Intermittent fasting is a popular weight loss diet that has taken the world by storm. It involves alternately eating and fasting for a set period of time. But can you chew gum while intermittent fasting? The answer is yes, but you should limit the amount you consume. In this article, we’ll explore why chewing gum while intermittent fasting may be beneficial, as well as potential drawbacks to consider. Read on to learn more!
The Benefits of Chewing Gum During Intermittent Fasting
Chewing gum has been shown to decrease hunger and appetite, which could be especially beneficial during a fast. In one small study, chewing gum was found to reduce hunger and cravings by up to 40%. This could be because the act of chewing releases hormones, such as serotonin and endorphins, that help to regulate our appetite and mood.
In addition, chewing gum is a low-calorie snack that can help to curb cravings for high-calorie foods. A typical piece of gum that contains sugar will have around 11 calories and 2g of sugar. Although this isn’t very high in sugar, consuming 2-3g of sugar every hour can add up quickly, so it’s important to be mindful of the amount you are consuming.
Chewing gum can also help to reduce stress and improve focus. This can be especially beneficial when fasting as it can help to keep your mind off food. Additionally, it can help to reduce the amount of time you spend thinking about food, which can help to make the fasting period more bearable.
The Drawbacks of Chewing Gum During Intermittent Fasting
The one issue with chewing gum while fasting, Dr. Fung added, is that “gum is usually not recommended because the act of chewing and the sweet taste can trigger cravings for food.” As such, it can be helpful to limit the amount of gum you chew during a fast, or to avoid it altogether if possible.
In one study, chewing gum for 30 minutes while fasting was found to increase satiety and stabilize the levels of a hormone (GLP-1) that helps to regulate appetite. However, because of the sugar content in the gum, insulin raise can kick you out of ketosis. This means that, if you’re practicing strict intermittent fasting, chewing gum can potentially be counter-productive.
Is Chewing Gum or Drinking Coffee Acceptable at Any Time of the Day While on an Intermittent Fasting Diet?
Because both gum and coffee have minimal (if any) calories, they are generally considered acceptable during intermittent fasting. However, it’s important to note that, while they may not break your fast, they can still have an effect on your body. Chewing gum can trigger cravings, while coffee can increase levels of cortisol, which can disrupt the hormonal balance essential for weight loss and other health benefits.
If it’s fat loss you’re after, you should be fine with a stick or two during your fast. If you’re looking to achieve autophagy (cell cleaning), however, it’s best to avoid both gum and coffee altogether.
The Bottom Line
Yes, you can chew gum while intermittent fasting, but you should limit the amount you eat during the day. Take intermittent fasting out of the equation and limit your gum-chewing to two or three sticks a day. Be mindful of the amount of sugar in each piece, as this can add up quickly. Additionally, if you’re trying to achieve autophagy, it’s best to avoid gum altogether.
Does gum chewing have an effect on the practice of intermittent fasting?
Is it permissible to chew gum while taking a fasting test?
The goal of fasting before a blood test is to abstain from any food, liquids, alcohol, smoking, exercise, or chewing gum so that your digestive system is empty.
Does chewing gum constitute as consuming food?
Chewing gum does not contain any essential nutrients, so it should not be seen as a substitute for a balanced diet.
Will eating 10 calories disrupt an intermittent fasting schedule?
In general, breaking a fast requires the consumption of calories. However, a person following a strict fasting regimen should abstain from any food or beverages with calories. If a person is following a modified fasting diet, they may be able to consume up to 25% of their daily caloric intake during their fasting period.
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