Dr. Palaniappan Manickam MD, MPH Internal Medicine | Gastroenterology | Epidemiologist --- For Tamil videos, please subscribe ...

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What can you drink to extend your fast ? | Dr Pal

hello guys this is uh Dr parliament in this channel we have been promoting time restricted feeding preferably from sunrise to sunset for a long time the most important question would have been asked before is what can we drink during the fasting period I have mentioned multiple times in the past that the best thing is to drink water and not to disturb the hormonal balance but I understand that extending the fasting with some kind of liquids might actually help to get into a habit so let's see what are the liquids that you can drink which will not affect your hormonal balance that much during your fasting let's dive deep into it foreign the most common myth that I see in my patients is they think that drinking liquid does not give them any calories so my patients were telling me that I've been doing eight hours 18 Windows 16 hours of fasting period for the last six months nothing has changed I was like what are you eating or drinking overnight and he was like nothing doctor just a vanilla milkshake it'll be very tasty you want it I'm still trying to shake their habit in general anything which has good amount of calories will disturb the fasting Rhythm our bodies are super smart it will be able to detect even minimal calories more than 20 calories which means that any diet which contains more than 10 to 20 calories can definitely interfere with your hormonal balance let's see what are the liquids that we can take within the 20 calorie limit to see whether we can trick the system a little bit before going down the list I'm emphasizing the point that it is still preferable just to drink water and this list will help you in case if you are finding it difficult to stick to a habit and then form it as a routine let's go down the list if you think you got anything out of the video please do not subscribe please do not share please consider donating to our non-profit organization called aishwaryam trust where we take care of hospice patients 24 7 without any charge to them at all completely free we have also opened up a non-profit organization called Wonder molecular Foundation here in United States if you are planning to donate for tax deductible purposes please make use of the information below in the description first is black coffee some studies suggest that the polyphenols in the coffee can actually support autophagy in our body which might be a good thing but the key thing is it has to be black there can be no sugar no milk nothing it's pure black some of my patients have told me that instead of having black coffee it is better to have a black day without anything at all and I'll just wait for my eating window no cappuccino no America no no latte if you drink latte you our digestive hormones will perform Lati charge on the food again there is a small problem with acid reflux patients when you drink black coffee or an empty stomach it can worsen the acid reflux I have mentioned to you in the past that when you are adopting this technique acid reflux can worsen in the first six weeks because your body is trying to adapt to this new routine your body doesn't want to change it wants to choose the path of least resistance and hence it will definitely aggravate the acid reflects for the first six weeks but if you stick to it if you become a routine and if you drink water to cool it down as it reflects will be gone your symptoms will get better and this will become a routine and you will thank me later people who cannot absolutely stop their morning coffee with milk and sugar please try with black coffee every other day and then slowly turn it to every day so that will give you the extra one hour or two hours so that you can extend the fasting period for your health benefits people think that actually green tea helps in weight loss green tea actually helps in weight loss by extending the fasting period and the benefits is gone if you add milk or sugar so pure green tea to extend the fasting period will help you in weight loss moving forward if you don't believe in this concept then the only way that green tea can help you in weight loss is you yourself climb the mountain and pick the green tea leaves by yourself and come back again so how about soups vegetable soup is okay as long as it contains the essence of the vegetable which is usually less than 20 calories most of the calories comes from the bulk of the vegetables and the fiber any vegetable soup with less calories less than 20 calories is completely okay a strict no no to Maggie tomato soup because your hormones will wake up in two minutes next in the list is Horlick's comp plan boost and energy drinks as usual any kind of calorie producing drink is a strict no no our insulin is so smart that will be able to find out even if there is a slight increase in the sugar content which will stimulate the insulin disturb your fasting Rhythm which will destroy the ultimate motive of sticking to the eating period and the fasting period so I suggest you keep these energy drinks in a locker which opens only between sunrise to sunset next in the line is lime juice the biggest problem with lime juice is the sugar people actually add so much sugar to the lemon water that a lemon itself will say please leave me alone playing lemon water is relatively okay because it doesn't contain that much amount of calories lime might be better than lemon because it is rich in lemon oils which actually produces glutathione which is an enzyme that will destroy all the free radicals so if you're planning on Lemon Water lime water might be slightly better if life throws lemon on you after Sunset don't prepare lemonade prepare lemon water with no sugar next in the list is Diet Coke or any other diet drinks being a gastroenterologist I absolutely hate this drinks because I know that the aspartame the sucralose was in this Diet Coke or Diet Pepsi or any drink can actually alter the good bacteria and bad bacteria proportion in the small intestine and that will cause you long-term damage that you might not be appreciating it now even though it might help you in extending the fasting period I would recommend to be an absolute No-No my friends Aruna Kumar was saying I'm fasting and has been drinking coffee from this coffee mug but he kept on belching I was like I don't think this is coffee if you look into it it's actually Diet Coke he was drinking diet coke in a coffee mug which says black coffee mixed in the list is apple cider vinegar this is a wonderful tool to use to extend fasting because it doesn't disturb the hormonal balance that much but the only problem is we cannot take it because the taste is so horrible I have tried multiple options I could not tolerate it if you can tolerate it please write down in the comment section how you are drinking it in general they ask you to add one or two tablespoons in it 250 to 500 ml water they say that you will adjust to the taste but I have given up on it but if this is something that you can do this is a wonderful tool to promote fasting remember I push myself out of my comfort zone I try multiple things but if I know that this is not sustainable I will not choose that option even though it is a good one I will try to prefer an alternative good option which can be sustainable to My Lifestyle on a long term basis I told my friends to try ACV he was like I'm doing it already alcohol cigar and vodka next in the list is spices people have asked me whether we can add Ginger to the black tea or any other spices usually spices have very minimal calories I still recommend to still stick with water but if you cannot adding spices is still okay as long as it is not spicy cinema theater seasoning powder spices all spices are okay next in the list is coconut oil there's a recent trend of drinking coconut oil on an empty stomach oil again has so much calories that will disturb the digestive hormonal balance right away so it's a strict no no any kind of food with any kind of oil will definitely make you slip out of the time restricted feeding room so I'm going to be very honest with you if you want to change to this intermittent fasting right away it is going to be difficult but when you start your journey with minimum of 12 hour fasting you could try all these things to figure out how you can extend the fasting as much as possible but most of these liquids what I mentioned I kept on mentioning no sugar because insulin is very very sensitive so even a small drop of sugar can clearly trigger insulin then the whole purpose is defeated if you are a person who cannot drink anything without any kind of sweetness Stevia or monk fruit sweetener is relatively okay but personally I absolutely hate the aftertaste of stevia but if you something that you can tolerate it is a good thing that you can make use of again the problem with these artificial sweeteners is that it might solve the problem at this time but it will create more down the road so in general what I would recommend is if this is helping you to create a habit of time restricted feeding you can start with this temporarily for a couple of weeks and then slowly get adapted to the habit and then you can take this off of your menu these artificial sweeteners are like a rear auditor CPA if it debits the sugar calories it will make sure that it will credit you with some other alternative calories down the road it is a very strict officer again remember any fruit juices is a strict No-No because all fruit juices contain sugar which will stimulate your insulin you can definitely have fresh fruit juices without sugar during the eating window but not in the fasting window so the bottom line is we are trying to adopt this fasting method on a long term basis so it becomes a part of our lifestyle it's okay to use these tips and tricks to get into a habit and eventually this will boil down to what actually works for you my suggestion is use these tips and tricks and try to extend the fasting window as much as possible again I'm emphasizing the fact that it is still better to just stick with water but it is practically difficult to change into a habit right away so we are using these tips and tricks to make use of extending the fasting period please write down in the comment section what are the tips and tricks that you are planning to do or you are already doing to extend your fasting period would love to hear from you remember one belly at a time it is absolutely important I'll see you in the next video bye thank you

Dr.

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