Intermittent fasting is a popular weight loss and health improvement strategy that involves cycling between periods of eating and fasting. One common question people have when starting intermittent fasting is what they can drink during the fasting period. In this blog post, we’ll cover what can you drink during intermittent fasting and those that should be avoided.
During the fasting period, it’s generally recommended to stick to water, black coffee, and other non-caloric beverages. This means that you should avoid drinks that contain calories or sugar, as they can break your fast and negate the benefits of intermittent fasting.
Here are some examples of drinks that are suitable to consume while fasting:
- Water: Water is the most obvious choice for staying hydrated during the fasting period. It’s important to drink plenty of water to stay hydrated and support your body’s functions.
- Black coffee: Black coffee can be consumed during the fasting period because it’s calorie-free. However, it’s important to note that coffee can also be dehydrating, so it’s important to drink plenty of water as well.
- Unsweetened tea: Unsweetened tea, such as green tea, black tea, and herbal tea, can also be consumed during the fasting period. Just be sure to avoid adding sugar or other sweeteners, as they can break your fast.
- Bone broth: Bone broth is a type of broth made from simmering bones and connective tissue in water. It’s a good source of nutrients and can be consumed during the fasting period. Just be sure to choose a low-sodium option and avoid adding any other ingredients that contain calories or sugar.
- Sparkling water: Sparkling water can be a good option for those who want a little flavor during the fasting period. Just be sure to choose a brand that doesn’t contain added sugars or artificial sweeteners.
Here are some examples of drinks that should be avoided during the fasting period:
- Alcohol: Alcohol should be avoided during the fasting period because it contains calories and can disrupt your body’s natural metabolism.
- Juice: Juice, even if it’s 100% fruit juice, should be avoided during the fasting period because it contains natural sugars and calories.
- Smoothies: Smoothies should also be avoided during the fasting period because they contain calories and natural sugars from the fruit.
- Milk: Milk should be avoided during the fasting period because it contains calories and natural sugars.
- Sports drinks: Sports drinks should be avoided during the fasting period because they contain calories and added sugars.
It’s important to note that these are just a few examples of drinks that are suitable or not suitable to consume while fasting. It’s always a good idea to talk to your doctor or a registered dietitian before starting any new eating plan, including intermittent fasting, to determine if it’s appropriate for you and to get personalized recommendations.
During the eating period, it’s generally recommended to focus on nourishing, whole foods that provide your body with the nutrients it needs. This can include things like:
- Fruits and vegetables: Fruits and vegetables are rich in vitamins, minerals, and antioxidants and should be a key part of your diet during the eating period. Aim to include a variety of colorful produce in your meals and snacks.
- Lean proteins: Lean proteins, such as chicken, turkey, fish, and plant-based options like tofu and beans, can help keep you feeling full and satisfied. They are also important for supporting muscle health.
- Healthy fats: Healthy fats, such as avocados, olive oil, nuts, and seeds, can help keep you feeling full and satisfied and provide important nutrients. Just be mindful of portion sizes, as fats are high in calories.
- Whole grains: Whole grains, such as quinoa, oats, and brown rice, are a good source of fiber and other nutrients. Just be sure to choose whole grain options rather than refined grains.
It’s important to be mindful of portion sizes and to avoid processed and high-sugar foods during the eating period. These types of foods can disrupt your body’s natural metabolism and negate the benefits of intermittent fasting.
It’s also important to stay hydrated by drinking plenty of water during the eating period. This can help support your body’s functions and keep you feeling full and satisfied.
In summary, during the fasting period of intermittent fasting, it’s generally recommended to stick to water, black coffee, and other non-caloric beverages. This means avoiding drinks that contain calories or sugar, such as alcohol, juice, smoothies, milk, and sports drinks.
