Most people find fasting easy to implement in their daily lives once they learn all of the basics and enjoy the many benefits fasting has to offer.
Plus, it has been shown that people who incorporate fasting into their lifestyle, experience weight loss, improve their weight management and create a more convenient eating schedule.
In the beginning, fasting isn’t always easy and it takes time for your body to adjust, but once you’ve found your own personal rhythm, this way of “dieting” can provide great results.
There are many different ways to fast.
For example, there’s dry fasting, water fasting, and keto fasting. There are also 6, 12, 18 and 24-hour fasting methods.
Although, it can be hard to focus when you’re fasting over a longer period of time, so that is where supplements can help. In this article, we discuss the best supplements for fasting.
The Best Supplements to Take While Fasting
Supplements are used to support your body’s needs while fasting, so you are able to continue with the fast, stick to your plan and meet your goals.
With that said, let’s discuss the top-rated supplements that we recommend for people that are fasting:
- Ketone Base
- Fast compliant, pre-workout
While we recommend taking supplements while fasting, it’s unlikely that you’ll need to take all of these supplements at the same time.
Some people can fast and only drink water, others benefit greatly by using supplements, especially when they’re fasting for longer periods of time.
So, what breaks a fast and what doesn’t?
Solid foods definitely break the fast, but water and other liquids (e.g., additives with artificial sweeteners and low-calorie drinks) that often cause confusion.
Are these “other liquids” permitted while fasting?
These are the general guidelines that we recommend:
Fed vs Fasting Condition
Basically, there are two different states that your body will be in during fasting, a fasted state, and a fed state. During your fasting timeframe, you want to prevent your body from entering a fed state.
Your goal is to suppress your body’s need to digest food. With liquids under 50 calories or so, your body tends to process those calories quickly and never enters a fed state, so those drinks are typically ok to consume.
Many low-calorie drinks, pre-workout supplements, and bone broths are considered to be fast-compliant.
Insulin Suppression Fasting
Insulin suppression (commonly referred to as insulin suppression weight loss) is another popular method for fasting. Although, it’s important that you avoid insulin spikes during insulin suppression.
When using insulin suppression, consuming foods that result in spikes of insulin (causing your body to prepare to digest foods, especially carbohydrates) will end the fast.
This method breaks the ketosis mode your body used for fat-burning. With this type of fasting, artificial sweeteners shouldn’t be consumed as your body may think it is having sugar.
It should be noted, that some studies are split on sweeteners as they seem to have a different impact on insulin and blood sugar levels, but many experts recommend staying away from artificial sweeteners anyway.
Now we’ll dive into the details of the best supplements for intermittent fasting.
Multivitamins are a great supplement regardless if you’re fasting or not. Although, if you’re fasting for longer periods of time, we highly recommend taking multivitamins.
Multivitamins are thought to be more important for people doing 24-hour plus fasting, as your body needs certain vitamins and nutrients to function properly.
Taking vitamins just before consuming food is key in proper absorption and to mitigate the possibility of an upset stomach.
While your body is in its fasted state, your body will already have stored important vitamins and minerals, so additional multivitamins aren’t usually needed at this point.
Be sure to eat nutritious foods before and after fasting. It’s important for your body to absorb nutrients before fasting and restore nutrients (as needed) following your fast.
2. Electrolytes (Potassium, Magnesium, and Sodium)
Some people urinate frequently in their fasted state. It’s partially caused by the fact that people often consume more liquids while fasting (e.g., water, coffee, tea, etc.).
However, another reason that you may urinate more is due to your insulin levels decreasing during fasts, which signals your body to flush away certain electrolytes during the ketosis process.
This could cause dehydration and low energy levels which can lead to health problems. In addition to drinking plenty of water while fasting, we also recommend consuming electrolytes (e.g., drink lightly salted water, take a magnesium supplement).
It’s important to note that adding a little sodium to your water will aid in the potassium storage in your body.
3. Ketone Base Supplements
One of the main components of fasting is putting your body in ketosis. This is the process of turning fat into energy instead of storing carbohydrates and unnecessary glucose.
This supplement supports your body through ketosis and contains important ketones (energy units) that will boost your ketosis into overdrive.
If you’re looking for a great ketone base supplement, we recommend the Exogenous Ketones Base by Perfect Keto.
This supplement is designed to keep your body in ketosis for extended periods of time and will help your body achieve ketosis levels quicker. It is a low-calorie supplement that won’t break your fast and comes in many different flavors.
It as also been noted that this supplement can help boost energy and increase your focus and mood, which can be negatively impacted during fasting.
If you are struggling to enter ketosis or maintain those levels, this supplement is a great option to consider.
4. Caffeine (e.g., Black Coffee)
Studies have shown that caffeine, in general, is a good supplement for losing weight and for fasting.
Some benefits from caffeine include:
Coffee, for example, is an appetite suppressive, which is helpful during longer fasting periods. It supports the ketosis process and can aid in stabilizing insulin and blood sugar.
Coffee can also help with energy levels throughout your fasting periods. The good news is that drinking a cup of black coffee is perfectly acceptable and will not break your fast.
Be careful to not add sweeteners or creamers to your coffee, as these additives aren’t compliant with most fasting methods, but it is ok to add a splash of milk for flavor with certain fasting methods.
Note that we don’t recommend adding anything to your coffee. We recommend drinking it black without additives.
You can also get caffeine from other drinks, like diet coke, but many of those have artificial sweeteners so be cautious when consuming certain drinks that may break your fast.
5. Branch Chain Amino Acids
Branch Chain Amino Acids, also referred to as BCAA’s, are highly recommended if you are doing intense workouts while fasting (working out on an empty stomach).
Many people experience a drop in energy levels and muscle fatigue while fasting, especially during intense, high impact workouts.
Branch Chain Amino Acids can aid in these areas by slowing muscle breakdown and protecting your muscles during workouts, so you can perform more intense workout sessions while fasting.
BCAAs allow you to maintain or gain muscle mass while fasting, as many people want to lose weight without losing muscle mass.
This supplement isn’t necessarily needed if you are not planning to work out while fasting, but if you are, it is highly recommended. If you’re interested in a great BCAA supplement for fasting check out my favorite on Amazon from Kinobody.
6. Pre-Workout Supplements
Consuming a fast compliant pre-workout supplement is a great option, especially if you are exercising frequently. Some benefits of a pre-workout supplement include:
- Caffeine to boost your energy and mood
- Nutrients to increase your strength gains and endurance while exercising
- Vitamins and minerals to help support fasting and improve recovery after workouts
It is important to know that some pre-workout supplements have added calories that can break your fast. Finding a low calorie (i.e., less than 15 calories) or no-calorie supplement is best for people who are fasting and trying to stay on track.
A great pre-workout for fasting is Kino Octane made by Kinobody and you can find this pre-workout on Amazon (click the link above if you’re interested). This specific pre-workout is designed for fasting and is loaded with electrolytes to ensure proper energy levels and hydration throughout your fasting times.
Intermittent Fasting: FAQs
Several liquids are allowed during fasting, but we recommend only drinking no-calorie or low-calorie drinks. Water, tea, and coffee are examples of no-calorie liquids that are permitted while fasting.
As mentioned above, coffee is excellent for fasting as it contains caffeine which can aid in the fasting process, as well as tea. Make sure not to add sugar or sweeteners to your liquids, as those could break your fasting process.
The stereotype that breakfast is the most important meal of the day doesn’t necessarily apply to people who are fasting. The reason why is because of the schedule and timeframes people set for themselves during fasting may not contain a certain “breakfast time”.
More importantly, if you are consuming a healthy diet when you are not fasting, missing breakfast will not affect your daily plan and progress.
Yes, supplements are recommended during fasting, especially if you’re fasting for extended periods of time. The goal is to give your body the necessary vitamins and minerals it needs while fasting.
There are various options to choose from depending on what your body needs during your fast. There are also supplements designed specifically for fasting that have many benefits to meet your nutritional needs.
As mentioned above, the best supplements for fasting are caffeine, electrolytes, multivitamins, ketone base, pre-workout supplements and branch chain amino acids (BCAA).
These supplements are best for supporting your fast and will give your body the necessary fuel for the best results.
Yes. Exercising while fasting will aid in maintaining muscle mass and can support weight loss. It is important to make sure you are taking certain supplements like branch chain amino acids (BCAA), as these supplements will aid in the recovery process and support longer workouts. You can find many BCAA’s on Amazon and there are also options available specifically for fasting.
As with many diets, fasting included, there is a possibility of muscle loss. However, if you are performing workouts that consist of lifting weights, this can reduce the chance of losing muscle.
Making sure that you are consuming enough protein, while not fasting is another important factor to retain muscle mass. There have been studies showing that in fact, intermittent fasting caused reduced muscle loss compared to other diet programs.
No, there are several studies showing that shorter fasts, like intermittent fasting, can actually boost your metabolism.
However, there are studies showing longer fasting plans (more than 3 days) can suppress metabolism, but this type of fasting isn’t as common.
No, medical professionals say that fasting is not conducive to the health of children. This is because kids need different vitamins and minerals and need to consume calories more often to promote healthy growth. Fasting for children can possibly harm their growth, so it is not recommended.
Fasting begins when you finish your meal. For example, if you are on a 12-hour fast and eat at 6:00 am in the morning, you would not eat again until 6:00 pm in the evening.
The period in between is your fasting time. You can set your fasting schedule to fit your needs and create a specific plan to work around your daily life.
Some Final Considerations
Fasting is a great way for people to lose weight and boost their metabolism. There are many supplements that can aid in the fasting process to keep your body fueled and energized.
Fasting promotes ketosis, which is where your body will burn unnecessary fats instead of storing unwanted carbohydrates. Consuming low-calorie liquids are great for hydration and necessary for key electrolytes while fasting. Studies show that intermittent fasting can boost metabolism.
Finding supplements to fit your needs while fasting will increase your chance of success and support your body, leaving you with great results and a healthy body.
Note: Always check with a medical professional before starting any diet. A diet consisting of fasting may not always work with individuals with certain medical issues. It should also be noted to check with your doctor before taking any supplements to ensure you are healthy enough to consume them. Certain supplements should not be mixed with traditional medications and can lead to severe medical issues. Always refer to the directions of supplements to ensure proper dosage.