Written by: Dr. Sten Ekberg
- Intermittent fasting boasts a lot of health benefits and some beverages, like tea or black coffee, are acceptable to drink
- During fasting windows, you will not eat anything
- Because our goal is for you to get healthy we want you to beware of diet beverages too
Intermittent fasting holds the potential for a lot health benefits. By not eating you won't have to do dishes, plan what you will eat, or even cook. You will now have more time on your hands and be able to clear out old and dead cells from your body!
Intermittent fasting is NOT about starving yourself. It’s more about when you eat, than how much you eat.
So what exactly can you consume while following an intermittent fasting plan? And are there drinks that can make it easier or more effective?
We wanted to get to the bottom of that question, and here’s what we discovered: there are entirely different guidelines for what you can eat and drink to get the most out of intermittent fasting. And it all depends on whether you’re in your eating window or your fasting window.
Eating Windows vs. Fasting Windows
Intermittent fasting is an eating pattern that breaks your day into two parts:
- Eating (or feeding) windows, and
- Fasting windows (not eating)
The most common schedule is the 16/8 plan, which means you eat for an 8-hour window and fast for 16 hours. You can also choose to do shorter or longer eating windows, or even opt for alternate-day fasting.
During your fasting period, you want to refrain from consuming any food or beverages that contain calories. So….. no food. But you have several beverage options, and these are important because it is critical to keep yourself hydrated while fasting.
What Can You Drink During Intermittent Fasting?
Beverages can be a life-saver when it comes to fighting off hunger pangs and cravings during your fasting windows. There are even certain drinks that can help enhance the benefits of your intermittent fasting plan.Sweet!
Here are 5 drinks to enjoy during your fasting windows:
1. Water
You can definitely drink water during your fasting windows. Water is always a great choice, all day long, every day. It can be still or sparkling, whatever you enjoy. If you prefer lemon water, you can also add a squeeze of lemon (or lime) to your water. For other fun flavor variations, try infusing a pitcher of water with cucumber or orange slices.
But make sure you stay away from any artificially-sweetened water enhancers (like Crystal Light). The artificial sweetener can interfere with your fast!
2. Coffee
Black coffee is a calorie-free beverage that doesn’t affect insulin levels. You can drink regular coffee (caffeinated) or decaf coffee during fasting windows, just don’t add any sweetener or milk. Spices like cinnamon are totally fine!
Many coffee-drinkers enjoy a cup of joe, or even espresso, during fasting windows with no adverse effects. But some people experience a racing heart or upset stomach if they drink coffee during fasting windows, so monitor your own experience.
3. Bone Broth
Bone broth (or vegetable broth) is recommended for any time you decide to fast for 24 hours or more.
Beware of canned broths or bouillon cubes! These have tons of artificial flavors and preservatives that will counteract the effects of your fast. A good homemade broth, or one made by a trusted source, is the way to go.
4. Tea
Help increase your satiety naturally with tea! It just might be the secret weapon that, not only makes your fasting plan easier but also more successful.
All types of tea are great to drink during a fast, including green, black, oolong, and herbal teas. Tea boosts the effectiveness of intermittent fasting by supporting gut health, probiotic balance, and cellular health.
Green tea, in particular, has been proven to help increase satiety and support healthy weight management. (2)
5. Apple Cider Vinegar
Drinking apple cider vinegar has numerous health benefits, and you can definitely continue drinking it while intermittent fasting, even during fasting windows. And since ACV helps to support healthy blood sugar and digestion, it may even enhance the effects of your intermittent fasting plan.
If you aren’t a fan of the apple cider vinegar drink, try it as salad dressing during eating windows. It’s good for you any time of the day!
Are There Drinks You Should Avoid During Intermittent Fasting?
There are a few beverages (including “zero-calorie” ones) that you might not realize are capable of “breaking your fast.” This means that if you consume these, you will knock your body out of the “fasted state.”
If you’re wondering whether common beverages, like diet soda, almond milk, coconut water, or alcohol will break your fast, we found the answers:
Can You Drink Diet Soda While Intermittent Fasting?
Even though diet soda is technically free of calories, it may inhibit the positive effects of fasting. Sugar-free diet drinks get their sweet taste from artificial sweeteners (like aspartame) which can create an insulin response. Therefore, you want to avoid drinking diet soda during your fasting windows. This also goes for energy drinks!
Can You Almond Milk While Intermittent Fasting? What about Coconut Water?
Almond milk and coconut water both tend to be very high in sugar. Sugar equals carbs, so as soon as you consume these, you are no longer considered to be fasting. You want to avoid drinking these during fasting windows.
Can You Drink Alcohol While Intermittent Fasting?
On intermittent fasting days, it’s best to limit alcohol consumption to your eating windows. Most alcoholic beverages are high in sugar and calories, so drinking alcohol can easily break your fast. Plus, alcohol affects us more on an empty stomach, so even one glass of wine during a fasting window might feel awful the next day!
Common Concerns
Sometimes the transition to an intermittent fasting lifestyle can lead to a couple weeks of symptoms like headaches, hunger and muscle cramps. These are pretty normal for your initial adjustment period.
Final Thoughts
So many diets fail because they’re complicated or too difficult to follow. The popularity and success of intermittent fasting are attributable to the fact that it is incredibly simple. Follow these basic guidelines of what to drink to best support your fasting schedule, and you should be well on your way to reaping the amazing benefits of fasting. Good luck!
YouTube Videos on Intermittent Fasting - including what to drink
intermittent fasting: https://www.youtube.com/watch...
YouTube Videos on Fasting
fasting: https://www.youtube.com/c/drek...