Can You Drink Zero Calorie Drinks While Intermittent Fasting?

During intermittent fasting, you can consume zero-calorie drinks, like coffee, lemon water, and diet soda. Such drinks typically don’t spike your insulin and keep you in ketosis (fat-burning state). However, pay attention to the ingredients of the drink and avoid those with questionable sweeteners that may break fast or cause health issues. 

Zero Calories Drinks That Don’t Break a Fast

Whether you’re following the popular 16:8 intermittent fasting or going all out with 24 to 48 hours of fasting, zero-calorie drinks are acceptable. 

It’s important to get plenty of fluids while intermittent fasting to ensure you’re hydrated. These drinks can also be enjoyed during your feeding window so as to cut down on sugar intake. 

When intermittent fasting, logging everything you eat or drink can make a big difference. An app like Fastic does just that so you can keep track of what you consume during and after breaking your fast. 

Here are drinks you can consume while intermittent fasting:

Green Tea 

Most teas have very few or zero calories, making them suitable for intermittent fasting. However, you should avoid adding sugar or even milk to the tea, as these can lead to an insulin response. 

Green tea, in particular, can be highly beneficial for intermittent fasting. First, it doesn’t break the fast. Second, it has myriad benefits. It’s rich in antioxidants that fight free radicals in your body and help with cell repair. 

Studies show that green tea may even help prevent certain types of cancer and lower some markers of cognitive decline from illnesses like Alzheimer’s. 

Black Coffee

Black coffee is also a safe choice for intermittent fasting as it has no calories. And no calories means no glucose addition to your bloodstream. 

Intermittent fasting can be accompanied by fatigue and laziness, so a cup of coffee can provide that kick that wakes you up. Like green tea, coffee also has antioxidants that can help free radicals from damaging cells. 

Lemon Water

One of the best zero-calorie drinks for weight loss is lemon water. You can have it while fasting to hydrate yourself and make water a tad bit zingy. Lemons do have calories and even sugar, but those are almost negligible. Lemon juice infused in water won’t activate an insulin response, so drinking during a fast is safe. 

This all-natural, zero-calorie drink has plenty of health benefits. It can help maintain body pH levels, lower blood pressure, and improve digestion.

Sparkling Water/Flavored Water

Sparkling or flavored water has zero calories. So, it can be consumed while intermittent fasting. Sp sparkling water can be a great alternative if you’re craving carbonated drinks during your fast. Similarly, flavored water can satisfy your taste buds and make you feel refreshed. 

Diet Soda

Diet soda like Coke or Pepsi doesn’t break a fast as it contains artificial sweeteners. However, these zero-calorie drinks are sometimes discouraged because of their artificial sweeteners. If you’re craving soda, you can consume it without coming out of your fasted state. However, keep your intake in check. 

Zero-Calorie Electrolyte Drinks

Like diet soda, zero-calorie electrolyte drinks are OK to drink while intermittent fasting. In fact, if you’re fasting for long periods (24 hours or more), you should take an electrolyte drink to replenish necessary minerals like sodium, potassium, and calcium.

Lack of sodium and other minerals can lead to dizziness, headaches, and fatigue, which will only make your fast more difficult to pull through. 

Cons to Consider

Just because something is zero-calorie and doesn’t break your fast doesn’t mean it’s also good for you. Some of the no-calorie drinks above have drawbacks that you should consider. 

Avoid Too Much Caffeine

Keep your caffeine intake small because high consumption of coffee can have side effects, such as anxiety, headaches, and insomnia. While it will make you feel refreshed, it may also result in a downer. 

You can use the Fastic app to keep track of your caffeine intake through coffee and other drinks. 

Hunger Cravings from Diet Soda

Although diet soda won’t break your fast, it may increase your hunger, making it harder to keep it. The sweetness from diet soda may temporarily satisfy your sweet cravings, but ultimately, it will make you crave more of it. So, again, moderation is advised. 

Potential Side Effects of Some Artificial Sweeteners

Some artificial sweeteners are linked with negative impacts on the digestive system. Regular and long-term use of sweeteners like sucralose, saccharin, and stevia may lead to changes in gut microbiota. While more research is needed to further confirm these side effects on healthy individuals, it’s better to be safe than sorry. Consume these sweeteners in moderation. 

Disclaimer: It’s advised to speak with a health professional before beginning intermittent fasting or a diet program. There may be side effects for people with certain medical conditions.