Now that you understand the benefits of Intermittent Fasting (IF), as well as the difference between a fasting window and eating window, I’m sure you are wondering what you can consume during a fast. Keep reading for a short but sweet article on fasting approved beverages.
As we learned in my last 2 articles, one of the main goals for IF is to keep blood sugar levels low and to avoid spiking insulin. In order to remain in a fasted state you cannot raise insulin levels. If you do then the benefits of IF are voided. This of course means that anything consumed while you are fasting cannot raise your insulin levels. For that reason fasting approved beverages do not contain any calories, carbohydrates, protein, or fat.
Here is a list of both fasting approved beverages and things to avoid during a fast.
Fasting Approved Beverages:
- Black coffee
- Tea (green, black, or herbal – avoid anything with real fruit in it)
- Pure liquid Stevia
- Plain soda water or Stevia flavoured soda water
- Zevia sodas
- Apple cider vinegar
- Calorie-free electrolyte powders sweetened with Stevia (click here for my favourite)
Not Fasting Approved:
- Milk, cream, butter or MCT/coconut oil in your coffee (sorry!)
- Sodas or beverages flavoured with Aspartame, sugar alcohols, Splenda or any other sweetener other than Stevia
- Bone broth (that’s right it contains protein and fat!)
- Any drink powders containing calories (read the label)
Of course it goes to say that all foods consumed will also break your fast. I also recommend taking any supplements you can with your meals, especially food-based supplements and oils, because these could break your fast.
Now if you are just starting off with IF and need to put a little MCT oil in your coffee to keep you tied over in the beginning, this is ok. But it is something you will need to cut out as your body becomes fasting adapted, especially if you would like to achieve all of the health and fat-loss benefits of IF.
It also depends on what your goals for fasting are. If you are looking for the Autophagy benefits it is actually recommended that nothing be consumed during your fast except water. You can work up to this if you would like however. I still have electrolytes in my water while fasting as well as 1 cup of green tea. On my longer fasting days I also have a can of Zevia Root Beer mid-afternoon as I find the carbonation very filling.
Have a question about something missing from the list? Leave me a comment below. And please share this article with someone else who you think would benefit.