Are you trying to follow an intermittent fasting routine but struggling to find suitable calorie drinks to include in your fasting period? Look no further! In this article, we’ll explore a variety of options that you can enjoy without breaking your fast. Whether you’re a coffee lover or prefer something more flavorful, we’ve got you covered. So, sit back, relax, and discover the best calorie drinks to sip on while intermittent fasting.
Water
Water is the ultimate calorie-free drink that is essential for our bodies. It is always a safe and reliable option, whether you are intermittent fasting or not. Plain water is refreshing and helps to keep you hydrated throughout the day. It has zero calories, zero sugar, and is the best choice to quench your thirst. Drinking an adequate amount of water not only supports overall health but also aids in weight management and digestion. So, when in doubt, go for a glass of plain water.
Sparkling water
If you are someone who misses the fizz and enjoys the sensation of carbonation, sparkling water can be a great option for you during intermittent fasting. Sparkling water is simply water infused with carbon dioxide, which creates the delightful bubbling effect. The best part is that it contains zero calories and no added sugars, making it a guilt-free choice. It can be a fantastic substitute for sugary sodas or carbonated beverages while fasting.
Infused water
Infused water is a delicious and refreshing option to add some flavor to your hydration routine. By infusing fruits, vegetables, or herbs into your water, you can create a flavorful and exciting drink without adding any calories. For example, adding slices of lemon, cucumber, or mint leaves to your water can provide a refreshing twist. Infused water not only keeps you hydrated but also adds a touch of natural flavor to your fasting routine.
Coffee
Coffee lovers, rejoice! You don’t have to give up your beloved cup of joe while intermittent fasting. Black coffee, without any added cream or sugar, is an excellent option to enjoy during your fasting window. It contains minimal calories and can provide a much-needed boost of energy and alertness in the morning. Coffee is also known to have various health benefits, such as improved metabolism and focus. Just remember to avoid any creamers or sweeteners that may break your fast.
Tea
Tea is another popular and comforting beverage that you can enjoy while intermittent fasting. Similar to coffee, plain tea, without any added milk or sweeteners, is a calorie-free choice. green tea and herbal teas, such as chamomile or peppermint, are particularly beneficial due to their antioxidant properties and potential health benefits. Enjoy a warming cup of tea during your fasting window without worrying about breaking your fast.
Low-calorie drinks
While intermittent fasting is primarily about restricting calorie intake during specific time periods, there are some low-calorie drinks that can be enjoyed without breaking your fast. These options provide flavor and variety without derailing your fasting goals.
Green juice
Green juices, made from a blend of vegetables and fruits, can be a nutritious and low-calorie choice. They are packed with vitamins, minerals, and antioxidants while providing a refreshing taste. However, it’s important to note that not all green juices are created equal. Some store-bought versions may contain added sugars or high amounts of fruit juice, which can affect your fasting goals. It’s best to make your own green juice or carefully read labels to ensure it aligns with your fasting intentions.
Cucumber water
Cucumber water is a simple and refreshing low-calorie drink that gives plain water a subtle flavor. It involves infusing slices of cucumber into water, providing a hint of refreshing taste without adding any significant calories. Cucumbers are also hydrating and may contain beneficial compounds that support overall health. So, the next time you’re looking for a light and flavorful drink, reach for some cucumber water.
Lemon water
Lemon water is a classic low-calorie beverage that can be enjoyed while intermittent fasting. It involves squeezing fresh lemon juice into a glass of water, providing a burst of tangy flavor. Lemon water is not only refreshing but also provides a good dose of vitamin C and antioxidants. Additionally, some people claim that lemon water may have detoxifying properties and can aid in digestion. It’s a simple and healthy way to add some zest to your fasting routine.
Herbal tea
Herbal Teas, such as chamomile, peppermint, or hibiscus, are flavorful options that can contribute to your hydration without adding any calories. These teas are typically made from dried flowers, fruits, or herbs, and offer various aromatic and soothing qualities. Herbal teas are also known for their potential health benefits, including relaxation, improved digestion, and better sleep. Find the herbal tea that suits your taste buds and sip away during your fasting window.
Green tea
Green tea is an incredible low-calorie beverage that is highly beneficial for intermittent fasting. Packed with antioxidants and healthy compounds, green tea has been associated with numerous health benefits, such as improved metabolism, weight management, and reduced inflammation. It contains caffeine to provide a gentle energy boost, but still retains a low calorie count. Opt for plain green tea, without any sugar or sweeteners, to fully enjoy its health-promoting properties.
Zero-calorie drinks
Zero-calorie drinks are an excellent choice for those who want to stay on track with their fasting goals without consuming any calories. They offer hydration, refreshment, and variety while still keeping you in a fasted state.
Black coffee
Black coffee, without any added cream or sugar, is a beloved zero-calorie beverage for many intermittent fasters. It provides a much-needed energy boost in the morning and can help suppress appetite. The moderate amount of caffeine in black coffee can also enhance alertness and focus. Drinking black coffee during your fasting window not only supports your fast but may also offer additional health benefits like improved metabolism and fat burning.
Plain tea
Similar to black coffee, plain tea is another zero-calorie option that you can enjoy while intermittent fasting. Whether it’s black tea, green tea, or herbal tea, as long as it’s unsweetened and cream-free, it’s a perfect drink to have during your fasting window. Each type of tea comes with its own unique flavor profile and health benefits, making it a versatile choice to incorporate into your fasting routine.
Diet soda
Diet sodas are artificially sweetened beverages that contain zero or very few calories. They are specifically formulated to provide the taste and experience of traditional sodas without the added sugar. While diet sodas are technically calorie-free, they are still controversial within the intermittent fasting community. Some argue that the artificial sweeteners used may trigger an insulin response, potentially interfering with the fasting state. If you choose to consume diet soda while fasting, it’s essential to monitor your body’s response and make informed choices.
Flavored water
Flavored water, typically infused with natural flavors like fruit or herbs, can be a delightfully refreshing zero-calorie drink option. These beverages offer a hint of taste without adding any significant calories or sugar. However, it’s important to read labels and ensure that the flavored water you choose is free from added sugars or artificial sweeteners. Some commercially available options may contain hidden calories or additives that could potentially break your fast.
Artificially sweetened beverages
Artificially sweetened beverages, such as sugar-free energy drinks or flavored water, can be zero-calorie options during intermittent fasting. These drinks are sweetened with artificial sweeteners like aspartame or sucralose, which provide the taste of sweetness without adding calories. However, similar to diet sodas, these beverages may have differing effects on individuals and their fasting state. It’s important to pay attention to your body’s response and make choices that align with your fasting goals.
Intermittent fasting guidelines for drinks
While intermittent fasting focuses primarily on when you eat, the beverages you consume during your fasting window also play a role in your success. Here are some guidelines to keep in mind when selecting drinks during your fasting period:
Stay hydrated
Hydration is key, both during intermittent fasting and in general. Aim to drink an adequate amount of water throughout the day to keep your body hydrated. Water has no calories and is essential for maintaining overall health and optimal body function.
Avoid sweetened drinks
During your fasting window, it’s crucial to avoid sweetened drinks, including sugary sodas, juice, or sweetened coffee and tea beverages. These drinks can cause a spike in blood sugar levels and break your fast, as they contain calories and sugars.
Limit milk and cream
While plain tea or coffee without additives is generally acceptable during fasting, it’s essential to limit the consumption of milk or cream. These dairy products contain calories and can disrupt your fast. If you prefer your coffee or tea with milk, opt for a minimal amount or consider alternatives like non-dairy milk options.
Beware of hidden calories
Some drinks that appear innocent may contain hidden calories or ingredients that can break your fast. Always read labels and check for added sugars, artificial sweeteners, or flavorings. Stay mindful of small amounts of calories or additives that can inadvertently sabotage your fasting efforts.
Watch out for artificial sweeteners
Artificial sweeteners are commonly found in zero or low-calorie drinks, but their effect on fasting can vary from person to person. While they don’t contain calories, some studies suggest that artificial sweeteners may still have an impact on insulin release. Monitor your body’s response to artificial sweeteners and adjust your beverage choices accordingly.
Benefits of drinking calorie drinks while intermittent fasting
While intermittent fasting encourages restricting calorie intake during specific time periods, there can be benefits to incorporating calorie-containing drinks into your fasting routine. Here are some potential advantages:
Improved hydration
Calorie drinks like green juice or infused waters can enhance hydration due to their higher water content and added nutrients. Staying well-hydrated is essential for overall health, and consuming calorie drinks can be an enjoyable way to increase your fluid intake.
Enhanced alertness
Calorie drinks that contain caffeine, such as coffee or tea, can provide an energy boost and improve alertness during your fasting window. Caffeine stimulates the central nervous system and can help combat fatigue or drowsiness.
Boosted metabolism
Certain calorie drinks, like green tea or black coffee, are known to have metabolism-boosting properties. These drinks contain compounds that can potentially increase fat oxidation and improve your body’s calorie-burning abilities, supporting your weight management goals.
Appetite suppression
Some calorie drinks, particularly those rich in fiber or protein, can promote feelings of fullness and help suppress hunger during your fasting period. For example, green juices or herbal teas infused with appetite-suppressing herbs can be a helpful tool for managing cravings.
Mood enhancement
Calorie drinks that contain natural ingredients, such as herbal teas or infused waters, may have mood-enhancing properties. For example, chamomile tea is known to promote relaxation, while citrus-infused waters can have an invigorating effect. These mood-boosting drinks can positively impact your fasting experience and overall well-being.
Calorie drinks to avoid while intermittent fasting
While there are calorie drinks that can be enjoyed while intermittent fasting, it’s vital to be aware of those that can derail your fasting goals. Here are some calorie drinks to avoid during your fasting window:
Sugary sodas
Sugary sodas are loaded with calories and added sugars, making them a poor choice for intermittent fasting. Regular consumption of sugary sodas can contribute to weight gain, increased inflammation, and an elevated risk of chronic diseases.
Fruit juices
Fruit juices may seem like a healthy choice, but they can be packed with sugars and calories. Even freshly squeezed juices can have a high sugar content, which can spike your blood sugar levels and disrupt your fasting state. It’s best to avoid fruit juices during your fasting window.
Smoothies
Smoothies can be sneaky sources of calories and sugars, especially if they contain sweetened yogurt, fruits, or added sugars. While they can be a nutritious meal replacement option during your eating window, they are not suitable for consumption during your fasting period.
Sugary coffee and tea beverages
Flavored coffees, frappuccinos, or sweetened teas from coffee shops or cafes can be a sugar bomb. These drinks are often laden with syrups, sweeteners, and whipped cream, which can significantly increase your calorie intake and break your fast. Stick to plain coffee or tea to avoid hidden calories.
Alcoholic beverages
Alcoholic beverages are typically high in calories and can add up quickly, leading to weight gain and a disruption in your fasting goals. Additionally, alcohol can negatively impact your sleep quality and overall well-being. It’s best to avoid alcohol during your fasting window.
Moderation and portion control
While there are options for calorie drinks within the context of intermittent fasting, moderation and portion control are key to maintaining your fasting goals. Here are some strategies to keep in mind:
Limit the amount consumed
Even low or zero-calorie drinks can add up in terms of volume if consumed excessively. Be mindful of your portion sizes and don’t go overboard with calorie drinks, as they still contribute to your overall calorie count for the day.
Fasting windows
Plan your calorie drink consumption within your fasting windows to ensure they align with your fasting goals and time restrictions. By being conscious of when you consume calorie drinks, you can maximize the potential benefits of intermittent fasting.
Reading labels
Always read labels and check the nutritional information of any pre-packaged or store-bought drinks. Pay attention to calorie, sugar, and sweetener content, as well as any potential additives or artificial ingredients that may affect your fast.
Monitoring beverage choices
Keep track of the beverages you consume during your fasting window and be aware of the calorie content of each drink. Balancing your calorie intake is essential for weight management and overall health.
Keeping a balanced diet
While calorie drinks can provide variety and enjoyment during your fasting period, it’s important to prioritize a balanced diet overall. Focus on nourishing your body with whole foods, nutrients, and a diverse range of macronutrients during your eating window.
Intermittent fasting beverage hacks
Finding creative and delicious ways to enhance your beverage options can make your intermittent fasting journey more enjoyable. Here are some beverage hacks to try:
Herb/fruit-infused ice cubes
Create flavorful ice cubes by infusing them with herbs or fruits. Add mint leaves, slices of cucumber, or berries to ice cube trays before freezing. These infused ice cubes can add a subtle burst of flavor to your plain water or be used to cool down your favorite calorie drinks.
Water flavor enhancements
If you find plain water boring, try using natural water flavor enhancers. These can be in the form of liquid drops or powders made from natural ingredients and flavors. They can add variety and a touch of taste to your hydration routine without adding any significant calories.
Using natural sweeteners
If you prefer your drinks on the sweeter side, opt for natural sweeteners like stevia or monk fruit extract. These low-calorie sweeteners provide sweetness without compromising your fasting goals. Sweeten your tea, coffee, or herbal beverages to satisfy your taste buds.
Adding lemon or lime juice
A squeeze of fresh lemon or lime juice can elevate the taste of your drinks. Lemon or lime juice can be added to plain water, tea, or even sparkling water to create a refreshing twist. These citrus flavors add tanginess without adding significant calories.
Incorporating spices and herbs
Experiment with adding spices and herbs to your drinks for a burst of flavor. Cinnamon, ginger, or cardamom can be added to tea or coffee to provide warm and aromatic notes. Fresh herbs like basil or rosemary can also be infused into your water for a delightful twist.
Personal experience and experimentation
When it comes to intermittent fasting and beverage choices, personal experience and experimentation play a significant role. What works for one person may not work for another. Here are some key points to consider:
Find what works for you
No two individuals are the same, and what works for someone else may not work for you. Pay attention to how your body responds to different calorie drinks and adjust accordingly. Experiment with different options and discover the beverages that best suit your fasting routine and goals.
Listen to your body
Your body is the ultimate guide when it comes to making beverage choices during intermittent fasting. If a certain drink leaves you feeling bloated, uncomfortable, or breaks your fast, take note and modify your choices accordingly. Trust your intuition and listen to the signals your body gives you.
Adjustments and modifications
Throughout your intermittent fasting journey, you may need to make adjustments and modifications to your beverage choices. As your body and fasting goals evolve, you may find that certain drinks no longer align with your needs. Stay open to trying new options and adjusting your approach as necessary.
Trial and error
Intermittent fasting, like any lifestyle change, may involve some trial and error. Don’t get discouraged if you initially struggle to find the perfect beverage options. Use it as an opportunity to learn more about yourself, your preferences, and how your body responds. Embrace the journey and be patient with yourself.
Consultation with a healthcare professional
If you have any specific health concerns or dietary restrictions, it’s always advisable to consult with a healthcare professional or registered dietitian. They can provide personalized recommendations and guidance based on your unique needs and circumstances.
Conclusion
When it comes to intermittent fasting, your choice of calorie drinks can play a role in supporting your fasting goals while still providing hydration, variety, and enjoyment. Plain water, both still and sparkling, remains the top choice for hydration during fasting. Low-calorie drinks such as green juice, cucumber water, lemon water, herbal tea, and green tea can add flavor and nourishment without breaking your fast. Zero-calorie drinks like black coffee, plain tea, diet soda, flavored water, and artificially sweetened beverages offer options for those who want to stay in a fasted state. However, moderation, portion control, and awareness of hidden calories or additives are crucial for success. Ultimately, experimentation and listening to your body will guide you to the beverage choices that work best for you. So, make informed choices, stay within your fasting goals, and enjoy the intermittent fasting journey while prioritizing hydration and balance. Cheers to a healthier you!
