Intermittent fasting is a powerful tool for weight loss and metabolic health, but what you drink during your fasting window can make or break your success. Let’s dive into the best and worst drink choices to keep you in fat-burning mode while fasting.
The Hard No’s: Drinks That Break Your Fast
While it might seem like anything goes as long as it’s not food, certain drinks can sneakily kick you out of a fasted state:
1. Juices (Even Green Juices)
Even if it’s organic or freshly pressed, fruit and vegetable juices will raise your blood sugar and pull you out of fasting mode. Save these for your eating window.
2. Regular & Diet Sodas
Regular soda is packed with sugar that will spike insulin. But even diet sodas with artificial sweeteners can raise insulin levels and trigger hunger. Avoid both while fasting.
3. Alcohol
While alcohol itself may not raise blood sugar, it’s stressful on the liver – the very organ that produces ketones to keep you in fat-burning mode. Enjoy your drinks during eating hours instead.
The Green Lights: Drinks That Won’t Break Your Fast
These beverage options will keep you hydrated and in a fasted state:
1. Water (Still or Sparkling)
Plain water is always a safe bet. For an extra nutritional boost, try mineral-rich sparkling waters like Gerolsteiner or Pellegrino.
2. Hydrogen Water
Hydrogen-infused water can help combat hunger by feeding beneficial gut bacteria. It’s a great option for longer fasts.
3. Yerba Mate Tea
This South American herbal tea has been shown to support fat burning and suppress appetite. Enjoy it hot or iced during fasting.
4. Unsweetened Ginger & Lemon Juice
Fresh ginger and lemon juice (with no added sugar) can actually support the liver’s production of ketones. Plus, the bitter flavor may help curb cravings.
5. Electrolyte Blends
Electrolyte powders or drops (like Element) mixed into water can replenish minerals lost during fasting. You can even add a scoop of amino acids for extra nutritional support without breaking your fast.
6. Black Coffee
Coffee on its own won’t kick you out of fasting mode. For an extra fat-burning boost, try blending in some MCT oil, which helps produce ketones.
The Maybe’s: Drinks to Approach with Caution
Some drinks fall into a gray area and may or may not break your fast, depending on your individual response:
- Powdered greens or reds supplements
- Collagen powder
- Bone broth
The only way to know for sure is to test your blood sugar before and after drinking them. If your blood sugar stays stable or drops, you’re likely still in a fasted state. But if it rises by more than 5-10 points, consider saving these drinks for your eating window or to break your fast strategically.
Bonus Hack: Exogenous Ketones for Mental Clarity
For an occasional brain boost during longer fasts, try mixing a scoop of exogenous ketones with a bit of amino acid powder. This can heighten mental clarity and focus without pulling you out of fat-burning mode. Just use this trick sparingly, as relying too much on exogenous ketones can make it harder to produce your own over time.
Your Fasting Drink Questions, Answered
Can I drink flavored sparkling water while fasting?
As long as it’s unsweetened and doesn’t contain artificial sweeteners or sugar alcohols, flavored sparkling water is generally safe during fasting. Always check the label for sneaky ingredients.
Is it okay to add lemon to my water while fasting?
Yes, adding a squeeze of fresh lemon juice to your water is fine and won’t disrupt your fast. The small amount of calories is negligible.
What about cream or MCT oil in my coffee?
Heavy cream will likely break your fast due to the carbs and protein. However, pure MCT oil blended into black coffee can actually support ketone production. As with anything, test your blood sugar response to be sure.
When in doubt, stick to plain water, sparkling water, black coffee, and herbal teas during your fasting window. But by strategically incorporating some of these fasting-friendly drinks, you can add variety, curb cravings, and even enhance your fasting results. Happy sipping!