting like a pro in no time. Guys, if you enjoyed this episode, please consider subscribing to the show so you will get notified every time an episode like this goes live. Until next time, stay nourished.

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