Starting any lifestyle changes 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 question asked is: “What can you drink during intermittent fasting?”.
Staying hydrated is always important 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.
One of the side effects of intermittent fasting you might experience is a headache. While it can appear due to several reasons, dehydration is one of the most common one.
Additionally, a bonus of drinking plenty of liquids while doing intermittent fasting – it can help to overcome the hunger during your fasting period.
But the question is…what exactly can you drink during intermittent fasting in order to not break your fast?
The most frequently questioned products
The below list provides you answers to the most frequently questioned products and summarizes the effects they have to intermittent fasting.
Products are listed in the order from the most preferred to the least preferred during your fasting period.
Mineral water and water, in general, is free of calories and allowed during fasting. Mineral water is full of minerals to help restore electrolyte and mineral imbalance that happens while fasting. For this reason, mineral water is advisable when fasting.
Coffee is allowed 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 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.
Apple Cider Vinegar
Apple cider vinegar is free of calories and allowed during the fasting. In fact, it actually helps to reduce blood sugar levels and improve digestion. You should take 1-2 tbsp of apple cider vinegar diluted with water before going to sleep to reduce blood sugar levels in the morning.
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.
Coconut oil and/or other oils have little to no effect on insulin, blood glucose, or any of the other measurements that indicate a “broken fast.” For this reason, it could be considered as part of the fasting (as popularized by Bulletproof fasting). Note that fats are extremely high in calories hence you should keep this in mind if you are trying to lose weight.
Butter is pure fat, the same as coconut oil. It also has little to no affect on insulin and could be allowed while fasting (e.g. by drinking bulletproof coffee). However the same as coconut oil, it is extremely high in calories.
Almond milk is low in carbs and calories, hence up to 0.5 cup/100 ml of almond milk could be a good vegan option if you definitely must have something while fasting. When choosing almond milk, avoid the ones with added sugar or those fortified with extra protein.
But what about milk, bone broth, artificial sweeteners, diet soda and others?
⬇️ For the full list get Intermittent Fasting Drink List Cheatsheet for FREE below ⬇️