QUOTE from Dr Fung (emphasis mine):
[You] can fast with “training wheels,” which are essentially anything that will help you adhere to the fast. Best training wheel options include bone broth, tea, and black coffee (without milk, cream, sweeteners). The role of training wheels is to help you build that fasting muscle, with the goal of losing the training wheels once you have strengthened your fasting muscle.
Intermittent Fasting – Tips & Tricks
Let’s be honest – fasting isn’t a walk in the park. But it’s like a muscle – the more you train it, the stronger it becomes. To ensure my clients find success, I like to share some tips and tricks – to provide “training wheels” while you develop your fasting muscle to become stronger. Here are some of my favorites:
– Coffee and tea are allowed – drink up.
– Full-fat, unsweetened dairy or milk alternatives – coconut milk*, nut milks, or organic Half & Half are optimal (1-2 tablespoons in coffee or tea). (*I highly recommend organic, full-fat, canned coconut milk.)
– MCT Oil (Medium Chain Triglyceride oil) – during fasting our body can utilize MCT as a very quick energy source while maintaining our fasting state. MCT oil can help maintain a fat-burning state called ketosis. You can have unlimited amounts of MCT – however, it can cause stomach upset or loose stool in large amounts if you don’t ramp up slowly.
– Bone Broth – when patients are learning how to fast – bone broth can keep energy levels up and hunger at bay. As patients become more adept at fasting, they often find omitting bone broth from fasting brings about optimal results.
– A pinch of salt – maintaining electrolyte balance is important during fasting, so a pinch of sea salt washed down with some water a few times a day can help maintain energy levels and electrolyte balance.
– Magnesium – patients can be at a slight risk of magnesium deficiency during fasting. Additionally, insomnia can be a side-effect of fasting – and magnesium can have a calming effect that addresses sleep challenges. Magnesium also helps treat constipation.
– Fiber – psyllium husk or prebiotic powders can help ensure regular bowel movements – as well as help with satiety.
– Personally, I have incorporated fasting into my daily routine, and find it makes me feel mentally clear and energized. I try 16:8 most days – and rarely waver on work days. I also incorporate a 24-hour fast once a week.
NOTE – What does it say?
“Training wheels” – their purpose is to keep me upright while building good fasting habits. A good fasting muscle. When they are no longer needed, I can let them go.
MY STRATEGY: I believe that I don’t need training wheels.
What gets my attention?
Do I understand the need or problem?
Do I understand the potential solution?
Do I understand how to apply that strategy?
What questions do I have for the experts? What might be the answers?
Who needs to hear this?
What do I do next?
SOURCE – Footnotes:
 Quote from Intermittent Fasting with the Fasting Method,
 INTERMITTENT FASTING PART 2 – THE ANSWER TO SUSTAINABLE WEIGHT LOSS, Dr Kate Kass, https://drkatekass.com/blog/intermittent-fasting-part-two
Photo Fasting-a-glass-of-water-on-an-empty-plate, via Wikimedia Commons
Please review the page How and Why We Use Quotes.
Key: Fung-09 Shipped: 05/04/2021. Updated 01/11/2022.