Intermittent fasting (IF) has become a popular dietary approach for many people who seek to manage their weight or improve their overall health. Common approaches include the 16/8 method, where you fast for 16 hours and eat during an 8-hour window, or the 5:2 method, involving regular eating for five days and consuming minimal calories on two non-consecutive days. During your fasting period, what you drink can significantly impact the effectiveness of your fast. So, it is important that you choose healthy drinks for intermittent fasting rather than calorie-laden beverages!

7 healthy drinks for intermittent fasting

Here are some of the healthy beverages you may try during your intermittent fasting period:

1. Lemon water

Lemon water is a simple yet effective drink to enjoy during fasting periods. By adding a slice of lemon or a splash of lemon juice to water, you can enhance the flavor and enjoy the benefits of vitamin C, which can support immune function and overall health. Lemon water can also aid in digestion and act as a mild diuretic, helping to keep the body hydrated and flush out toxins. When it comes to weight loss with intermittent fasting, drinking lemon water may help reduce appetite and calorie intake, reveals a study published by Nutrients. Do not use additional sugar or sweetener to avoid breaking the fast.

2. Black coffee

Black coffee is a popular drink for many people who follow intermittent fasting. It contains minimal calories (typically less than 5 per cup) and may support the fasting process. The caffeine content in black coffee stimulates the nervous system and sends signals to break down the fat, according to a study published by Food Science and Biotechnology. This can help boost metabolism and increase fat oxidation, which might enhance the benefits of fasting. However, it is essential to drink black coffee without adding sugar, cream, or milk, as these can break your fast and increase your calorie intake.

Black coffee can improve your overall health. Image courtesy: Adobe Stock

3. Green tea

Green tea is another beneficial beverage to consume during intermittent fasting. Like black coffee, green tea contains caffeine but in lower amounts, which can provide a milder stimulant effect. As per a study published by the Cochrane Database Of Systematic Reviews, green tea is rich in antioxidants that are known as catechins. It is particularly rich in epigallocatechin gallate (EGCG), which has been linked to intermittent fasting benefits such as improved metabolism, insulin sensitivity, and fat loss. Drinking green tea regularly is also found to be effective in reducing inflammation and improving heart health, potentially making fasting periods easy and effective.

4. Herbal tea

Herbal teas are another excellent choice for those following an intermittent fast. Most herbal teas, such as hibiscus, peppermint, and ginger, are naturally calorie-free and can be consumed without breaking a fast. These teas do not typically offer caffeine and have been found to help with weight reduction and fat loss. In fact, they may help relieve indigestion and nausea and can promote relaxation and sleep. While each herbal tea has a different effect on the body, they are all super healthy and comforting.

5. Sparkling water

When reducing your calorie intake, finding ways to feel still full is difficult but not with sparkling water. Sparkling water, which is carbonated but contains no calories, is another suitable choice during fasting periods. A study published in Digestive Diseases and Sciences states that it promotes the feeling of fullness and curbs your appetite, reducing the risk of calorie intake and helping in weight loss. Additionally, drinking sparkling water helps relieve symptoms of constipation, bloating, and indigestion. Make sure you are not adding sugar or artificial sweeteners.

Yes! Sparkling water has many health benefits! Image courtesy: Adobe Stock

6. Apple cider vinegar

Apple cider vinegar (ACV) has gained popularity for its potential health benefits, including supporting digestion and weight management. A 2018 clinical trial published by the Journal of Functional Foods involved 39 participants on restricted-calorie diets. Those who consumed about 2 tablespoons (equivalent to 30 ml) of ACV daily over 12 weeks lost significantly more weight and body fat than the participants who did not consume ACV. Always dilute ACV in a glass of water to drink during intermittent fasting. The acidic nature of ACV may also help regulate blood sugar levels and reduce appetite.

7. Fennel and cumin seed water

During intermittent fasting, fennel and cumin seed water can also be consumed in moderation and without added calories. These seeds can aid digestion and support metabolic health. On one hand, a study published in the Journal of Menopausal Medicine suggests that fennel seeds have anti-inflammatory and appetite-suppressing properties that may help reduce bloating and aid in weight loss. Cumin seeds, on the other hand, can enhance digestion and support metabolism. However, ensure that the water is consumed without added sugars or other calorie-containing ingredients to maintain the fasting benefits. 

Drinks to avoid during intermittent fasting

It is crucial to avoid certain drinks to gain the benefits of intermittent fasting:

1. Soda: High in sugar and calories, soda can break your fast by spiking insulin levels and increasing hunger, undermining your weight loss goals.

2. Bone broth: While nutritious, bone broth contains calories and amino acids that can disrupt fasting. It may trigger metabolic responses that interfere with the fasting process.

3. Alcohol: Alcohol not only contains empty calories but also affects blood sugar and liver function. Consuming it can interfere with the fasting state and reduce the metabolic benefits of intermittent fasting.

Benefits of intermittent fasting

Here are 5 top health benefits of this fasting method:

1. May boost weight loss

IF helps with weight management by reducing calorie intake and boosting metabolism. Fasting periods often lead to a decrease in total daily calories, which can result in weight loss and improved body composition. A study published in the journal Nutrients found the following 5:2 intermittent fasting method for 12 weeks effective.

2. Supports heart health

The American Journal of Medicine suggests that IF can improve cardiovascular health by reducing risk factors such as high blood pressure, cholesterol levels, and inflammation. This can lower the risk of heart disease.

3. May reduce cancer risk

Research published in the European Journal of Public Health indicates that IF may lower the risk of certain cancers by promoting cellular repair processes and reducing oxidative stress. The fasting period may help the body more effectively eliminate damaged cells.

4. May help in diabetes management

Intermittent fasting can improve insulin sensitivity and lower blood sugar levels, which is beneficial for managing and potentially reducing the risk of type 2 diabetes. It helps regulate insulin production and blood glucose control.

Intermittent fasting can reduce high blood sugar levels. Image courtesy: Freepik

5. May support brain health

A 2023 review published in the Nutrition Reviews found that IF may support brain health by enhancing cognitive function and neuroprotection and can reduce the risk of Alzheimer’s disease.

Make sure you drink all these beverages in moderation!

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