What to Drink During Intermittent Fasting: A Comprehensive Guide

Are you trying to navigate the dos and don’ts of intermittent fasting? You’re not alone; many are seeking clarification on what beverages they can consume during their fasting periods.

This article simplifies this dilemma by providing a comprehensive guide that explores both suitable and unsuitable drinks while intermittently fasting. Stay thirsty for knowledge, let’s quench your curiosity!

Key Takeaways

  • Suitable drinks during intermittent fasting include water, black coffee, unsweetened tea, apple cider vinegar (in moderation), bone broth (in moderation), and flavored water (in moderation).
  • Water is essential for hydration and can help prevent fatigue during fasting.
  • Black coffee is a zero – calorie beverage that can keep you full between meals and reduce cravings.
  • Unsweetened tea provides hydration and comes in various flavors to satisfy your preferences.
  • Apple cider vinegar can aid digestion and weight loss if consumed in moderation.
  • Bone broth is nutritious, supports gut health, and helps keep you feeling full while fasting.
  • Flavored water options offer taste variety without adding extra calories.
  1. Stay hydrated during intermittent fasting by drinking plenty of water throughout the day.
  2. Enjoy black coffee or unsweetened tea to curb cravings between meals without breaking your fast.
  3. Limit consumption of apple cider vinegar, bone broth, and flavored water to ensure they don’t interfere with your fasting goals.

What Can You Drink During Intermittent Fasting?

During intermittent fasting, you can enjoy beverages such as water, black coffee, unsweetened tea, apple cider vinegar (in moderation), bone broth (in moderation), and flavored water (in moderation).


Water sits at the top of the list for drinks you can have during intermittent fasting. It’s not only calorie-free, but essential to our entire well-being and bodily functions. Hydration helps prevent feelings of fasting-induced fatigue and aids in detoxification processes while fasting.

You’ll find that sipping on water throughout your fast will stave off hunger pangs, keep you full, and maintain hydration levels. For a little variety, try adding a squeeze of lemon or lime for added flavor without breaking the benefits of your fast.

Black coffee

Black coffee is a suitable drink to enjoy during intermittent fasting. This zero-calorie beverage provides hydration and can help you stay full between meals, reducing cravings for high-calorie snacks.

You can customize your black coffee with a dash of cinnamon or nutmeg for added flavor without adding any calories. Just remember to avoid adding sugar, cream, or other additives that may break your fast.

Enjoying a cup of black coffee in the morning can be a great way to start your day while sticking to your intermittent fasting plan.

Unsweetened tea

Unsweetened tea is a suitable beverage option during intermittent fasting. It is a zero-calorie drink that can keep you hydrated and help curb cravings. There are various tea varieties available, including green tea, black tea, and herbal teas, which provide different flavors and health benefits.

You can enjoy your unsweetened tea hot or cold, depending on your preference. Remember to avoid adding any sweeteners or milk to keep it calorie-free and in line with your fasting guidelines.

Unsweetened tea is a refreshing choice that can aid in weight loss strategies while providing hydration throughout the day.

Apple cider vinegar (in moderation)

Apple cider vinegar can be a beneficial addition to your intermittent fasting routine if consumed in moderation. It is known for its potential to aid digestion, control blood sugar levels, and promote weight loss.

However, it’s important to note that excessive consumption of apple cider vinegar can have negative effects on your health. So, make sure to use it sparingly and dilute it with water before consuming.

Enjoy the potential benefits that apple cider vinegar has to offer while practicing safe and healthy intermittent fasting habits.

Bone broth (in moderation)

Bone broth is a nutritious and satisfying option to drink during intermittent fasting. It contains essential amino acids, collagen, and minerals that support gut health and promote joint health.

The protein in bone broth can help keep you feeling full, reducing cravings while still staying within the guidelines of your fasting period. Just remember to consume bone broth in moderation, as it does contain some calories which may break your fast if you have too much.

Enjoy a warm cup of bone broth during your intermittent fasting journey for added nourishment and flavor.

Flavored water (in moderation)

Flavored water can be a tasty and refreshing option during intermittent fasting, as long as you enjoy it in moderation. Opt for zero-calorie or low-calorie flavored water varieties to ensure that you stick within your fasting guidelines.

These beverages offer a wide range of flavors to satisfy your cravings without adding extra calories or disrupting your fast. Whether you prefer fruit-infused options or sparkling seltzer, there are plenty of choices available that will keep you hydrated and on track with your weight loss strategies.

So go ahead and enjoy some flavored water, but remember to keep it in balance with the rest of your fasting routine.

What Not to Drink During Intermittent Fasting

Avoid drinking diet soda, milk, coconut water, fruit juice, and alcohol while practicing intermittent fasting.

Diet soda

Diet soda may seem like a tempting option during intermittent fasting because it has zero calories, but it’s best to avoid it. Although it doesn’t contain any sugar or carbs, diet soda contains artificial sweeteners that can disrupt your fasting period.

These sweeteners can still trigger an insulin response in the body, which goes against the purpose of fasting. It’s important to stick to water, unsweetened tea, black coffee, and other suitable beverages that won’t interfere with your fast and keep you on track towards your health goals.


Milk is a popular beverage that many people enjoy, but it’s important to know that milk is not suitable for drinking during intermittent fasting. This is because milk contains calories and carbohydrates, which can break your fast and disrupt the benefits of fasting.

If you’re looking for alternatives to milk while fasting, consider calorie-free drinks such as water, black coffee, unsweetened tea, or flavored water in moderation. These options will keep you hydrated without interfering with your fasting goals.

So when it comes to intermittent fasting and beverages, skip the milk and opt for other hydrating choices instead.

Coconut water

Coconut water is a trendy beverage with a reputation for being healthy, but it’s not the best choice during intermittent fasting. While coconut water does contain some natural electrolytes, it also has a significant amount of sugar and calories.

These can break your fast and spike your insulin levels, hindering the benefits of fasting. Instead, opt for zero-calorie drinks like water or unsweetened tea to stay hydrated and support weight loss goals while fasting.

Fruit juice

Fruit juice may seem like a healthy choice, but it is not recommended during intermittent fasting. Most fruit juices are high in sugar and calories, which can break your fast and inhibit weight loss.

Even 100% fruit juice contains natural sugars that can spike your insulin levels and disrupt the fasting process. It’s best to stick with zero-calorie drinks like water, black coffee, unsweetened tea, or flavored water in moderation when following an intermittent fasting regimen.

These options will keep you hydrated without derailing your progress.


Alcohol is not recommended during intermittent fasting. It contains empty calories and can disrupt the fasting state by spiking insulin levels. Consuming alcohol can also lead to dehydration, which is especially important to avoid during fasting periods when hydration is key.

Additionally, drinking alcohol may increase cravings and make it harder to stick to your weight loss goals. It’s best to avoid alcoholic beverages while practicing intermittent fasting for optimal results.

Benefits of Intermittent Fasting

Intermittent fasting offers numerous benefits including weight loss, improved insulin sensitivity, reduced risk of type 2 diabetes, and heart health benefits.

Weight loss

Losing weight is a common goal for many people, and intermittent fasting can be an effective strategy to help you shed those extra pounds. By restricting your eating window, intermittent fasting can lead to a calorie deficit, which is crucial for weight loss.

When you fast, your body taps into its fat stores for energy, resulting in the burning of stored fat. Additionally, intermittent fasting can also help regulate insulin levels and increase metabolism, both of which play important roles in weight management.

So if you’re looking to lose weight, incorporating intermittent fasting into your routine may be worth considering as part of your overall weight loss strategy.

Improved insulin sensitivity

Intermittent fasting has been shown to improve insulin sensitivity, which is a key factor in managing blood sugar levels. When you fast, your body becomes more efficient at using insulin to transport glucose into cells for energy.

This can help reduce the risk of developing type 2 diabetes and promote overall metabolic health. By incorporating intermittent fasting into your routine and making it a regular practice, you can support your body’s natural ability to regulate blood sugar levels and maintain stable energy throughout the day.

Reduced risk of type 2 diabetes

Intermittent fasting can help reduce your risk of developing type 2 diabetes. This is because it improves insulin sensitivity, which means your body can more effectively regulate blood sugar levels.

By giving your pancreas a break from constantly producing insulin, intermittent fasting helps prevent insulin resistance and the subsequent development of diabetes. Along with other benefits like weight loss and improved heart health, incorporating intermittent fasting into your routine may provide important protection against this chronic disease.

Heart health benefits

Intermittent fasting not only aids in weight loss and improved insulin sensitivity but also offers significant benefits for heart health. By reducing the risk of developing type 2 diabetes, intermittent fasting indirectly promotes cardiovascular well-being.

The practice has been shown to lower blood pressure, decrease cholesterol levels, and improve overall heart function. With these heart health benefits, intermittent fasting can be a valuable addition to your wellness routine, helping you achieve a healthy lifestyle while supporting a strong and resilient heart.

Common Concerns and FAQs about Intermittent Fasting

Can you work out while fasting?

Is it unhealthy to skip breakfast?

Skipping breakfast is a common practice for many people, especially those who follow intermittent fasting. However, the question remains: Is it unhealthy to skip breakfast? The answer is not as simple as a yes or no.

Some research suggests that skipping breakfast may have certain health benefits, such as aiding in weight loss and improving insulin sensitivity. On the other hand, there are also studies that link skipping breakfast to an increased risk of certain health conditions like heart disease.

Ultimately, whether skipping breakfast is unhealthy or not depends on various factors such as individual metabolism and overall dietary habits. It’s always best to consult with a healthcare professional before making any significant changes to your eating routine.

Can I take supplements while fasting?

Yes, you can take supplements while fasting. However, it’s important to choose the right ones and be mindful of their contents. Many vitamins and minerals are best absorbed with food, so taking them during your eating window may be more beneficial.

Additionally, some supplements contain calories or sweeteners that could break your fast. Be sure to check the label and consult with a healthcare professional before adding any supplements to your fasting routine.

Can I work out while fasting?

You can definitely work out while fasting. In fact, some studies suggest that exercising in a fasted state may enhance fat burning. However, it’s important to listen to your body and adjust your workout intensity accordingly.

Stay hydrated with water or zero-calorie drinks during your workout and refuel with a balanced meal after exercising. Just be mindful of any lightheadedness or dizziness, as these can be signs that you need to change your approach or break your fast earlier for optimal performance.

Will fasting cause muscle loss?

Fasting can be a concern for many individuals who are worried about losing muscle mass. However, it’s important to note that fasting alone does not necessarily lead to muscle loss.

In fact, research has shown that intermittent fasting may help preserve lean muscle mass while promoting fat loss. This is because during fasting periods, your body taps into its fat stores for energy instead of breaking down protein from muscles.

Additionally, combining fasting with resistance training can further support muscle preservation and even enhance muscle growth. So if you’re worried about losing muscle while fasting, rest assured that it is possible to maintain and even build muscle with the right approach.

Will fasting slow down my metabolism?

Fasting will not slow down your metabolism. In fact, it can actually have the opposite effect. When you fast, your body starts to burn stored fat for energy instead of relying on glucose.

This process, known as ketosis, can increase metabolic rate and lead to weight loss. Additionally, intermittent fasting has been shown to improve insulin sensitivity, which can help regulate blood sugar levels and prevent metabolic disorders like type 2 diabetes.

So don’t worry about fasting slowing down your metabolism – it may actually help boost it!

Should kids fast?

Kids should not fast, as their growing bodies have specific nutritional needs that must be met. Fasting can interfere with critical periods of growth and development, leading to potential nutrient deficiencies.

It is important for children to receive a balanced diet that includes essential nutrients like protein, carbohydrates, fats, vitamins, and minerals. Restricting food intake through fasting may deprive them of these necessary nutrients and affect their overall health and well-being.

Instead of fasting, kids should focus on maintaining a healthy diet that supports their growth and provides the energy they need to thrive.


In conclusion, knowing what to drink during intermittent fasting is essential for success. By sticking to zero-calorie beverages like water, black coffee, and unsweetened tea, you can stay hydrated and curb cravings without breaking your fast.

Remember to avoid sugary drinks and alcohol as they can sabotage your progress. With this comprehensive guide in hand, you’ll be well-equipped to make smart beverage choices while reaping the many benefits of intermittent fasting.

Cheers to a healthier lifestyle!