Intermittent Fasting is a very popular diet trend.
Basically, it is alternating cycles of time periods where you eat and time periods where you fast.
There are numerous studies that show that Intermittent Fasting can help to promote weight loss, as well as a ton of other benefits.
What exactly is Intermittent Fasting (IF)?
It sounds intimidating, but it really isn’t.
Everyone fasts daily while they sleep, if you stop eating an hour before bed, sleep for 8 hours, and don’t eat for an hour after you wake up, you have already fasted 10 hours!
What IF does is extend that fasting period longer so your body is forced into using your stored energy.
There are many different time tables that people use. The most popular (and the one I use) is called the 16/8 method.
I think this one is the easiest because you fast for 16 hours and have an 8 hour eating window. I find this easy to achieve by skipping breakfast, then having lunch at noon and finishing dinner by 8pm.
There are other, methods like 18/6, 20/4, one meal a day and even extended fasting where people fast for 48 hours or more before eating. However, longer fasts are only recommended for highly experienced fasters, or under direct doctor supervision.
It is always recommended to consult your physician before you change your eating habits.
But if you’re here, you probably already know all about that and just want to know what you can consume during your fast!
5 Things You Can Drink During Fasting
Water is always allowed.
In fact, you should be making sure you’re drinking plenty during your fast. It’s important to stay hydrated.
The recommended intake of water is half of your body weight in ounces. So, if you weigh 160 pounds, you should be drinking at least 80 ounces of water per day.
If that number is way higher than you normally drink, start increasing your amounts little by little every couple of days until you are where you need to be.
Keep in mind that if it’s hot outside, or if you’re exercising, you will need to take in a little more.
Black coffee is also always allowed.
However, you should still be mindful of your caffeine intake since fasting can lower you’re tolerance.
A cup of coffee, with no cream or sugar, has about 5 calories. As long as it’s consumed in moderation, it will allow your body to stay in a fasting state.
Black coffee can also act as an appetite suppressant. I drink black coffee every morning before my eating window starts and it helps to keep me full.
If you aren’t a coffee drinker, or just can’t handle it without milk or sugar, tea might be a great option for you.
There are a ton of varieties of tea, and I’m certain there is one you will like.
Green tea is said to have similar benefits to black coffee when it comes to caffeine content and appetite suppressing.
However, black teas, white teas, oolong teas, and herbal teas are all allowed.
I prefer hot oolong tea if I have already had my coffee and I’m starting to feel hungry. It helps to make me feel a little fuller until my eating window.
I also like to use herbal teas as dessert and night time snacks. Peppermint tea after dinner satisfies my dessert cravings.
Sleepy time herbal tea is also great for a bedtime snack, or even a midnight snack. This is my favorite!
Bone broth is great if you’re on an extended fast.
While fasting, hydration is the most important, but you also need to make sure you are keeping your electrolytes in check too.
You usually get electrolytes thorough food and staying hydrated helps to keep them balanced. When you aren’t consuming any food and drinking plenty of water, you can lose some extra electrolytes.
Rather than reaching for a sugar-free sports drink, try a cup of bone broth instead. It contains some salty goodness to help balance your electrolytes, but also has some great minerals in there too.
It isn’t completely calorie free though, so I wouldn’t drink it during a regular fast, but maybe have a cup shortly before breaking a 20 hour fast, and definitely have some if you’re fasting any longer than that.
These little ready-mix bone broth sticks are my favorite! They are so delicious, I usually just drink it for fun!
Apple Cider Vinegar
This isn’t one I have personally tried, but I have heard a lot about it.
Some claim that it helps with appetite suppression. Other claim it can also helps with metabolism and fat loss.
While I haven’t found any promising studies that any of that is true, it definitely helps with a sore throat.
But, if you’re really hungry and looking for appetite suppression, definitely give this a try! Sometimes all you need is flavor other than water or tea, and this has it.
Just mix 1 tablespoon of vinegar with a large glass of water.
Make sure your getting the right vinegar though, it has to be apple cider vinegar with the mother. The other stuff is just straight filtered vinegar and we want to make sure any good stuff is still in there. This one is exactly what you need!
I hope this list of 5 things you can drink during intermittent fasting is helpfu for youl!
Drop a comment and let me know what your favorite fasting drink is!