Want to know what can you drink while fasting without breaking the fast? Read this article for a comprehensive overview.
Avoid the Rookie Mistakes
If you’re doing intermittent fasting, then you need to avoid all caloric intake for a certain period of time. You can’t eat food, drink juices, have desserts or snacks — DOH! – we must staaarveee…
It’s not that bad actually…
Once your body enters a fasted state, your physiology shifts into mild ketosis, which increases fat burning and reduces appetite.
So, the longer you fast, the deeper into ketosis you get and the easier it gets. There’s not much difference in terms of your hunger levels between fasting for 48 hours VS fasting for 5 days because your body adapts very quickly to the abstinence of calories.
Nevertheless, there are still some additional beverages you can drink during your fast that won’t break the fast.
What Can You Drink While Fasting
Without Breaking the Fast
In fact, these drinks can actually boost the effectiveness of your fast because they promote cellular detoxification, cleansing of the gut and ketosis.
But let’s get to the good stuff. What can you consume or drink while fasting.
#1 Baking Soda
You might be using baking soda only for cooking, but it has other health benefits as well.
- It helps with digestive issues
- Relieves constipation and bloating
- Kills parasites and bad bacteria
- Reduces fatigue and muscle soreness
- Neutralizes the acidity in the gut
- Helps to balance pH levels in the body
You can consume a teaspoon of baking soda in your water to boost your physical performance and overall health.
When you’re fasting, it’s important to keep your electrolytes in check because you tend to flush out some water and minerals.
Baking soda consists of 100% sodium bicarbonate, which is great for getting some sodium while your fasting but, to be honest, it tastes quite bad so it can also be used to prevent hunger. After you drink it you really don’t want to be consuming anything else and you’ll happily continue your fast.
#2 Glauber’s Salts
If you’re doing fasting for health purposes and to promote cellular cleansing, then you can also consume Glauber’s salt. It’s commonly named as sodium sulfate decahydrate – Na2SO4·10H2O – that’s deca as in 10x water molecules.
In medicine, Glauber’s salt is used as a mild laxative that triggers bowel movements. If you add 5-20 grams of Glauber’s salt to water, you can remove constipation, reduce bloating and clean the digestive tract. Any more than that may cause diarrhea and can lead to dehydration so don’t overconsume it.
#3 Herbal Teas
Herbal teas taste great and they can be used to stave off hunger while fasting. However, they also have some detoxifying and other medicinal benefits.
- Chamomile is known to calm an upset stomach and help with sleep
- Peppermint improves digestion, reduces inflammation and muscle pain
- Jasmine strengthens the immune system, prevents diabetes and lowers cholesterol
- Green tea is considered the healthiest drink in the world after water. It has a lot of polyphenols, which promote heart and brain health. The small amount of caffeine also boosts fat burning.
- Black tea is enriched with compounds that benefit heart, digestion and stress levels.
There are maybe 1-5 calories in a cup of tea, but it’s not enough to kick you out of a fasted state. However, don’t brew teas with fruit, berries or other types of seasoning that have carbohydrates in them. That sugar will most likely stop the beneficial effects of autophagy.
The easiest and most effective way of suppressing hunger while fasting is to drink coffee. Caffeine gives you a jolt of energy and increases your focus while boosting fat burning.
At the same time, coffee has other health benefits, such as better blood sugar regulation, high polyphenol count and lowered risk of Alzheimer’s disease. So, it’s an amazing enhancer for the brain and mitochondria.
To not get kicked out of a fasted state, you want to be drinking black coffee. If you add a pinch of cinnamon or Stevia, then you may accidentally kick yourself out of a fasted state but small amounts – like a few milligrams – won’t have any significant effect on fasting. Instant coffee mixers tend to also have added substances that will kick you out of a fasted state.
Do consider the amount of caffeine you consume. You shouldn’t drink any more than 2-4 cups of coffee a day because it leads to caffeine intolerance and higher cortisol levels. Stress can kick you out of ketosis but it can also make you more catabolic while fasting. Decaf, however, is potentially unlimited, although there is some caffeine in it as well.
What About Bulletproof Coffee While Fasting
Which brings me to the question of: Can you add butter to your coffee while fasting Bulletproof style?
It’s true that pure fat like butter, coconut oil, or MCT oil, won’t raise blood sugar and this can keep you in a semi-fasted state. The fat won’t cross the blood-brain barrier, making your mind think that it hasn’t actually eaten anything.
However, this will most likely block the process of autophagy. Even just as little as 50 calories puts you into a fed state and stops the cells from self-digesting themselves.
This is not necessarily a bad thing as you’ll get energy and stay in ketosis but you’ll be missing out on some of the detox health benefits.
Here you have to think about why you’re doing intermittent fasting for.
- If you’re doing fasting for weight loss purposes and adding butter or MCT oil to your coffee helps you to make it through the fast then go for it. However, do remember that you’ll still need to consume fewer calories and putting an entire stick of butter into your cup will give you at least a thousand calories.
- If you’re fasting to thoroughly clean your body from toxic proteins and inflammation, then I’d advise you to not consume anything at all and do strict water fasting with mineral water with these salts and teas.
#5 Artificial Sweeteners
Which brings me to another question: Can you consume artificial sweeteners while fasting?
The answer is: It depends – It depends on what type of sweetener you’re using, why you’re doing intermittent fasting for and how does your body individually reacts to them.
A lot of sweeteners have carbs in them, like maltodextrin, dextrose or sucralose – avoid them, no objections there.
Natural sweeteners like Stevia are shown to not raise insulin or blood sugar, which makes them okay to be consumed.
However, you’d still have to be aware of how you specifically respond to Stevia. Although Stevia doesn’t have calories, it’s 300 times sweeter than table sugar and this can cause a placebo-like insulin response. Your taste buds get stimulated by the sweetness and you’ll get kicked out of a fasted state – the mind is that powerful.
To be sure, I would avoid all sweeteners while fasting because… I mean, it’s not a big deal but if you do want to try them then you’d have to test and experiment.
#6 Apple Cider Vinegar
A great drink for fasting is apple cider vinegar because of its anti-bacterial and anti-inflammatory compounds. It’s acidic but it actually helps to balance your body’s pH levels.
There are practically no calories in apple cider vinegar but it has other minerals such as potassium, some magnesium, and iron. This is perfect for fasting because you’ll be able to keep your electrolytes in check and prevent deficiencies.
Apple cider vinegar kills off bad bacteria in your gut and it staves off hunger. It can be added to sparkling water to make a nice tasty beverage.
To ensure you’re not stopping autophagy, I wouldn’t recommend you consume any more than 1-2 tablespoons of ACV at a time.
You can drink it during your fast but it’s also great for breaking your fast. In that case, add some squeezed lemon juice to promote the creation of digestive enzymes and to prepare the gut for eating. I wouldn’t add lemon juice during your fast because it can have the same placebo effect.
#7 Mineral Water
And of course, you can drink regular water, sparkling water, and mineral water (that Perrier). The reason you’d want to drink mineral water is that when you’re fasting, you’re flushing out a lot of water and this may lead to electrolyte imbalances and mineral deficiencies.
To prevent that, you can simply add a pinch of sea salt or pink Himalayan sea salt to your water. Also, consuming ionized rock salt will give you some iodine as well, which promotes thyroid functioning and prevents hypothyroidism.
But that’s basically it…
If you want to learn how to master the art of intermittent fasting and become ultimately keto-adapted, then check out my KETO // IF Program. It teaches you the knowledge and gives a 21-day meal plan with a fasting formula.