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Intermittent fasting (IF) or time-restricted eating patterns are similar eating styles. They both limit the time of the eating window, but intermittent fasting can often also include calorie restrictions to amplify fat burning. This allows people to create a daily calorie deficit by limiting the amount of food eaten during the eating window.
The science behind this approach to eating is that prolonged fasting allows our bodies to burn off the sugar and calories consumed during the day. Once metabolized, it begins to tap into our excess fat stores for nourishment. This process is often known as “metabolic switching”.
Fasting periods can range from 14 hours to 24 hours of fasting, and FI has different methods like 16:8 or 5:2. Choosing a fasting window that syncs with your circadian rhythm often makes the whole process much easier to follow.
Drinks are often overlooked in our diets and loaded with calories that can get you out of your fasting hours effortlessly. As a general rule, if the drink contains less than 50 calories, it’s good! But anything above that calorie count triggers an insulin response, signaling your body that you’re out of the fasting window.
Read also : Effective Ways to Do Intermittent Fasting for Improved Lifestyle and Better Metabolism
Drinks to Avoid During Intermittent Fasting
Here are some drinks you should avoid while intermittent fasting –
1. Cappuccinos, lattes and milk teas
Ingredients like milk and sugar impact our metabolism and blood sugar levels and are not suitable during fasting hours.
2. Coconut water
Yes! Although its highly hydrating coconut water contains carbs, it may end your fasting window.
3. Freshly squeezed juices
Whether it’s vegetable juice or fruit juice, some of them are high in fructose, with an average of 8-10 grams of carbohydrates. This amount of carbs would no longer keep you fasting; however, fruit and vegetable juices can be consumed during meal periods rather than during fasting time.
4. Energy/Sports Drinks and Sodas
You might believe that consuming these beverages while fasting will simply boost your energy levels. But since they’re loaded with calories and artificial sweeteners, they break your fast.
5. Protein powder
The protein powder includes amino acids that trigger an increase in insulin levels, breaking the fast.
6. Gummy Multivitamins
These often contain minimal amounts of protein, glucose, and sometimes fatty acids, which again can interfere with your fasting period.
Drinks you can include in intermittent fasting
Some drinks you can include in your fasting window are:
- Water: Still or sparkling water. It is calorie free and will keep you hydrated during your fast.
- Hot water with lemon and ginger: This is the best drink for someone trying to control their blood sugar. It contains no calories or sweeteners that could cause insulin levels to rise. It is also good for digestion as it promotes regular bowel movements.
- Black tea and coffee: preferably with little or no milk.
- Diluted apple cider vinegar: Adding 1-2 tablespoons of apple cider vinegar to your water will help keep you refreshed and reduce cravings throughout your fast.
- Healthy fats like MCT-oil Coconut oil, ghee or butter can be added in small amounts to your tea or coffee. It’s tricky, so read nutrition labels to gauge the calories per scoop!
Read also : Take These 5 Weight Loss Drinks On An Empty Fasting And Lose Those Pounds
There’s no doubt that intermittent fasting is probably the trendiest way to eat. Research suggests it may benefit heart health, reduce inflammation and improve cellular repair processes, but it’s not for everyone. Follow an eating pattern that is sustainable for you in the long run. Intermittent fasting is a lifestyle change as opposed to a short-term diet.
Stay consistent, eat healthy, and add movement. Make it your daily essentials!
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