8 Best Beverages To Drink During Intermittent Fasting

Intermittent fasting is a dieting approach that concerns alternating between periods of eating and fasting.

However, in the fasting phase, it is essential to eliminate foods and drinks that may spike your insulin or blood glucose levels and put a pause on your weight loss goals.

As many drinks have a lot of calories, you may often think about what you can consume safely during intermittent fasting that would not completely ruin the health effects of fasting.

Read on to learn some of the best beverages you could safely consume during intermittent fasting. This article also discusses different intermittent fasting approaches in-depth and discloses some drinks to avoid while fasting.

8 Beverages To Drink During Intermittent Fasting

1. Water

   Water is the most optimal beverage to consume during intermittent fasting for supporting hydration and overall health. It could help keep you hydrated without breaking your fast, as it contains zero calories.

   Some of the signs of dehydration during fasting include headaches, dizziness, muscle cramps, and fatigue.

   Consuming solid foods may increase your insulin and blood glucose levels, hampering your intermittent fasting efforts. However, water is a calorie-free drink that does not impact insulin or blood sugar levels, potentially supporting your fasting efforts.

   Water is a vital source of hydration and serves as a source of some micronutrients, like magnesium.

   However, some bottled water brands remove essential minerals during the purification process. To ensure you get these minerals, choose water brands that retain or replace the natural minerals in water.

2. Apple Cider Vinegar

   ACV does not contain calories or fat that may break your fast. It may help suppress appetite during intermittent fasting.

   Consuming apple cider vinegar could help reduce food cravings and the urge to snack, making it easier to stick to your fasting schedule.

   Research studies have shown that ACV may support weight loss. It might help reduce body fat percentage, minimize belly fat, and reduce your blood triglyceride levels.

3. Flavored Water

   Flavored water does not contain additional calories that may break your fast. It could be a great way to switch things up and break the monotony of drinking plain water throughout the fasting window.

   Including a slice of lime or lemon in your glass of water might give you a refreshing citrus flavor. Lemon water could also make staying hydrated more enjoyable.

4. Tea

   Tea is a calorie-free beverage option during intermittent fasting. Whether black, herbal, or green tea, these varieties offer numerous health benefits and may enhance your fasting experience.

   It may not negatively affect your intermittent fasting if you refrain from adding artificial sweeteners, sugar, or cream.

   Green tea may help curb hunger pangs and reduce total calorie intake. Such effects could aid your fasting efforts by minimizing unhealthy food cravings.

   It might also offer additional benefits like improved metabolism, reduction in blood sugar levels, and cardioprotective properties. Herbal teas may provide relaxation, improve digestion, and also provide immune support.

   Peppermint and ginger tea may help soothe gastrointestinal discomfort, such as vomiting or nausea, which could occur during intermittent fasting.

5. Coffee

   Coffee can be consumed during intermittent fasting as long as it is consumed without sugar, cream, or artificial sweeteners.

   Black coffee contains few calories and no sugar, making it suitable for fasting. It could help keep you energized during your fasting hours.

   Regular coffee consumption may improve cardiovascular health and might even reduce the risk of certain cancers.

   It contains chlorogenic acid, which may inhibit glucose production in the body. Such a mechanism might reduce glucose spikes post-meal and improve fat loss outcomes, potentially aiding weight loss.

   Black coffee contains natural stimulants like caffeine that may enhance metabolic function and boost energy levels. These effects may improve body composition and help reduce fatigue during intermittent fasting.

   However, excessive coffee consumption may negatively affect metabolism, increase anxiety, and disrupt sleep. Therefore, limiting coffee intake to one cup during fasting windows is recommended.

6. Lemon Water

   Lemon water is a refreshing and flavorful substitute for plain water. It could hydrate the body, assist with detoxification, and provide essential antioxidants.

   It may boost metabolism. Lemons are rich in antioxidants that could help protect bodily cells against free radical-induced damage.

   Lemon is a citrus fruit with vitamin C, which could help support a healthy metabolism by enhancing fat oxidation. However, more research is needed to confirm such claims.

7. Mineral Water

   Mineral water contains natural minerals like sodium, magnesium, calcium, and potassium. It is a calorie-free beverage that could keep you hydrated during intermittent fasting.

   Mineral water may help maintain electrolyte balance and hydration, benefiting your bone, digestive, and heart health.

   Consuming mineral water during fasting may reduce dehydration signs like dizziness, muscle cramps, or fatigue.

   Magnesium-enriched mineral water might help relax the intestinal muscles and enable easy passage of stool. Such effects could help avoid constipation, a common occurrence of fasting.

8. Seltzer

   Seltzer is a non-caloric and carbonated beverage option during intermittent fasting. The carbonation in seltzer may help curb hunger by creating a feeling of fullness, helping you stay satiated during your fasting window.

   It contains natural flavors and does not raise insulin levels, making it suitable for intermittent fasting.

   Seltzer could be beneficial for managing an upset stomach. It may relieve bloating and indigestion symptoms, making you feel more comfortable during intermittent fasting.

Related: 

• Fasting: Can You Drink Water While Fasting?
• How Much Water Should I Drink A Day To Lose Weight?

Drinks To Avoid During Intermittent Fasting

1. Fruit Juice

   Fruit juices usually contain significant free sugars that may generate an insulin response. Such effects could disrupt the fasting state and hinder the benefits of intermittent fasting. It might lead to increased hunger, cravings, and a spike in blood sugar levels.

   They could contain significant calories, especially compared to other fasting-friendly beverages. Consuming fruit juice during fasting may break the fast calorically and hinder its metabolic benefits.

2. Alcohol

   Alcohol consumption during intermittent fasting may negatively impact the fasting state and should be approached with caution.

   Alcoholic beverages contain carbohydrates, which could break your fast and interrupt the metabolic processes associated with intermittent fasting.

   Excessive alcohol consumption could disrupt liver function and hinder the detoxification processes that occur during fasting. It might also lead to dehydration, particularly concerning during fasting when adequate hydration is crucial.

3. Bone Broth

   Bone broth might not be the best choice regarding intermittent fasting. It has a high protein content, which could vary according to the recipe and ingredients used.

   Consuming protein during intermittent fasting could potentially increase insulin levels and break the fast.

   When protein is consumed, the body produces insulin to process it. This effect could hinder the fasting state and disrupt the benefits of intermittent fasting.

4. Coconut Water

   Coconut water is not considered an acceptable beverage while practicing intermittent fasting. It is known for its antioxidant functions, rehydration properties, and ability to manage cholera. However, coconut water contains natural sugars that could break your fast.

   Intermittent fasting involves consuming zero or minimal calories during fasting, and coconut water's sugar content goes against this principle.

5. Diet Soda

   Diet sodas contain artificial sweeteners like acesulfame-K and sucralose to preserve the taste without adding calories. However, these sweeteners may spike insulin levels, which goes against the purpose of intermittent fasting.

   According to research, diet sodas might contribute to obesity, insulin resistance, hypertension, cardiovascular diseases, and stroke. These adverse effects may hinder your fasting goals and overall metabolic health.

6. Milk

   Milk and dairy products contain calories that could break your fast, but their suitability for intermittent fasting is debatable. It is a good source of nutrients, including protein, calcium, and vitamins.

   However, milk contains lactose (a natural sugar) that may raise insulin levels. It could potentially disrupt the fasting state and hinder the benefits of intermittent fasting, like improved insulin sensitivity and metabolic flexibility.

   If you consume milk during your fasting period, stay mindful of the quantity you consume. Opt for small amounts, such as a splash in your coffee or tea, to minimize the impact on your fast. Consider lower-fat options, like skim or low-fat milk, to reduce the calorie content.

7. Smoothies

   Smoothies are nutrient-dense and contain minerals and nutrients. However, they may not be suitable for consumption during intermittent fasting.

   Although they seem healthy, they may spike insulin levels and disrupt the fasting state. They lack fiber, which could hinder the process of delaying the absorption of sugars into the bloodstream.

   Smoothies contain fruits, which are high in natural sugars and might increase insulin levels, breaking your fast and hindering the benefits of intermittent fasting.

Types Of Fasting

1. 16:8 fasting

   The 16:8 intermittent fasting plan has potential weight loss and cholesterol reduction benefits. It allows for a longer feeding window of eight hours after fasting for 16 hours.

   The 16/8 intermittent fasting method includes consuming zero calories during the 16-hour fasting period and consuming your meals during the 8-hour eating window. This technique could improve your blood sugar and support weight loss.

   Acceptable Drinks While Fasting	Benefits	Considerations
   Water (zero calorie)	Essential for hydration	Choose brands that retain minerals
   Tea and black coffee (low-calorie)	Can count towards daily water intake	Uncertainty about caffeine's effect on fasting
   Sparkling and seltzer waters (zero calories)	Refreshing and hydrating	Ensure natural flavors, no added calories
   Water with lemon (low-calorie)	Adds flavor while remaining low in calories	Save flavored options for feeding window

2. 18:6 fasting

   The 18:6 intermittent fasting approach is a time-restricted fasting technique in which the eating window is restricted to 6 hours.

   You may drink water and consume beverages with zero calories, like black coffee and green tea, during the 18-hour fasting period.

   This fasting method could be adapted to your daily routine, where you decide the time of your meals and fasting period. If you take your first meal around 1 pm, you could eat until 7 pm, after which your fasting window would start for the remaining 18 hours.

3. 5:2 fasting

   The 5:2 fasting approach implies eating normally on five days of the week without dietary restrictions.

   However, on the remaining two days, you should reduce your calorie intake by a quarter, roughly averaging 500–600 calories. It could aid in reducing weight, enhance cognitive function, and support healthy cardiometabolic function.

   Limit your beverage choices to unsweetened tea, coffee, or water on restrictive days. However, you may consume healthy beverages like bone broths or smoothies during the feeding phase.

4. 24-hour fasting

   During 24-hour fasting, it is essential to choose zero-calorie beverages to maximize the benefits of this fasting method. The fasting approach, often practiced for religious or medical reasons, involves abstaining from food and drink for an entire 24-hour period.

   Research suggests that 24-hour fasts once per month might lower mortality rates and reduce the risk of heart failure. To fully reap the benefits of this intense fast, it is vital to stay hydrated and choose beverages that do not contain any calories.

   Here is a table showcasing the acceptable drinks during 24-hour fasting:

   Acceptable Drinks	Description
   Water	Essential for hydration and calorie-free
   Tea and black coffee	Low in calories
   Sparkling and seltzer waters	Zero calories
   Water with lemon	Low in calories

5. Reverse Fasting

   Reverse fasting (or evening fasting) begins in the late afternoon or evening. It may extend for up to 12 to 15 hours, allowing people to have their fasting window during the evening hours and break their fast in the morning.

   It may promote fat burning during the fasting phase, as the body relies on stored energy sources. Reverse fasting may help train the body to utilize different fuel sources more efficiently, enhancing metabolic flexibility.

   Research suggests that evening fasting may improve insulin sensitivity, which could be beneficial for managing blood sugar levels and preventing insulin resistance. It may help improve digestion and reduce digestive issues by providing the digestive system a break.

Frequently Asked Questions

1. Can I Drink Bone Broth During Intermittent Fasting?
   Bone broth is not recommended during intermittent fasting (especially during the fasting phase) as it contains calories that may break the fast. Stick to zero-calorie drinks like water, tea, or black coffee to maintain the benefits of intermittent fasting.
2. Is It Okay to Consume Alcohol During Intermittent Fasting?
   Consuming alcohol during the intermittent fasting window is not advised. Alcohol could disrupt fasting and affect liver function. It also contains extra calories that may break the fast.
3. Who Should Not Follow Intermittent Fasting?
   People below 18 years of age, people with type 1 diabetes (taking insulin), pregnant and breastfeeding women, and those with underlying health issues should refrain from following intermittent fasting.
4. Is Coconut Water Allowed During Fasting?
   Coconut water is not recommended during fasting as it contains extra calories and natural sugars that might break the fast. Stick to zero-calorie drinks like water, tea, or black coffee for optimal fasting benefits.
5. Can Intermittent Fasting Cause Muscle Loss?
   Following any fasting method without pairing it with an adequate protein intake and a consistent strength training routine could lead to muscle loss. However, intermittent fasting induces lower muscle loss than other fasting methods.

Conclusion

Choosing suitable beverages during intermittent fasting is essential for maintaining fasting and optimizing health benefits.

Water, apple cider vinegar, lemon water, or black coffee are some low-calorie beverage options that could support your intermittent fasting goals.

There are different approaches to intermittent fasting with varying fasting windows and health benefits. Some of the popular approaches include the 5:2 method, reverse fasting, alternate-day fasting, and the 16:8 method.

Avoiding consuming drinks with excess calories, added sugars, or artificial additives is essential to reap the benefits of intermittent fasting. These beverages may include alcohol, diet sodas, bone broth, or store-bought smoothies.