What breaks a fast while intermittent fasting? No one knows…but this article will give you some information on things that break your fasting.

„Does This Break a Fast?“

You can find many questions on Google about what breaks a fast while intermittent fasting:

Can I drink coffee while fasting?

Will lemon water kick me out of a fasted state?

Do artificial sweeteners break a fast?

Can I drink bulletproof coffee while fasting?

Do 100 calories break a fast?

What about eating Snickers’ bars and cursing?

Those are all great questions and you may get many different answers from different people. There are many ways people do intermittent fasting and for many reasons.

What counts as breaking a fast depends on why you’re fasting for and what you’re expecting to gain from it.

In this article, I’m going to go through all the scenarios and questions in regards to does this break a fast?

The Reason You Want to Fast

Fasting has many benefits which is why so many people prefer to do it. If you want to lose fat, reduce inflammation, promote longevity, boost your immune system, cleanse your body, or simply spend less time eating, doing IF is amazing for many purposes.

The biggest beneficial effects of fasting come from 3 things:

Autophagy – the cell’s self-digestive mechanism that recycles waste material and old proteins into energy. This greatly improves your health and life-span.

the cell’s self-digestive mechanism that recycles waste material and old proteins into energy. This greatly improves your health and life-span. Ketosis – the metabolic state with elevated level of ketone bodies in the bloodstream. This makes you burn primarily fat for fuel from your own adipose tissue. Ketones are a much better source of energy for the brain because they cause less oxidative stress and they last for longer.

the metabolic state with elevated level of ketone bodies in the bloodstream. This makes you burn primarily fat for fuel from your own adipose tissue. Ketones are a much better source of energy for the brain because they cause less oxidative stress and they last for longer. Hormesis – the body’s adaptive mechanism to mild stress. This will trigger protective metabolic pathways such as AMPK that increase mitochondrial density and boost the immune system. Hormetic stressors in the right dose will make the organism stronger than it was before.

Fasting promotes all of these 3 processes to a certain degree depending on how long you’ve been in a fasted state.

How Long to Trigger the Effects of Fasting

The key trigger for all of them is energy deficit and glycogen depletion.

Fasting ketosis can happen as soon as your liver glycogen stores have been depleted and your liver starts producing ketone bodies. It takes about 16-20 hours for your liver glycogen to be emptied out but there are other factors to be considered

and your liver starts producing ketone bodies. It takes about 16-20 hours for your liver glycogen to be emptied out but there are other factors to be considered Autophagy requires the inhibition of mTOR[i], which is the body’s most anabolic metabolic pathway that makes your cells grow. AMPK supports autophagy because of the energy-deprived state[ii]. Mild autophagy can occur as soon as you suppress mTOR by keeping insulin and blood sugar very low. However, for the cells to really start cleaning out the house, you need to be fasting for at least 24-48 hours to trigger any significant response.

which is the body’s most anabolic metabolic pathway that makes your cells grow. AMPK supports autophagy because of the energy-deprived state[ii]. Mild autophagy can occur as soon as you suppress mTOR by keeping insulin and blood sugar very low. However, for the cells to really start cleaning out the house, you need to be fasting for at least 24-48 hours to trigger any significant response. AMPK gets triggered when your body needs to generate energy in a fuel deprived state. Fasting and glycogen depletion put you into a caloric deficit, which then ramps up your body’s adaptation mechanisms. Inducing a demand for calories through exercise or the cold can also upregulate AMPK.

As you can see, all of the beneficial effects of fasting come from these 3 pathways and you can achieve them in various time lengths.

Let’s now go through all of them and see what things break these processes or inhibit them completely.

What Breaks Fasting

The main inhibitor of autophagy is mTOR because it responds to the amount of nutrients in cells and turns off autophagy when there are plenty of nutrients around. They’re basically the polar opposites to each other – anabolism and catabolism.

MTOR is very sensitive and it gets raised the most by carbohydrates and protein.

Eating just 50 calories or even as little as 2-3 grams of leucine[iii] can cause this small anabolic response.

BCAAs are also very nutrient rich and they will most likely elevate mTOR and stop autophagy. Autophagy can make you break down old worn out proteins into energy but in general muscle breakdown gets greatly reduced in a state of fasting ketosis.

Does Fat Break Fasting

Fat doesn’t raise insulin and it keeps mTOR suppressed in small amounts. Endogenous ketone bodies from your own body fat will stimulate autophagy[iv], which can promote brain macroautophagy as well[v].

However, high amounts of ketones and fat in the blood can also make you raise insulin. If there’s too much energy circulating around in the body, then that’s a signal to stop autophagy and trigger mTOR.

Exogenous ketones can also be insulinogenic[vi].

In a study done on rats, they found that exogenous ketones promote insulin secretion when blood glucose was greater than 5.0 mMol/L or 90 mg/dl[vii]. If you’re a healthy person who is very lean and low on body fat, then your blood glucose will probably drop below that. If you already have excess energy stored in your body fat then it’s a signal that there’s plenty of energy already around and any form of calories, whether that be from Bulletproof coffee or exogenous ketones will most likely inhibit autophagy.

It means that you shouldn’t have small snacks like an almond. Okay, probably a single almond won’t break autophagy but you’d still be better off by skipping it all together.

Things That Keep You In a Fasted State

There are some ways to trigger autophagy that you can consume while fasting.

Green tea has polyphenols and other ingredients like epigallocatechin-3-Gallate (EGCG) that stimulate autophagy[viii]

has polyphenols and other ingredients like epigallocatechin-3-Gallate (EGCG) that stimulate autophagy[viii] Coconut oil or MCT oil can also stimulate autophagy in very small amounts by raising ketones[ix][x]. However, as we found out, too much fat and too much energy in the system will raise insulin. Any more than 1 tsp will probably have a counter-balancing effect.

can also stimulate autophagy in very small amounts by raising ketones[ix][x]. However, as we found out, too much fat and too much energy in the system will raise insulin. Any more than 1 tsp will probably have a counter-balancing effect. Ginger’s compounds 6-shagol can block mTOR which in turn activates autophagy[xi]. Ginseng can also induce autophagy[xii]. So does turmeric or curcumin[xiii]. However, these nutrients are fat-soluble, which means you need to consume it together with some fats to absorb its effects.

6-shagol can block mTOR which in turn activates autophagy[xi]. Ginseng can also induce autophagy[xii]. So does turmeric or curcumin[xiii]. However, these nutrients are fat-soluble, which means you need to consume it together with some fats to absorb its effects. Galangal is a common name for several Southeast Asian spices and it’s been shown to induce autophagy[xiv]

is a common name for several Southeast Asian spices and it’s been shown to induce autophagy[xiv] Reishi mushroom extracts are shown to increase autophagy[xv] and inhibit breast cancer growth[xvi]

are shown to increase autophagy[xv] and inhibit breast cancer growth[xvi] Coffee stimulates lipid metabolism through the autophagy-lysosomal pathway in mice[xvii][xviii]. However, excess caffeine consumption may lead to higher blood glucose and insulin levels[xix]. Check out how to drink coffee optimally.

through the autophagy-lysosomal pathway in mice[xvii][xviii]. However, excess caffeine consumption may lead to higher blood glucose and insulin levels[xix]. Check out how to drink coffee optimally. Apple Cider Vinegar has trace amounts of micronutrients and it most likely isn’t enough to kick you out of a fasted state. It may actually boost autophagy by promoting the cleaning process.

To be safe, you could just drink water and salt. However, things like green tea and black coffee are great for enhancing the effectiveness of fasting by promoting autophagy.

Are Artificial Sweeteners Allowed While Fasting?

There’s a lot of conflicting research around artificial sweeteners. Some are shown to be horrible for your health while others can cause an insulin response. Can you add some artificial sweeteners to your drinks while fasting?

Aspartame doesn’t have any effect on the insulin response whether alone or combined with food [xx][xxi]. When protein produces a significant insulin response, then aspartame doesn’t seem to have any effect[xxii]. However, aspartame is thought to be linked with many cancers and tumors. I’d skip the diet coke.

[xx][xxi]. When protein produces a significant insulin response, then aspartame doesn’t seem to have any effect[xxii]. However, aspartame is thought to be linked with many cancers and tumors. I’d skip the diet coke. Neither aspartame or saccharin seem to raise insulin [xxiii]. However, in one study they took people in a fasted state and made them swish 8 different taste solutions in their mouth for 45 seconds and then spit them out. Sucrose and saccharin were the only ones that activated an insulin response[xxiv]. However, in another study, they didn’t get the same results[xxv]. Maybe the subject’s mind created their own placebo response by raising their blood sugar by will. You should remember that the next time you look at cake or think about sweets because it may raise insulin.

[xxiii]. However, in one study they took people in a fasted state and made them swish 8 different taste solutions in their mouth for 45 seconds and then spit them out. Sucrose and saccharin were the only ones that activated an insulin response[xxiv]. However, in another study, they didn’t get the same results[xxv]. Maybe the subject’s mind created their own placebo response by raising their blood sugar by will. You should remember that the next time you look at cake or think about sweets because it may raise insulin. Direct transfusions of acesulfame K increased insulin in rats[xxvi].

Sucralose aka Splenda activates certain taste receptors that in some studies may stimulate insulin. However, one study found that infusing sucralose straight into the gut didn’t stimulate the hormones that raise insulin[xxvii]. It’s that placebo effect of tasting the sweetness that may be causing a placebo insulin response.

However, one study found that infusing sucralose straight into the gut didn’t stimulate the hormones that raise insulin[xxvii]. It’s that placebo effect of tasting the sweetness that may be causing a placebo insulin response. Stevia can lower postprandial insulin levels compared to aspartame and sucrose[xxviii].

A recent review on low-calorie sweeteners concluded that they don’t seem to have any effects on insulin in vivo[xxix]. Zero calorie artificial sweeteners aren’t most likely going to raise insulin but they may.

The bottom line is to know how they affect YOU specifically by looking at your blood sugar levels.

Know Your Reasons

Even if artificial sweeteners may not spike your insulin, it doesn’t mean they can’t inhibit autophagy. They’re also shown to have a negative effect on gut microbiome so it’s better to avoid them entirely.

All in all, you’d want to know the purpose of your fast.

If you’re fasting just for burning fat, then you simply want to maintain a caloric deficit. I wouldn’t bother with trying to trick your body into thinking its fasting by drinking bulletproof coffee or taking exogenous ketones.

If you’re already overweight or have excess body fat, then your body is already carrying around enough energy.

You don’t need to elevate your ketones after you adapt to fasting ketosis. BHB salts or other supplements aren’t a fat loss tool – they’re simply ways of increasing your blood ketones but as we found out too much energy in the system can have a counter-balancing effect.

Is It Even Necessary to Fast

It takes at least 24 hours to gain any significant benefit of autophagy, which raises the question is it even worth it to do intermittent fasting if you’re not planning to have an extended fast for several days?

If you’re planning to fast for 16-20 hours, then you’d want to boost autophagy with these compounds I mentioned earlier. You’d want to skip all calories and drink only some coffee, teas, and at the most take 1 tsp of MCT oil with compounds like ginger, turmeric, and gingerol. This will help you to maintain a caloric deficit while still cleaning your cells.

If you’re fasting for over 24 hours then I recommend you to stick to only coffee, apple cider vinegar and tea because you don’t need the extra energy from fat or the herbs as your own endogenous ketone body production is through the roof.

Studies have shown that beta-hydroxybutyrate levels may rise 70-fold during prolonged fasting[xxx]. You don’t need to give yourself more energy and although consuming pure fat will promote ketosis, it may even have a negative effect by raising mTOR and suppressing AMPK.

Break or Make a Fast

As you can see, there are many applications and reasons for intermittent fasting. All in all, it’s a very good dietary habit in the modern world with a ton of proven benefits.

Fasting won’t break you. It can only make you. And it’s the least you can do for your health, longevity, and wellbeing.

If you want to learn about how to do intermittent fasting, then check out the Full Guide to Intermittent Fasting FREE BOOK!

Stay Empowered

Siim

References

[i] C. A. Lamb, T. Yoshimori, and S. A. Tooze, ‘The Autophagosome: Origins Unknown, Biogenesis Complex’, Nat Rev Mol Cell Biol, 14 (2013), 759-74

[ii] https://www.ncbi.nlm.nih.gov/pubmed/24343578

[iii] https://www.ncbi.nlm.nih.gov/pubmed/20844186

[iv] http://www.jbc.org/content/280/27/25864.short

[v] http://www.sciencedirect.com/science/article/pii/S0306987715003060

[vi] https://www.dropbox.com/s/287bftreipfpf29/jcinvest00459-0078.pdf?dl=0

[vii] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1152056/

[viii] https://www.ncbi.nlm.nih.gov/pubmed/24489859

[ix] https://www.ncbi.nlm.nih.gov/pubmed/15883160

[x] https://www.ncbi.nlm.nih.gov/pubmed/26306884

[xi] https://www.ncbi.nlm.nih.gov/pubmed/19799425

[xii] https://www.ncbi.nlm.nih.gov/pubmed/25137374

[xiii] https://www.ncbi.nlm.nih.gov/pubmed/24048094

[xiv] https://www.ncbi.nlm.nih.gov/pubmed/27460655

[xv] https://www.ncbi.nlm.nih.gov/pubmed/25622112

[xvi] https://www.ncbi.nlm.nih.gov/pubmed/25622112

[xvii] https://www.ncbi.nlm.nih.gov/pubmed/23929677

[xviii] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4111762/

[xix] http://care.diabetesjournals.org/content/27/12/2990

[xx] http://ajcn.nutrition.org/content/49/3/427.full.pdf

[xxi] https://www.ncbi.nlm.nih.gov/pubmed/2182973

[xxii] https://www.ncbi.nlm.nih.gov/pubmed/1946186

[xxiii] https://www.ncbi.nlm.nih.gov/pubmed/3046854

[xxiv] https://www.ncbi.nlm.nih.gov/pubmed/18556090

[xxv] https://www.ncbi.nlm.nih.gov/pubmed/3046854

[xxvi] https://www.ncbi.nlm.nih.gov/pubmed/2887500

[xxvii] https://www.ncbi.nlm.nih.gov/pubmed/19221011

[xxviii] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2900484/

[xxix] https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/sweettaste-receptors-lowenergy-sweeteners-glucose-absorption-and-insulin-release/FD76542E4E27715F92DD2B0BCF31483E

[xxx] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC535723/