The first day you start your IF journey you would struggle with going without any food during your fasting window. This is normal because your body has been accustomed to eating every time you feel like it. This is normal and we have some suggestions on how to trick your body into believing that you are feeding it. All you need to do is drink lots of zero-calorie drinks as described previously. It is okay to drink during a fast to alleviate your hunger pangs.
But does this mean you can drink just about anything? Sadly, the answer is no. Everything that’s packed heavily with sugar, carbs, or alcohol is out of the question. Some people may also be surprised to learn that fruit juice isn’t allowed either! The way to go is to drink as much of zero-calorie drinks as you like.
Here are some excellent recommendations.
#1. Herb Teas
Herb teas, especially green tea, are the first item that health gurus love putting on top of everyone’s list for the drinks they can have while fasting. But it must contain zero calories so you should not add sweeteners and creamers.
It is now practically common knowledge that tea is packed with antioxidants that are of enormous health benefits. These can be very helpful when your body is in a state of burning calories from reduced food intake. And while it has caffeine content, the presence of l-theanine in green tea balances it out. This means it lets you stay energized yet calm at the same time.
#2. Black Coffee
It has been established that when black coffee is consumed during your fasting window, the body’s metabolic switch is activated helping to enhance our bodies’ health-promoting process of autophagy. However, you may need to apply some caution not to overdo this as doing so may result in other adverse effects depending on your body chemistry. The caffeine in coffee may be addictive!
Much like tea, you must remember not to add any sweeteners and creamers. Consider using pure coffee to avoid taking in additives with your coffee.
#3. Water
Water is the vehicle through which all nutrients are circulated in our bodies, and it does not contain unsafe toxins. Water is therefore a must-drink during IF. If you just want a little variety in the water you’re drinking, then you can’t go wrong with sparkling water.
Alternatively, you can mix in a very small teaspoon of electrolyte powder which is another essential nutrient to include in your IF regimen. Things like lime and mint are excellent enhancers that also have no calories.
Again, keep in mind that the point of a fasting period is to take in as zero calories as possible. Hence, it’s why water has often been the default recommendation. It comes with no calories while still helping you feel full to suppress your appetite. It’s also why it is the most preferred of just about other alternatives.
It might also help to consider vitamin supplements when going through fasting periods. Our cravings sometimes could be due to various deficiencies, of which calcium deficiency and iron deficiency are two big examples. Getting supplements for these will not necessarily break your fast, though there are fine points to using them to help in your IF diet. When it comes to whether to take supplements and the types to take, I advise you to consult with your doctor.
Other things to consider are the types of exercises you do as well as the food you eat before going into fasting mode. You must include both cardio and resistance exercise in your fasting lifestyle to avoid loss of muscles which is usually a side effect of IF. Also, consider avoiding ultra-processed food and eating more whole foods that contain all the naturally occurring nutrients and no chemical toxins. Just because IF is not too strict about the exact food you eat does not mean that a well-balanced diet still is not necessary. Having meals that give your body proper nutrition helps prepare your body for those periods of low food intake and changes to your metabolism.
I discussed more about this in my book. Check out Intermittent Fasting for Women Over 50: Reset Your Metabolism, Lose Weight, Boost Your Energy, Improve Memory, and Enjoy a Healthy Life. Get a copy on Amazon!