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What are you allowed to drink during interval fasting? Learn what is allowed and what you should rather do without

  • diet

What you should drink during interval fasting and why the choice of drink is so important is a topic on which you will not find much information. At the same time, it is surprisingly easy to forget to drink fluids when fasting. People often confuse the feeling of thirst with hunger and overlook it. That’s why in this article we’ve gathered everything you need to know about hydration during fasting.

Why do people fast?

What are the benefits of interval fasting

In many cultures around the world, people fast for spiritual reasons, but fasting as a health measure has also become popular because research suggests that it benefits metabolism and possibly prolongs life. The so-called metabolic switch is the point at which the body switches from using energy from glucose stored in the liver to ketones , which are stored in fat. Scientists believe that increasing ketone levels in the blood can trigger cellular signals that slow the aging process, reduce inflammation and promote better blood sugar control.

Things to know: fasting is not for everyone. It is not recommended for people with diabetes who are taking medications to control blood sugar levels, people with seizures, or women who are pregnant or breastfeeding. It is always advisable to consult your doctor before starting a new diet.

The most popular types of fasting

What you can drink during interval fasting

Intermittent fasting is a diet plan in which the times when you are allowed to eat are specified. There are several methods for intermittent fasting :

  • Alternate fasting: you fast every other day.
  • Restricting food intake over time: eat every day in a limited time frame. In the popular 16:8 method, you fast for 16 hours and eat within eight hours. In the 14:10 method, fast for 14 hours and eat within a 10-hour window.
  • Fast for up to 24 hours, once or twice a week. On the other days, eat as usual.
  • Modified fasting or 5:2 fasting: This is a variation of alternate fasting. Five days a week you eat as usual, and two days you fast.

What can you drink during interval fasting?

What are you allowed to drink during interval fasting without breaking it

When choosing a drink during a fast, pay attention to the calorie content. Drinks with more than single-digit calorie content can break your fast and ruin your efforts. Even some calorie-free drinks, such as diet sodas, flavored waters, or anything containing artificial sweeteners, can cause an insulin response. So, what are you allowed to drink?

Drink plenty of water during interval fasting

Drink plenty of water during interval fasting

We can’t stress enough how important drinking water is – it’s one of your top priorities. Water keeps you hydrated and can help you lose weight. Increased fluid intake can boost your metabolism and help burn fat. Therefore, drink plenty of water during the fasting period. You can add mint or even cucumber for a refreshing drink.

Mineral water

Increased fluid intake stimulates fat burning

Mineral water manufacturers bottle their water directly at the source, so it contains natural minerals and trace elements not found in distilled or tap water, including magnesium and calcium. Mineral water is also believed to have many health benefits – it should improve bone health and lower blood pressure.

Drinking tea increases the feeling of satiety during fasting

Tea is an excellent drink during interval fasting

Tea is an excellent drink during fasting. It supports gut health, and green tea can increase feelings of fullness and help with weight loss. Just make sure you drink your tea without sugar, cream or artificial sweeteners.

Drink coffee during interval fasting

Caffeine promotes the formation of ketones

Coffee has numerous health benefits if you drink it in moderation . Studies have shown that caffeine promotes the formation of ketones. Pay attention to how you react to it, and try decaffeinated coffee if the side effects are challenging for you. Avoid sweeteners and creamers – coffee should be black.

What about milk?

Are you allowed to drink milk during interval fasting

Milk falls into the gray area, and there’s a lot of controversy about whether it’s part of fasting, and it all depends on how much you drink of it. If you add a little (1-2 tablespoons) milk to your coffee or tea in the morning, it should be low enough in calories and carbohydrates to keep you in a fasting state. You may even find that a splash of milk helps with initial hunger if you are new to fasting.

But a ¼ cup or more will break your fast. Dairy products contain calories and naturally occurring sugars/carbohydrates. For example, one cup of milk contains 100 calories and 12 grams of carbohydrates. Even though there are proteins and fats that slow the rise in blood sugar, drinking milk still triggers an insulin response.

Drinking apple cider vinegar during interval fasting is allowed

Apple cider vinegar helps against cravings during interval fasting

If you get hungry during your fast, try drinking a few tablespoons of apple cider vinegar dissolved in a glass of water. You will find that the vinegar helps against cravings .

What drinks should you avoid during fasting?

What not to drink under any circumstances during interval fasting

Avoid drinks with more than 9 calories such as coconut water, freshly squeezed juices and alcohol. Avoid flavored drinks, even those with no calories, as they contain artificial sweeteners that can increase insulin levels and interfere with fasting.

If you don’t like regular coffee or tea, try adding a pinch of cinnamon or another spice. Experiment, but save the high-calorie drinks for the dinner window.