Intermittent fasting has been making headlines for quite some time. This weight loss approach has been linked with certain incredible benefits such as increased mental clarity, improved cognition, decreased inflammation, and a better insulin sensitivity. While achieving all these benefits require time, optimizing your diet plan with right intermittent fasting supplements can speed up the process.
What are the best intermittent fasting supplements to consume? How do intermittent fasting supplements make things easier? Keep reading to find out.
What is Intermittent Fasting?
Unlike most of the conventional diet plans out there, intermittent fasting is much more than a diet. It actually refers to an entire pattern of eating. It involves planning your meals in such a way that you are able to get the most out of them.
Intermittent fasting refers to back to back cycles of fasting and eating. It usually includes fasting for 16 hours followed by an 8-hour long eating window. By restricting the eating hours, IF decreases your daily caloric intake and helps in losing weight.
Why You Need Supplements for Intermittent Fasting
During fasting, your body is completely relying on the stored fat. As the body breaks down fats for energy, it releases ketones in the body. This increased fat burning and induction of ketosis is how IF helps you lose weight.
While this entire mechanism of action may charm you, there is actually a downside to it. In order to sustain a state of ketosis, a lot of nutrients and vitamins are required and without adequate replacements, they may get depleted within days.
Intermittent fasting also has a tendency to seriously affect your metabolism, especially the blood sugar levels. Prolonged periods of fasting followed by uncontrolled eating may disturb insulin levels, creating problems for people with diabetes.
Taking intermittent fasting supplements keep these problems at bay and makes sure you lose those extra kilos without experiencing much trouble.
5 Best Intermittent Fasting Supplements
Now that you understand the reason behind using intermittent fasting supplements, it is time to know exactly which ones to use. Following are the top 5 intermittent fasting supplements.
1. Electrolyte Supplements
As mentioned above, the levels of ketones in your body tend to rise in a fasted state. This is usually followed by a drop in the insulin levels which signals the body to flush out important electrolytes such as potassium and sodium causing their depletion.
Depleted levels of sodium and potassium can be a problem since they are extremely important for maintaining ketogenesis. Also, a deficiency of these electrolytes can also cause problems like low energy, lightheadedness, and fatigue.
Another important electrolyte that often depletes during intermittent fasting is magnesium. A magnesium deficiency may trigger symptoms like muscle cramps and brain fog making it difficult for you to continue your fast.
So, it is recommended to take electrolyte supplements during fasting to make sure that you don’t develop any deficiencies or their consequent side effects.
2. Cinnamon Supplement (insulin resistance)
Restricting calories and fasting for hours may damage your body by increasing oxidative stress and releasing free radicals. While this approach may help with fat loss, it has a tendency to damage the pancreas, alter insulin function, and disturb blood sugar levels.
Taking intermittent fasting supplements such as cinnamon can help prevent insulin spikes and control blood sugar levels in the body. It also increases insulin sensitivity and keeps its functions intact. [1]
Being a rich source of antioxidants, cinnamon supplements can also protect you from the oxidative stress imposed by IF. [2]
3. Apple Cider Vinegar
Apple cider vinegar has been associated with a lot of health benefits. Consuming apple cider vinegar during a fast helps to optimize it.
Apple cider vinegar possesses strong antibacterial properties which can protect you from several illnesses. It is calorie-free and contains some extremely beneficial minerals such as iron, magnesium, potassium, and calcium to cover up for any electrolyte deficiencies.
Drinking apple cider vinegar can improve digestion, regulate blood sugar, and resets your metabolism. Further, apple cider vinegar helps you to absorb the food you eat during your feeding window better, helping you to ward off hunger pangs.
4. Whey Protein
Whey refers to the product that is often left behind following the coagulation of milk during cheese production. This product consists of several milk proteins which can be isolated to form whey protein.
While most of the people consider whey protein to have amino acids only, it actually consists of many other molecules.
So, why should you include whey protein among other intermittent fasting supplements?
A pre-workout consumption of whey protein has been associated with an increased muscle mass and strength. Consuming this supplement can help build muscle and compensate for any protein deficiency which may occur as a result of prolonged fasting.
Intermittent fasting combined with heavy exertion often leads to weakening of the immune system. This may predispose you to an increased risk of diseases and infections. Consuming whey protein makes sure to keep your immune system competent and prevents unwanted infections.
Consuming 25 grams of whey protein thirty minutes before a workout and after can be advantageous for everyone following intermittent fasting.
5. Fiber Supplements
Fiber supplements decrease the effects of carbs on your blood sugar. They can also help improve insulin sensitivity. Because fiber is required for maintenance of a healthy gut microbiome, these supplements can help regulate the digestive processes going on in your body.
Mixing one teaspoon of a fiber supplement with water is enough to suppress appetite and curb any unwanted cravings. Research suggests that it can enhance satiety and reduce the desire to eat. [3]
So, adding fiber to your list of intermittent fasting supplements will make it easier to maintain fast without succumbing to unhealthy cravings.
Concluding Thoughts on Intermittent Fasting Supplements
No matter which type of intermittent fasting regimen you plan to follow, it is extremely important to optimize it with intermittent fasting supplements. The right types of supplements and minerals will support your body and make the entire experience extremely pleasant and healthy.
Get the top five intermittent fasting supplements now and enjoy the countless benefits that intermittent fasting has to offer!