The video discusses what can be consumed during intermittent fasting without breaking the fast. The main points are:
* Fatty substances like coconut oil and cream do not significantly raise insulin levels and can be consumed in small amounts.
* Drinks with a zero glycemic index, such as coffee and tea, can be consumed without affecting the fast.
* Water, herbal infusions, and mineral salts are also allowed.
* Fermented drinks with residual sugar can break the fast and are not recommended.
* Sweeteners, even those with zero calories, can stimulate insulin production and are not recommended.
* Supplements, except those with high sugar or carbohydrate content, can be consumed during the fasting period.
The video advises that if the goal is to maximize the benefits of autophagy, only water and mineral salts should be consumed. However, if the goal is to lower body fat percentage but not maximize autophagy, other options like coffee with fat and herbal infusions can be allowed.
1. The benefits of intermittent fasting are associated with a drop in insulin in the body, a decrease in inflammation, and the use of energy reserves.
2. After approximately 12 hours of non-fasting, the body starts to use fat as an energy source.
3. Consuming a small amount of fat, such as coconut oil or cream, during fasting periods may not completely stop the benefits of intermittent fasting.
4. Drinks with zero glycemic index, such as coffee and green tea, can be consumed during intermittent fasting without problems.
5. Fatty substances, such as coconut oil, can be consumed during intermittent fasting, but the body gets used to them quickly.
6. Consuming fermented drinks, such as kefir, during fasting periods is not recommended due to the presence of residual sugar.
7. The "cephalic phase of insulin" is a phenomenon where the brain increases the release of insulin when seeing or thinking about sweet foods, even if no sugar is consumed.
8. Sweeteners, including diet drinks and stevia, can generate a small insulin response and may cut off some benefits of intermittent fasting.
9. Supplements, such as omega-3, do not cut off the benefits of intermittent fasting and can be consumed during fasting periods.
10. Multivitamin supplements for children or effervescent supplements may contain high values of sugar or carbohydrates and should be avoided during fasting periods.
11. Capsule supplements generally do not contain sugar or carbohydrates and can be consumed during fasting periods.
12. Autophagy, a process of internal recycling, happens in the body after 16 hours of fasting and is considered an important benefit of intermittent fasting.
13. To maximize the benefits of autophagy, it is recommended to consume only water and minerals during fasting periods.
14. Apple cider vinegar and bone broths can be consumed during fasting periods, but may not be suitable for maximizing autophagy benefits.