So, you’re curious about fasting? Maybe you’ve heard all the hype—weight loss, insulin sensitivity, metabolic health, and that mysterious buzzword autophagy (ooh, science-y!). There’s no doubt that fasting has some solid benefits, but here’s the catch: it’s not a one-size-fits-all miracle, and if you have diabetes, you need to be extra smart about it. Lucky for you, I’ve got your back. Grab a coffee (or a herbal tea if you’re already fasting), and let’s chat.
Fasting? Great. But Let’s Not Forget Protein!
You know what’s cool? Muscle. You know what’s not? Losing too much of it while trying to lose weight.
When we fast, our body dips into its stored energy, which is awesome—until it starts munching on our precious muscle mass for protein. And here’s why that’s a big deal for diabetes:
🛑 Muscles are like a powerhouse for blood sugar regulation. They store glucose, help keep metabolism in check, and support overall health. Lose too much muscle, and blood sugar control gets wobbly.
💪 Prioritizing protein intake is key, especially if fasting is part of your plan. You want to lose fat, not muscle! Aim for around x grams per y kg of body weight per day, evenly spaced throughout your eating window.
🍳 One medium-sized egg packs 6.4g of protein—which is great, but you’ll need more than just eggs to meet your needs. If you’re scratching your head about how much protein you should be eating, don’t stress! Check out our Protein Cheat Sheet for easy food choices and meal ideas.
Breaking Your Fast: Don’t Let Your Blood Sugar Rollercoaster!
Your stomach has been waiting so patiently for food, and when you finally break your fast, it’s like: “YES! GIMME ALL THE THINGS!” But slow down, tiger. What you eat first really matters.
🚫 Avoid sugary foods right away. Your digestive system is primed to absorb everything super quickly, and breaking your fast with a fruit smoothie or something carb-heavy can cause a major glucose spike (hello, sugar crash).
✅ Start with protein + fiber. A savory meal with lean protein, healthy fats, and fiber keeps your blood sugar steady. Think boiled eggs with avocado, chicken with leafy greens, or Greek yogurt with nuts.
🍰 If you want something sweet (hey, we get it), save desserts for after your meal, not before. Your body will process the sugar much more smoothly if it’s cushioned by fiber and protein.
Is Fasting Helping You, or Just Stressing You Out?
Let’s be real. Fasting is another stressor on the body. For some, that’s great—it pushes the body to adapt and become more metabolically flexible. But if your life already feels like a high-speed train wreck (stress from work, life, intense exercise, saunas, cold plunges, and all the ‘biohacking’ things), adding fasting might be a recipe for burnout.
⚠️ Check yourself. If fasting feels hard, you’re irritable, and your energy is tanking, your body might be saying, “Not now, please.” Maybe focus on healthy eating first, then experiment with fasting later when you’re in a more balanced state.
So, Should You Fast?
Fasting can be a powerful tool—but only if done smartly.
- If you’re managing diabetes, speak with your doctor before making major changes.
- Listen to your body. If fasting makes you feel terrible, it’s not the right move (at least not right now).
- Diet still matters. Fasting won’t fix a poor diet, and the benefits are easily wiped out if you’re not getting enough protein, fiber, and nutrients.
Fasting should feel good, not like a struggle session. Do it wisely, and you’ll reap the benefits without the drawbacks. And hey—if you want more tips, cheat sheets, and food guides, we’ve got those for you. Let’s make smarter fasting a thing, together!
Cheers to better health! 🚀