If you're looking to achieve a weight loss goal with Intermittent Fasting, it's crucial to analyze the types of liquids you're having during your fast. Some liquids will help your fast while others will break your fast (and reverse your progress).
Today I'm sharing the 10 best liquids to drink while Intermittent Fasting for fat loss.
What Can You Drink While Intermittent Fasting?
What you can drink during your Intermittent Fast will largely depend on what your goal with Intermittent Fasting is. If you're looking to maximize gut healing and stimulate the Migrating Motor Complex (our internal gut cleaning process), it's crucial to only consume water and unsweetened tea or coffee.
One of the main perks of Intermittent Fasting is that it naturally allows insulin to stay low during the fast.(1) This allows lipolysis (fat breakdown) to stay on. If you're looking to maximize fat burning, you can be a bit more flexible with the liquids consumed during your fast. With fat burning as the emphasis, it's crucial to focus on not spiking the storing hormone insulin. The main food sources that spike insulin are carbohydrates and protein. Anything that is added to your coffee or tea during the fast must come from a pure fat source in order to keep insulin from spiking and maintain the fat burning state.
Can You Drink Juice While Fasting?
Fruit or vegetable juices are primarily going to be made of carbohydrates. Fruit juices are particularly high in simple sugars that can cause insulin to skyrocket and break your fast. Regardless of if your goal with Intermittent Fasting is fat loss or gut healing, any types of juices must be had during the eating window -- and fruit juices should be greatly reduced, if not eliminated completely during the eating window due to its high insulin spiking potential.
The 10 Best Liquids To Drink While Fasting For Fat Loss
Now that we've established that basics around what to drink during your Intermittent Fast and why, let's dive into the top 10 liquids to drink while fasting for fat loss.
Water is crucial to consume during a fast because as insulin drops, the kidneys start to release both water and electrolytes. A good rule of thumb is to aim for drinking half your body weight in ounces of water per day. If you're exercising, you may want to add an additional 16-20 ounces to this number.