Fasting is the practice of voluntarily abstaining from food or drink for a specific period. It can lead to a decrease in glucose levels, which is a normal physiological response to reduced food intake. The effect of fasting on glucose levels is dependent on a few factors, for instance, the duration of the fast, an individual’s metabolic health, and an individual’s physical activity levels.
Tips to fasting without drastic variations in your glucose levels?
• Start with shorter fasts and gradually increase the duration over time. This will give your body time to adapt to the changes in your eating schedule.
• Drinking plenty of water! This can prevent dehydration and help regulate your glucose levels during a fast.
• When breaking your fast start with a small meal. It’s good to start with a snack or light meal that contains easily digestible foods, such as fruit or a small salad.
• During your eating window, try and eat whole foods such as fruits, vegetables, and lean protein sources (e.g. chicken/tofu). These are easy to digest and can stabilize your glucose levels.
• Avoid drinking coffee during long fasting periods, as coffee can act as a diuretic and cause dehydration, which can impact your glucose levels.
While fasting, the body’s glucose reserves are depleted, and the liver begins to release glucose into the bloodstream to maintain blood sugar levels. As the glucose reserves deplete, the body may start to break down fat stores to produce ketones, an alternative fuel source. These processes lead to fluctuations in your glucose levels.
While optimizing your glucose can help you fast without impacting your glucose levels drastically, always consult with a healthcare professional before starting any new fasting or dietary regimen, especially if you have a medical condition that can affect your glucose levels.
