Essential nutrients when practicing intermittent fasting

Intermittent fasting is a type of time-restricted diet in which the fasting person leaves a long gap between the last meal of one day and the first meal of the next, compressing their meals into a shorter period during the day.

If we don't learn how to maintain a healthy diet, it's very easy to gain weight back when we stop fasting. Feeling hungry or restricted, we'll be thinking all day about all the things we miss and making up for them with unhealthy excesses once we've finished fasting.

Just as important as completely abstaining from food during certain hours is the way in which the fast is broken, as well as the macronutrients and micronutrients that are consumed in order to avoid becoming unbalanced, to have good energy during hours of activity and a restful sleep during hours of sleep.

No matter what type of fast you are following (12/12, 16/8, 18/6 or 23h) the following nutrients and the time at which you take them will allow you to achieve it efficiently while feeling good and maintaining the balance of your body.

Macro and micronutrients

In basic terms, macronutrients are nutrients that the body needs in large amounts, while micronutrients are those needed in smaller amounts.

To break it down further, macronutrients make up your total caloric intake and include carbohydrates, protein, fat, and water.

When doing intermittent fasting, macronutrients are reserved for consumption during the replenishment window. In addition, it is advisable to follow a low-carb, high-protein protocol or a ketogenic diet once the fast is broken.

Before embarking on an intermittent fasting cycle, let's look at which macronutrients should predominate and which micronutrients should be kept balanced during this practice.

In a low-carb protocol, the macronutrient ratios are:

65-70% Protein; 20% Fat; 10-15% Carbohydrates per day.

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If you choose to break your fast with a ketogenic protocol, the macronutrient ratios would be approximately:

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65-70% Fat; 20-25% Protein; 5% Carbohydrates per day.

Micronutrients

Micronutrients include vitamins, minerals and phytonutrients.

During the hours of fasting you abstain from any macronutrient, but there are certain micronutrients such as vitamins and electrolytes that must be taken into account, especially if it is during these hours that you perform some type of physical training.

The micronutrients that you can consume without breaking the fast and that are necessary to maintain the balance of the body are:

• Water
• Water-soluble vitamins such as C and B complex (in capsules)
• Probiotics
• Iron (for people who may be deficient) (1-2 grams per day)
• Tyrosine (dopamine precursor)
• Vitamin B5 essential for adaptation to fat burning.
• Creatine (not for muscle growth but to provide energy to the brain. Especially if you are training, have fasted and still need to continue with your work or activities that require mental clarity)
• Matcha green tea (contains a unique and potent class of antioxidants known as catechins, which are not found in other foods. In particular, the catechin EGCg (epigallocatechin gallate) has potent cancer-fighting properties.
• Earl Grey coffee or tea or black tea with bergamot (possibly sweetened with Stevia)
• Apple cider vinegar
• Juice or chopped ginger
• Cinnamon aromatic water

The following supplements help you control your appetite and get into ketosis during your fast and could be considered fasting enhancers.

• Turmeric with black pepper
• Omega-3 fatty acids (to be consumed after the last meal. 1500-2000 mg)

Note:

• Medium Chain Triglycerides (MCT) (although they have calories, they do not allow your pancreas to produce insulin, that is, they do not interrupt the process of burning or using fat, but they do break the fast. It is preferable to use it during your ketogenic diet cycles)

Micronutrients that should be present in your foods during the replenishment window and foods where you find them.

Magnesium

It is crucial for the formation of ATP and depending on your specific needs there are several kinds: Magnesium Threonate when, after breaking the fast, you still need to have mental clarity and concentration. Magnesium Glycinate for rest, cramps, headaches, PMS, bone health and blood sugar control. Foods that contain it: green leafy vegetables, boiled spinach, almonds, pumpkin seeds. Daily requirement (500-600 mg)

Zinc and copper

Zinc is a crucial mineral for maintaining healthy immune function, energy production in the body, and good mood. It is important to consume enough zinc as our bodies cannot produce it. It is difficult to get enough zinc through food, although it can be found in pumpkin seeds and oysters, so it is advisable to take a zinc supplement (15-30 mg) daily.

Copper, on the other hand, must work in conjunction with zinc for proper vascular and cardiac health. It also helps with testosterone production and nerve function.

At the brain level, it helps connect neurons and create neurotransmitters. It is anti-inflammatory and is involved in the function of melanin, which gives hair its pigmentation. If you have a copper deficiency, you may develop gray hair at an early age.

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Foods containing copper: oysters, shiitake mushrooms, dark chocolate, almonds, pecans, green vegetables.

The ratio of zinc to copper is 8:1 for a healthy level, so 4-6 mg per day is sufficient.

These two minerals do not break the fast (in supplement form), but it is best to take them two hours after the first meal.

Omega-3 fatty acids

Eating Omega-3s with a meal containing fat means that there will be more fat-digesting enzymes to help the body absorb all the essential, healthy fatty acids. Fatty fish, nori seaweed, spirulina and chlorella; hemp seeds and chia (although these last two sources contain ALA or alpha linoleic acid which must be processed in the body to become docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).

Iodine

Iodine is crucial for proper thyroid function and metabolism. It also improves immune function and prevents brain damage.

If you have a thyroid condition, consult your doctor before taking an iodine supplement. Find iodine and plant protein in spirulina, chlorella and kelp.

Selenium

This mineral is involved in the proper functioning of the thyroid. Selenium is also an antioxidant that strengthens the immune system. It is crucial for people with Hashimoto's hypothyroidism. It is found in Brazil nuts and just 6-8 nuts a day provide you with important amino acids and the recommended daily dose.

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This essential nutrient helps you remove fat from the liver and this is crucial for people who suffer from fatty liver (many people with fatty liver have hypothyroidism problems). Choline is found in good amounts in the yolk of organic eggs.

For adults over 18 years of age, the recommended daily amount according to the National Institutes of Health, Office of Dietary Supplements ( 1 ) is 550 mg per day for men and 425 mg per day for women.

Electrolytes

Electrolytes are minerals that carry an electrical charge. They are found in blood, urine and sweat and are vital for certain processes that make your body work as it should. When you exercise or fast, the amount of electrolytes in your body decreases, and they need to be replenished especially with sodium, potassium, magnesium and calcium.

Sodium is important to consume in tandem with potassium. These two minerals work together in what is called the sodium-potassium pump. Consuming them allows you to maintain electrical balance in the body.

Thiamine (B1)

Essential vitamin in the adaptation process from using sugar to fat as fuel. Also useful for relieving stress. Found in nutritional yeast, macadamia nuts, sunflower seeds, flax seeds and peas. Also in some animal proteins. ( Daily recommendation is approximately 1.2 mg for adults ).

Vitamins A, D ₃ and K ₂

A= essential for fighting insulin resistance. Found in organic eggs and yellow cheese. ( Daily recommendation of approximately 900 mcg )

_D3 = is important in many ways, but in this case to modulate insulin resistance. It makes your body adapt faster to burning fat as fuel. It reverses damage to the mitochondria, returning energy to the body. ( Daily recommendation: at least 5000 IU per day )

_K2 = is what binds calcium in your bones, which is why you'll find supplements that contain D3 and K2. It also helps draw calcium out of soft tissue, or rather, it gets it out of where it shouldn't be and puts it where it should be. It's involved in metabolism by helping to turn food into energy. It's produced from bacteria, so you'll find it in products like fermented cabbage and fermented soy known as Natto. You'll also find it in smaller amounts in some leafy greens, organic egg yolks, organic butter, and some cheeses. ( 100 mg per day is the daily recommendation .)

CoQ10

This is a supplement that (taken at night) supports the electron transport chain, helping you produce energy so your body becomes more efficient at utilizing nutrients. Coenzyme Q-10 is present in all proteins and in nuts such as pistachios, soybeans and broccoli. (In supplement form, up to 500 mg is a well-tolerated dose.)

When and how much

During fasting :

• Pure water ( Approximately 2 liters a day . It is important because drinking it during this time helps mobilize accumulated fat).
• Matcha green tea ( 1 or 2 cups a day , depending on your sensitivity to caffeine)
• Earl Grey coffee or tea or black tea with bergamot (possibly sweetened with Stevia)
• Drink with apple cider vinegar ( 1 tablespoon ) with juice or chopped ginger ( to taste ) and 1 teaspoon of lemon juice (optional) dissolved in 500 ml of water .
• Another option is a drink of apple cider vinegar ( 1 tablespoon ) with ginger juice ( 1-2 teaspoons ), a teaspoon of turmeric with black pepper. All dissolved in 500 ml of filtered water .
• Electrolytes (Sodium, Potassium, Calcium) without sugar, especially if you train during the fasting time.

Half an hour before breaking the fast :

• Cinnamon aromatic water to stabilize blood glucose.
• Plant-based protein will be the first thing to enter your stomach and is recommended because it does not have an inflammatory effect like dairy or animal proteins.
• Consommé.

First meal

It is advisable to follow a low-carb, high-protein protocol or also a ketogenic protocol so that your body takes advantage of the macronutrients and helps rebuild tissues, distribute and fix nutrients.

This meal may include foods containing selenium ( 55 mcg per day ) such as Brazil nuts, Iodine ( at least 150 mcg ) found in spirulina, chlorella, and kelp.

Green leafy vegetables where you will get vitamin K ₂ , the copper you need, as well as mushrooms.

Foods containing vitamin D3 ( daily requirement 5000 IU ) and _K2 ( 100 mg ) or a supplement, after this meal.

Nutritional yeast contains B ₁ , B ₅ and also choline kinase that helps extract fat from the liver.

B complex in supplement if you feel you are not getting it through food at that meal.

Vitamin C should not be taken as a supplement unless you are experiencing the first symptoms of a flu. Only in that case, doses of 1, 2 and even 3 grams per day may be taken.

After a while, it is good to take a zinc supplement ( 15-30 mg ) if you have not gotten enough during the first meal.

Last meal :

Vegetables for their butyrate content, which helps prevent digestive diseases such as chronic inflammatory bowel disease, diverticulitis or irritable bowel syndrome. Fiber such as flax seeds, chia seeds, which contain Omega-3, and psyllium husks.

At this meal you can consume your Omega-3 fatty acid supplements and your CoQ10, if you feel you need it.

After his last meal :

Omega-3 fatty acids ( 2000 mg which can be with your last meal), CoQ10 ( 500 mg ), Magnesium (600mg ), probiotics for good intestinal health.

The nutrients and supplements mentioned are just suggestions in case you feel you need them. It is good to consult with your primary care physician or health care provider to help you determine if you may be needing one or more of them to maintain your organic balance.

Good luck and good luck!

References:

Some of the products mentioned, such as nutritional yeast, kelp, and electrolytes, can be found at the Fit2go store in Bogotá and in some health food stores.

In the United States I recommend the online store Thrive Market.

In Europe, many health food stores carry most of these products.