Many people on intermittent fasting or ketogenic diets often ask if they can drink coffee, tea, or take vitamin supplements, and whether these will affect their ketogenic state. In fact, most of these liquid drinks will not pull you out of ketosis, especially unsweetened drinks. However, some drinks with added ingredients may have a slight effect.
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1. Acceptable beverages
- Water : This is the ideal choice, whether it is filtered water or mineral water.
- Sparkling water : Sugar-free and calorie-free sparkling water is a great choice.
- Tea : All types of tea, especially green tea, can help maintain ketosis during fasting and promote metabolism. Please choose sugar-free, naturally decaffeinated tea.
- Black coffee : Black coffee does not disrupt ketosis and can help keep you alert. It's recommended to have a small cup in the morning, avoiding excessive amounts, as too much caffeine can affect sleep quality.
2. Beverages not recommended
- Bone broth : Although bone broth is rich in nutrients, it also contains a certain amount of protein, which may stimulate insulin secretion and thus affect the effectiveness of fasting. If you must drink it, it is recommended to consume it with meals.
- Collagen powder : As a protein, collagen can also stimulate insulin, so it is not suitable to consume during fasting.
- Branched-chain amino acids ( BCAAs ) : These supplements contain protein and can promote energy release, which may affect the effectiveness of fasting. Therefore, they are not recommended for use during fasting.
- Coconut water : Although coconut water is a healthy drink, it contains a certain amount of sugar, which may affect your ketosis, so it's best to avoid it.
- Sugary drinks and sports drinks : such as sports drinks and energy drinks usually contain high levels of sugar, which can undermine the effects of fasting.
3. Beverages and Additional Ingredients
- Full-fat and semi-fat cream : These high-fat ingredients do not significantly stimulate insulin secretion, and adding small amounts to coffee is acceptable for most people.
- Bulletproof coffee : This type of coffee contains butter and MCT oil, providing more fat and helping to prolong the feeling of fullness. It's a good choice for those trying to maintain their weight. However, if the goal is rapid weight loss, excessive fat intake should be avoided.
4. Some additional precautions
- Electrolyte powder : If you choose a sugar-free electrolyte supplement (such as an electrolyte powder containing natural sweeteners like stevia), it can be safely used during fasting and can help maintain electrolyte balance.
- Apple cider vinegar : A suitable amount of apple cider vinegar can be added to water and may be helpful for fasting. A small amount of lemon juice can be added to enhance the flavor.
5. Components to avoid
- Artificial sweeteners , such as soda water and beverages containing artificial sweeteners, not only affect gut microbiota but may also indirectly affect insulin levels and should be avoided.
- Alcohol : Alcohol is preferentially broken down by the liver, which can hinder blood sugar stability and is detrimental to the effectiveness of fasting. It is best to avoid it.
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Conclusion: Maintain a clear eating and fasting plan.
Choosing the right drinks during fasting is key to ensuring effectiveness. Most liquids won't break ketosis; the key is to avoid drinks containing sugar or protein and choose beverages that support your fat burning and overall health. By combining the right drinks with a healthy ketogenic diet and intermittent fasting, you can more easily achieve your health and weight loss goals.
YouTube source: https://youtu.be/X4rFigkeNO8
YouTube Column: Dr. Berg's Chinese Health Knowledge
