Many people will face this question while doing intermittent fasting. What can you drink during intermittent fasting? What drinks are allowed that won’t  break your fast?

For those who are not familiar with Intermittent Fasting, it is an eating pattern of fed state and fasted state from 16 to 24 hours or even more. You can start with 16/8, 18/6, 20/4, or even 24 hours. Some people even go far beyond 36 hours, 48 hours, 72 hours of fasting and they are even healthier than before.

Intermittent Fasting help keep normal insulin level

Intermittent Fasting helps you reverse insulin resistance and type 2 diabetes, control your blood sugar, aids weight loss tremendously, and improves your autophagy. During the fasting period, you can still drink liquids but you need to choose wisely, since several drinks with calories and proteins can cancel your fasted state or hold your weight loss or reduce autophagy.

If you are a beginner, getting used to intermittent fasting lifestyle can be confusing. You want to do it right so you don’t waste your time and energy doing it. So, what can you drink during intermittent fasting?

When fasting, our food intake is reduced, so it is important to stay hydrated to fulfill our daily water needs. It is essential to drink more when you are fasting.

Here comes your biggest question…what can I drink during intermittent fasting in order to stay in the fasted state? What are the best intermittent fasting drinks? And how to do it right?

Being in a fasted state is important so that you can get to your goal real fast. Don’t get the wrong drinks while doing Intermittent Fasting. Find out what drinks you can drink during intermittent fasting, so you can still be in a fasted state and reach your goal fast.

PURPOSE OF INTERMITTENT FASTING

Everyone has a different body and different purpose doing Intermittent Fasting or Ketosis Diet. And each person starts from a different starting point. Before finding out what drinks you can drink during intermittent fasting, you need to understand your fasting goals. There are 4 primary goals people have in mind while they are doing Intermittent Fasting:

1. Weight Loss

There are people who do intermittent fasting because they want to lose some weight, whether it is 10 pounds or 100 pounds, you are on the right track if you choose to do it with intermittent fasting.

2. Reverse Insulin Resistance and Type 2 Diabetes

Some people want to get over Insulin Resistance or Type 2 Diabetes doing Intermittent Fasting. I know most people who want to lose weight will also have the same problem with insulin resistance, but there are some people who have type 2 diabetes or insulin resistance but are not overweight.

3. Being in Ketosis

Ketones can give you a lot of healthy benefits, by doing Intermittent Fasting you can be in Ketosis fast. Some people have this goal in mind while doing Intermittent Fasting.

4. Gain Autophagy

Some people might not have a lot of health issues but they want to optimize their health by gaining autophagy.

WHAT DRINKS ARE ACCEPTABLE WHILE FASTING

Let’s check one by one drinks that are acceptable while fasting and the ones that suit your fasting goal, because each person has different needs. If you focus on your fasting goal and

1. WATER

Water is neutral and our body is made of water. As long as the water is clean, no additives added, it is perfectly okay no matter what your goal doing intermittent fasting is.

It is important to keep yourself hydrated during fasting. Do not drink tap water, get a good quality bottled mineral water. Mineral water helps restore mineral imbalance and electrolytes lost while fasting.

water what can you drink during intermittent fasting

Reverse Osmosis water is good if you drink it for a while, because it is very clean. But do not drink Reverse Osmosis water for a long time because it is deprived of minerals that your body needs.

2. HERBAL TEA

Herbal tea is allowed as long as you have no sugar in it. So, get your chamomile tea, dandelion tea, any herbal tea with no sugar, no artificial in it. Then it will not disrupt your fasting.

what can you drink during intermittent fasting

3. APPLE CIDER VINEGAR

Drinking Apple Cider Vinegar will not affect your fasted state. It is neutral. Apple Cider Vinegar does not have any nutrients or any stimulatory effects, no calories. So, drinking Apple Cider Vinegar during fasting is perfectly okay.

apple cider vinegar

Apple cider vinegar helps lower blood sugar levels and improve digestion. You can have it in the morning first thing after waking up without breaking your fast.

4. GREEN TEA / BLACK TEA

Green tea has only 25 mg caffeine  per 8 oz, less caffeine than coffee. If you drink only a cup or two, it is totally okay. But if you drink it the whole day, your adrenals can get stimulated to make adrenaline and cortisol, it could affect your blood sugar or insulin.

Pay attention and consider eliminating this drink if you have stubborn weight that you can’t lose or if you have adrenal fatigue.

green tea for intermittent fasting

It is still okay if you drink less than 6-8 cups per day.

Black tea has more caffeine than green tea, about 25-80 mg per 8 oz. Limit your black tea consumption to 3-4 cups per day, not more than that.

black tea

6. INFUSED WATER

Infused water with lemon, strawberry, pineapple, or cucumber is allowed as long as you do not put too much fruit in it. Try to limit the fruit amount in the water. I usually drink a glass of water with a piece of lemon in it during fasting.

Do not put too much fruit in your water and choose a less sweet kind of fruit (lime, lemon, strawberry). Do not squeeze the fruit to avoid too much sugar because fruits contain glucose and fructose.

what can you drink during intermittent fasting

6. COFFEE

Coffee has 100-120 mg per 8 oz. If you only have 1-2 cups per day, it is still okay. Don’t drink coffee throughout the day. If you drink black coffee in the morning, it will not break your fast, it is even a good choice because it helps suppress your hunger.

A little caffeine can help support fat burning and help you get over insulin sensitivity.

However, do not drink too much coffee ~ 2 -2.5 cups of coffee per day for an adult. The recommended daily dose is 400 mg caffeine for a healthy adult. Too much caffeine can raise your cortisol.

Coffee

7. BULLETPROOF COFFEE

Bulletproof coffee will not affect your insulin or blood sugar. Having one cup of bulletproof coffee is still allowed because the fat in it will give you around 300 caloric intake. If you like it so much and drink more than one or two cups per day, you get a lot of calories enough to replace a meal for the day.

bulletproof coffee what can you drink during intermittent fasting

It will not affect your blood sugar or your insulin level, but your body will not burn the fat in your body if you have a few cups of bulletproof coffee a day.

8. CREAM

Cream, NOT creamer has very little insulin effect on your body. Cream has over 90% calories from fat. If you have 1-2 tablespoons a day, it will still put you in fasted state.

9. WHOLE MILK / SKIM MILK

Whole milk has 150 kcal and 12 g sugar in 1 cup serving. If you drink one cup, it will definitely break your fast. If you must have it in your coffee, then a splash of milk will be okay.

Skim milk has all the calories from sugar and protein. These two components will stimulate insulin instantly. Skim milk has 5.1% sugar, 3.4% protein, and almost 0 fat.

You can check milk alternatives if you really must have something milky in your diet.

milk

10. ALMOND MILK, OAT MILK, CASHEW MILK, RICE MILK

I love drinking milk. I used to drink milk everyday like I drink water, not knowing the effects it does to my body. Later on, some days I still crave for milk, but choose the alternatives instead. There are many milk alternatives nowadays you can choose from. You can check the calories and sugar content so you know what’s best for you.

A whole cup of almond milk or cashew milk has 25-30 kcalories with zero protein and zero carbs. You can drink up to 2 cups per day separately. If you drink 2 cups right away, you give your body the sense of getting a meal to your body.

You can put 3-4 tbsp of almond milk or cashew milk into your coffee and it will keep you in the fasted state.

Try to keep drinking milk alternatives to less than 1 cup per day. If you mix it with your coffee, you can put ½ cup of almond milk to your cup of coffee.

  • Oat milk: 130 kcal, 19 g sugar
  • Rice milk: 90 kcal, 0 g sugar
  • Soy milk: 80 kcal, 1 g sugar
  • Coconut milk: 45 kcal, 0 g sugar
  • Cashew milk: 42 kcal, 5 g sugar
  • Almond milk: 30 kcal, 0 g sugar
almond milk

As you can see, the best choice will be almond milk. You can put a splash of almond milk in your coffee and still be in a fasted state.

11. BONE BROTH

Bone broth has zero sugar, zero carbs and has a lot of fats and protein. Bone broth also has a lot of gut-healing nutrients, collagen and tons of good minerals.

If your goal is weight loss and to reverse insulin resistance and diabetes, bone broth is perfect because it will only slightly spike insulin.

bone broth

However, not in the case if your goal is to enhance autophagy. Autophagy is driven by lack of protein and calories.  

Autophagy happens when your body has few nutrients and it recycles the viruses and bacteria, dead cells, debris in the body. If there is additional protein in the body during fasting, the body is not so eager to recycle anymore. Try to keep the total protein intake below 20 gr.

Bone broth has 10 gr of protein per cup. If you have 2 cups of bone broth, then it means you already have 20 gr of protein.

If your goal is autophagy, limit your bone broth intake up to a cup a day. That’s it and you will still be in a fasted state.

12. ALCOHOL

Alcohol affects your liver, it is never good for the liver. All the goals mentioned above for Intermittent Fasting depends on the liver.

There is Non Alcoholic Fatty Liver Disease (NAFLD) and Alcoholic Fatty Liver Disease (AFLD)

Whether you are looking for weight loss, or reversing insulin resistance, you need a good liver to do the process. Autophagy happens in the liver.

alcohol

I would recommend that you stay away from alcohol.

13. GREEN JUICE

Green juice has a lot of health benefits but it’s going to stimulate your insulin. It’s good if you can have it close to your meal time, like 20 minutes before your meal.

what can you drink during intermittent fasting

Count the carbs and sugar in the green juice, do not have it more than 30 grams of carbs and sugar, have it close to a meal time.

Autophagy is super sensitive of sugar and protein.  So if there is a lot of sugar in your green juice, it is certain that the autophagy will not happen.

14. COCONUT WATER

Coconut water has a lot of good minerals but it has a lot of sugar. It has no protein and no fats. There is 2.6% of sugar in coconut water.

what can you drink during intermittent fasting

If you really want to have it, drink just a little of coconut water close to a meal time, as it will spike insulin a bit before you actually have your meal.

If you can, just stay away from it as much as you can.

15. FRESH JUICE, BOTTLED JUICE, PASTEURIZED JUICE

Store-bought juice has to be pasteurized in order to be sold in stores, so you miss all the vitamins, phytonutrients and polyphenols. You are left with only sugar and water. Orange juice has 8% of sugar and apple juice has 10% of sugar in it.

fresh juice

Stay away from bottled juice, cold pressed juice, fresh juice, pasteurized juice. They break your fast.

16. SODA

What about diet soda? It has no calories, no sugar, no caffeine. Even though, it sounds safe, the sweet taste in it can trigger cephallic response, your body is preparing your digestion for the foods that is about to come. If your body detects sweetness, your body thinks it’s about to receive nutrients and it may start producing insulin. This breaks your fasted state and can hinder your goal of reversing insulin resistance or type 2 diabetes or achieving weight loss.

soda

17. VIRGIN COCONUT OIL

A tablespoon of virgin coconut oil contains 121 kcal, 0 gr of protein, 13.5 gr of fats and 0 carbs. Consuming Virgin Coconut Oil can curb your cravings and improve your satiety – helping you hold off on eating a true meal. It reduces autophagy to some extent but it still helps you maintain some of fasting benefits.

virgin coconut oil

 A little of healthy fat to your fasting window may be beneficial for some women trying to improve hormonal balance, especially the ones dealing with adrenal fatigue or hypothyroidism.

If you are in strict fasting, you are not allowed to have virgin coconut oil at all, because it is quite high in calories.

18. WHEATGRASS JUICE

Consuming wheatgrass juice will not break your fast. Wheatgrass contains 25 calories per 8 gr serving. If you want to remain in a fasted state, be sure to consume less than 16 g.

Wheatgrass
what can you drink during intermittent fasting

Wheatgrass has a lot of nutrients in it and it can be a healthy choice to break your fast. Since it does not contain a lot of carbohydrates, you can still remain in ketosis consuming one shot of wheatgrass juice.

19. LIQUID CHLOROPHYLL

If you measure your consumption of chlorophyll to not exceed 50 calories, it will not break your fast. Chlorophyll is pigments found in algae and plants that make the plants green. It allows plants to absorb energy from sunlight. Chlorophyll is found in wheatgrass.

liquid chlorophyll

One teaspoon of liquid chlorophyll that you dissolve in a glass of water contains 15 calories and 4 g of carbs, no fats and no protein.

20. NUTRITIONAL YEAST

Nutritional yeast is not a drink, but this is one thing that I don’t want to miss daily even when I’m fasting. I take it with a glass of water, so I’ll just include it here.

nutritional yeast

Nutritional yeast has many benefits to your health. During long fasting, you will get your vitamin B from this amazing yeast. Take 1-2 tablespoons per day.

SUMMARY

Drinks that will certainly not break your fast:

  • Water
  • Herbal Tea
  • Apple Cider Vinegar (ACV)
  • Infused water (with a little fruit)
  • Cream (1-2 tbsp)

Drinks that will not break your fast if taken in a cup or two:

  • Green Tea/Black Tea (1 cup)
  • Black coffee / coffee with a splash of milk (1-2 cups)
  • Bulletproof coffee (1 cup)
  • Almond milk/milk alternatives (1 cup)
  • Bone broth (1 cup)
  • Green juice (taken close to meal time)
  • Virgin Coconut Oil (1 tbsp)
  • Wheatgrass juice (1 shot)
  • Liquid chlorophyll (1-2 tsp diluted with water)
  • Nutritional yeast (1-2 tbsp)

Drinks that certainly break your fast:

  • Full cream milk
  • Alcohol
  • Coconut water
  • Fresh juice from fruits
  • Soda

So these are the lists of drinks you might want to have that will break or not break your fast. With this guide you can choose the ones that help you reach your fasting goal. I hope this article can answer your question of what can you drink during intermittent fasting.