With the rise of intermittent fasting and its benefits, it is no surprise that more and more people are embracing this eating pattern to keep fit and healthy. But with this comes many questions about what is and isn’t allowed during a fasting window. Many myths have been perpetuated, causing confusion and worry over whether you’re doing it correctly or not. Here, we debunk 10 of the most common food and drink myths about fasting windows.
Myth 1: Fasting means NO food or drink. (90% think so)
Many people think that fasting means not consuming anything for long stretches of time. However, this is simply not true.
It is perfectly acceptable to have a low-calorie drink such as black coffee, tea, or sparkling water during a fasting window. The key is to keep the calories under 15, which should be set as a bottom line when cream or milk is added. In fact, drinking coffee or tea can also help to reduce hunger and cravings during the fasting window. That boosts the effect of intermittent fasting.
Myth 2: No sugar or sweeteners.
Many people think that sugar or sweeteners aren’t allowed during a fasting window, but this is not the case.
As long as the caloric content is kept below 15, it is okay to add sugar, honey, cream, or milk to your drinks. The key is to keep the sugar content low, as it can cause a spike in blood sugar levels, which can, in turn, cause hunger. However, pay attention to the sugar naturally contained in the ingredient of your drinks and whether extra sugar is suitable to be added should be reconsidered.
For example, a serving of blackberries, oranges, and ginger-infused water contains blackberries and orange slices that naturally contain sugar and no extra sugar is needed if you keep it under 15 calories.
Myth 3: You can’t eat fruits or vegetables.
Fruits and vegetables are great sources of vitamins and minerals, and they are perfectly acceptable during a fasting window. However, it is important to be mindful of the calorie content. For example, some higher-calorie fruits such as bananas or avocados should be avoided, but other low-calorie fruits such as berries or oranges are perfectly fine and their amount to be consumed should be rigorously controlled. Normally, they are just allowed to be consumed by adding them to drinks.
Myth 4: No dairy products.
This is false.
Dairy products such as skim milk, sugar-free Greek yogurt, and low-fat cheeses can all be consumed during a fasting window, and they can be added to drinks friendly during the fasting window. Make sure to watch the calorie content, as some dairy products can be higher in calories than others.
Myth 5: No supplements.
Supplements such as multivitamins and fish oil are acceptable during a fasting window, as long as the calorie content is kept below 15. However, it is important to consult with a doctor before taking any supplements, as some may interact with medications or cause unwanted side effects.
Soon coach recommends that supplements are better consumed during the eating window and no weight loss gummies are recommended since most weight loss gummies contain too much sugar.
So, there is no “one size fits all” approach to fasting, and it is important to understand which foods and drinks are acceptable during a fasting window. By debunking these common myths, you can be sure that you are doing it properly and not inadvertently breaking your fast.
Certain Foods Debunked
Do you find yourself avoiding certain foods during a fasting window because you think they will break your fast? Well, it’s time to debunk some of the popular food myths about fasting.
Many of us believe all foods and drinks are off-limits during a fasting window, but in actuality, a variety of food and drinks can be consumed without breaking the fast. We’ve got the facts to help you make the right choice for your fasting window.
Diet Coke
Due to its low-calorie content, diet coke can be consumed during a fasting window. One 12-ounce can of diet coke contains 0 calories, 0 fat, 0 carbohydrates, and 0 protein.
Coffee
Coffee can be had during a fasting window without breaking your fast. A single cup of black coffee contains approximately 2 to 3 calories, 0 fat, 0 carbohydrates, and 0 protein.
Tea
Tea is a great choice for a fasting window. A cup of unsweetened green tea contains 0 calories, 0 fat, 0 carbohydrates, and 0 protein.
Water
Water is the best option for a fasting window as it contains no calories, fat, carbohydrates, or protein. Moreover, water leads people to feel more full, helping them to beat cravings and hunger during the fasting window. However, it’s not scientific that the more water one drinks, the better. When it comes to the exact amount of water a day, it calls for a standard answer.
Apple Cider Vinegar
Not all apple cider vinegar can be consumed during the fasting window. Only that contains no calories, fat, carbohydrates, or protein is accepted. Pay more attention to the nutrition facts.
Lemon Water
Lemon water is a great option for a fasting window. A cup of lemon water contains approximately 6 calories, 0 fat, 2 carbohydrates, and 0 protein.
Herbal Tea
Herbal teas are a great choice for a fasting window. Herbal teas contain no calories, fat, carbohydrates, or protein.
So, if you thought certain foods were off-limits during a fasting window, think again! There are a variety of options that can be consumed without breaking the fast. Choose wisely and enjoy!
Adding Flavor and Burning Fat – 25 Fasting Drinks Recipes
A range of drink collections including coffee, tea, and infused water that are zero or very low in calories will not break your fast.
Bulletproof Coffee
This is a popular coffee among the keto community and is suitable for “dirty” fasting. Since it has zero carbohydrates, it will not affect your insulin level and break the fast.
| Nutrition Figure | |
| Calories | 40cal |
| Carbs | 0g |
| Protein | 0g |
| Fat | 4g |
Ingredients:
- Freshly brew coffee
- Butter, MCT oil or coconut oil
- Zero-calorie sweetener (option)
Preparation:
- Add 1 tsp of butter or other oil of your choice to 1 cup of freshly brewed coffee.
- Add sweetener to taste.
Diet Ice Lemon Tea
This recipe used diet ice tea mix for a low calories drink suitable for any time during a hot day.
| Nutrition Figure | |
| Calories | 15cal |
| Carbs | 2g |
| Protein | 0g |
| Fat | 0g |
Ingredients:
- Lipton diet iced tea mix
- Lemon
- Water
- Iced cubes
Preparation:
- This recipe makes 3 servings of ice tea.
- Mix 6 tsp of diet iced tea mix with 4 cups of water.
- Stir in 6 cups of ice cubes until melted.
- Add some freshly cut lemon slices for some citrus zing and keep it refrigerated for up to 3 days.
Moroccan Spiced Coffee
This Moroccan spiced coffee recipe well suited for someone who doesn’t like black coffee and a more flavorful alternative during the fasting window.
| Nutrition Figure | |
| Calories | 5cal |
| Carbs | 1g |
| Protein | 1g |
| Fat | 0g |
Ingredients:
- Ground coffee beans
- Cinnamon spice
- Pinch of ginger spice
- Pinch of nutmeg powder
Preparation:
- Add 1 tsp of cinnamon, 1/2 tsp ginger and 1/2 tsp nutmeg spice mixed spice with ground coffee beans. These will make 4 servings of spiced coffee.
- Use spiced coffee mixed immediately or stored in a light-proofed, airtight container.
- Use 1-2 tsp of the spiced ground and brew with a drip coffee maker, hand drip or French press.
Vanilla Latte
The vanilla latte is a classic latte and it’s a simple recipe with clear, detailed directions.
| Nutrition Figure | |
| Calories | 10cal |
| Carbs | 0g |
| Protein | 1g |
| Fat | 1g |
Ingredients:
- Unsweetened almond milk
- Vanilla extracts
- Stevie or another artificial sweetener
Preparation:
- Make a cup of freshly brew coffee as you prefer.
- Add 1/4 cup almond milk, 3 drops vanilla extras and sweetener to the coffee.
Turmeric Latte
Golden milk, commonly referred to as turmeric milk or creamed turmeric latte, is a warming Indian beverage that tastes great.
| Nutrition Figure | |
| Calories | 15cal |
| Carbs | 1g |
| Protein | 1g |
| Fat | 1g |
Ingredients:
- Turmeric
- Ginger
- Unsweetened almond milk
- Freshly brew coffee or a shot of espresso
- Black pepper
- Vanilla extracts
- Zero-calorie sweetener
Preparation:
- Make a cup of freshly brew coffee as you preferred and add vanilla extracts. You may also use a shot of espresso or 1 tablespoon of instant coffee powder.
- Add the spices to almond milk, optional to froth the almond milk.
- Add frothed, spiced milk to the coffee and sweetener to taste.
Strawberry Mojito Kombucha Mocktail
A Strawberry Mojito Kombucha Mocktail is light, fizzy, minty, slightly sweetened, and loaded with strawberries and lime. It’s very simple to make.
| Nutrition Figure | |
| Calories | 15cal |
| Carbs | 3g |
| Protein | 0g |
| Fat | 0g |
Ingredients:
- Mint leaves, stem removed
- Fresh strawberries, stem removed and sliced
- Lime juice
- Original or ginger kombucha
- Sparkling water
- Ice
Preparation:
- In a small bowl, muddle the mint leaves, strawberries and lime juice with a mortar and pestle until strawberries form a puree. Can also puree in a blender or food processor.
- Divide the puree among two glasses.
- Add 6 oz. of kombucha, 6 oz. of sparkling water per glass.
- Fill the rest with ice.
- Stir and serve immediately.
Pumpkin Spice Latte
The rich aroma of spiced pumpkin is a result of a mixture of spice, creamer, espresso, and stevia.
| Nutrition Figure | |
| Calories | 15cal |
| Carbs | 1g |
| Protein | 0g |
| Fat | 1g |
Ingredients:
- Coffee or espresso 1 cup black
- Vanilla creamer
- Pumkin puree
- Pumpkin pie spice
- Stevia
Preparation:
- Add espresso 1 cup black, I tablespoon vanilla creamer, 1/2 tsp pumpkin pie spice and 1 tsp pumpkin puree to a blender. Blend on high until smooth.
- Transfer to a glass, warm in the microwave 1-2 minutes if desired then enjoy!
- Cold Pumpkin Spice Latte. Transfer to a glass, add ice and enjoy!
Cherry Lemon
Pitted cherries, fresh lemon, and water are combined to create the Cherry Lemonade syrup.
| Nutrition Figure | |
| Calories | 10cal |
| Carbs | 3g |
| Protein | 0g |
| Fat | 0g |
Ingredients:
- Cold water
- Pitted and sliced-in-half cherries
- Sliced lemon with seeds removed
Preparation:
- Add the sliced cherries and lemon into a sealable bottle or a 1-liter water jar.
- Pour in cold water and stir to mix well.
- Let the water get infused at room temperature for 1-2 hours or refrigerated for about 3-4 hours or up to 8 hours before drinking it.
- Remove fruits and herbs and store the infused water refrigerated for up to 3 days.
Lime Mint Rosemary
It’s a delectably fragrant combination of rosemary and mint with a hint of lime for a crisp, energizing, and refreshing blast.
| Nutrition Figure | |
| Calories | 5cal |
| Carbs | 0g |
| Protein | 0g |
| Fat | 0g |
Ingredients:
- Cold water
- Fresh rosemary
- Sliced lime
Preparation:
- Add the sliced lime and fresh rosemary into a sealable bottle or a 1-liter water jar.
- Pour in cold water and stir to mix well.
- Let the water get infused at room temperature for 1-2 hours or refrigerated for about 3-4 hours or up to 8 hours before drinking it.
- Remove fruits and herbs and store the infused water refrigerated for up to 3 days.
Strawberry Lemon Water
Strawberry lemon water that has been muddled with strawberries to release juices and flavor, together with mint and lemon.
| Nutrition Figure | |
| Calories | 5cal |
| Carbs | 1g |
| Protein | 0g |
| Fat | 0g |
Ingredients:
- Sliced strawberries
- Slices of lemon seeds removed, with peel
- Cold or room temperature water
Preparation:
- Add the sliced strawberries and lemon into a sealable bottle or a 1-liter water jar.
- Pour in cold water and stir to mix well.
- Let the water get infused at room temperature for 1-2 hours or refrigerated for about 3-4 hours or up to 8 hours before drinking it.
- Remove fruits and herbs and store the infused water refrigerated for up to 3 days.
Diet Ice Raspberry Tea
This iced tea mix has natural raspberry taste and is crafted from actual tea leaves. Easy and simple to make, refreshing iced tea.
| Nutrition Figure | |
| Calories | 15cal |
| Carbs | 3g |
| Protein | 0g |
| Fat | 0g |
Ingredients:
- Tea bags
- Raspberries
- Ice cubes
Preparation:
- Bring 4 cups of water to a boil in a big pot. Add sugar and mix until it dissolves. Add tea bags after removing them from the heat. For 5-8 minutes, steep. Throw away tea bags. Add 4 cups of water.
- Bring the raspberries and remaining water to a boil in a separate pan. Lower heat: allow to simmer for 3 minutes, covered. Remove the pulp, then discard it. juice from the raspberry to the tea mixture. Pour over ice in cold glasses.
Super Easy Spice Coffee
Try this incredibly simple recipe for spiced coffee using toasty spices that are generally used in chai.
| Nutrition Figure | |
| Calories | 5cal |
| Carbs | 0g |
| Protein | 0g |
| Fat | 0g |
Ingredients:
- Ground coffee
- Ground cinnamon
- Nutmeg
- Pumpkin pie spice
Preparation:
- In the coffee maker’s filter basket, mix coffee with ground cinnamon or another spice.
- Make coffee.
- Add sugar and cream to serve yourself.
Grapefruit, Pomegranate and Mint Water
Even if the flavors of grapefruit, pomegranate, and mint together already sound delightful, the combination has some advantages.
| Nutrition Figure | |
| Calories | 15cal |
| Carbs | 3g |
| Protein | 0g |
| Fat | 0g |
Ingredients:
- Grapefruit thinly sliced
- Pomegranate Seeds
- Torn mint leaves
Preparation:
- Fruit and mint should be combined in a big pitcher. If desired, lightly bruise the mint leaves before adding.
- After adding ice, add water to the container.
- Before serving, allow it to sit for ten minutes to enable flavors to meld.
- If desired, add more fruit or herbs as a garnish.
Watermelon, Kiwi Infused Water
This Watermelon Kiwi-infused water has fresh-cut fruit and a unique ingredient, making it a cool summer beverage.
| Nutrition Figure | |
| Calories | 10cal |
| Carbs | 2g |
| Protein | 0g |
| Fat | 0g |
Ingredients:
- Watermelon cutes
- Diced kiwi
- Ice cubes
- Coconut water
Preparation:
- Layer the kiwi around the rim at the bottom of the mason jar or cup. Fill the space in the center and add a beautiful layer of ice cubes after the kiwi.
- The watermelons should be sliced into bite-sized pieces and layered last. Add the coconut water, then serve with a fork and straw.
- Enjoy!
Blackberries, Oranges, and Ginger Water
Blackberries and oranges are always liked by many people, so it is a recommended fast drink during IF.
| Nutrition Figure | |
| Calories | 10cal |
| Carbs | 2g |
| Protein | 0g |
| Fat | 0g |
Ingredients:
- Blackberries
- Oranges
- Fresh ginger
Preparation:
- Clean up all produce.
- Peel oranges, then segment them.
- Use your Omega Juicer to juice every item, then serve!
Caramel Macchiato Coffee
With steamed milk, espresso, vanilla syrup, and drizzled caramel, a Caramel Macchiato is a delicious coffee beverage.
| Nutrition Figure | |
| Calories | 15cal |
| Carbs | 1g |
| Protein | 1g |
| Fat | 1g |
Ingredients:
- vanilla syrup
- hot espresso
- milk
- whipped cream
- caramel sauce
Preparation:
- In a glass coffee cup, mix a few shots of espresso with the vanilla syrup.
- Stir after adding the steaming milk. You can microwave a glass of milk for 20 to 30 seconds to steam the milk. Milk frothier can also be used. Pour some caramel syrup and whipped cream on top.
Creamy French Vanilla Latte
Rich whipped cream and coffee with a delicious vanilla scent make this lovely mix.
| Nutrition Figure | |
| Calories | 15cal |
| Carbs | 1g |
| Protein | 0g |
| Fat | 1g |
Ingredients:
- French vanilla creamer
- Brown sugar
- Whipped cream
- Cinnamon stick to decorate
Preparation:
- Get some stylish glasses, such as a Mason jar-shaped glass cup with a handle. This gives the French Vanilla Latte a hip and contemporary appearance.
- Whip up a batch of cream. Naturally, a homemade version is preferable, but a canned version works just as well.
- Stir in the cream and brown sugar after adding them.
- Add the whipped cream on top of the coffee. For a more opulent appearance, sprinkle some cinnamon on it and add a cinnamon stick.
- Enjoy your coffee with French vanilla!
Cucumber Mint Water
To produce a cold and hydrating beverage to combat the heat outside, make water with cucumber, mint, and ease. This recipe for cucumber water has no sugar or other sweeteners at all.
| Nutrition Figure | |
| Calories | 2cal |
| Carbs | 0g |
| Protein | 0g |
| Fat | 0g |
Ingredients:
- Cucumber
- Fresh mint leaves
- Cold water
Preparation:
- Add 6-8 thick sliced cucumber and crushes 1/3 cup mint leaves into a sealable bottle or a 1-liter water jar.
- Pour in cold water and stir to mix well.
- Let the water get infused at room temperature for 1-2 hours or refrigerated for about 3-4 hours or up to 8 hours before drinking it.
- Remove fruits and herbs and store the infused water refrigerated up to 3 days.
Ginger Tea
On chilly days, ginger tea makes a nice, somewhat spicy beverage to warm you up. It serves as a refreshing, alcohol-free substitute for a nightcap.
| Nutrition Figure | |
| Calories | 4cal |
| Carbs | 0g |
| Protein | 0g |
| Fat | 0g |
Ingredients:
- Fresh gingers
- Lemon
- Zero-calorie natural sweetener
Preparation:
- Add 3 sliced ginger and water to a saucepan over high heat. Simmer for 5 minutes.
- Pour and drain the mixture into a mug. Optional to make this with a ginger tea bag.
- Serve with 1 sliced lemon, spices, and sweetener to taste.
Almond Matcha Latte
The Almond Milk Matcha Latte Recipe just requires 4 ingredients and takes 5 minutes to prepare. It has a creamy texture and is healthful, and keto!
| Nutrition Figure | |
| Calories | 10cal |
| Carbs | 0g |
| Protein | 0g |
| Fat | 1g |
Ingredients:
- Matcha powder
- Almond milk
- Hot water
- Zero-calorie natural sweetener
Preparation:
- Add matcha powder and hot water into a cup. Stir until no lumps remain.
- Add warmed almond milk and sweetener to taste and serve.
Chai latte
Steamed milk and black tea that has been spice-infused are combined to create a chai latte.
| Nutrition Figure | |
| Calories | 15cal |
| Carbs | 1g |
| Protein | 0g |
| Fat | 1g |
Ingredients:
- Chai teabag
- Almond milk
- Zero-calorie natural sweetener
Preparation:
- Brew chai tea bags and water according to the package.
- Heat the milk and sweetener in a small sauce pan on medium-low heat. Once warmed, remove from heat stir the milk into the tea and serve.
Ice Tea
A type of cold tea is iced tea (or iced tea). It can apply to any tea that has been chilled or cooled, despite the fact that it is typically served in a glass with ice.
| Nutrition Figure | |
| Calories | 7cal |
| Carbs | 1g |
| Protein | 0g |
| Fat | 0g |
Ingredients:
- Water
- Black tea bags
- Peach slices
- Mint sprigs
Preparation:
- Add tea bags and hot water to a large pot or jar. Allow them to steep for 15 minutes.
- Remove the tea bag and allow it to cool completely.
- Option to strain or keep the fruit. Pour into smaller bottles and refrigerate until cold.
- Serve with extra sliced fruits or grab and go with smaller bottles.
Honeydew Lime Mocktail with Mint
A pleasant, non-alcoholic honeydew beverage perfect for the summer! There are undertones of lime, mint, and ginger in this sugar-free Honeydew Lime Mocktail.
| Nutrition Figure | |
| Calories | 10cal |
| Carbs | 2g |
| Protein | 0g |
| Fat | 0g |
Ingredients:
- Honeydew lemon
- Lime
- Mint leaves
- Fresh ginger root
- Sparkling water
Preparation:
- Blend all ingredients together in a blender until completely smooth. Try it out and tweak the flavors.
- Add half a teaspoon of ginger and half a lime juice first.
- Although this beverage is intended to be sugar-free, you may want to add some sugar or Monkfruit sweetener to taste if your honeydew melon isn’t extremely sweet.
- Pour the honeydew mixture into glasses, add a few ice cubes, and top with sparkling water.
Mango Mint Lemonade
This effervescent mango lemonade with overtones of mint is tangy and refreshing, making you eager for the warmer weather. Summer, here we come!
| Nutrition Figure | |
| Calories | 10cal |
| Carbs | 2g |
| Protein | 0g |
| Fat | 0g |
Ingredients:
- Mango
- Lemon
- Mint leaves
- Club soda
- Ice
Preparation:
- Mango flesh should be washed, peeled, and roughly chopped.
- Mango, lemon juice, mint leaves, sugar, and two glasses of water should all be thoroughly blended.
- If necessary, taste and add additional sugar. Make sure this mixture is sweeter than you usually enjoy lemonade because we will be adding additional water or soda to it.
- Pour into a big pitcher after straining to get rid of the fibres. You can now store this concentration in the refrigerator until you need it.
- To serve, fill a big glass with ice cubes. Mango lemonade concentrate should be poured into one-third of the glass, followed by club soda. Serve cold and garnish with fresh mint leaves.
Mint and Ginger Lemonade
From coffee or tea, this unusual fat-free beverage is a welcome change.
| Nutrition Figure | |
| Calories | 15cal |
| Carbs | 2g |
| Protein | 0g |
| Fat | 0g |
Ingredients:
- Chopped fresh ginger
- Honey
- Fresh lemon juice
- cold water
- Ice cubes
- Fresh mint leaves
- Lemon slices
Preparation:
- This unique fat-free beverage is a medium bowl, a mix of honey, ginger, and chopped mint. Add some hot water. Steep for 30 minutes. Press on the particles to extract liquid as you strain into a 4-cup glass measuring cup. Add enough cold water and lemon juice.
- Add ice cubes to the cups. Include lemonade. Lemon slices and mint leaves are served as garnish.