There are numerous drinks that can be consumed during intermittent fasting to maximize the advantages and minimize the unwanted effects. You might think of fasting as "going without". Fasting usually means going without meals, although there are also varieties of fasting, such as "dry fasting" and "water fasting," in which you are prevented from taking liquids.
It is not required to follow such stringent fasting regimes. There are many drinks permitted during intermittent fasting, which can make your fast more enjoyable, joyous, and helpful.
What should you drink while fasting?
Some liquids will not break or negatively influence your fast, but they can enhance the benefits of fasting. The important aspect of these liquids is that they should be calorie-free.
- Still water
- Green or herbal tea
- Matcha
- Black tea
- Black coffee
- Mineral water, salt, electrolytes
- Water with ACV
- Water with lime/lemon
- Water with essential oils
- Water with collagen or Bone broth (only for prolonged fasting)
Let's take a closer look at each of them.
Can you drink water when intermittent fasting?
Hydration is essential for numerous physiological functions, including maintaining blood volume, removing toxins and waste through urine, lubricating your joints and eyes, assisting your digestive system with movements and cleansing, and keeping your skin elastic.
This is especially crucial during a fast since your body goes through a natural detoxification process and needs plenty of water to flush those byproducts out.
Can you drink tea while fasting intermittently?
Green tea does not break fast if it is unsweetened and uncreamed. When you fast, your body absorbs all of the beneficial chemicals in green tea much better.
Green tea contains antioxidants known as catechins and polyphenols. Catechins have the ability to reduce glucose levels while also protecting the pancreas. Polyphenols can increase metabolism, which may aid in fat loss. They act as natural appetite suppressants when combined (2).
Herbal teas that do not contain dried fruits or berries have various health benefits. Chamomile or lavender tea can help you relax and fall asleep. Mint tea may help with digestive difficulties like bloating.
Matcha
Matcha tea is a bright green powder that is grown in a specific way, half in the light and partly in the shade so that the leaves produce more chlorophyll.
Matcha offers nearly ten times the antioxidants of normal green tea and half the caffeine, making it a perfect drink for caffeine-sensitive persons. A cup of matcha green tea can help you battle inflammation and boost your immune system.
One thing to remember: your matcha should be brewed with water, not milk or cream.
Black Tea
Black tea is an excellent substitute for coffee. This tea is created from the same green tea leaves as the others, but it goes through a fermentation process to give it a distinct strong flavor.
Black tea, like its green "brothers," is high in antioxidants and flavonoids. This protects the body from free radical damage, aids in the treatment of inflammation and other chronic disorders, and improves heart health.
Black tea contains antibacterial qualities that help promote intestinal health and overall immunity.
Black coffee
Can you drink coffee while intermittent fasting? Many people wonder. Yes, without a doubt! Black coffee contains insufficient ingredients to cause a substantial metabolic change that would break your fast, and one cup contains only about three calories. To maintain the advantages of your fast, the coffee must be consumed on its own. Good coffee tastes fantastic without the addition of sugars, milk, or creamers.
Coffee includes antioxidants that reduce your hunger, and caffeine increases cognitive function, which improves your focus (5). Another advantage of coffee is that it boosts autophagy, the recycling system that is responsible for many of the benefits of intermittent fasting.
Mineral water or water with salt/electrolytes
Minerals assist your cells in absorbing all of the essential nutrients they require, and they are also required for proper muscle and nerve activity. Mineral balance is essential for the health of the heart, liver, and kidneys. They help to maintain healthy blood pressure by regulating blood fluids.
To avoid problems caused by a lack of minerals, such as headaches, fatigue, and low blood pressure, add a pinch of sea salt to your morning water, drink a glass of mineral water, or better yet, purchase electrolytes (a mix of minerals).
A lack of electrolytes is harmful to the body, and when you fast, you tend to acquire fewer of them.
Water with apple cider vinegar (ACV)
One tablespoon of vinegar in a glass of water will not break your fast, but it will assist your digestive system prepare for a meal.
ACV contains good bacteria as well as some nutrients, which help to maintain healthy cholesterol levels, blood sugar levels, and nutrient absorption.
Bloating and other digestive disorders can be alleviated with ACV. Unpasteurized apple cider vinegar, like other fermented foods, includes gut-friendly bacteria that aid in digestion and may enhance gut health. Those suffering from gastrointestinal issues may find comfort in ACV.
Vinegar contains acetic acid, which can help lower blood sugar and insulin after a high-glycemic meal and promote satiety in both insulin-resistant and healthy persons.
Water with lemon/lime
Drinking water with a dash of lemon juice first thing in the morning is a terrific way to start the day, especially if you're fasting. Lemon juice contains alkaline byproducts that can help maintain appropriate pH levels in the body.
Lemon water contains a high concentration of citrate, which can help prevent kidney stones by preventing calcium from binding with oxalates consumed with food. If you combine too many oxalates with too much calcium, you may get a mineral accumulation in the kidneys (10).
Kidney stones are frequently caused by a lack of water in the body. More water can thus help avoid kidney stones, and the pleasant taste of lemon can encourage you to drink more.
Water with essential oils
Essential oils are popular among some people. If you're one of them and drink a glass of water with orange essential oil to start your day or lavender oil before bed, you may rest assured that a few drops won't break your fast.
Oils are fats that, when ingested in modest amounts, have no effect on blood sugar levels or insulin.
Water with collagen or bone broth
Minerals and collagen are abundant in bone broth. However, collagen is a protein that causes you to break your fast for a short amount of time and inhibits the autophagy process. As a result, it is not advised to ingest collagen or bone broth during short fasts such as 16/8 or OMAD.
Longer fasts that last several days differ from shorter ones, and you may require additional help to complete a prolonged fast so that it does not severely damage your health and you are able to complete your fast without experiencing unpleasant fasting side effects.