Does Intermittent Fasting Tea Bring Real Effects To Your Body?

If you like drinking tea (unsweetened) for pleasure, you’ll be happy to hear that you can enjoy this beverage even during intermittent fasting. 

No fancy recipes are required; just your favorite cup, tea leaves, or tea bags. 

But does intermittent fasting tea bring real effects to your body? 

This review will explore the answer to this question and many more: 

• What tea is best for intermittent fasting?
• What is the best time to drink tea during your fasting journey?
• Is it possible to curb side effects by drinking tea when you fast?
• Does tea break your fast (always a widely asked question)?

Buckle up to discover the numerous benefits of fasting tea and how it can positively impact your life.

Does Tea Break Your Fast?

The short answer is no. However, remember that the best tea for intermittent fasting is one containing no sugar or milk additives.

For example, when you examine the nutrition of unsweetened green tea, you’ll notice that it has zero calories (1). It’s crucial because calories overall break your fast. 

Yes, if there are only a few of them, there won’t be a significant impact.

However, sugar, honey, and milk are common additives to tea that add enough calories to break a fast.

Other liquids to drink while fasting are:

• Water
• Black unsweetened coffee with no milk or cream
• Sparkling water (a jazzed-up version of the plain one). Additionally, many fans of sparkling water appreciate its bubbly taste.
• Apple cider vinegar (ACV): When diluted, it won’t break your fast, and some believe it may aid weight loss, reduce blood sugar levels, and improve digestion (2). 

If you add ACV to your water, ensure you use a straw to avoid tooth acidity.

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What Tea Can I Drink When Intermittent Fasting?

Hopefully, you no longer wonder, “What can you drink while fasting 16/8?” or other fasting regimens. The best tea for fasting contains no sugar or other calorie-containing additives. 

The most popular fasting tea options include:

• Green tea fasting
• Chamomile
• Peppermint
• Matcha tea
• Black tea
• Ginger 
• Pu-erh

Warning: Watch out for commercialized teas, marketed as “weight-loss teas”. In most cases, they contain laxatives and diuretics. 

Health risks like diarrhea, nausea, constipation, dehydration, muscle cramps, and even dependency are not worth it (3). Drinking “weight loss teas” while fasting may make dehydration and electrolyte imbalances even more likely.

A simple rule of thumb: Anything that promises you magically quick weight loss results is often a real scam that may lead to health consequences. 

Zero-calorie drinks intermittent fasting-friendly will benefit your well-being by keeping you hydrated and invigorated.

Read more: Which Beginners’ Fasting Schedule Is Best for You?

Do Teas Offer Fasting Benefits?

Do herbal teas offer fasting benefits?

A black, green, or herbal tea during fasting may offer benefits connected not only to weight loss but also to your general health. 

The primary perks that come with herbal tea consumption may be: 

1. Reduced death risk
2. Autophagy regulation
3. Heart health promotion
4. Metabolism Improvement
5. Gut dysbacteriosis prevention
6. Reduced risk of type 2 Diabetes
7. Improved bone strength

Autophagy Regulation

Autophagy is the process by which cells recycle old and damaged cellular components. It gets rid of damaged and dysfunctional cell parts that slow cell function and performance and may even destroy pathogens in your cell (viruses and bacteria) (4). Fasting is one potential way to induce autophagy.

Researchers have also suggested that drinking herbal tea might regulate the autophagy process (5).

Metabolism Improvement

According to a recent cohort study, green tea consumption with intermittent fasting may have positive effects on metabolism in people with metabolic disease (i.e., type 2 diabetes) (6). If your metabolism improves, you may feel more energetic and lose weight because you can burn more calories at rest and during activity.

Gut Dysbacteriosis Prevention

One study in mice provides preliminary evidence that pu-erh tea extract, combined with intermittent fasting, may positively impact gut health by enhancing the composition of gut microbes (7). Why is it important? 

Experts have linked gut dysbiosis to many intestinal diseases:

• Inflammatory bowel disease
• Irritable bowel syndrome
• Chronic constipation
• Osmotic diarrhoea
• Colorectal cancer (8). 

Pu-erh tea is a type of fermented black tea. Therefore, drinking this type of tea while intermittent fasting may be beneficial for gut health; however, we have limited evidence, and mice are not the same as humans, nor is a high dose of extract equivalent to drinking tea. 

However, for most people, drinking pu-erh tea is not likely to cause harm, as long as it’s in reasonable amounts and you aren’t on any medications that might interact with it.

Heart Health Promotion

A 2020 study highlights the potential benefits of drinking tea on your heart health. 

It found that frequent, habitual tea drinkers in China may be less likely to develop atherosclerotic cardiovascular disease and die prematurely (9).

Reduced Death Risk

Another extensive 2022 cohort study found that individuals who drink 1-2 cups of tea daily have a reduced risk of death compared to those who do not drink tea. 

Yet, researchers could not prove that the tea is the reason or if it’s due to the overall lifestyle (10).

No wonder; other factors also impact mortality levels, including certain negative habits, location, sedentary lifestyle, stress levels, food intake, and sleep quality. 

Improved Bone Strength

Some research suggests that habitual tea drinking may increase bone density in older adults. One study found that habitual tea drinkers who had consumed tea for more than 10 years had a higher average bone density compared to non-tea consumers (11).

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Does Tea Boost Intermittent Fasting Results?

Tea for intermittent fasting suits anyone wanting to add variety to their beverages during fasting windows.

Since many people use intermittent fasting as a weight loss strategy, enjoying unsweetened tea will be a helpful addition to their routine.

Many teas offer health benefits, including those that support your metabolism. 

A faster metabolism can also promote weight loss.

However, no matter how well you consume tea and avoid food during fasting windows, reaching your results requires other paramount steps, such as:

• Sleeping enough (at least 7 hours)
• Eating a balanced diet during the eating window
• Have health check-ups to ensure you are not experiencing adverse effects or nutrient deficiencies
• Working out: walking, lifting weights, running, and anything else that keeps you moving
• Reducing stress (or at least sustainably managing your stress relief)

Whether it’s green tea intermittent fasting, black tea, or any other herbal tea you choose, it won’t work out if you don’t have a healthy lifestyle overall.

Read more: Best Foods to Break a 3-Day Fast: What to Eat to Break a Fast

When Should You Drink Tea During Your Fasting Window?

There are no rules to determine the best time to drink tea during fasting windows. 

If you’re feeling hungry or thirsty, having a cup of unsweetened tea is a good idea. 

It won’t only satisfy your thirst but may slightly curb your appetite. 

Ideally, you should not overconsume tea, as water is your primary source of hydration anyway. Having 1-2 cups of tea during fasting is fine, especially when you choose tea with caffeine. Most of your liquid intake should be water, whether plain or sparkling.

How To Use Tea To Curb Intermittent Fasting Side Effects? 

A good way to mitigate the side effects of intermittent fasting is to jazz up your tea consumption. People may add lemon or try out different teas. 

Avoid concentrating solely on green tea; consider other options, such as ginger, chamomile, or mint tea, for a more diverse approach.

Any tea can contribute to hydration, which might help you curb the possible side effects from the fasting regimen, which include the following: 

• Fatigue
• Hunger
• Dizzinness
• Headaches
• Dehydration
• Mood swings (12).

Your tea preparation is merely a matter at this point. 

BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.

You can either:

• Purchase tea in bags to brew in hot water
• Buy a pack of tea leaves to steep in boiling water and then strain.
• Select tea strips that dissolve easily in hot water, leaving no waste. 

Other good tips for drinking tea to avoid fasting side effects: 

1. Drink it plain, no sugar or honey, even without lemon, if you’re doing a truly strict fast.
2. Choose high-quality leaf or bagged tea. Avoid any bottled version that contains sugars. 
3. Opt for decaf tea if you’re sensitive to caffeine. 

Frequently Asked Questions

• What can you drink while 16:8 fasting?

During 16:8 intermittent fasting, the choice of your beverages will be the same as in other regimes. Primarily, people should consume water (plain or sparkling), unsweetened tea and coffee (without milk or cream), and diluted apple cider vinegar in water. All your drinks should be calorie-free.

• What type of tea is best for fasting?

Any type of tea without added sugar or milk is okay, but one of the most popular teas for fasting is green tea. This type of tea is ideal for your fasting journey, as it may help regulate your metabolism, which is crucial for burning calories during both rest and active states. That is why it’s often suitable for any time-restricted eating plan (6).

• Can tea with lemon or milk break a fast?

Lemon unsweetened tea won’t significantly affect your fast. A squeeze of lemon juice has a minimal number of calories (2-3 kcal). So, if you add a small wedge of lemon to your tea, you won’t break your fast. Adding milk can break a fast because even a small splash of milk contains proteins, carbs, and calories. Adding sugar or honey will also break your fast.

• Is green tea ok for intermittent fasting?

Yes, green tea with no sugar or milk is perfect for intermittent fasting. 

It has zero calories, may support metabolic health, and may suppress appetite. 

Ergo, green tea can be a beneficial choice for any intermittent fasting plan.

The Bottom Line

We have confirmed that intermittent fasting tea can indeed have positive effects on the body. Picking any unsweetened tea during fasting may be beneficial for your metabolism, energy, bone health, and heart health.

Look for high-quality tea, ensuring it contains no additives (such as sugar) that would break your fast. Generally, tea is a safe, calorie-free beverage that most people can drink during any intermittent fasting regimen. If you have any health concerns or are taking medications, consult your doctor about the safety of fasting and potential interactions with your medications.