As people take their health and wellness more seriously, they constantly search for new and effective methods to bring them closer to their fitness goals. Here are two excellent options as their health benefits are numerous and compelling: Kombucha and Intermittent fasting.
Kombucha is a fizzy, fermented beverage with many healing properties for problems like constipation, low metabolism, symptoms of depression, poor immunity, and inflammation. Similarly, intermittent fasting is also known for its multi-faceted health benefits, like weight loss, fat loss, and reducing the risk for some diseases.
Intermittent fasting requires you to limit your eating to particular times of the day or week, and it is commonly followed by those who want to lose weight.
But that is not its only advantage — deciding and scheduling when an individual eats improves their cardiovascular health and insulin resistance, normalizing their blood sugar levels and reducing stomach inflammation.
As both are beneficial, it is not surprising that there are concerns and questions over whether one can safely combine these two methods.
What Is Allowed During Intermittent Fasting?
There are no hard and fast rules as to what is allowed because the answer to that largely depends upon the type of intermittent fasting undertaken, how strict you are with that fast, and your long-term fitness plans.
Since intermittent fasting depends on the time you abstain from food, instead of the types of food you stay away from, there are numerous different types of intermittent fasts. Examples of which include:
- 16/8 Fast (Leangains Protocol) – requires a person to limit all their eating within an eight-hour window and not eat for the other sixteen hours. This is the most common method and is usually achieved by skipping breakfast to start eating around noon and stopping all food consumption after dinner.
- 20/4 Fast – allows an eating window that lasts for four hours.
- 23/1 Fast (One Meal a Day) – allows one hour a day to have your meal.
- 5:2 Method (Fast Diet) – allows individuals to eat normally for five days of the week but restricts their calories to 500 or 600 per day for the other two days.
- Eat Stop Eat Method – twenty-four-hour abstinence from food once or twice a week.
While it is entirely acceptable to eat or drink anything, including Kombucha, during the eating period of the fast, it is also fair to drink Kombucha when you are fasting.
However, it is dependent upon what you think will break your fast. Some people do not consume any form of calories during the fasting period. They do not eat anything or rely on zero-calorie beverages such as water, tea, or coffee.
These intake patterns all boils down to personal preferences and fitness goals. For example, if you want to fast to normalize your blood sugar levels, then refrain from consuming calories in the fasting period.
Therefore, if your fasting is flexible and you prefer a low-calorie fast, you may very well consume Kombucha in your fasting period without breaking your fasting goal.
It is common to cap your calorie intake to fifty calories. So, if weight loss is the end goal, these additional calories are insignificant and do not impact long-term.
How Many Calories Does Kombucha Have?
The number of calories in Kombucha depends upon the brand and manufacturer. The longer the fermentation lasts during Kombucha manufacturing, the lower the sugar and caloric content is. As time passes, most of the sugar is fermented into acetic acid and alcohol.
You should see the product’s label, details, and ingredients before purchasing it if you are fasting. Not only will the store-bought Kombucha list its sugar and caloric content behind the pack, but the medium used may also affect the amount of sugar.
For example, those containing cane sugar or fruit juices like Kiwi are considerably sweeter. In the case of homebrewed Kombucha, carefully consider the amount of sugar you add.
If you want to add Kombucha into your fasting diet, you must measure the possible calorie intake before you consume them. As a general rule, however, 16oz bottles contain 10-12g of sugar, which roughly holds 60 calories.
If you are drinking store-bought Kombucha during the fasting period, be sure not to consume over 3/4th of a bottle.
If you follow the 5:2 method of fasting, include the calories in your Kombucha with any food or drinks you consume.
Why We Recommend Drinking Kombucha During A Fast?
This sweet and sour-tasting drink is a healthy and low-calorie alternative to any meal or almost any other beverage that you might have.
- It is rich in vitamins and probiotics while low in sugar, thereby having little to no negative impact on your blood sugar levels. People confidently consume Kombucha even during their fasting hours for all these reasons.
- Besides reducing the calories you absorb, probiotics also affect hormones and proteins related to appetite, obesity, and fat storage.
- If you wish to lose weight and have picked up intermittent fasting, Kombucha is a perfect addition to your lifestyle. It is rich in probiotics and antioxidants, which play an essential role in helping you lose weight.
- Probiotics, present abundantly in fermented foods like Kombucha, stimulate the growth of yeast and beneficial bacteria within your digestive system, lowering the absorption of dietary fat.
- Antioxidants present in Kombucha help your body burn the calories already ingested and promote reducing blood sugar levels, cholesterol, and fat within your body.
- An empty stomach can adversely impact your bowel movements when intermittently fasting, especially during the initial days. In that case, Kombucha is known to regulate your bowel movements and ease digestion. This helps rid the body of toxins, which is why some people adopt intermittent fasting with Kombucha.
The health benefits accompanying Kombucha are diverse and independently work whether you drink Kombucha while you eat or when fasting.
All in all, it is a perfect partner for your intermittent fasting lifestyle, as both combined – work together to help you achieve your fitness goals.
Possible Downsides To Drinking Kombucha During A Fast?
While it certainly satiates hunger, it could potentially do the opposite and make some people hungry. It is also recommended to refrain from consuming carbohydrates when fasting because a quick rise in sugar level provides more energy and drains it quickly, making a person feel tired, exhausted, or lazy. Finally, people with regular sugar imbalances are advised to refrain from consuming Kombucha during fasting.
That being said, Kombucha’s results differ from person to person, as everyone’s reaction varies, and there is no set way to find out how you respond to it without trying it.
If you have Kombucha during your eating period, try to cut down on other carbohydrates in favor of proteins and fiber-rich meals. This will ensure you receive a balanced diet.
Can I Drink Kombucha On OMAD?
Fermented foods are highly recommended during OMAD or the One Meal a Day method, alongside proteins and healthy fats. Since Kombucha is produced by fermentation, its health benefits can be safely reaped, as they work alongside the OMAD diet to promote your wellbeing.
The rules that apply to other forms of intermittent fasting are also pertinent to the One Meal a Day (OMAD) method. For example, you can consume Kombucha during the meal designated to you, but this diet is stricter, so you must be mindful.
While you can eat whatever you wish to in that one meal, it is advised that you keep it balanced. Moreover, you should not start the meal with Kombucha, as drinking it after a daylong fast can spike your blood sugar level, which is harmful if done repeatedly. Instead, it would be best, to begin with, proteins, fats, and fiber-rich foods before consuming Kombucha.
The Bottom Line
Whether or not drinking Kombucha breaks a fast is determined by what you consider will break your fast. The definition varies for every individual, so it is based on your lifestyle. For example, if you adhere to a strict, no-calorie diet, you might not want to drink it during your fasting period, but if not, it is perfectly safe to drink Kombucha.
With no significant downsides and numerous positives, Kombucha is an excellent addition to anyone’s diet. Still, regardless of when you drink it, the moderation of calories you intake does the best for your health.
38 Responses
isxnwkhpi veigg gqdljmb wubw ahhnefsvlzrjwqx