Intermittent Fasting Drinks: What to Drink Without Breaking A Fast

During intermittent fasting (IF), you can consume certain beverages that will not break the fast or interrupt the fasting window. Staying hydrated while fasting is crucial, so we compiled intermittent fasting drinks to add to your grocery list.

While on an intermittent fasting regimen, the rule is to stay hydrated without adding calories on the days or during the hours of fasting. 

In a previous post, we discussed how intermittent fasting affects your body and health in several ways (1). 

The benefits of intermittent fasting include:

• Promoting weight loss.
• Increasing energy, mental clarity, and focus.
• Maintaining cognitive function. 
• Improving heart health, immunity, and metabolism. 
• Lowering blood sugar levels for Type 2 Diabetics. 
• Improving cholesterol levels.

Intermittent fasting involves scheduled breaks from eating called “windows.” 

The diet focuses on “when to eat” rather than “what to eat.” 

Therefore, it is wise to proceed with caution and awareness when choosing drinks during your fasting windows, depending on the type of intermittent fasting you commit to.

5 of the most common types of intermittent fasting (2) you should know about:

1. Time Restricted Feeding (TRF) – Restricted to a specific number of hours during the day. For instance, the 16/8 fasting method involves eating for 8 hours and fasting for the remaining 16 hours.
2. 5:2 Diet – Eat regularly on five days of the week, and reduce the calories you eat on the remaining 2 days, which should not be back-to-back. On fasting days, you only consume 500-600 calories. 
3. One meal a day (OMAD) – Eating one meal daily and fasting for the rest of the day or eating one meal and allowing a limited amount of food during fasting periods (3).
4. The Warrior Diet – Involves eating small
   portions of fruit and vegetables during a 20-hour fasting period, then one large meal at night (4).
5. Alternate-day fasting (ADF) – Fasting on every other day. Individuals may choose to abstain from all food or consume a limited number of calories (up to 500 calories on fasting days (5).

Summary:

Of course, it is up to you which diet you choose and what suits your needs best. 

Now, let’s focus on the best drinks suitable for intermittent fasting.

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What Are the Best Intermittent Fasting Drinks?

A few of the best intermittent fasting drinks include water, unsweetened tea or coffee (also known as black coffee), and lemon water.

These drinks have no or low-calorie content; you can incorporate them for fasting days. 

Fasting Drinks Breakdown:

Water 

Water doesn’t have calories, yet it is essential. During your fast, you won’t be eating food, but keeping a water bottle nearby will help you:

• Stay hydrated for proper functioning of the body’s organs. 
• Control appetite by keeping you full and reducing hunger. 
• Maintain the calorie deficit needed during the fasting window. 
• Maintain good overall health and well-being.

Black (Unsweetened) Coffee

It is very low in calories, so we recommend drinking it during fasting windows. Black coffee contains only 2.4 calories per cup (6). It provides the energy you need and won’t break your fast if you do not add more calories with milk, creamer, or sugar.

Lemon Water 

This drink is also low in calories and suitable for your intermittent fasting window. 

100 ml of lemon water contains only 1 calorie (7). Lemon water is not only essential because of the few calories it contains. It also helps hydrate, reduces food cravings, and is a rich source of vitamin C (8).

Green, Unsweetened, or Herbal Tea 

All plain teas have close to zero calories. 

Specifically, 1 cup of green or herbal tea contains 2.5 calories (9). That is insignificant and will not have an impact on fasting.

When drinking green tea, it is vital to ensure it is plain and without added sugar or other ingredients containing additional calories.

Unsweetened tea is any tea on ice; without added sugar, you can have green or black tea and make it unsweetened (10). Besides the added energy from the caffeine content, these teas also boost your immune system.

Ginger Tea 

Ginger tea contains low calories. Like black coffee, 1 cup of ginger tea is only 2.4 calories (11).

White Tea 

Drinking white tea doesn’t impact your fasting because 1 tea bag contains 0 calories (12). In addition, white tea has a lower caffeine content than coffee and is a gentle option while fasting.

Other Zero-Calorie Drinks 

Any other diet soft drink, mix, or water-enhancer that doesn’t have calories can be good for intermittent fasting.

Read more: Timeline Of Fasting: A Look Into What Goes On In Your Body When You Go Without Food

What Can I Drink During Intermittent Fasting?

You can drink water, unsweetened tea, black coffee, and zero or low-calorie drinks.

What Drinks Will Not Break A Fast?

Taking the drinks listed below without cream or sugar makes them suitable for a fast:

• Water 
• Black Coffee
• Lemon Water
• Diet Soda
• Any Zero-Calorie Drinks
• Green or Herbal Tea
• Unsweetened Tea
• White Tea

Of course, there are more choices than these examples. Choose what you like, but ensure your drink doesn’t break your fast.

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Does Lemon Water Break A Fast?

Lemon water is an acceptable, low-calorie drink.

Don’t add sugar; it will become lemonade with higher calories.

Why Am I Not Losing Weight on Intermittent Fasting?

You are not losing weight while intermittent fasting because of the following possible reasons: 

• Eating more calories during your eating window – Consuming too many calories when you are not fasting or during your eating window negates the calorie deficit you need to lose weight.
• Poor food choices – Ultra-processed, high-fat, and nutrient-poor foods may make you consume more calories without getting the proper nutrition you need. Therefore, eating healthier, nutrient-dense foods that make you feel full for longer on fewer calories is essential.
• Not drinking enough water – You’re less likely to overeat when you drink plenty of water, even during your eating window. It helps suppress hunger and makes you feel full. Not drinking enough water causes you to mistake thirst for hunger, leading to overeating.
• Stress – When stressed, the body releases cortisol, which triggers weight gain. The hormone promotes the storage of fats, contributes to insulin resistance, and increases hunger (13). 

Some of the other factors that could be contributing to you not losing weight include the following:

• Not engaging in physical exercise to burn calories.
• Underlying health or medical conditions. 
• Not giving enough time to see the actual changes.

Losing weight requires a holistic approach to diet, exercise, and other lifestyle factors that impact body weight.

However, with intermittent fasting, you will notice changes in your weight when you do it correctly and create healthy lifestyle changes.

Read more: How Long Does It Take for Intermittent Fasting to Work?

Frequently Asked Questions

• Is it better to fast 48 or 72 hours?

72 hours of fasting is more challenging than shorter fasts but also riskier.

For instance, if you aim to burn fat, you might burn more by fasting for 72 hours than by doing 48 hours, but you have a greater risk of dehydration, electrolyte imbalances, and effects on your metabolism.

Longer is not necessarily better when it comes to fasting, and you must listen to your body and consult a doctor before trying a long fast. Beginners should start with a short fast and see how it goes.

• Does gum break a fast?

Yes, some gums can break a fast. Some 3g sticks of chewing gum contain 11 calories (14). Those calories can add up during intermittent fasting, especially if you constantly replace your gum when the flavor wears off. 

Some sugar-free gums, however, have fewer or no calories and are a better alternative. Always read the nutrition label of the gum before buying.

• Does coke zero break intermittent fasting?

Coke Zero contains no calories and doesn’t break intermittent fasting. It is, therefore, one of the drinks you can enjoy while intermittent fasting for weight loss.

• Does brushing teeth break fast?

Not at all. Brushing teeth doesn’t break a fast because you don’t consume anything.

Even if you swallow some toothpaste, it usually contains artificial flavors and sweeteners that won’t elicit an insulin response, and the amount you swallow is likely to be very small. 

It is important to note that brushing your teeth should be a regular practice regardless of whether you are fasting.

The Bottom Line 

You now have the information you need regarding intermittent fasting drinks. 

If you are preparing for a fast or have already started, consider drinks that have no calories or a negligible amount that won’t trigger an insulin response.

Staying hydrated with water should always be first. Unsweetened coffee or tea boosts energy, while low-calorie, sweeter beverages can satisfy cravings without adding excessive calories.

NB: You should not overeat during the eating window to compensate for what you did not consume while fasting. That would negate the results you would have achieved. In addition, don’t resort to high-calorie foods that would further negate the impact of your fasting.