Intermittent fasting (IF) is a popular dieting approach that involves restricting eating to specific windows of time. During the fasting periods, people are only allowed to consume water, black coffee, and tea without any additives. But what about the feeding window? What can you drink while intermittent fasting?
In this blog post, we’ll explore the best drinks to consume while practicing intermittent fasting, their benefits, and what to avoid.
10 Beverages to Enjoy While Intermittent Fasting
Water is the most essential drink to consume while intermittent fasting. It’s calorie-free, hydrating, and can help suppress hunger and cravings. Drinking water before meals can also help promote satiety, leading to lower calorie intake during the feeding window. Aim to drink at least eight glasses of water per day to stay hydrated and support overall health.
- Black coffee
Black coffee is another popular drink during the fasting period. It’s calorie-free and contains caffeine, which can help boost metabolism, increase energy levels, and suppress appetite. However, it’s essential to consume black coffee in moderation and avoid adding sugar, cream, or any other additives that can break the fast.
- Green tea
Green tea is a low-calorie beverage that’s packed with antioxidants and can help promote weight loss and improve overall health. It contains a compound called catechin, which has been shown to enhance metabolism and reduce body fat. Drinking green tea during the feeding window can help boost hydration, promote satiety, and provide numerous health benefits.
- Herbal tea
Herbal teas are calorie-free and can provide various health benefits, depending on the blend. Chamomile tea, for example, can help promote relaxation and improve sleep quality, while peppermint tea can aid digestion and reduce bloating. Herbal teas can be a great alternative to sugary beverages during the feeding window and can help promote hydration and overall health.
- Bone broth
Bone broth is a nutrient-dense beverage that’s rich in protein, collagen, and minerals such as calcium and magnesium. It can help support gut health, reduce inflammation, and promote satiety. Drinking bone broth during the feeding window can provide essential nutrients and support overall health.
- Coconut water
Coconut water is a hydrating beverage that’s low in calories and rich in electrolytes such as potassium and magnesium. It can help replenish fluids and electrolytes lost during the fasting period and promote hydration and overall health.
*Note – consume coconut water in moderation as it can be high in sugar.
Kombucha is a fermented tea that’s become increasingly popular in recent years due to its numerous health benefits. It’s low in calories, contains probiotics, and can aid digestion, support immune function, and reduce inflammation. As it can be high in sugar and calories, try to consume kombucha in moderation during the feeding window.
- Sparkling water
Sparkling water is a carbonated beverage that’s an excellent alternative to sugary soda and other sweetened beverages. It’s calorie-free and can help promote satiety and hydration during the feeding window. Adding a splash of lemon or lime juice can provide flavour without adding calories or breaking the fast.
- Apple cider vinegar
Apple cider vinegar has been touted for its numerous health benefits, including weight loss and improved digestion. Consuming apple cider vinegar diluted in water during the feeding window can help promote satiety and reduce cravings. We recommend consuming apple cider vinegar in moderation and to consult with a healthcare professional before starting.
- Vegetable juice
Vegetable juice can be a great way to increase nutrient intake during the feeding window of intermittent fasting. It’s low in calories, rich in fibre and antioxidants, and can help support overall health. Avoid juices that contain added sugar or fruit as they can be high in calories and break the fast.
Drinks to avoid while intermittent fasting
While these drinks are the best options to consume while intermittent fasting, there are some beverages to avoid during the feeding window. Sugary beverages such as soda, fruit juice, and sports drinks can spike blood sugar levels, hinder weight loss goals, and increase the risk of chronic diseases. Alcoholic beverages should also be avoided as they can interfere with metabolism, promote dehydration, and provide empty calories.
Tips for Staying on Track During Intermittent Fasting
In addition to these drinks, it’s important to stay hydrated throughout the day and avoid dehydration during the fasting period. Drinking plenty of water and other low-calorie beverages can help keep you hydrated and promote satiety. It’s also important to listen to your body and consume these drinks in moderation to avoid overconsumption and breaking the fast.
Consuming water, black coffee, tea, bone broth, coconut water, kombucha, sparkling water, apple cider vinegar, and vegetable juice during the feeding window of intermittent fasting can provide numerous health benefits and support weight loss goals. It’s important to avoid sugary beverages and alcohol and consume these drinks in moderation to ensure that they don’t interfere with the fasting period. As with any dieting approach, it’s important to listen to your body and consult with a healthcare professional before starting to ensure that it’s safe and appropriate for you.