18 Answers
Randy Fulford, Completed 122h fast weight lifting daily, 5/2 fasted 12 wks
Originally Answered: How many calories breaks a fast when doing Intermittent Fasting?
Depends on the level of “purity” you seek in the fasting process. Technically speaking, you could claim that 1 calorie breaks a fast… but 1 calorie, or even 10, may not trigger a rise in blood sugar, an insulin response, a decrease in autophagy, a decrease in HGH production/release, or any of the other changes that fasting brings about in the body.
If you simply want to keep the benefits alive during your fasting phase, it’s debatable that 10–50 calories (presumably less calories in carbs but maybe more in proteins) may not negatively affect the “bonuses” to HGH release and autophagy in the body… but it’s not like there are companies out there paying millions every year to test these hypotheses on animals or humans.
For now it’s educated guesses based on personal experience and shared anecdotal “evidence” for the most part. There may never be enough interest and/or funding to provide anything that the general population would accept as “valid science”.
I’ve been personally playing with fasting schedules and a biometric scale so I’ve only just confirmed for myself to my own satisfaction that the anecdotal evidence and claims/rumors of increased HGH levels after fasting more than 24 hours are true. I’ve noticed increases at the gym on Saturday mornings after fasting from Wed night to Fri night. The trends I’ve been tracking with the biometric scale have confirmed this as well… so it’s more than just “I feel stronger and lift more now.”
Ultimately, you’ll have to play with calorie intake and see what feels right for you. For me, it’s easier to just drink a zero calorie drink with caffeine in it if I get hungry while fasting. I prefer to ingest zero calories and just stick with water, salt, potassium chloride, and a vitamin with no calories that has magnesium.
If I need energy for the gym, I use a zero calorie energy drink sweetened with things like Erythritol, Sucralose, and Acesulfame Potassium… as these 3 sweeteners have all been confirmed by the diabetic community to have no effect on blood sugar levels or insulin response.
**Edit 10–3–19** - I’m finding more and more information suggesting that Sucralose may trigger insulin response and may even have other less than desirable effects. Sadly it will continue to be used until this information is confirmed and becomes more wide-spread. For now, I will edit this answer to mention the fact that Sucralose may not be a zero calorie sweetener that has no effect on insulin response. I have not read any information regarding Sucralose increasing blood sugar levels. **End edit**
I surmise that the body will not break its fasted state if these don’t trigger changes that would affect blood sugar or insulin response.
Hope this helps.
Hi, Gloria, thanks for the A2A. Some say 50 calories. I err on the side of caution, and ingest nothing, so I do not break my fast. You can drink plain water, black coffee, or unsweetened green tea. Any sweeteners will break a fast. The more you fast, the easier it gets. Drink sweetened drink during your eating window. It took 3 months for me to transition from 16/8 to 18/6 to 20/4 to 22/2 to 23/1. 23/1 is one meal a day intermittent fasting, OMAD I F. I do a high protein, lower carb diet. I find a ketogenic diet, to be too restrictive. I have lost 50 pounds in a year. OMAD I F and a high protein, lower carb diet is a permanent lifestyle change for me. I find it highly sustainable. If you do not make intermittent fasting, a permanent lifestyle change; you will revert back to old habits and regain the weight. Intermittent fasting does become easier. Just stick with it. Good luck to you.
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