Intermittent fasting and drinks: what’s allowed?

Introduction

Intermittent fasting is becoming increasingly popular, reflecting a society that is growing more mindful of nutrition, health and the body in general. It is not a diet in itself; rather, it provides a framework for eating regularly and healthily within a set time window. This means you can eat and drink whatever you like during your eating window. Whether it is a soft drink, coffee with milk, water or tea, intermittent fasting does not restrict you during that phase.

In this article, we’ll give you an overview to help you choose what to drink as part of your intermittent-fasting routine.

Contents

1. Can you drink during intermittent fasting?
2. Which drinks are allowed during intermittent fasting?
3. Drinks to avoid during intermittent fasting
4. Conclusion

1. Can you drink during intermittent fasting?

Intermittent fasting differs from religious fasting, when neither eating nor drinking is allowed. During intermittent fasting, you can drink anything that contains no calories.

Being able to drink gives intermittent fasting some advantages over other fasting methods. Fluids on an empty stomach also help clear away residue and keep your blood pressure stable. You can continue drinking your usual 2 to 3 litres. Additional litres can also help reduce hunger and flush waste products, such as toxins, from the body.

So you can drink several litres a day without concern.

2. Which drinks are allowed during intermittent fasting?

Intermittent fasting is intended to encourage your body to use up excess sugars and fats before you take in new nutrients. For more about how it works, the studies and the health benefits of intermittent fasting, see our main article. In general, any drink with no or very few calories is allowed. Water is the best choice, but if you want something with flavour, that is allowed too. Here are a few options:

1. Tea—any kind of tea. For example, Guayusa tea can help curb appetite and hunger. It also contains caffeine and other stimulating compounds, which together provide a pleasant, long-lasting effect.
2. Coffee. If you drink coffee during intermittent fasting, it should be black, without milk or sugar. We still recommend avoiding it, as coffee on an empty stomach can cause heartburn.
3. Zero-calorie effervescent tablets. Choose flavoured tablets only, with no sugar or other ingredients such as fruit concentrates.
4. Zero-calorie soft drinks. Like effervescent tablets, they may not be the ideal choice, but intermittent fasting does not rule them out; they are allowed drinks.

3. Drinks to avoid during intermittent fasting

You can have the permitted drinks during both the eating and fasting windows. Drinks that contain calories, on the other hand, should only be consumed during the eating window; they are not ‘allowed’ during the fasting window.

Examples of drinks to avoid during intermittent fasting include:

1. Soft drinks such as cola
2. Sweetened iced tea
3. Coffee with milk and sugar
4. Tea with milk and sugar
5. Juice
6. Fruit smoothies
7. Alcohol
8. Energy drinks
9. Milk and alternatives

4. Conclusion – what to drink during intermittent fasting

Intermittent fasting is not a diet that tells you what you should eat or drink. In general, anything is allowed, but during the fasting window you should stick to calorie-free drinks such as water and Guayusa tea. Coffee is also allowed during intermittent fasting, as long as you drink it without milk. Because it may cause heartburn, coffee is best enjoyed in moderation. Guayusa has an alkalising effect and reduces hunger, making it an ideal companion during intermittent fasting.

Avoid soft drinks, milk, alcohol and juice during the fasting window; have them only during the eating window.