What drinks are allowed when fasting? People fast for many different reasons and there are many types of fasting, so the drinks you can have depend on your goal and the type of fast you follow.
Can you drink water during fasting?
Yes, you can drink water during any type of fast. Water has zero calories and will not break your fast. Your body needs water to stay alive and every cell, tissue and organ in your body needs it to work properly. During fasting periods you should drink water to stay hydrated, prevent headaches and reduce hunger. You can drink as much plain water as you need, and health experts recommend drinking 8 to 12 glasses of water per day.
Does black coffee break a fast?
No, black coffee does not break your fast. Black coffee has less than 5 calories per cup and contains no sugar or protein, so it will not trigger an insulin response or stop fat burning. Studies show coffee can actually help with fasting by reducing hunger and increasing fat burning by 4 to 5%. Coffee also helps you stay alert and focused during fasting periods. Just make sure to drink it black with no sugar, milk or cream added.
Can you drink tea while fasting?
Yes, most teas are allowed during fasting. Plain tea without milk, sugar or sweeteners has zero to 5 calories per cup and will not break your fast. Green tea, black tea, white tea, herbal tea and oolong tea are all fine to drink. Green tea can even boost your results because it increases fat burning and speeds up metabolism. Drink tea plain and avoid adding honey, lemon juice with sugar, or milk if you want to stay in a fasted state.
What about zero calorie drinks?
Zero calorie drinks like sparkling water, diet soda and sugar-free energy drinks technically will not break a fast because they have no calories. However, artificial sweeteners in these drinks can trigger an insulin response in some people, which could slow down fat burning. Diet drinks may also increase cravings and make fasting harder. If your goal is weight loss or metabolic health, stick to water, black coffee and plain tea instead of artificially sweetened drinks.
Are bone broth and protein shakes allowed?
No, bone broth and protein shakes will break your fast. Bone broth contains 30 to 50 calories per cup plus protein and minerals that will trigger digestion and stop the fasting state. Protein shakes have 100 to 200 calories and 20 to 30 grams of protein, which definitely breaks a fast. Save bone broth and protein drinks for your eating window if you do intermittent fasting.
Can you drink alcohol when fasting?
No, alcohol breaks a fast. All alcoholic drinks contain calories, with beer having 150 calories per bottle, wine having 120 calories per glass, and spirits having 100 calories per shot. Alcohol also stops fat burning because your body must process the alcohol first before burning any fat. Drinking alcohol on an empty stomach during a fast can also cause low blood sugar, dizziness and nausea. Wait until your eating window to have alcoholic drinks.
What breaks a fast and what does not?
Drinks that break a fast include anything with calories, sugar, protein or fat. This includes milk, juice, soda, smoothies, sports drinks, lemonade, flavored coffee drinks and meal replacement shakes. Even small amounts of calories from cream in your coffee or a splash of juice can stop autophagy and fat burning.
Drinks that do not break a fast include plain water, black coffee, plain tea and sparkling water with no added sweeteners. These drinks have zero to 5 calories and will not trigger insulin or stop the metabolic benefits of fasting.
Does lemon water break a fast?
It depends on how much lemon you add. A squeeze of fresh lemon in water has about 5 calories, which is small enough that most experts say it will not break a fast. However, if you add multiple lemon slices or tablespoons of lemon juice, the calories add up and could trigger a small insulin response. If you want the safest option, drink plain water during your fast and save lemon water for your eating window.
What can you drink during intermittent fasting?
During the fasting window of intermittent fasting you can drink water, black coffee, plain tea and sparkling water. These drinks will keep you hydrated and help control hunger without breaking your fast. During your eating window you can drink anything you want including milk, juice, smoothies, protein shakes, alcohol and regular coffee with cream and sugar.
Can apple cider vinegar break a fast?
No, apple cider vinegar will not break your fast if you use small amounts. One to two tablespoons of apple cider vinegar mixed in water has about 5 to 10 calories, which is low enough to maintain a fasted state. Some studies suggest apple cider vinegar may even help with fasting by reducing blood sugar spikes and improving insulin sensitivity. Just make sure to dilute it in water and do not add honey or sweeteners.
Frequently Asked Questions
Does drinking water help you lose weight when fasting?
Yes, drinking water during fasting helps with weight loss because it keeps you hydrated, reduces hunger, helps your body burn fat and prevents you from mistaking thirst for hunger. Water also has zero calories so you can drink as much as you need.
Will gum or mints break my fast?
Yes, most gum and mints will break your fast because they contain sugar or artificial sweeteners that trigger insulin. Even sugar-free gum has 5 to 10 calories per piece and the act of chewing signals your digestive system to start working, which can break a fast.
Can I drink coconut water while fasting?
No, coconut water breaks a fast because it contains 45 to 60 calories per cup plus natural sugars. These calories and sugars will trigger insulin and stop fat burning. Save coconut water for your eating window.
What happens if you accidentally break your fast?
If you accidentally drink something with calories during your fast, do not panic. Just stop consuming it and continue your fast. The metabolic benefits of fasting start to kick in after 12 to 16 hours, so even if you break your fast early you still get some benefits. Just get back on track with your next fasting period.
How long does it take for a drink to break a fast?
A drink with calories, protein or sugar breaks your fast immediately. Your digestive system starts working within minutes of consuming food or caloric drinks, which stops autophagy and fat burning and triggers insulin release.
The drinks you can have while fasting are simple and straightforward. Stick to water, black coffee and plain tea during fasting periods to get the full metabolic benefits and save all other drinks for your eating window.
