What drinks are allowed during intermittent fasting?
Intermittent fasting (16:8, 20:4, OMAD) is one of the most popular dietary approaches. But what can you drink without breaking the fast?
The basic rules
To stay in a fasted state, your drink must:
- Contain 0 calories (or close to zero)
- Not cause an insulin response
- Contain no added sugar
Allowed drinks
| Drink | Breaks fast? | Why |
|---|---|---|
| Water | ❌ No | 0 calories |
| Black coffee | ❌ No | ~2 kcal |
| Plain tea | ❌ No | 0-2 kcal |
| Sugar-free ginger shot | ❌ No | Almost 0 kcal, no insulin response |
| Fruit juice | ✅ Yes | Sugar = insulin |
| Sweetened ginger concentrate | ✅ Yes | 34g sugar/100ml = major insulin spike |
Ginger: the ideal fasting ally
- Reduces nausea common at the beginning of fasting
- Improves insulin sensitivity (AMPK activation)
- Accelerates lipolysis — your body burns more fat
- Natural appetite suppressant-naturel-efficace-gingembre-satiete-sans-medicament-2026">appetite suppressant — facilitates the fasting window
Warning: sugar breaks the fast
A ginger concentrate with 34g of sugar/100ml immediately breaks your fast. Even diluted (25ml = 8.5g of sugar), it's enough to trigger an insulin response and stop autophagy.
INTI — organic ginger shot, zero added sugar. Intermittent fasting compatible. Ginger + turmeric + black pepper-2026">black pepper.