The specifics of what you can drink during intermittent fasting will depend on your fasting plan, but beverages are always a good idea for staying hydrated while fasting. Specifically, there are certain beverages that you can consume while still maintaining your fasted state.
Here are some things you can and should drink during your fast, along with a few that you should avoid for maximized health benefits.
Water is always a great choice to stay hydrated, even if it’s carbonated or flavored: just make sure that your flavors are natural and calorie-free. If you’re adding flavor to your water, toss in fruit wedges, cucumbers, or one tablespoon of juice for every 12 ounces of water to make sure you’re not adding calories.
Black coffee without sugar, milk, or cream is calorie-free and therefore fine to drink during your fast. If you want to flavor your coffee, try cinnamon or other spices for a calorie-free flavor. Try to stick to one cup of coffee or stick to decaf during your fasting window: while caffeine can support ketone production and promote healthy blood sugar levels, too much caffeine on an empty stomach can increase jittery feelings and stimulate your appetite. To reduce hunger pangs, adding a small amount of milk or fat technically breaks your fast, but won’t break ketosis.
Like coffee, tea is naturally calorie-free as long as it’s brewed from tea bags, leaves, or flakes. It’s fine to consume during a fast as long as you don’t add in honey, milk, or cream. You can also have a little more tea than coffee during fasts because it’s lower in caffeine, although you should still opt for decaf when possible. Be careful with bottled iced tea, though, which is usually heavily sweetened. All types of tea are great for fasting, and many types of teas can support your cellular and gut health and help maintain your probiotic balance, which makes the benefits of intermittent fasting even more effective.
Diluted apple cider vinegar is fine to drink during your fast: mix one to two teaspoons into water to help keep yourself hydrated and prevent cravings. Apple cider vinegar can enhance the benefits of intermittent fasting by supporting healthy blood sugar and digestion as well.
Bone or vegetable broths are an important source of nutrients, especially if you’re fasting for 24 hours or longer. They can help you replenish the electrolytes you lose while only drinking water during your fast. Choose a homemade broth if possible, but make sure yours comes from a trusted source regardless because canned broths and bouillon cubes tend to have a lot of artificial flavors and preservatives.
Be careful when consuming supplements, as some can break your fast and others shouldn’t be taken on an empty stomach. Choose supplements with optimal fat and protein levels to cut cravings and stay in the fasting state, and choose electrolytes to replenish what you lose during workouts or while drinking plain water. Curb, Sustain, and Boost from Fastwell’s Ultimate Fasting Bundle are delicious, all-natural sources of nutrients that you can drink during your fast to keep the benefits going.
Never consume alcohol during a fasting period. Its effects can be intensified on an empty stomach, it’s a source of calories, and you probably won’t feel good the next day. Always consume alcohol responsibly and with food.
You should stay away from soda in general, even diet soda and other “zero-calorie” drinks. It has a lot of sugar and calories with no nutritional value. Consuming too many artificial sweeteners can increase your cravings as well as promote weight gain and fat storage.
Both of these drinks tend to be high in sugar and therefore carbs, so they’ll break your fast.
The health benefits of intermittent fasting include lowered blood sugar, insulin resistance, inflammation, and risk of chronic diseases. It also has benefits for heart health and weight, too, thanks to the metabolic changes your body undergoes when entering ketosis. Finding the right fasting program is a great first step to feeling better, gaining more energy, and feeling healthy. Fastwell is here to help you fast happier by offering products that can adapt to your schedule and an Online Community Support Group. Contact Fastwell about your product questions or ways to get connected to intermittent fasting resources.