5 Zero-Calorie Drinks that Won't Break Your Fast
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Intermittent fasting has gained significant popularity as a health and fitness strategy. However, maintaining proper hydration during fasting periods can be challenging. Selecting the right zero-calorie beverages is crucial to stay refreshed, energized, and ensure you don’t accidentally break your fast.Â
Here are five excellent zero-calorie drink options to keep you going!
5 Zero-calorie drinks
- Sparkling water
- Black coffee
- Herbal teas
- Lemon water
- Green tea
1. Sparkling water
Sparkling water is an excellent option for those seeking a refreshing drink that fits seamlessly into a fasting routine. It is calorie-free, making it a fasting-friendly choice while providing the fizz you may be craving from a sugary soda.
It can be enjoyed plain or with a splash of natural flavoring like a squeeze of lemon or lime. Lemon and lime juice is virtually calorie-free and can add a hint of flavor to your sparkling water without breaking your fast.
You can even make sparkling water from home with a soda maker!
The SENSEation Sparkling Water Maker
Sparkling water can also help curb hunger pangs during a fast. The bubbles can create a sense of fullness, which may reduce the urge to eat, making your fasting period more manageable.
Although the majority of sparkling waters available in stores are low in calories, no all are calorie-free. Always check the label to ensure there aren't any secret ingredients that may spike your calorie count.
2. Black coffee
Black coffee is a go-to beverage for those practicing intermittent fasting, thanks to its ability to boost energy and focus without disrupting the fast. With zero calories, it preserves the key benefits of fasting, such as ketosis and autophagy.
The caffeine in black coffee not only sharpens mental clarity but also enhances focus, making it an excellent choice to kickstart your morning or sustain productivity during fasting hours. Additionally, caffeine can help curb appetite by temporarily reducing hunger, much like sparkling water.
To maximize its benefits, choose high-quality black coffee and skip any additives like sugar, cream, or flavorings, as these can break your fast and diminish its effects.
Related read: 7 Low Sugar Beverages That'll Satisfy Your Cravings
3. Herbal teas
Herbal teas are an excellent addition to any fasting plan, offering a flavorful and soothing alternative to plain water. Unlike traditional teas, herbal teas are typically caffeine-free and made from a variety of dried fruits, flowers, spices, and herbs.
This makes them gentle on the stomach and a great choice for sipping throughout your fast. Popular options are:
- Chamomile
- Peppermint
- Ginger tea
- Hibiscus tea
These teas above can help alleviate common fasting symptoms such as headaches, nausea, or digestive discomfort. Many herbal teas also contain compounds that promote relaxation and stress relief, supporting mental well-being during extended fasting periods.
Aside from their calming effects, certain herbal teas provide unique health benefits that can complement your fasting goals. For example, ginger tea is known for its anti-inflammatory properties, while hibiscus tea may help regulate blood pressure.
To ensure your herbal tea doesn’t interrupt your fast, stick to pure varieties without added sweeteners or artificial flavorings.
4. Lemon water
Lemon water is a refreshing and hydrating beverage that can be incredibly beneficial during fasting. Adding a slice or two of fresh lemon to your water not only enhances its flavor but also provides a gentle dose of essential nutrients, including vitamin C, potassium, and antioxidants.
One of the significant advantages of lemon water is its potential to aid digestion. The citric acid found in lemons can help stimulate stomach acid production, which may improve the breakdown of food when transitioning out of a fasting period.
Like herbal teas, it’s essential to avoid adding sugar, honey, or other sweeteners to your lemon water to ensure it remains fasting-friendly.
5. Green tea
Green tea is an excellent choice for those practicing intermittent fasting, offering a variety of health benefits while being calorie-free. Rich in antioxidants like catechins, green tea can help combat oxidative stress and support overall cellular health.
One of its most notable compounds, epigallocatechin gallate (EGCG), has been associated with boosting metabolism and promoting fat oxidation, which may enhance the benefits of fasting.
Drinking green tea can also help curb hunger pangs, making it easier to adhere to your fasting schedule. To reap its benefits, it’s best to enjoy green tea in its purest form, without adding sugar or milk, ensuring it remains a fasting-friendly beverage.
Sugar-free drinks to avoid while fasting
While many drinks may be labeled as "sugar-free," not all of them are suitable for intermittent fasting. Some beverages contain artificial additives or ingredients that can disrupt the fasting process, hinder its benefits, or even stimulate insulin responses.
Here are some "sugar-free" drinks you should steer clear of while fasting:
- Diet sodas – Despite being sugar-free, diet sodas often contain artificial sweeteners like aspartame or sucralose, which may trigger insulin secretion or increase hunger cravings.Â
- Flavored sparkling waters – Certain sparkling waters, especially those with "natural flavors," can contain hidden additives or chemicals that may interfere with fasting benefits.Â
- Zero-calorie energy drinks – These drinks often contain artificial sweeteners and high caffeine levels, which could lead to insulin spikes or unwanted side effects during fasting.Â
- Sugar-free flavored coffee creamers – While labeled sugar-free, these creamers may include additives that can break your fast or disrupt metabolic benefits.Â
- Sugar-free sports drinks – Even without sugar, these beverages might contain artificial colors, additives, or sweeteners that could negatively impact fasting.Â
Research has shown that artificial sweeteners commonly found in sugar-free drinks may negatively impact gut health by altering the gut microbiota. For instance, a study published in Nature highlights how artificial sweeteners like saccharin could lead to glucose intolerance by disrupting the balance of gut bacteria.
This underscores the potential risks associated with consuming these beverages, even when they're calorie-free.
Summary
To get the most out of fasting, it’s best to steer clear of sugar-free drinks and additives that could interfere with gut health or metabolic balance. Instead, stick to clean, simple choices like water, herbal tea, or black coffee. These options help you stay on track while supporting your overall well-being.
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