Knowing what you can drink during intermittent fasting is crucial to staying in a fasted state while keeping energy levels high and hunger under control. The wrong drink can spike insulin and break your fast, while the right one can amplify fat burning and even improve focus.
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Why Your Drink Choices Matter During a Fast
When you're in a fasted state, your body shifts to using stored fat for energy. Certain drinks—especially those with calories, sugar, or artificial sweeteners—can disrupt this process. Choosing the right beverages helps support the health benefits of intermittent fasting, including fat loss, improved metabolism, and better mental clarity.
Best Drinks That Won't Break Your Fast
Below are the top drinks that are safe during a fast and may even enhance its effects:
Water
The ultimate fasting drink. Water keeps you hydrated, supports detoxification, and can help suppress hunger. You can enjoy it plain, mineral, or sparkling—as long as it's zero-calorie and unsweetened.
Black Coffee
Rich in antioxidants and nearly zero calories, black coffee can enhance fat oxidation and suppress appetite. Just don’t add cream, sugar, or flavored syrups.
Herbal Teas
Teas like peppermint, ginger, or chamomile are caffeine-free, calorie-free, and soothing. They support digestion and help you stay calm during longer fasts.
Green Tea
Green tea contains catechins and a small amount of caffeine, both of which support metabolism. It’s one of the most recommended beverages for fasting and weight loss.
Apple Cider Vinegar (Diluted)
Mix 1–2 teaspoons in a glass of water. ACV can help stabilize blood sugar and support digestion. Just make sure not to overdo it or drink it undiluted.
Drinks That May Break Your Fast
Some drinks may seem harmless but can actually trigger insulin or provide calories. Avoid these if you’re fasting for weight loss or autophagy:
Bone Broth
It’s nutritious but not calorie-free. Bone broth is rich in collagen and minerals, which can support gut health during longer fasts, but it breaks a strict fast.
Milk and Plant-Based Milk
Even unsweetened almond milk contains small amounts of calories and protein. Any milk (dairy or alternative) technically breaks a fast, especially if consumed in larger quantities.
Diet Sodas
While calorie-free, artificial sweeteners may trigger insulin in some individuals and increase cravings. Studies are mixed, so it’s safer to avoid them.
Bulletproof Coffee
Though popular in keto circles, coffee with butter or MCT oil contains calories and fat, which technically breaks a fast—though it may still support ketosis. Learn more in our guide on keto-friendly foods.
Can You Drink During a Fast for Autophagy?
If your fasting goal is autophagy (cellular cleanup), you'll want to keep intake strictly zero-calorie. In this case, water, black coffee, and plain tea are safest. Even small calories from bone broth or sweeteners can disrupt autophagy mechanisms.
Tips for Staying Hydrated During Intermittent Fasting
- Start your morning with a big glass of water—add lemon if you’re not fasting for autophagy.
- Set reminders to sip throughout the day.
- Use electrolyte water if you feel fatigue or dizziness.
- Track fluid intake with a water bottle marked by ounces or liters.
What to Drink for Energy Without Breaking a Fast
If you need a midday boost, black coffee or green tea are ideal. For hydration with minerals, sparkling mineral water (unsweetened) or a pinch of sea salt in your water can help. Avoid energy drinks—even zero-calorie ones—as they often contain insulin-spiking ingredients.
How Drinks Affect Fasting Goals
Your beverage choices should align with your goals:
- Weight loss: Stick to zero-calorie drinks like water and tea.
- Mental clarity: Black coffee and green tea boost focus naturally.
- Gut healing: Bone broth is helpful but breaks the fast—use only if needed.
- Autophagy: Water, black coffee, and green tea only.
Can You Add Lemon or Cinnamon to Water?
Small amounts of lemon juice or cinnamon typically don’t break a fast, but use sparingly. They may offer antioxidant and blood sugar support. If fasting strictly for autophagy, it’s best to skip any additives.
Conclusion: Be Smart About What You Sip
Intermittent fasting is a powerful tool, but the drinks you choose can make or break your progress. Always read labels, avoid hidden sugars, and prioritize clean, zero-calorie options. When in doubt, water is your best friend. And if you’re new to fasting, read our ultimate beginner’s guide.
For more evidence-based info, check out this guide from Healthline on what to drink during fasting.
If you're planning your meals post-fast, these low-calorie soup recipes are perfect to break your fast gently while staying in a fat-burning zone.
Frequently Asked Questions
Can I drink flavored water during intermittent fasting?
Most flavored waters contain sweeteners or additives that may spike insulin. Always choose plain, unflavored water to be safe.
Does black coffee break a fast?
No, black coffee does not break a fast and may actually enhance fat burning and focus. Just don’t add any milk or sugar.
Is it okay to drink electrolytes while fasting?
Yes, as long as they don’t contain calories or sugar. Electrolytes can prevent fatigue, headaches, and cramps during prolonged fasts.
Can I drink green tea at night while fasting?
Yes, but consider opting for decaf green tea or herbal tea to avoid sleep disruption.
What’s the best drink to break a fast?
A glass of water followed by something gentle like bone broth or a smoothie with whole-food ingredients is ideal for easing your digestive system back into eating.