What can you drink during intermittent fasting?

Understanding the Concept of Breaking a Fast

Before delving into which drinks may be permissible during fasting without interrupting it, it's crucial to clarify what constitutes breaking a fast. Definitions vary, affecting which drinks are deemed acceptable. The scientific community does not universally agree, but a prevalent view is that breaking a fast occurs upon consuming any substance—solid or liquid—that the body perceives as food, thereby halting the beneficial metabolic processes initiated by fasting.

In this context, breaking a fast is defined as consuming substances that the body recognizes as food or that interrupt the beneficial biological processes associated with fasting, regardless of their conventional classification as food.

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Beverages That Do Not Break a Fast

The following drinks are considered to not interrupt fasting:

1. Purified Water: Processed from tap or groundwater to remove impurities (typically via reverse osmosis), then remineralized, purified water contains no calories or nutrients, making it fasting-friendly.
2. Spring/Mineral Water: Naturally occurring and containing essential minerals like calcium, magnesium, and potassium, mineral water, which is not artificially mineralized, is also suitable for consumption during fasting due to its lack of calories and macronutrients.
3. Sparkling Water: Carbonated water, infused with CO2 but calorie-free, is considered acceptable during fasting. Research shows mixed results regarding its effect on hunger, with some studies suggesting it might either increase or decrease hunger pangs, potentially due to gastrointestinal stimulation by the gas.
4. Black Coffee: The most frequently queried beverage regarding fasting, black coffee. Studies, including three clinical trials that permitted coffee and tea consumption, have demonstrated that TRE remains effective in improving glucose control, reducing weight, caloric intake, and blood pressure, despite caffeine intake.
5. Plain Tea: Both caffeinated and non-caffeinated teas, which are low in calories and do not contain significant amounts of glucose, protein, or fat, were allowed in clinical trials without negating the benefits of TRE. Short studies on herbal tea also indicate that its consumption during TRE does not detract from fasting's benefits, with participants experiencing reduced appetite and increased fat oxidation.

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Conclusion

Circadian science has increasingly attracted attention from both the scientific community and individuals seeking to enhance their health. Time-restricted eating offers flexibility, including beverage consumption during fasting periods. Given the potent metabolic benefits of TRE, individuals are encouraged to continue enjoying their preferred beverages like tea and coffee, focusing on long-term adherence over rigid restrictions for successful outcomes.

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