What Can You Drink During Intermittent Fasting?
When it comes to getting started with intermittent fasting, it’s easy to just focus on the food element of the process. But that ends as soon as you get thirsty.
Does fasting apply to just food, or does it cover liquids too? And is it all liquids, or just certain ones?
That’s why we’re going to review some of the most common beverages you might want to drink and give them the yay or nay.
Can You Drink Water While Intermittent Fasting?
This is probably the first question that will arise when you start intermittent fasting.
Drinking water is essential for the human body. You can only survive for about three days without drinking water[1]. So, if you’re fasting for long periods, you have to drink water.
But can you drink water while intermittent fasting? Short answer: yes, and you really should be.
Water-only fasting is well-studied[2] and a safe way to keep your metabolism going during the fasting period. It doesn’t change your blood sugar and has zero calories.
But it is not recommended to drink too much water while fasting. Drinking too much water can also be dangerous[3] and cause an electrolyte imbalance. So if you are going to drink water, make sure you don’t drink more than 12 ounces of water at a time. Also, don’t exceed your daily recommended amounts to fill an empty stomach with water.
Intermittent Fasting and Coffee
Once you’re clear on the water question, the next question on your mind is most likely coffee.
Caffeine addicts rejoice! Black coffee is a go! Studies show[4] black coffee doesn’t affect glucose levels.
However, keep in mind that coffee’s acidity can be tough on an empty stomach, so keep it in moderation.
See that I only mentioned black coffee. While black coffee has fewer than five calories[5], that all goes out the window if you add sugar and cream to your coffee. And don’t even think about a latte.
To be totally safe, stick with unsweetened herbal tea.
Can You Drink Alcohol While Fasting?
This may be devastating news, but alcohol does, in fact, have a lot of calories[6]. [KW1]
- Wine has 133kcal
- Standard beer has about 239kcal
- And a shot of gin is 95kcal
So while consuming under 5kcal for a glass of coffee isn’t going to mess up your fast, alcohol definitely will since it’s essentially just carbs.
Drinking on an empty stomach is a recipe for disaster, too, so it’s a no-go all around.
Exogenous Ketone Beverages
Exogenous ketones can help you get into ketosis faster when you’re fasting. This is because they supplement the ketones[7] from fasting.
Keep an eye on the calories in the ketone drink you choose. Some of them will have high sugar or caloric content that can disrupt the benefits of a fast.
Tecton only has 50 calories per serving, so you can enjoy improved energy and a faster shift into ketosis without breaking your fast. These are also just calories from the ketone esters, not carbs or sugars, which your body is already burning.
Does Lemon Juice Break a Fast?
There’s nothing quite like a glass of lemon water for refreshing. And happily, as a glass of lemon water contains approximately .4 calories[8], you’re good to go. You’ll even get some electrolytes!
The same warning applies as with coffee, though. If you drink too much, you’re looking at a very upset and acidic stomach.
No Hard and Fast Rules
Some people are purists when it comes to fasting, consuming nothing but water. But certain beverages can enhance the benefits of fasting while helping mitigate the unpleasant side effects. Beverages like herbal tea with extremely low caloric content can help with energy and hydration while suppressing appetite.[KW2]
Tecton can help you rapidly move into ketosis during fasting while giving you energy without caffeine jitters. Try some today!
- Water: How much should you drink every day? https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256 More
- Is fasting safe? A chart review of adverse events during medically supervised, water-only fasting. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5819235/ More
- Water Toxicity. https://www.ncbi.nlm.nih.gov/books/NBK537231/ More
- The effect of black coffee on fasting metabolic markers and an abbreviated fat tolerance test. https://pubmed.ncbi.nlm.nih.gov/33487304/ More
- I’m trying to lose weight. Should I cut back on coffee? https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/calories/faq-20058100 More
- Calories in alcohol. https://www.nhs.uk/live-well/alcohol-advice/calories-in-alcohol/ More
- Nutritional Ketosis with Ketogenic Diets or Exogenous Ketones: Features, Convergence, and Divergence. https://pubmed.ncbi.nlm.nih.gov/32692060/ More
- Lemon Water. https://www.nutritionix.com/food/lemon-water More