Intermittent Fasting: What to Sip and Skip for Success

Intermittent fasting seems to be everywhere these days. But hold on, what about what you drink during those fasting windows? Because let me tell you, the wrong beverage can derail your progress faster than you can say “hangry.”

1. Importance of Hydration:

Staying hydrated is key, not just in general, but especially when fasting. Many drinks can break your fast and mess with that awesome process called autophagy (think cellular spring cleaning!). To compensate for the lack of fluids from food, aim for at least eight glasses of water a day. Your body will thank you!

2. What Not to Drink:

Here’s the thing you need to avoid: sugary drinks, anything dairy-based, and even alcohol (sad, but true!). Even those sneaky diet sodas can mess things up because of the artificial sweeteners that might trigger an insulin response.

3. Coffee Chaos: To Cream or Not to Cream?

Black coffee is your fasting friend, but leave the sugar and milk at bay. Now, the keto crowd loves their fancy creamers and MCT oil. While technically breaking the fast from a strict viewpoint, some argue these can actually improve insulin sensitivity. It’s a personal call, but hey, knowledge is power!

4. Tea Time:

Just like coffee, plain brewed tea is your fasting hero. Feeling jittery? Decaf is your best bud. Remember, during fasting windows, skip the honey or milk. They can wait for your non-fasting glory.

5. Water and Seltzer: Simple Pleasures

Water is the ultimate fasting champion – calorie-free and keeps you feeling full. Want a little flavor boost? Throw in some fruit slices or a splash of citrus juice, but keep the calories minimal. Craving some fizz? Seltzer water is your guilt-free go-to during fasting.

6. Skip Apple Cider Vinegar:

Apple cider vinegar and bone broth, while amazing for your health, contain calories that can break your fasted state. Save them for when your eating window opens up and reap the benefits then!

7. Soda? Absolutely Not!

Regular or diet soda is a big no-no during fasting. Sugar, sneaky calories, and potential appetite messes – what’s not to dislike? Stick to seltzer for your fizz fix.


Understanding what to drink (and not drink) during intermittent fasting is the secret sauce to success. Embrace water, black coffee, and unsweetened tea, and ditch the drinks that can derail your fast. Remember, hydration and smart choices will make your fasting journey smooth sailing and oh-so-satisfying. So explore these tips and unlock the full potential of intermittent fasting to rock your health goals!

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