Intermittent Fasting: Avoid these drinks if you are on this weight loss diet

Intermittent Fasting (IF) or time-restricted diets are similar eating styles. Both restrict the time you eat, but intermittent fasting can often also involve calorie restrictions to increase fat burning. This allows people to create a daily caloric deficit by limiting the amount of food they eat during their eating period.

The science behind this approach to eating is that prolonged fasting allows our bodies to use up the sugar and calories we consume during the day. Once this is metabolized, it begins to draw on our excess fat stores for survival. This process is often known as “metabolic switching.”

Fasting periods can be anywhere from 14 hours to a 24 hour fast and IF has different methods such as 16:8 or 5:2. Choosing a fasting window that syncs with your circadian rhythm makes it much easier to follow the whole process.

Drinks are often overlooked in our diet and are loaded with calories that can easily pull you out of the fasting hours. As a rule, the drink is considered ready if it contains less than 50 calories! But anything over that calorie count triggers an insulin response and tells your body that you’re out of your fasting period.

Read also: Effective Ways to Intermittent Fasting for a Better Lifestyle and Better Metabolism

Drinks to avoid during intermittent fasting

Here are some drinks to avoid during intermittent fasting.

1. Cappuccino, latte and milk teas

Ingredients like milk and sugar affect our metabolism and blood sugar levels and are not suitable during fasting.

2. Coconut water

yes! Although its highly hydrating coconut water contains carbohydrates, it can end your fasting period.

3. Freshly squeezed juices

Whether it’s vegetable or fruit juice, some of them contain a lot of fructose, averaging somewhere between 8-10 grams of carbohydrates. This amount of carbohydrates will keep you from fasting; Nevertheless, fruit and vegetable juices can be taken between meals instead of during the fasting hour.

4. Energy/sports drinks and carbonated drinks

You may believe that drinking these drinks while fasting will simply increase your energy levels. But because they are full of calories and artificial sweeteners, they spoil the fast.

5. Protein powder

Protein powders contain amino acids that trigger an increase in insulin levels and break the fast.

6. Gummy multivitamins

These often contain minimal amounts of protein, glucose and occasionally fatty acids, which again can disrupt your fast.

Drinks you can incorporate into intermittent fasting

Some drinks you can include in your fasting schedule are:

• water: Plain or sparkling water. It has no calories and will hydrate you during your fast.
• Hot water with lemon and ginger: This is the best drink for those who want to maintain their blood sugar levels. It contains no calories or sweeteners that can cause insulin levels to rise. It is also good for digestion, as it promotes regular bowel movements.
• Black tea and coffee: with minimal or preferably no milk.
• Diluted Apple Cider Vinegar: Adding 1-2 tablespoons of apple cider vinegar to water will refresh you and reduce hunger during fasting.

• Healthy fats like MCT oil- Coconut oil, ghee or butter can be added in small amounts to tea or coffee. It’s complicated, so read the nutrition labels to measure calories per tablespoon!

Read also: Drink these 5 weight loss drinks on an empty stomach and lose weight

There is no doubt that intermittent fasting is probably the trendiest way to eat. Research shows it can benefit heart health, reduce inflammation and improve cell repair processes, but it’s not right for everyone. Follow an eating pattern that is sustainable for you in the long term. Intermittent fasting is a lifestyle change as opposed to a short-term diet.

Stay consistent, eat clean and add exercise. Make these your daily non-negotiables!