Disrupted autophagy Autophagy is a process where your body cleans up old or damaged cells during a fast. Some science experts have suggested that the taste of lemon could stimulate digestive enzymes that would disrupt the autophagy process.
Long story short - the answer to the question “Does lemon water break a fast?” is no, lemon water does not break a fast. Lemon water contains almost no calories and zero sugars, it doesn't raise insulin levels, which means it will not break your fast (1).
Lemons should not affect ketosis as they are low in carbohydrates and sugar. However, it is imperative to remember that everyone's body reacts differently to various foods. Some individuals may be more susceptible to specific foods than others.
The short answer is no. Many people believe that adding lemon juice to water can potentially break their fast because of the calories it contains, but this is not the case. Lemon juice consists mainly of citric acid and natural sugars, which have very few calories—only about 2-4 per tablespoon.
Drinks you can include in intermittent fasting
Hot water with lemon and ginger: It is the best drink for someone trying to keep their blood sugar levels in check. It contains no calories or sweeteners that could cause a spike in insulin levels. It is also good for digestion as it promotes regular bowel movements.
Some research, however, shows that glutamine (and protein in general) fuels a process called mTOR, which prevents autophagy. So, you don't want to overdo and continuously sip on bone broth (or coffee spiked with collagen powder) throughout your fasting hours.
Glucose, insulin (or decreased glucagon) and proteins all turn off this self-cleaning process.
Some of the main aspects that inhibit autophagy are: Eating too much. Eating too often. Sedentary lifestyle.
Tea does not break a fast and is one of the preferred beverages during a fast. Some people find that tea or a warm beverage can help manage hunger. Adding a slice of lemon is allowed, however, be sure to avoid insulin-stimulating sweeteners which are often added to tea such as sugar and honey.
Refined High-Carb Foods
Perhaps one of the most common things that kicks you out of ketosis is also the most tempting: foods high in refined carbs like bread, pasta, and rice. Most people find that they need to consume fewer than 20 grams of carbs per day to maintain ketosis.
Because honey is a sugar and contains a lot of carbohydrates, eating honey can kick you out of ketosis. On keto, you need to limit carbohydrate consumption in general. For that reason, it's not recommended to consume honey if you are on a keto diet.
Research also found the flavonoids in lemons may help to improve insulin sensitivity, which can help to control blood sugar levels. As per research, lemons are also a low-glycemic fruit, which does not cause a sharp spike in blood sugar levels.
Although your calories are limited during those fasting windows, you can drink as much water or other non-calorie beverages as you want. This can include lemon water.
Drinking a citrus-flavoured drink has been shown to have positive effects on blood sugar levels. In addition to preventing dehydration it can help the kidneys flush out extra sugar in the blood. Otherwise, mounting blood sugar levels – an indicator of type 2 diabetes – could increase stroke risk.
Depending on the individual's metabolism, significant autophagy may take two to four days of fasting in humans. Autophagy is believed to begin when glucose and insulin levels drop considerably. Animal studies have shown evidence of autophagy after 24 hours of fasting, which starts peaking at around 48 hours of fasting.
Your body is constantly performing autophagy but it is possible to kick start it into higher gear to help your cells be healthier. It can take anywhere between 24 and 48 hours to reach peak autophagy during a fast. For others, it can take even longer.
In order to enter the autophagy phase through intermittent fasting, you need to fast for a minimum of 14 to 16 hours. A research review found that intermittent fasting and autophagy can make cancer treatments more effective while protecting normal cells and reducing the side effects.
Exercise: Exercise stimulates processes that increase the activity of ATGs, such as stressing your skeletal muscles. Exercise can induce autophagy, depending on the type of exercise you're doing and its intensity.
For the record, while a juice cleanse or detox will severely cut your calorie intake, it will actually inhibit you from boosting your cells' autophagic activity. This is because you're still consuming calories and nutrients if you're drinking juice.
Foods That Promote Autophagy
Following a strict ketogenic diet is not for everyone, but some of the main foods that make up a ketogenic diet are very important for an autophagy diet. They include: Eggs.
Autophagy-Boosting Foods and Supportive Supplements
Spices like turmeric, garlic and ginger activate autophagy, so feel free to spice up your plate.