Top 5 Drinks You CAN Drink While Intermittent Fasting

Top 5 Drinks You CAN Drink While Intermittent Fasting

Intermittent fasting can be an incredible tool for weight loss. By sticking to specific windows for eating and leaving the rest for fasting, you can achieve impressive results. However, staying hydrated and managing hunger during fasting periods can be challenging. Since you need to stay in the zero-calorie zone to maintain the fast, your hydration options become substantially more limited.

Of course, limited doesn’t mean zero! You still have a handful of options to stay hydrated and curb hunger cravings. Here are the top five drinks you can have while intermittent fasting:

What Can I Drink While Fasting?

Fasting can be tough, but it’s important to stay hydrated. So, if you’re wondering what you can drink while fasting, here’s your answer. Some are less exciting than others (we’re talking about you, water), while others can spice things up.

1. Water

During fasting, water is your best friend. It’s important to stay hydrated throughout the fasting window, and water can help you do that. Staying hydrated, in turn, helps you keep your regular bodily functions running smoothly by flushing out waste products and regulating your body temperature.

While you might not be inclined to consume much water during your fast, it’s important to stay hydrated. Dry fasting presents numerous risks, primarily dehydration, which can cause symptoms of fatigue, dizziness, and confusion. Beyond that, you might even find that staying hydrated helps manage hunger pangs. 

2. Black Coffee

Black coffee is a staple for many during fasting, especially when fasting for more than 12 to 16 hours. It contains very few calories when consumed black, so it’s unlikely to break a fast. It doesn’t affect insulin levels or blood glucose enough to throw off the fat-burning effects of fasting, so it’s a great option.

Although high-calorie additives like cream, milk, sugar, and flavorings are a no-go during fasting, the coffee can offer a break from your otherwise monotonous, water-filled hydration routine. 

3. Unsweetened Tea

Unsweetened tea is another excellent option while fasting. Like black coffee, it contains next to no calories (provided you don’t add sugar or sweeteners). It can be a good way to break up your hydration routine, especially if you enjoy a toasty beverage to warm you up in the mornings.

Pick your favorite tea and drink it hot or over ice, whatever you prefer. You can even toss in a slice of lemon to spice things up, if you’d like, or choose a flavored tea. For example, you might sip a mug of peppermint tea with a slice of lemon. Or, you could go with the basics, like unsweetened black or green tea.

4. No-Calorie Beverages

A zero-calorie beverage doesn’t have to be boring. There are all sorts of zero-calorie beverages out there, each with something different to offer. Of course, it’s important to note that you should be careful of which options you choose. Zero-calorie beverages with artificial sweeteners can increase hunger cravings and trigger insulin activation, which can make the fast tougher.

So, it’s important to be careful of which options you choose. Sparkling water is an excellent option, especially since it's carbonated. It can add a bit of variety to your hydration routine, helping keep things from getting too boring.

5. Apple Cider Vinegar

While sipping a glass of apple cider vinegar probably sounds awful, it can be a good addition to your fasting hydration routine. Of course, you don’t have to knock back a full eight ounces of apple cider vinegar to get the benefits of boosted digestive health and stabilized blood sugar. Instead, a tablespoon or two stirred into a cup of water will do.

It might not taste wonderful, but it can help with your fast and even offers other health benefits. Some say that drinking apple cider vinegar helps make them feel more full during a fast, so if you struggle with feeling hungry throughout your fast, it might not hurt to try apple cider vinegar.

Keep Your Fast on Track With the Right Beverages

Fasting can be tough, especially if you’re new to the practice. Finding the right beverages to consume during the fasting window doesn’t have to be hard, though. Look for no-calorie beverages, like black coffee, tea, and sparkling water, in your zero-calorie time of need. While your options might not be the tastiest you’ve ever had, they’ll help you stay in the desired fasting state.

When the cravings hit, remember your goals and the progress you’ve seen so far. It’s a process, but the end result is worth it! If you want to accelerate your progress and complement your fasting routine with a personalized workout plan, chat with a personal trainer near you. This way, you can work hard both in and out of the kitchen, ensuring you can reach your goals even faster!

Frequently Asked Questions

Can I Drink No-Calorie Sodas and Beverages While Fasting?

While you technically can consume zero-calorie beverages while fasting, since they don’t contain any actual calories, it might not be the best idea. The artificial sweeteners in these drinks may trigger hunger cravings, making your fasting period even tougher. On top of that, some people’s bodies may mistake the sweetness for sugar, triggering insulin activation. So, it’s best to stick to the basics.

Does Lemon Water Break a Fast?

Small amounts of lemon in your water are unlikely to break your fast. Lemon contains minimal calories (about 20 calories for a medium lemon), and if you toss a slice into your water, it’s unlikely to change your fast (since you’re not actually eating the slice). However, avoid using too much lemon since it can potentially disrupt your fasting state in higher quantities.

Do 5 Calories Break a Fast?

After consuming nothing but water and similar beverages during your fast, you might be ready for something with a bit more flavor. There are lots of beverages out there with just five calories, which might tempt you to add them to your drink roster. However, eating or drinking any calories (even just five) breaks a fast. It can trigger that metabolic switch, effectively breaking your fast.