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What Can You Eat and Drink While Intermittent Fasting?

Intermittent fasting is focused on when and when not to eat, so you don’t have to worry about counting calories, nor spend hours preparing combinations of different types of foods in your meals.

While this diet does not have a strict set of food rules to adhere to, there are still some recommended foods and drinks to consume and avoid. Eating healthy foods is still important to maximize the benefits of intermittent fasting. Although this diet involves going without food for at least 12 hours, sometimes longer, it does not mean you should not drink anything. You MUST drink water at the very least, to keep your body hydrated, both during the feeding and fasting windows.

Here’s a list of the foods and drinks that you are allowed to include, and some which are highly recommended, while intermittent fasting.

Drinks Allowed


Water is always the No. 1 choice of fluid to drink. It can be ‘straight water’, or carbonated, or flavored with fresh lime or lemon. Water keeps your body hydrated, helps curb your hunger, keeps your digestive system healthy, and helps maintain healthy blood pressure levels.


Black coffee has zero calories and can mask your hunger, so it is okay to drink coffee while intermittent fasting. It can also enhance the benefits of intermittent fasting as caffeine can increase ketone production, enabling your body to burn fats faster.

Over the long term, coffee can help improve insulin sensitivity and stabilize blood sugar levels. Coffee isn’t bad, however, any milk and sugar you add are not recommended.


Tea is another great drink that can make intermittent fasting effective. Black tea, green tea, oolong, and herbal teas are all good. Green tea, in particular, helps suppress your appetite and contributes to weight loss. It also promotes gut health, probiotic balance, and cellular detoxification.

Apple Cider Vinegar

Drinking apple cider vinegar diluted in water is a good idea while intermittent fasting. It helps to regulate your blood sugar levels and promotes weight loss through positive metabolic changes. Apple cider vinegar can also help reduce your LDL (bad) cholesterol levels.

Bone or Vegetable Broth

Homemade bone or vegetable broth (with no artificial preservatives) is recommended when you’re intermittent fasting. Bouillon and other pure meat broths are also fine. Broth has minerals and vitamins essential for health, and it can also reduce your hunger pangs because it is a filling drink.

Foods Allowed

You can eat whatever you want (in moderation) during your eating window. However, that doesn’t mean unhealthy, processed, fast foods, such as pies, cakes, pastries, and hot chips! To maximize the effectiveness of intermittent fasting, there are foods that are far more effective in helping you reach your weight loss goals.


If you are a keto dieter you may be thinking this food is not allowed. Potatoes are a starchy vegetable, high in carb content. However, this is not a keto diet and potatoes are filling, so they are good to include in this diet. They can also promote gut health and serve as a good post-workout snack to refuel muscles.

Whole Grains

Adding a few whole-grain foods can be helpful in keeping you feeling full. Whole grains are rich in fiber and can help improve your metabolism.

Plant-Based Proteins

There are many foods that are classed as plant-based proteins, such as almonds, broccoli, legumes, quinoa, etc. If you are a vegan or vegetarian, there are plenty of plant-based protein foods that will help keep you feeling full while fasting.


Fish is rich in healthy fats, protein and vitamin D. For example, salmon is rich in omega-3 fatty acids that are good for your health, including the health of your brain.


Eggs are rich in protein, and excellent if you are on the keto diet, or intermittent fasting diet, or almost any type of diet! They are a superfood that is jam-packed with health benefits. One boiled egg contains 13 grams of protein, and if you are a carb counter, there are only 1.1 grams. That makes this food a great addition to include.

In Summary

Drinking beverages that contain artificial sweeteners or sugar can sabotage your weight loss efforts. Eating junk foods or unhealthy meals during your eating window can also lead to a shortfall of key nutrients that your body needs. Any diet, including intermittent fasting, can only be effective if you follow a few healthy nutrition rules. Therefore, it is important to be aware of the right foods and drinks to consume while on this diet to maximize the benefits.



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