Tim Börner is a dedicated intermittent fasting advocate and user engagement specialist with a deep passion for promoting a healthy and balanced lifestyle. Based in Germany, Tim has been an integral part of the Fastic team for several years, where he combines his expertise in user engagement with his personal commitment to intermittent fasting. His approach is rooted in the belief that a harmonious blend of disciplined eating habits and mindful living is key to overall well-being.
If you’re fasting, particularly intermittent fasting, you can consume certain drinks that won’t break your fast. These include sugar-free or zero-calorie drinks like diet soda, tea, coffee, and lemon juice. Of course, water won’t break your fast unless you’re dry fasting, in which case all foods and drinks are off-limits. Knowing what is safe to consume during a fast can help you ace it like a pro and achieve your health goals.
So, without further ado, let’s explore what doesn’t break a fast. Keep in mind that not everything that doesn’t break a fast is a healthy choice.
Water has no calories, so it is safe to drink it during an intermittent fast. In fact, it’s highly recommended that you keep drinking water periodically, as that will help make your fast a bit easier.
Dehydration is a common side effect of fasting, especially long fasts. So, it’s imperative to drink plenty of water during this period. You should aim to drink at least two liters of water daily.
The Fastic app can help you reach your hydration goals. It’s an assistant for intermittent fasting that allows you to set hydration reminders so you won’t forget to drink that much-needed glass of water during your fast.
You can also introduce flavored water enhancers to make it more flavorful. However, moderation is advised as such enhancers typically contain artificial flavors, colors, and sweeteners.
Teas, when brewed with just plain water, are incredibly fast-friendly. Most green and herbal teas contain antioxidants that are beneficial for the body. Research indicates that polyphenols in tea may help reduce the risk of life-threatening diseases like stroke, heart disease, and diabetes.
The traditional tea varieties (black, oolong, white, and green) contain caffeine, which can also temporarily boost energy. That may be helpful if you’re feeling lethargic from not eating anything. However, caffeine has its fair share of side effects, so you may choose to avoid them.
Herbal teas are a great alternative to traditional tea if you don’t want the caffeine buzz. Some of the most common are hibiscus, moringa, chamomile, and peppermint.
Ensure you’re not adding milk or sugar to your tea, as those additions will break your fast.
Diet soda typically has few or no calories at all as it contains artificial sweeteners like aspartame and sucralose instead of regular sugar. So, these sodas won’t stimulate an insulin response, which is the marker of a fast-breaking.
While diet soda can provide some hydration and a temporary satiety of flavor for your taste buds, it’s not the healthiest choice. Certain ingredients in these sodas, mainly artificial sweeteners and phosphorus, are linked with potential health issues. For instance, a recent study found that long-term use of aspartame and other similar sweeteners is associated with changes in the gut microbiome. Although more research is warranted to confirm these findings, it’s best to be safe than sorry and limit your consumption of things with artificial sweeteners like diet soda.
Although lemon juice isn’t zero-calorie, it actually has very little sugar to break your fast. So, drinking lemon juice (lemon water) is acceptable during a fast. Its glycemic index is low, meaning it doesn’t cause a sudden, significant rise in blood glucose levels.
But why drink it? For starters, it can add a flavor kick to your water. More importantly, lemons have several well-known health benefits. Did you know that lemon juice can improve iron absorption from plant sources? A British Journal of Nutrition study found that its impact on iron absorption was noticeably higher than other fruit juices.
Although research findings are mixed, some support the popular belief that lemon juice can help with weight loss. Although it may not shed pounds the next day, it will definitely give you the goodness of vitamin C and other micronutrients.
Black coffee without any sugar won’t break your fast. So you can sip on that cup of Americano in the morning or during the day worry-free. As you know, coffee is rich in caffeine, which will provide that energy spike when you’re feeling a bit lazy, which is common during fasting.
But coffee has other health benefits, too. A review of many studies found that drinking coffee (both caffeinated and decaf) may lower the risk of type 2 diabetes.
But don’t go crazy with coffee consumption during a fast, especially if it has caffeine. As a diuretic (increases urination), coffee may cause dehydration.
If you’re a coffee lover and need multiple cups, ensure you drink plenty of water. Again, Fastic can save the day. Set hourly hydration reminders and carry with you a water flask or bottle. Fastic can also help you clock your fasting hours to know exactly when to break your fast and when to begin again.
As you can guess, they are pretty much liquids that are okay to consume during a fast. That’s because most solid foods contain calories (including those from sugar), so they risk breaking the fast. Fasting doesn’t have to be so complicated. And there’s plenty you can drink to make it go easier.
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.
With Fastic, millions of people have achieved their desired weight, overcome disease and regained their quality of life.
Take the Quiz