Intermittent Fasting (IF) has become increasingly popular in recent years, especially among those aiming to lose weight or kickstart their fitness journey. Yet, many people remain unsure about what is truly allowed during the fasting window. Are at least certain drinks allowed to be consumed, or does fasting strictly mean avoiding all edibles?
In an interaction with the OnlyMyHealth team, Nidhi Sahai, Head of Clinical Dietetics and Nutrition at Max Super Speciality Hospital, Vaishali, shares her thoughts and a few drinks that can be had without breaking the fast.
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What Is Intermittent Fasting?
Intermittent Fasting (IF) is an eating pattern that cycles between periods of eating and voluntary fasting on a regular schedule. Rather than focusing on what to eat, it focuses on when to eat, often involving 16-hour daily fasts or restricting calories on two non-consecutive days a week. Some of the popular IF methods include:
- 16:8 Method: fasting for 16 hours and eating during an 8-hour window.
- 5:2 Method: eating normally for 5 days and restricting calories for 2 days.
- Alternate-Day Fasting: fasting every other day or having very low-calorie intake.
Sahai says that the aim is to give the body time to rest, improve insulin sensitivity, promote fat burning, and reduce inflammation.
Which Drinks Are Safe During The Fasting?
Ideally, during an intermittent fasting window, you should refrain from eating or drinking anything. However, you can consume water and zero-calorie beverages. According to Sahai, to maintain a fast, drinks should be free of calories, sugars, and artificial sweeteners. Some of the safe options include:
Plain Water
Water is allowed and recommended during intermittent fasting. This is because it provides hydration without adding calories or affecting blood sugar and insulin levels, helping to prevent dehydration and support the body's normal functions during a fast.
Studies also suggest that drinking patterns may also influence your hydration levels. A 2022 study published in Frontiers in Nutrition found that Indonesian adults often fall short of recommended fluid intake during Ramadan, averaging about 1.6 litres a day. While most followed a 2-4-2 drinking pattern (two glasses at iftar, four at night, and two at suhoor), those who used a 4-2-2 pattern were more likely to stay properly hydrated. The findings suggest adjusting drinking habits can help maintain hydration during fasting.
Staying hydrated can also help manage side effects of fasting like fatigue and lightheadedness. While research on the health effects of water fasting is ongoing, studies suggest benefits such as weight loss, improved insulin sensitivity, reduced markers of heart disease, and increased energy.
Black Coffee And Green Tea
According to Sahai, coffee and green tea are not only safe but may also support fat metabolism during fasting.
Coffee can also help reduce the risk of metabolic syndrome. A study published in the British Journal of Nutrition included over 8,000 Korean adults and found that drinking coffee 3–4 times a day was linked to a lower risk of metabolic syndrome, while drinking 5 or more cups did not show the same benefit.
Therefore, moderation is key – too much caffeine may cause dehydration, restlessness, or digestive discomfort.
Also Read: Does Intermittent Fasting Affect The Heart? Expert Sheds Light
Herbal Teas And Lemon Water
Herbal teas without added fruits or sweeteners are generally safe, says Sahai. She further recommends having lemon water during the intermittent fasting window.
“Lemon water in very small amounts (a squeeze of lemon in plain water) is usually acceptable and may aid hydration,” she shares. The good news is that plain lemon water does not break your fast, as it contains minimal calories. However, the moment you add honey or any other form of sweetener, your body will stop the fasting state and utilise the ingested calories.
Hence, it is crucial to avoid large quantities of lemon juice, as it contains calories.
Are Zero-Calorie Drinks Safe To Drink?
“Although labelled “zero-calorie”, drinks with artificial sweeteners, like diet sodas or flavoured waters, can still trigger an insulin response in some people, which may interfere with the metabolic benefits of fasting,” explains Sahai. “They can also increase cravings, making fasting harder to maintain.”
Therefore, it is important to not get distracted by labels that claim ‘zero-calorie’; rather, read the ingredients list and make your decisions wisely.
Drinks You Should Avoid During Fasting
Here are the drinks you should avoid completely during fasting:
- Fruit juices (even freshly squeezed)
- Milk or milk-based drinks
- Sugary drinks such as sodas and packaged beverages
- Alcohol in any form
- Energy drinks, especially those with hidden sugars or additives
A Final Word
In her concluding remarks, Sahai says, "During intermittent fasting, hydration is essential, but the wrong choice of drinks can undo the effort. Stick to water, black coffee, unsweetened tea, or herbal infusions. Avoid sugary, milky, or artificially sweetened beverages to preserve the true benefits of fasting – better metabolism, improved energy balance, and potential weight control.