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What Can you Eat or Drink While Intermittent Fasting

by Laura Fuentes

July 27, 2020
updated Aug 25, 2023
5 from 17 votes
This bulletproof coffee recipe is the original recipe and it's perfect to break your intermittent fast.
Jump to Recipe

All the articles & recipes on this website have been created through real-life testing and experience (no ai) since 2010.This post may contain affiliate links. Please read our disclosure policy.

If you’re new to intermittent fasting and want to make sure your efforts yield the results you’re looking for, you’ve probably wondered: what can you eat or drink while intermittent fasting?

If you’re totally new to intermittent fasting, read this post first, it’s everything you need to know about IF, and then come back to this post.

I want to first note that you should first consult a licensed medical physician before you jump into intermittent fasting. IF isn’t for everyone and therefore, it’s something to discuss with a professional. 

The purpose of this post is to give you an overview of IF schedules, not to provide any professional/medical advice.

To “fast” is to abstain from all or some kinds of food or drink. However, intermittent fasting means to “cycle” a fast; and therefore, there are a few intermittent fasting rules to adhere to and not abstain from liquids completely. 

Side note: medical fasts and religious fasts are different than intermittent fasting.

So whether you’re practicing intermittent fasting for health benefits, brain benefits, or weight loss, check out the do’s and don’ts.

Related: How to Get Started Intermittent Fasting

Intermittent Fasting Rules

There is one rule for intermittent fasting: no eating or drinking calorie foods during your fasting period.

That means that you can drink black coffee, water, and zero-calorie beverages are allowed during the fast, but no solid foods.

If you are fasting for weight loss, it’s crucial that you adhere to your fasting period and not consume any calories during your fast. When it’s time to eat, make sure to eat nutritious foods.

During your eating period, eat the same amount of calories you would during your day but in a reduced amount of time, “the eating period.”

Learn all about Intermittent Fasting Schedules here.

Intermittent Fasting for Women

If you want to dive deeper, I’ve created a book with everything you need to know about intermittent fasting & a 1-week meal plan so you know exactly what to eat during your eating windows. Check out my Intermittent Fasting Guide here.

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Get the Guide

Intermittent Fasting Benefits

I’ve written an entire article on intermittent fasting benefits and why I feel it’s an essential healthy habit to incorporate. 

Most notably:

  • Intermittent fasting allows your body to initiate important cellular repair processes and changes hormone levels to make stored body fat more accessible (great for weight loss!).
  • Intermittent fasting can help with weight loss by reducing the amount of time spent eating by creating shorter windows, and thus usually, you consume fewer calories.
  • Intermittent fasting can reduce insulin resistance and lower the risk of type 2 diabetes.
  • Studies have shown that intermittent fasting can reduce inflammation in the body.
a month of mindfulness can lead to happiness and less stress

Can you drink or eat anything while fasting?

Yes, you can drink while fasting but you cannot eat while fasting. All solid foods have calories and therefore, they will break your fast.

After a 12-hour fast, I sometimes drink a cup of Bulletproof Coffee to help me get to my first solid meal, which might be 2-4 hours later.

Bulletproof coffee is not a zero-calorie drink; however, there have been studies that have shown that the health benefits outweigh the fast, and that is why after 12 hours, I choose to extend the fast with it. 

Bulletproof coffee does not cause an insulin spike, and there’s additional research showing that your fasting continues even though it has calories. Each body is different, and therefore, it’s something to test out.

What can you drink while fasting?

You can drink non-caloric drinks like water, tea, zero-calorie drinks (although some artificial sugars have shown to cause insulin spikes), and black coffee.

If you are having trouble omitting from eating and need to stretch your fast, I recommend hot drinks since they generally give one a feeling of being full.

Is Drinking allowed while fasting?

Drinking alcohol is not allowed while fasting.

Foods to Eat while Fasting

There are no solid foods you can eat while fasting, sorry! To fast means to refrain from eating solid foods. 

However, after your fast, you can eat during your eating window. See the best foods to break a fast here.

Bulletproof Coffee Recipe to Break your Intermittent Fast

Laura Fuentes
5 from 17 votes
This bulletproof coffee recipe is the original recipe and it's perfect to break your intermittent fast.
Servings: 1
Prep Time 5 minutes mins
Total Time 5 minutes mins

Ingredients

  • 8 to 12 ounces coffee, brewed to your liking
  • 1 tablespoon Brain Octane or MCT Oil
  • 1 tablespoon butter, unsalted

Instructions
 

  • Brew 1 cup (8 to 12 ounces) of coffee using filtered water with the French press, coffee brewer, or pour-over methods.
  • Pour brewed coffee inside a blender. To the blender, add 1 tablespoon of Brain Octane or MCT Oil and 1 tablespoon unsalted grass-fed butter.
  • Blend for 20 to 30 seconds until the coffee becomes frothy like a foamy latte. Pour into your favorite mug, and enjoy.

Equipment

intermittent fasting ebook displaying on a tablet and a phone screen
Intermittent Fasting eBook
Coconut Oil
MCT Oil
Bulletproof Coffee

Nutrition

Serving: 1 coffeeCalories: 222kcalCarbohydrates: 0.01gProtein: 0.4gFat: 25gSaturated Fat: 20gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 3gTrans Fat: 0.5gCholesterol: 30mgSodium: 95mgPotassium: 114mgSugar: 0.01gVitamin A: 350IUCalcium: 8mgIron: 0.02mg
Like this recipe?Rate and leave a comment below

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Reader Interactions

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    Recipe Rating




  1. Helen

    May 02, 2023 at 8:52 am

    5 stars
    I use this to break my fast some days too. Great ideas

    Reply
  2. Sandra

    April 14, 2023 at 3:52 pm

    5 stars
    I just can’t drink plain water so I drink it with crystal light 5 calories. I drink 6 16 oz waters a day. So 30 calories, is that breaking fast?

    Reply
    • Laura Fuentes

      May 02, 2023 at 2:45 pm

      I am going to say no because you are drinking all that water throughout your day, including during your eating window.

      Reply
      • Johnny

        July 13, 2023 at 3:11 pm

        I am doing a 72 hour fast and I’m about 45 hours in, I have a drink mix (all sport zero) it contains 5 calories per 160z serving. I’ve had 3or4 or these. Did I break my fast in your opinion?

        Reply
        • Laura Fuentes

          July 19, 2023 at 12:05 pm

          A 72 hour fast is considered a medical fast so I cannot offer any advice. That said, 0 calorie sport drinks are ok to consume when fasting and recommended since they contain electrolytes. Best of luck!

          Reply
  3. Cheryl

    August 31, 2022 at 10:57 am

    5 stars
    Is is possible to make Bullet Proof Tea? I do not drink coffee.

    Reply
    • Laura Fuentes

      September 02, 2022 at 1:55 pm

      ABSOLUTELY! Brew tea the way you enjoy it and follow the “coffee” recipe (butter + mct oil). Enjoy!

      Reply
  4. Dawn

    August 24, 2022 at 12:06 pm

    5 stars
    Is bullet proof coffee creamer ok during fasting periods?

    Reply
    • Laura Fuentes

      August 26, 2022 at 1:55 pm

      As long as it’s under 40 calories, it won’t technically break your fast.

      Reply
      • safia

        February 21, 2023 at 5:49 am

        5 stars
        I dont understand. If you have to keep it below 40 calories, a single tablespoon of mct oil, butter and cream are all over 40 calories each. So how can you add any of those to your bulletproof coffee?

        Reply
        • Laura Fuentes

          March 08, 2023 at 3:28 pm

          As mentioned in the post, a bulletproof coffee will break your fast. I drink it after 12 or 13 hours of fasting and before I eat a solid meal. Yes, it has more than 40 calories so it’s not something you can have in your fasting window.

          Reply

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