What Can You Drink During Intermittent Fasting? – Overview
Obesity is rising at alarming levels globally. As per the CDC (Center for Disease Control and Prevention), between 2000 to 2018, obesity in American adults rose from 30.5% to 42.4%.
Among all other diets available, most Americans tend to pick intermittent fasting. It has been practiced globally for thousands of years, but it has made a massive comeback recently.
Intermittent fasting is a regimen that alternates eating periods with periods of taking minimal calories or not eating at all. It underscores when you eat rather than what you eat.
The intent of intermittent fasting isn’t restricting calories intake only but also to allow your body to focus on recovery and upkeep rather than digestion.
Therefore, one of the most common questions among people is ‘What can you drink during intermittent fasting?’ Well, there are some dos and donts, so stick around to find out more.
Drinks You Can Take During Intermittent Fasting
1. Apple Cider Vinegar
Apple cider vinegar has several healthy properties, such as boosting digestion, a healthy gut microbiome, improving insulin sensitivity, increasing satiety, and lowering blood sugar.
Apple cider vinegar mainly comprises acetic acid, gut-loving probiotics, and water.
As a result, it has very low-calorie content and won’t break your fast. It will quench your thirst and help mute your cravings. So add 1-2 tablespoons in sparkling or still water and enjoy.
2. Bone Broth
Bone broth is rich in minerals and will help replenish electrolytes which are usually lost during intermittent fasting.
It also has collagen, which will repair and restore the stomach lining.
Do note that bone broth has proteins that can cause an insulin rise and break your fast. However, it’s low in calories; therefore, it will keep you in ketosis.
3. Bulletproof Coffee
Bulletproofing is an excellent plan to boost your morning cuppa with fats such as butter, coconut oil, ghee, and MCT oil.
This is a creamy, delicious, and fat-rich beverage that will mute your hunger for hours, thereby helping you reach your intermittent fasting goal.
Coffee is on the list to the relief of many. Coffee is an active hunger suppressant and can be used in place of meals during breakfast or lunch.
Studies have shown that taking coffee can boost ketone production and regulate blood sugar which enhances metabolic health.
However, some individuals are very sensitive to caffeine, which can cause a spike in blood sugar levels. Also, drinking coffee on a void stomach can make you more susceptible to caffeine.
Therefore, you may experience acid reflux, anxiety, jitters, sleepless nights, and even stomach upsets. So try and avoid coffee or use Swiss water decaf coffee.
5. Lemon Water
Who doesn’t enjoy the flavor of citrus fruits? Well, not many. Lemon water has zero carbs and a few calories only.
Therefore, it can enhance metabolism, just like water. Both lemon and plain water have similar potential effects that help boost your metabolic health.
Lemon water boosts your metabolic health by improving hydration and satiety. As a result, this helps reduce calorie intake and stops your body from gaining more weight.
Tea offers great relaxation and can be taken in copious amounts as you fast intermittently. You might feel colder than usual as you fast, and it’s normal.
Tea will help keep you warm and make you feel full without the caffeine hit you usually get from coffee.
You should drink black, green, herbal, and oolong tea without adding anything else. But, do not that tea contains tannins which can cause nausea if they are ingested on an empty stomach.
7. Plain Water
Plain water is one of the finest beverages to take during intermittent fasting. Plain water will keep you hydrated, and it doesn’t have an enzymic effect.
Ensure you only take sparkling or still water. You can add flavor by infusing it with slices of berries, cold tea infusion, cucumber, or lemons.
You must stay hydrated as you fast, so make sure you take between 1-3 liters of plain water a day.
See Also: 30 Day Water Fast
Drinks to Avoid During Intermittent Fasting
- Alcoholic drinks: Alcoholic drinks such as beer, cocktails, spirits, and wine are no-go zones. Even if you take alcohol in moderation, it still is in the eating window. Alcohol will break your fast because it contains calories that replace food.
- Diet and regular sodas: Diet sodas are advertised to be calorie-free. However, they contain artificial sweeteners such as aspartame and sucralose, which increase blood sugar levels. As a result, both diet and regular sodas are not ideal for fasting.
- Smoothies and protein shake: Smoothies and protein shakes have calories and will trigger an insulin response, thereby breaking your fast.
- Sweetened coffee or tea: Any drink that has a sweet taste most likely has calories. Therefore, if you add artificial sweeteners, cream, flavored syrup, milk, or sugar to your coffee or tea, you consume many calories and break your fast.
What Are the Benefits of Intermittent Fasting?
Studies show that intermittent fasting does more than just burn fat. When changes happen due to a metabolic switch, it affects the body and brain.
As a result, some of the advantages of intermittent fasting include:
1. Diabetes and obesity: Studies show that intermittent fasting can prevent diabetes. These studies also prove that adults can lose weight due to fasting intermittently.
2. Heart health: Intermittent fasting advances blood pressure, latent heart rates as well as other heart-related measurements.
3. Memory and thinking: Studies also indicate that intermittent fasting can also boost verbal memory and thinking in adult humans.
4. Physical performance: Studies show that young adults who adopt intermittent fasting lose fat and maintain muscle mass which is good for physical performance.
5. Tissue health: Intermittent fasting helps reduce tissue damage.
To sum it all up, when fasting, it’s vital to know which drinks you can take during that period, after which you decide if you’ll take them during or between fasting periods.
Moreover, once you’re ready to break your intermittent fasting, ease back into your normal diet; don’t take foods or drinks with high amounts of carbs and fiber because they can be hard to digest.
|Drinks You Can Take During Intermittent Fasting||Drinks to Avoid During Intermittent Fasting|
|Apple Cider Vinegar||Alcoholic drinks such as beer, cocktails, spirits, and wine|
|Bone Broth||Diet and regular sodas|
|Bulletproof Coffee||Smoothies and protein shakes|
|Coffee||Sweetened coffee or tea|