Intermittent fasting (IF) is a health trend that has been gaining popularity. It is not hard to see why when so many health studies are touting the benefits. It is not an entirely new trend either. My grandmother always said it was best to eat an early dinner at 5 and never snack after dinner. Though she didn’t call it by that name, that is pretty much just extending the overnight fast which is early time-restricted feeding. Even this simple change to the timing of meals can boost metabolism. Once people decide to try IF they often are left wondering, “What can you drink during intermittent fasting?” To answer that I have made a list of approved intermittent fasting drinks to help you stay hydrated and suppress appetite while you fast.
Why try Intermittent Fasting?
Harvard Health Publishings says a review of scientific studies shows “simple fasting improves metabolism, lowering blood sugar; lessens inflammation, which improves a range of health issues from arthritic pain to asthma; and even helps clear out toxins and damaged cells, which lowers risk for cancer and enhances brain function.” Some people all use intermittent fasting as part of their weight loss plans.
How to get started with Intermittent Fasting
I recently shared a post about Intermittent Fasting Meal Plan Strategies and I suggested a book to help you get started. You just need to pick an IF schedule that works for you and for maximum benefit you will want to chose healthy foods for your periods of “feast.” You should also chose healthy intermittent fasting drinks for your periods of fasting.
It’s always best to consult a doctor before starting intermittent fasting, especially if you have underlying health conditions like diabetes, low blood pressure, or a history of eating disorders. A healthcare professional can help you determine if IF is safe and suitable for you and tailor an approach that meets your nutritional needs.
What Can You Drink During intermittent Fasting?
Can you drink water while intermittent fasting? Yes, staying hydrated is important and water is always great for you! As for other drinks, you will want to avoid drinking liquid calories as they will not fill you up and they likely contain higher carbohydrates and sugars than recommended.
During your periods of fasting, you will want to drink only no calorie and low-calorie drinks. Here are some suggestions.
List Of Intermittent Fasting Drinks
Here is a list of intermittent fasting drinks you may enjoy without breaking your fast. These will certainly help you stay hydrated which is important to flushing out toxins. These IF drinks may also help you feel fuller, suppress appetite, and possibly even increase autophagy.
Water
Can you drink water during intermittent fasting? Yes, you can and you absolutely should. Water plays an important role in cleansing. BetterMe has a chart that shows how much water you should drink but as a simple rule of thumb, help yourself to as much water as your body wants even while you are fasting. This should always be your go to beverage.
Sparkling Water
Yes, sparkling water, carbonated water, and/or mineral water are also fine during IF. However, only plain. Skip any added flavors.
Herb Infused Water
This is basically just a way of making water a little more exciting and you can even add some health benefits while you are doing it. Water can be infused by allowing fresh herbs (such as mint, basil, or thyme), ginger, turmeric, or cinnamon to soak in water and then drinking the water itself. You might want to try this recipe for Lemon Ginger Cayenne Water
Lemon Water
Can I drink lemon water during intermittent fasting? Yes, you sure can. It is actually a healthy choice as long as it is unsweetened, of course. Just squeeze a slice or two of lemon juice into your glass of water. Lime water is also a good choice.
Apple Cider Vinegar Water
Just add a couple of teaspoons of apple cider vinegar to your glass of water. Like lemon water and lime water, all of these intermittent fasting drinks help decrease appetite and will have an alkaline effect on body.
Black coffee
Can you drink coffee while intermittent fasting? Yes, you can still drink coffee while doing IF. However, you can’t add sugar or milk to your coffee. That is cheating! Just black coffee is OK while fasting.
Tea
Unsweetened tea is approved for your fasting window. These calorie-free beverages are a great option.
Can you drink tea during intermittent fasting? Yes, you sure can. You can drink black tea, green tea, white tea. It needs to be unsweetened and without added milk, of course.
Can you drink herbal tea while intermittent fasting? Yes, you sure can drink herbal teas as long as they are unsweetened and not made with fruit. It must be leaf based herbal tea only such as rooibos tea. You may want to try this recipe for Hibiscus Iced Tea Sparkler.
Intermittent Fasting Beverage Q&A
Here are a few of the most common questions for people new to an intermittent fasting plan.
Can you drink alcohol while intermittent fasting?
Nope. For so many reasons, no! Alcohol is full of calories, first of all and it will certainly be breaking your fast.
Can you drink diet soda while intermittent fasting?
Nope. The artificial sweeteners will still break the positive effects of your fast.
Can you have bone broth while doing an intermittent fast?
No, not really. While bone broth is great for you, it is a great way to break a fasting period because it does in fact have calories.
Can you drink coffee during intermittent fasting?
Yes, but only black coffee.
Is coconut oil okay during intermittent fasting?
Yes, coconut oil is generally okay during fasting, especially if you’re following a fat-fueled fasting approach like keto or intermittent fasting for metabolic health. Since coconut oil is pure fat and doesn’t spike insulin, it won’t break a true fast focused on fat-burning and autophagy. Many people use MCT oil (derived from coconut oil) in black coffee (a.k.a. “bulletproof coffee”) to sustain energy and curb hunger without disrupting ketosis.
Can you drink fruit juice while intermittent fasting?
No. Most fruit juices contain natural sugars that trigger an insulin response, breaking your fast. Even 100% fruit juice can spike blood sugar and disrupt fat-burning.
Is coconut water OK?
Coconut water is not ideal during fasting periods because it contains natural sugars and can trigger an insulin response, potentially breaking your fast. However, during your eating window, it’s a great way to replenish electrolytes, especially if you’re fasting for extended periods.
Conclusion
Intermittent fasting can promote weight loss, improve metabolism, and enhance fat burning by regulating insulin levels and boosting cellular repair processes like autophagy. It may also support brain health, reduce inflammation, and improve heart health by optimizing blood sugar and cholesterol levels. If you decide to give the benefits of intermittent fasting a chance, be sure to support your body through the process by stating hydrated.
I hope this list of approved intermittent fasting drinks helps you maintain your fasting periods. When you list out each IF beverage option individually, you realize you actually have a lot of choices- water, herb infused water, lemon water, lime water, apple cider vinegar water, coffee, black tea, white tea, green tea, and leaf based herbal tea! They are all great no and low calorie choices to help keep you hydrated and feeling fuller. Let me know if you can think of any low or zero-calorie beverages that I should add to this list of drinks @familyfocusblog!
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Kendra says
Intermittent fasting is such a powerful way to support overall health! Staying hydrated with plenty of water is key to managing hunger pangs and keeping energy levels up. I love how the intermittent fasting diet can help with insulin resistance, boost the immune system, and even provide an energy boost throughout the day. Choosing the best drinks, like herbal teas and black coffee, can make fasting easier while keeping calorie intake low. Plus, there’s solid scientific evidence backing how fasting helps the body burn fewer calories and avoid the pitfalls of alcoholic drinks that can derail progress.
I love this herb infused water recipe, it’s fast and easy and tastes so good!! I had it yesterday and I’m having it today because it’s so good!!
Mark Ward says
Thanks for the information! I always seemed to go with the tea and lemon water but I will definitely try the herb infused water to add something more exciting with health benefits. What a good alternative!
Nikki says
Great read! Choosing the best drinks for intermittent fasting can make a huge difference in staying on track. Plenty of water is a must to stay hydrated and curb hunger pangs, while black coffee and herbal teas can provide an energy boost without breaking a fast. It’s also important to avoid sugary beverages that spike insulin resistance, and skipping alcoholic drinks helps maintain fasting benefits. It was nice seeing more scientific evidence on how the right drinks support an effective intermittent fasting diet!
Layan Curry says
Staying hydrated during intermittent fasting is so important. Drinking enough water helps my manage cravings. I drink unsweetened tea and black coffee for a natural boost of energy without interfering with my fasting benefits. It’s interesting how research supports their role in improving blood sugar control and strengthening the body’s defenses. Avoiding sweetened beverages and alcohol is a smart choice for getting the most out of fasting. Thanks for sharing these helpful tips!