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Many beginners think that “if I fast, I should avoid bread, potatoes, or fruit,” but the reality is more nuanced. This article explains everything you need to know about carbohydrate consumption in the context of intermittent fasting.
🧠 What are carbohydrates and why do they matter?
Carbohydrates are the main source of energy for the brain, muscles and many other physiological processes. They fall into two broad categories:
- Simple:fast sugars, immediate absorption (ex: juices, sweets, white bread)
- Complexes:starches and fiber, slow absorption (eg: oats, lentils, potatoes, fruits)
During fasting (fasting window), we avoid any foods that contain calories — including carbohydrates. But in food window, they can support energy, glycogen replenishment and even hormones of good mood.
✅ When is it ideal to consume carbohydrates in fasting?
The moment matters. Here are 3 effective strategies:
1. After training
The body quickly absorbs carbohydrates to restore muscle glycogen. Ideal: a complete source — sweet potatoes, bananas, brown rice.
2. At the last meal in the window
Moderate consumption of carbohydrates in the evening can stimulate the secretion of serotonin and melatonin → better sleep. Example: lentils, whole wheat pasta, baked pumpkin.
3. On very active days (but not at the first meal)
The first meal should be rich in fats and proteins (eg: eggs, avocado), and carbohydrates should enter only the second half of the food window.
❌ When to Avoid Carbs (or Limit Them)
- In the post:Even a few grams can “break” fasting — any calories activate digestion and interrupt autophagy.
- At the first meal if you are sensitive to insulin:especially if you do not have physical activity immediately after eating.
- In excess:high consumption of simple carbohydrates (eg: juices, white bread, sweets) can lead to insulin spikes and then sudden drops in energy.
🔄 Carb cycling and fasting — do they fit?
For advanced practitioners or athletes, carbohydrate cycling (carb cycling) can be combined with fasting:
- Low-carb daysin which you consume little carbo, only vegetables and fiber
- High-carb daysin which you add a hearty meal with rice, fruits, legumes
This strategy maintains metabolic flexibility and supports physical exertion without compromising the benefits of fasting.
🥗 Examples of good sources of carbohydrates in fasting
🔍 Type: combines carbohydrates with protein or healthy fats for prolonged satiety(ex: lentils + boiled egg, banana + almond butter).
Want to calculate how many carbohydrates or calories your favorite food has?
Yes — as long as you fit in your calories and choose complex carbs. Weight loss comes from caloric deficit, not from complete avoidance of carbohydrates.
Both are ok. Potatoes have a lower glycemic index if boiled and cooled (resistant starch). Brown rice has more fiber.
Only if it's every day! Once in a while, a “guilty pleasure” doesn't hurt — fasting is about balance, not food extremism.
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