Intermittent fasting (IF), or periodic fasting (PF), is becoming an increasingly popular method for improving metabolic health, losing weight, and boosting energy.
However, to achieve the desired results, it is important to understand what can be consumed during fasting periods, as even seemingly harmless drinks can disrupt the process of autophagy or cause an insulin spike.
In this article, we will explore which drinks are allowed during intermittent fasting to maintain its effectiveness without disrupting the state of metabolic flexibility.
We will consider not only water but also other drink options that do not affect insulin and do not interrupt the process of autophagy.
Drinks Allowed on IF
The drinks that are completely allowed during IF include:
These drinks contain little to no calories. Therefore, they do not affect insulin and do not interrupt the process of autophagy.
What Can Be Added to Drinks
You can create your own drinks and teas by adding various herbs and spices that are also allowed during intermittent fasting to the permitted liquids.
These products include.
Of course, these products themselves cannot be consumed. They are steeped in the drink to add flavor and aroma, after which the drink is strained through a sieve to exclude the particles of spices.
Products in Limited Amounts
There are also a number of products that are allowed to be used during intermittent fasting in amounts no more than 1-2 teaspoons per hour.
These products in small quantities will not affect growth hormone. However, they may disrupt the process of autophagy.
Drink Recipes Available on IF
In conclusion, let’s look at a number of recipes that can be made from drinks and products allowed during intermittent fasting.
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Sources
- Metabolic Efficacy of Time-Restricted Eating in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials
- Intermittent fasting strategies and their effects on body weight and other cardiometabolic risk factors: systematic review and network meta-analysis of randomised clinical trials
- Effects of different types of intermittent fasting on metabolic outcomes: an umbrella review and network meta-analysis
- Intermittent time-restricted eating may increase autophagic flux in humans: an exploratory analysis
- Training state and skeletal muscle autophagy in response to 36 h of fasting
- Effect of 8-Hour Time-Restricted Eating (16/8 TRE) on Glucose Metabolism and Lipid Profile in Adults: A Systematic Review and Meta-Analysis
