What you should drink while intermittent fasting and why your choice of drink is so important is a topic you won't find much information on. At the same time, it's surprisingly easy to forget to drink fluids when fasting. People often confuse the feeling of thirst with hunger and overlook it. That's why we've put together everything you need in this articleabout fluid intakeneed to know while fasting.
Why do people fast?
Fasting is practiced for spiritual reasons in many cultures around the world, but fasting as a health measure has also become popular because research suggests it benefits metabolism and may prolong life. The so-called metabolic switch is the point at which the body switches from using energy from glucose stored in the liver toswitches to ketones, which are stored in fat. Scientists believe that increasing ketone levels in the blood can trigger cellular signals that slow the aging process, reduce inflammation and promote better blood sugar control.
Interesting facts: Fasting is not suitable for everyone. It is not recommended for people with diabetes, taking medications to control blood sugar levels, people with seizures, or women who are pregnant or breastfeeding. It is always advisable to consult your doctor before starting a new diet.
The most popular types of fasting
Intermittent fasting is a diet plan in which the times at which you can eat are precisely defined. There are different onesIntermittent fasting methods:
- Alternating fasting: You fast every other day.
- Restricting food intake over time: Eat within a limited time frame each day. The popular 16:8 method involves fasting for 16 hours and eating within eight hours. The 14:10 method involves fasting for 14 hours and eating within a 10-hour window.
- Fasting for up to 24 hours, once or twice a week. On the other days, eat as usual.
- Modified fasting or 5:2 fasting: This is a variant of alternating fasting. Eat as usual five days a week and fast on two days.
Pay attentionchoosing a drinkduring fasting on the calorie content. Drinks containing more than single digit calories can break your fast and negate your efforts. Even some calorie-free drinks, such as diet sodas, flavored waters, or anything that contains artificial sweeteners, can cause an insulin response. So what can you drink?
Drink plenty of water during intermittent fasting
We can't emphasize enough how important drinking water is - it's one of your top priorities. Water keeps you hydrated and can help you lose weight. Increased fluid intake can boost metabolism and help burn fat. Therefore, drink plenty of water during fasting. For a refreshing drink, you can add mint or even cucumber.
mineral water
Bottled water manufacturers bottle their water directly from the source, so it contains natural minerals and trace elements not found in distilled or tap water, including magnesium and calcium. Mineral water is also said to have many health benefits - it is said to improve bone health and lower blood pressure.
Drinking tea increases the feeling of satiety when fasting
Tea is an excellent drink during fasting. It supports gut health, and green tea can increase satiety and aid in weight loss. Just make sure you drink your tea without sugar, cream, or artificial sweeteners.
Drink coffee while intermittent fasting
Coffee has numerous health benefits, if you drink it in moderation. Studies have shown that caffeine promotes the formation of ketones. Pay attention to how you react to it and try decaffeinated coffee if the side effects are challenging for you. Avoid sweeteners and cream – coffee should be black.
What about milk?
Milk falls into the gray area, and there is a lot of controversy about whether it is part of fasting, and it all depends on how much of it you drink. If you add a little (1-2 tablespoons) of milk to your coffee or tea in the morning, it should be low in calories and carbohydrates enough to keep you in a fasted state. Maybe even a splash of milk will help you with the initial hunger if you're new to fasting.
But ¼ cup or more will break your fast. Dairy products contain calories and naturally occurring sugars/carbohydrates. For example, a cup of milk contains 100 calories and 12 g of carbohydrates. Even though there are proteins and fats that slow the rise in blood sugar levels, drinking milk still triggers an insulin response.
Drinking apple cider vinegar during intermittent fasting is permitted
If you get hungry during Lent, try drinking a few tablespoons of apple cider vinegar dissolved in a glass of water. You will notice that the vinegarhelps against cravings.
What drinks should you avoid while fasting?
Avoid drinks with more than 9 calories such as coconut water, freshly squeezed juices and alcohol. Avoid flavored drinks, even those without calories, as they contain artificial sweeteners that can increase insulin levels and disrupt fasting.
If you don't like regular coffee or tea, try adding a pinch of cinnamon or another spice. Experiment, but save the high-calorie drinks for the eating window.
Important
Any methods, information, and tips in this article are based on current studies and medical sources (at the time of publication). However, they are not suitable for self-diagnosis and treatment and in no way serve as a substitute for competent medical advice.
The nutritional method described is safe for many people, but not for everyone. If you are pregnant, breastfeeding, or have a medical condition, talk to your doctor before starting.
