Intermittent fasting has become one of the most popular and successful weight loss strategies, not only because it helps with weight reduction but also due to its health benefits, such as improving blood sugar levels, boosting fat burning, and enhancing brain function.
One of the advantages of intermittent fasting is that you can still enjoy certain beverages during fasting hours to curb hunger. However, not all drinks are allowed, so it's essential to know which beverages are suitable for your fasting routine to ensure the best results. Here's a list of drinks you can safely consume during intermittent fasting.
Best Drinks to Consume During Intermittent Fasting:
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Water: Water is the most important and recommended drink during fasting hours. It's crucial to stay hydrated and prevent dehydration, which helps reduce hunger pangs. According to Nutrition Reviews, drinking water during fasting can improve kidney function and regulate body temperature. If you find plain water too bland, you can add lemon or cucumber slices to enhance its flavor without breaking your fast.
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Black Coffee: Unsweetened black coffee is one of the best drinks to keep your focus and energy levels high during fasting. According to The Journal of Clinical Nutrition, the caffeine in coffee can boost metabolism and enhance fat-burning capabilities. It's important to avoid adding sugar or milk to your coffee, as this can break your fast.
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Herbal Teas: Herbal teas like chamomile, peppermint, and green tea are allowed during fasting as they help calm the nerves and improve digestion. A study published in Phytotherapy Research explains that certain herbal teas contain antioxidants that support immune health without disrupting fasting. However, avoid adding sweeteners or honey to your tea while fasting.
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Diluted Apple Cider Vinegar: Apple cider vinegar is known for its numerous health benefits, including improving digestion and regulating blood sugar levels. According to Diabetes Care, diluted apple cider vinegar can help reduce insulin resistance during fasting. Simply mix a teaspoon of apple cider vinegar with a glass of water and sip it slowly during fasting hours.
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Bone Broth: Although bone broth contains a small number of calories, it's a great drink to support the body during long fasting periods. The American Journal of Clinical Nutrition mentions that bone broth is rich in collagen and essential minerals, which promote joint and skin health. However, make sure to remove all fat from the broth before consuming it.
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Green Tea: Green tea is another healthy beverage that's great for fat burning during fasting. A study published in Obesity showed that green tea contains catechins, which help with weight loss without affecting insulin levels.
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Sparkling Water (without additives): Sparkling water with no added flavors or sweeteners is an excellent option during intermittent fasting. It's refreshing and helps reduce hunger. Sparkling water has no calories or sugars, making it ideal for fasting. It can also aid digestion and help you feel full longer. Ensure that the sparkling water is completely free of sugar or artificial flavors.
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Flower Teas: Flower-based teas, such as hibiscus or chamomile, are great choices when following intermittent fasting. These beverages offer several health benefits, like improving circulation and reducing inflammation. According to Food & Function, flower teas prepared without added sugar are calorie-free and make a perfect fasting-friendly drink. To prepare, simply boil dried flowers in hot water for 5 minutes, strain, and enjoy the tea warm.
How to Choose the Right Drink During Fasting?
When selecting drinks during fasting, it's important to choose options that won't break your fast. For fat-burning benefits, black coffee and green tea are ideal. If you're seeking digestive support, diluted apple cider vinegar or herbal teas would be the best options.
Drinks to Avoid During Fasting:
Some drinks contain calories or sugars that can break your fast. It's important to avoid the following during fasting hours:
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Natural or Artificial Juices: These drinks contain sugars and calories, which can interfere with the fasting process.
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Soda: Most sodas are loaded with sugar and artificial ingredients that disrupt fasting.
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Milk or Dairy Beverages: Milk contains calories and sugars, which can break your fast and prevent fat burning.
By choosing the right drinks and avoiding those that can break your fast, you can enjoy the benefits of intermittent fasting more effectively while staying hydrated and supporting your health goals.
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