I have written extensively in the past on intermittent fasting and I am really a big fan as I am sure all of you have noticed by now. I love how light I feel when I am fasting and I really feel like my system is resetting.
I don’t see myself in a world where one does not fast; to me it’s quite unthinkable. I feel terrible if I eat every day three meals a day. It is simply too much. We over eat and never balance it out.
On my weight loss journey I wanted to research what drinks would work with my fasting and what would be good to drink. So let’s look at some good, bad and great options.
Coffee and Fasting
I will say this over and over again please consult with a GP before doing fasting your health always and at all times comes first. Coffee and tea are perfectly acceptable when fasting but milk and sugar are not allowed. You can use artificial sweeteners if you like your drinks sweet. It would be wise to avoid coffee drinks in most shops as most of them contain some type of syrup, milk product or sugary add-in.
Water and Fasting
There are numerous ways to fast and do intermittent fasting and most of them does allow water. I never cut water out as well as I believe that this can be dangerous and one should always stay hydrated.
Thereare so many disadvantages of dehydration and many dangers. Dehydration can lead to unclear thinking,mood changes, constipation and kidney stones. I would personally say drink as much water as you can but remember wateris a great thing that can also be overdone. According to Centres for Disease Control and prevention (CDC), most people can stay hydrated by simply lettingthirst be their guide.
Juice and fasting
Juices are not calorie free and I definitely would not recommend them during fasting simply because we want to eat a calorie deficit and piling on the calories with juices is a no go. It seems pointless to eat nothing and then drink a 500 calorie drink. This will contribute nothing to your satiety and might even cause cravings.
Low Calorie liquids
I don’t really like the taste of water so I just give it a slight different taste and I do this by infusing it with different fruits of low calorie juices. One of my favourites is adding a few drops of lemon into my water and I find it very refreshing and satisfying. Mint is also a favourite of mine and actually very tasty. Another great option is unsweetened almond milk, which is low in calories and has lots of calcium and vitamin D.
Water is always a great choice, all day long and a must have every day. Make sure not to have too much though as it can also be unhealthy. I would say stay under 20 litres a day, honestly speaking I don’t know who drinks that much water though.Technically coffee is calorie free as long as you take it without milk or sugar. Broths are also good to drink but be mindful of the calorie content and the amount you consume. Low calorie soup is satisfying and helps in your calorie deficit journey. Tea should be consumed without sugar or milk. Apple Cider Vinegar
I think we all have a good idea of what is a good drink and what are bad drinks. I find it interesting though that so many people does not know what bad drinks are. A friend of mine love a certain apple drink, I asked him once why does he drink so much of it and he said that it is so healthy. I went further and asked why he thinks it is so healthy? He replied it’s an “Apple Drink”
Simply because it is an apple drink does not make it healthy I then showed him how much sugar the drink contains and he was very surprised. Don’t be caught by the illusion that a fruity drink are healthy, most store bought juices are full of sugar and other substances that makes it tasty.
Alcohol and Fasting
It is important not to drink when you are in the fasting state. When you drink alcohol don’t drink on an empty stomach and drink a lot of water. So it is advisable to drink during your eating window and not when fasting. The reasoning is pretty straight forward drinking on an empty stomach will make you get drunk faster and you might get extremely drunk on not too much alcohol.
Alcohol may be absorbed directly into the bloodstream depending on the amount of food in your stomach. The absorption of alcohol will be slowed down depending on the amount of food you have in your stomach. When you are going to drink alcohol make sure to have a full balanced meal with the alcohol or before so you don’t get overly intoxicated.
Intermittent fasting and alcohol put a greater fluid need on your body, so make sure you drink plenty of water throughout the day and in between drinking alcohol. There is no clear guide to drinking and fasting, but the one main rule of thumb by dietitians is to ensure that you have eaten enough food before consuming alcoholic beverages. During your fasting time, you should rather not be drinking any alcohol. When you’re fasting, you’re consuming a calories deficit, so using that on something like alcohol that is void of nutrients wouldn’t be a smart.During your eating window, drinking alcohol isn’t the best choice either because you want your liver to process real toxins to keep you healthy and well, instead of processing the alcohol that you drink.
However, you can’t negate the positive effects moderate amounts of alcohol can have to help you relax. If you do decide to drink, make wise choices because alcohol is a carcinogen and is toxic to the liver, and go easy. Many people over drink and that is where you are really doing harm to yourself and depending on how drunk other’s as well.
If you’re going to drink alcohol, some choices are better than others. Here are some suggestions: Remember everything in moderation.
- If it is beer gluten-free is best.
- Grain-based vodka
- Gin(some brands are processed with grain-based alcohol)
For that special occasion, consider some of these options:
- Potato vodka
- Red wine
- Organic sparkling wine
- Organic white wine
I found this helpful article on the internet and I would like you to read it for better understanding of how it works.
Effects of fasting and chronic alcohol consumption on the first-pass metabolism of ethanol.
The present investigation was undertaken to evaluate what fraction of alcohol ingested in amounts during usual “social drinking” does not enter the systemic circulation. To that effect, on consecutive days, either per oral or intravenous ethanol was administered in both fed and fasted states to 7 nonalcoholic and 18 alcoholic subjects. In nonalcoholic consuming 0.15 g/kg body wt ethanol, the magnitude of first-pass metabolism of ethanol was 3.94 +/- 0.15 mmol/L X h, calculated as the difference of the areas under the curve obtained after oral and intravenous alcohol administration. The first-pass metabolism accounted for 73% of the latter. When the administered dose was increased to 0.3 g/kg body wt ethanol,the corresponding values were 6.46 +/- 0.50 mmol/L X h and 44%. Fasting decreased this effect. When alcoholics consumed 0.15 g/kg body wt ethanol, the corresponding values were 0.92 +/- 0.65 mmol/L X h and 23%. When these alcoholics were fasted, the first-pass metabolism again decreased and it was significantly lower than in the nonalcoholic tested under the same conditions.We conclude that in humans a significant fraction of ingested alcohol undergoes first-pass metabolism but that this effect is reduced in alcoholics and by fasting. The magnitude of this process determines the bio availability of alcohol and thus modulates its potential toxicity.
Answers to some of the most common intermittent fasting questions I have been asked.
Can I drink alcohol on intermittent fasting?
This is never a good idea. Drinking on an empty stomach is unhealthy and you will get drunker faster.
Can I drink liquids when I am doing intermittent fasting?
Yes, Stick to the healthier options like water, black tea or coffee or very low calorie drink as you don’t want to drink all the calories that you didn’t eat.
How long must I fast at a time?
This is completely up to you as there are many different fasting times and you can find one that works for me. On another article “intermittent fasting times” this is explained in more detail. Remember there are so many different fasting ways that I am sure you will find one that will fit your lifestyle.
Is it dangerous?
This answer is simple and No. Our ancestors have been fasting for ages and it goes as far back as the bible where people fasted. I believe as long as humans has been around they fasted. They had to eat when food was in abundance and when it was not they fasted.
Can Fasting make me lose weight?
Yes it can and is actually and easy weight loss diet if you keep in mind that you have to eat a calorie deficit. It won’t help at all if you over eat during your feasting window.
Question About How to Start your Intermittent Fasting journey.
I want to fast but have no idea where and when to start what do I do?
This is very simple and look at it like this. How do you eat an elephant? Bit by bit. There will always be good reasons not to do something that is a little uncomfortable. I would suggest that you just start. Stop eating a Sunday at 18:00 and eat again Monday at 12:00.When you started you have started and you can fine tune and change the meals and times as you go.
Question about Exercise and
Can I exercise while doing intermittent fasting?
Yes you can and it would actually be beneficial.Studies have shown people exercising in a fasted state actually had more results than those that haven’t.
What exercise would be the best while doing intermittent fasting?
This can be an answer that could be an article of its own. The best exercise will simply depend on what you would like to accomplish and what your goals are. It is important that you have an specific goal otherwise how far would you know to go. I always recommend that you start slow and make your journey sustainable remember everything you want results from should be done with excellence.
Concerns and Adjustments with Intermittent Fasting
There will be adjustments to your normal schedule and things to plan like your meals but believe me it is all worth it and in the end you are going to stand astonished about your weight transformation and you will never do things the same again. Get serious about your health and start living your best life today. Always remember “in a year from now you are going to wish you started today.
What Questions Do You Have?
I would like to encourage you to send me your questions we are always keen to help and would love to hear from you and also would love to hear how your intermittent fasting journey is going. Please let us know what you struggle with and how we can help you win the war against the bulge. We are not health practitioners so please consult with one to get the best health advice for you. We can advise you on techniques so please get in touch. The best way to get the life you always wanted is just to start of not it will always remain a dream. Stop dreaming and start doing. Living the dream and having the dream are worlds apart.