Intermittent fasting has gained popularity for its potential health benefits, including weight loss, improved metabolic health, and increased longevity. One common question for those following this eating pattern is: What can you drink during intermittent fasting? The answer involves understanding which beverages won’t break your fast and how they can support your fasting journey.

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Water: The Essential Hydrator

Water is the most crucial beverage you can consume during intermittent fasting. Staying hydrated is vital, as it helps maintain bodily functions, including metabolism and energy levels. Drinking water can also alleviate hunger pangs and prevent dehydration, which might be mistaken for hunger.

Black Coffee: Metabolism Booster

Black coffee is another acceptable drink during intermittent fasting. Studies have shown that coffee can enhance metabolism and increase fat burning without breaking your fast (Cao et al., 2020). Additionally, the caffeine in coffee can suppress appetite, making it easier to stick to your fasting window. It is important to avoid adding sugar, cream, or milk to your coffee, as these can break your fast.

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Tea: Antioxidant-Rich Option

Tea, particularly green and herbal teas, can be consumed during fasting periods. Green tea contains catechins, which may enhance fat oxidation and provide other health benefits (Hursel et al., 2009). Herbal teas, such as peppermint or chamomile, are naturally calorie-free and can aid in digestion and relaxation. Like coffee, tea should be consumed without added sugars or milk.

Apple Cider Vinegar: Appetite Suppressant

Apple cider vinegar (ACV) diluted in water is another drink that can be consumed during intermittent fasting. ACV has been shown to suppress appetite and improve insulin sensitivity, potentially aiding in weight loss and metabolic health (Johnston et al., 2004). A common recommendation is to mix one to two tablespoons of ACV in a glass of water.

Bone Broth: Nutrient-Rich Drink

While bone broth does contain some calories, it is often considered acceptable during longer fasting periods, especially for those engaging in prolonged fasts. Bone broth provides essential electrolytes and nutrients that can help prevent nutrient deficiencies and support overall health. It is best to consume homemade bone broth or high-quality store-bought options without added sugars or preservatives.

Sparkling Water: Fizzy and Filling

Sparkling water or seltzer can be a refreshing and hydrating option during fasting periods. The carbonation can provide a feeling of fullness, helping to curb hunger. Ensure the sparkling water is plain, without any added flavors or sweeteners that could break your fast.

Lemon Water: Flavored Hydration

Adding a slice of lemon or a splash of lemon juice to your water can enhance flavor without significantly impacting your fast. Lemon water can provide a small amount of vitamin C and antioxidants, making it a healthy and enjoyable beverage choice during intermittent fasting.

Electrolyte Drinks: Balance and Hydration

For those engaging in extended fasting periods, maintaining electrolyte balance is crucial. Electrolyte drinks without added sugars or calories can help replenish sodium, potassium, and magnesium levels, preventing dehydration and electrolyte imbalances. Look for zero-calorie electrolyte supplements or make your own by adding a pinch of salt and a dash of potassium chloride to water.

निष्कर्ष

Choosing the right beverages during intermittent fasting can support your health goals and make fasting more manageable. Water, black coffee, tea, diluted apple cider vinegar, bone broth, sparkling water, lemon water, and zero-calorie electrolyte drinks are all excellent options. Always avoid adding sugars, creamers, or other caloric ingredients to these drinks to ensure they do not break your fast.

संदर्भ

1. Cao, S. Y., Chen, S. R., Zou, Y., & Meng, J. H. (2020). Coffee consumption and risk of hypertension: A dose–response meta-analysis of prospective cohort studies. Journal of Human Hypertension, 34(3), 142-149.
2. Hursel, R., Westerterp-Plantenga, M. S. (2009). Catechin- and caffeine-rich teas for control of body weight in humans. American Journal of Clinical Nutrition, 89(1), 1791-1796.
3. Johnston, C. S., Kim, C. M., & Buller, A. J. (2004). Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes. Diabetes Care, 27(1), 281-282.