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What Can You Drink During Intermittent Fasting?

Starting any lifestyle change takes time, and it could be confusing at the beginning. After all, you want to do it right. When it comes to intermittent fasting, one of the most common questions asked is: “What can you drink during intermittent fasting?”.

Staying hydrated is always essential, but it’s even more so during intermittent fasting when your food intake is normally reduced. Roughly 20% of our daily water intake comes from food. Therefore, it is especially important to drink more when you are fasting.

What’s even better – by staying hydrated you can reduce hunger and avoid many of possible intermittent fasting side effects like headache, constipation and dizziness.

But the question is…what can you drink during intermittent fasting in order to not break your fast? And what exactly to drink while fasting?

The true answer is – it depends on the type of fast you do. Technically anything you put in your mouth while fasting breaks the fast. But if fasting is a tool for you to restrict calories and hence help you to lose weight, it is okay to consume a small amount of calories if that helps you stick to the fasting schedule and fast longer.

To answer your questions, we’ve categorized fasts in three different categories based on the intensity and goals. Below you will find a list of beverages you can have depending on your choice of fast.

Yes, you will find out answers to the most frequently asked questions such as:

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CATEGORIES OF FASTING AND INTERMITTENT FASTING DRINKS

STRICT FASTING

Allowing only pure water

Strict fasting refers to the purest way of fasting when you do not consume any food or its traces in any form. Simply speaking, you restrict everything except pure water. Strict fasting is usually done for medical reasons (before a test or operation), spiritual or religious reasons. 

Good choice:

  • For medical reasons
  • For spiritual reasons
  • For religious reasons

MODERATE FASTING

Allowing any non-caloric beverages

To get all the health benefits of intermittent fasting such as fat loss, increased metabolic rate, lower blood sugar levels, boost in the immune system and others, you have to restrict from consuming any caloric food.

But…good thing, you can still consume non-caloric beverages because they do not break the fast and allow you to get all the benefits of fasting. This is because non-caloric drinks do not cause the release of insulin and as a consequence, do not interfere with fat burning and autophagy (cellular cleanup).

Good choice:

  • For all the health reasons, such as increased metabolic rate, lower blood sugar levels, a boost in the immune system
  • For fat burning
  • For autophagy (cellular cleanup)

OPEN FASTING

Allowing up to 20 kcal beverages

Technically speaking, anything that has calories, even if it is a tiny amount break your fast. However, if your main goal is to lose weight, being in an overall caloric deficit is the main reason why you lose weight with intermittent fasting. Hence, if a tiny splash of cream in your coffee helps you to resist from food for a more extended period, or get into fasting (in particular in the beginning), then do it. Many experts, including M. Berkhan from Leangains, allow to consume up to 20 kcal during your entire fasting period. 

It is important to mention that not all macronutrients affect fasting equally. Pure fat does not raise your insulin levels or interfere with fat burning, hence is a preferred version compared to protein and carbs.

Good if you are:

  • Starting with the fasting and need to “work up” your hunger tolerance
  • Doing fasting for weight loss reasons.

WHAT CAN YOU DRINK DURING INTERMITTENT FASTING?

The below list provides you answers to the most frequently questioned products and summarizes the effects they have on intermittent fasting.

Products are listed in the order from the most preferred to the least preferred during your fasting period if your main intermittent fasting goal is weight loss.

E.g., Mineral water, coffee and tea is the most preferred option for Intermittent Fasting drinks, while oils and butter are the least recommended. 

what can you drink during intermittent fasting water

Mineral water

Can you drink water while intermittent fasting?

Big YES. Mineral water and water, in general, are free of calories and are allowed during fasting.

It is actually a must to stay hydrated to substitute for the loss of water from food and avoid intermittent fasting side effects. Mineral water is full of minerals to help restore electrolyte and mineral imbalance that happens while fasting. For this reason, water and mineral water is the most advisable intermittent fasting drink.

can you drink coffee while intermittent fasting

COFFEE

Coffee is allowed during fasting hours and, in fact, some studies have shown that it may support the fat burning and reduce insulin sensitivity over time. For many people, it also acts as an appetite suppressant, hence it is a good choice for those fasted hungry mornings.

Too much caffeine, however, can have a negative effect on your body, hence do not overdo the recommended daily dose of 400 mg of caffeine (2-2.5 cups of brewed coffee) for healthy adults.

Can you drink tea while intermittent fasting

TEA

Tea is one of the intermittent fasting safe drinks and you can feel free to drink plain, unsweetened tea during your fasting window.

Choose pure tea (green, black, white, rooibos, peppermint, camomille etc.) and avoid any packaged teas with fruit, sweeteners or additional ingredients like “artificial flavouring”.

does apple cider vinegar break a fast

Apple Cider Vinegar

Can you drink apple cider vinegar while fasting?

Apple cider vinegar (ACV) is free of calories and allowed while fasting. In fact, it actually helps to lower blood sugar levels and improve digestion when following Intermittent Fasting.

How to use it? Drink 1-2 tbsp of apple cider vinegar diluted in water. Particularly, drinking it before a meal can aid digestion and increase the feeling of fullness.

stevia and intermittent fasting what can you drink during intermittent fasting

Stevia

Stevia is a natural sweetener and a good choice if you must have something sweet. Studies have shown that it has no negative side effects as compared to artificial sweeteners and might even lover glucose and insulin levels. It might, however, instigate hunger for some and you might want to be careful.

Can you drink infused water while intermittent fasting

FRUIT INFUSED WATER

All fruit juices contain glucose and fructose. Infused water, even diluted, still contains the fruit juice. Therefore, it is not suggested if you are trying to stick to strict fasting.

However, if it helps you drink more water and stick to the fasting schedule better, it is okay to add some fruits to your water. Make sure to choose foods that are lower in sugar (e.g. lime, lemon, cucumber). Also, do not squeeze the juice of the fruit to avoid extra sugar and carbs.

does almond milk break a fast? Almond milk intermittent Fasting

Almond Milk

Does almond milk break a fast?

Technically speaking, YES! However, if you absolutely must have something and are okay with “open fasting” - coffee with a splash of almond milk can be a good alternative.

Out of the most popular milk alternatives like soy, oat, rice and coconut milk, almond milk has the least calories and zero sugar (look for unsweetened and plain almond milk). Almond milk is low in carbs and calories, hence up to 0.5 cup/100 ml of almond milk could be a good option for “open intermittent fasting”. When choosing almond milk, avoid the ones with added sugar or those fortified with extra protein.

Can you drink milk while intermittent fasting

Milk

Milk should be avoided while fasting due to the milk proteins and natural sugars (lactose), that cause a spike in your blood sugar levels. If you a bit of milk in your coffee or tea is a must, non-dairy milk alternatives will be the best option.

Here’s a little breakdown for 1 cup of various types of milk (plain, unsweetened):

  • Whole milk: 150 kcal, 12 g sugar
  • Almond milk: 30 kcal, 0 g sugar
  • Coconut milk: 45 kcal, 0 g sugar
  • Rice milk: 90 kcal, 0 g sugar
  • Soy milk: 80 kcal, 1 g sugar
  • Oat milk: 130 kcal, 19 g sugar
What can you drink wile intermittent fasting bone broth

Bone Broth

Bone Broth usually is very low in calories and carbs but does contain protein, which technically breaks the fast, fat burning and autophagy. Some experts do, however, allow bone broth on exceptional cases (up to 20 kcal per fasting period), especially since it helps to replenish the salt lost while not eating.

Can you drink coconut water while intermittent fasting

COCONUT WATER

Coconut water should be avoided while fasting because it is high in sugar. A glass of coconut water already contains around ⅕ of your daily suggested sugar amount. Go for water instead.

Can you drink lemon juice while intermittent fasting

lemon juice

You shouldn't drink lemon juice while fasting due to relatively high sugar levels. We suggest choosing water or adding a slice of lemon to infuse it.

Artificial sweeteners while intermittent fasting

Artificial sweeteners

There is a lot of conflicting information and different studies done around artificial sweeteners and their effects on the health and insulin response. While some studies show that artificial sweeteners such as aspartame, saccharin or sucralose do not raise insulin, they might disrupt the balance of gut bacteria in some people.

Given the uncertainty and ongoing debates on the effects of artificial sweeteners, we suggest resisting from artificial sweeteners at all. The most common brand names of artificial sweeteners are Splenda (sucralose), Nutrasweet, Equal or Sugar Twin (aspartame), Sweet’N Low (saccharin).

Can you drink diet soda while intermittent fasting

Diet soda

You shouldn’t drink diet soda while intermittent fasting as it contains artificial sweeteners.

Some brands have recently started producing soft drinks sweetened with stevia, which are allowed. But, the majority of diet sodas are still made with artificial sweeteners that do no good for you.

Can I use drink coconut oil while doing intermittent fasting

Coconut oil

Coconut oil, MCT oil and other oils contain pure fats. Technically speaking, anything that has calories, even if it is a tiny amount, breaks your fast. However, if you are on a keto diet with the main goal to reach and sustain ketosis (a.k.a fat burning phase), it can be considered as part of fasting as popularized by Bulletproof fasting.

If you prefer “clean” fasting though (something we recommend for our 21 Day Intermittent Fasting Challenge), you should try to sustain from consuming any oils or butter. Which means, no Bulletproof coffee during your fasting hours. Also, note that fats are extremely high in calories; therefore you should keep this in mind if you are trying to lose weight.

what can you drink during intermittent fasting butter

Butter

Butter is pure fat, the same as coconut oil. It also has little to no effect on insulin and could be allowed while fasting (e.g., by drinking bulletproof coffee) if you are on a keto diet and looking to reach or sustain ketosis.

However, the same as coconut oil, it is extremely high in calories. Hence, we do not recommend it for our 21 Day Intermittent Fasting Challenge and if your main intermittent fasting goal is weight loss.

Looking for a summary of “What you can drink during intermittent fasting?” and more intermittent fasting updates in your e-mail?

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RESEARCH and TEXT BY:

Asnate Kaupe

Asnate Kaupe

Scared of mundane routines but enjoying the challenge of habit building, Asnate is on a constant habit improvement journey. Hacking the mind through meditation and books, unplugging to enjoy nature. Don't you agree that surfing, hiking or forest walks will cure anything? Asnate supports 21 Day Hero with all things digital marketing.
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