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Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

7 Best Drinks For Intermittent Fasting, According to Nutrition Expert

Stay hydrated without ruining your results.

Christopher Roback
By Christopher RobackMay 09, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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Kaitlin Malthaner Health Coach Kait
Eat These 10 High-Protein Foods to Melt Fat and Sculpt Muscle Fast
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Christopher Roback
By Christopher RobackMay 09, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Nutrition & Diet

Most of us have heard about intermittent fasting and its impressive benefits for weight loss, reduced inflammation, and improved blood sugar control. But confusion often sets in when it comes to what you can consume during your fasting window. Health coachKait Malthaner, BSc Nutrition & Exercise, specializes in blood sugar control and insulin resistance, and she's here to clear up the confusion. Understanding what breaks your fast can be the difference between seeing results or undermining your efforts—read on to discover the seven drinks you can enjoy while maintaining all the benefits of your fast.

Understanding What It Means to Break a Fast

Breaking a fast means more than simply consuming food after a period of abstaining. It all depends on your fasting goals. "In broad terms, to break a fast means to conclude a period of fasting by consuming food, but there's a bit more to it than that. And it all comes down to why you are intermittent fasting," Kait explains in her post. Your definition of "breaking a fast" should align with your personal objectives, whether that's weight loss, improved insulin sensitivity, or autophagy.

Why Your Fasting Goals Matter

Intermittent,Fasting,Hungry,diet​The Power of Intermittent FastingShutterstock

Your specific intermittent fasting goals determine what you can consume without breaking your fast. For autophagy—the cellular cleaning process—even minimal calories can interrupt benefits. "If autophagy is your main goal, then anything you consume beyond water and electrolytes will technically break your fast and reduce autophagy," says Kait. However, if you're fasting primarily for weight loss or blood sugar regulation, you have more flexibility in what you can consume during your fasting window.

How Insulin Impacts Your Fast

Tired woman after a workout in the gym locker room​Overdoing Pre-WorkoutShutterstock

The key factor in determining what breaks a fast is how a substance affects your insulin levels. "What we want to look at here is if certain drinks impact our insulin because when insulin is low, blood sugar is low, and we're burning fat," Kait points out. When insulin rises, even slightly, many of the benefits of fasting diminish. Understanding this mechanism helps you make better choices about what to consume during your fasting hours.

Sweetened Beverages

Sugar,Free,Soft,drink,soda,coke,cola,diet​Only Drink Diet SodaShutterstock

Diet sodas might seem like a safe bet with zero calories, but appearances can be deceiving. "While diet soda may have zero calories and zero sugar, this does not mean these drinks are healthy. Some of the sweeteners added to diet soda can spike your insulin significantly," warns Kait. Even just the taste of sweetness can trigger an insulin response, which means diet drinks do break your fast. This applies to any artificially sweetened beverages, even those marketed as "zero calorie."

Milk and Alternatives

Woman drinking milk​Raw Grass-Fed DairyShutterstock

You might be surprised to learn that even unsweetened plant-based milks can interrupt fasting. "Milk will break a fast as it contains carbs, sugar, and protein. Almond milk and other milk alternatives will also break your fast for the same reason, even if they are unsweetened," Kait explains. The carbohydrates and proteins in these beverages trigger insulin release, which halts the fasting state. Even small amounts added to coffee or tea can be enough to impact your fast.

Protein-Based Drinks

Homemade Organic Beef Bone Broth in a Bowl​Beef Bone BrothShutterstock

Protein supplements should be saved for your eating window. "While protein does not raise insulin as much as carbs do, it still does cause a rise, and this rise is more significant in people who are insulin resistant," says Kait. This means bone broth, protein powders, collagen supplements, and BCAAs all break your fast. These should be consumed during your eating window to maintain fasting benefits.

Herbal Teas and Kombucha

San Leandro, CA - July 8, 2020: Grocery store shelves with bottles of KeVita Kombucha and sparlking proBiotic drinks plus Bloom, Synergy and Suja organic Kombucha drinks in various flavors.​Probiotic Foods: KombuchaShutterstock

Be careful with your tea selection during fasting. "A lot of herbal teas contain dried fruit, which contains carbs and sugar and will break a fast," Kait cautions. Similarly, kombucha might seem like a healthy option, but it's not fasting-friendly. "Although it is low in calories, it does contain carbs and sugar and will break your fast," she explains. Always check ingredients carefully before assuming a "health" drink is fasting-compatible.

Water and Electrolytes

A,View,Of,A,Hand,Scooping,Electrolyte,Powder,Into,A​Electrolytes Are Absolutely EssentialShutterstock

The most essential drink during fasting is simple water. "Regular water will not break your fast, and you should drink it during your fasting window," Kait advises. You can enhance your hydration by adding electrolytes: "A bonus tip is to add a pinch or two of salt into your water to get some extra electrolytes, which can make fasting a whole lot easier." This simple addition can help combat headaches and fatigue while maintaining your fasting state.

Black Coffee and Tea

Beautiful woman in cowboy hat drinking coffee on patio in front of her houseShutterstock

Good news for coffee lovers—your morning brew can stay. "Black coffee does not break a fast as it has no impact on insulin," says Kait. The same applies to certain teas: "Natural teas such as green tea and peppermint, with no added sugar of course, will not break a fast." These beverages can actually enhance your fast by providing small amounts of caffeine, which can suppress appetite and boost metabolism while maintaining the fasted state.

Sparkling Water

Glass,Water,Sparkling,soda​Soda for Sparkling WaterShutterstock

If you're tired of regular water, you have another option. "Unflavored sparkling water will not break a fast, and can be a great way to mix things up if you're tired of still water," Kait shares. The carbonation might even help you feel fuller temporarily, making your fasting window more manageable. Just make sure it's unflavored and doesn't contain artificial sweeteners that could trigger an insulin response.

Apple Cider Vinegar

Los Angeles, CA/USA 07/20/2019 Shoppers hand holding a bottle of Bragg brand organic raw unfiltered apple cider vinegar in a supermarket aisle​Apple Cider Vinegar and Warm WaterShutterstock

Apple cider vinegar is a fasting-friendly addition to your regimen. "Apple cider vinegar is one thing I am asked about frequently, and no, it will not break your fast," confirms Kait. Small amounts can be added to water to provide flavor without interrupting your fast. Some research even suggests it might improve insulin sensitivity, potentially enhancing your fasting benefits.

Lemon Water

Woman squeezes lemon juice into a glass.​1. LemonShutterstock

Adding a splash of citrus to your water is perfectly acceptable. "A squirt of lemon juice in water will also not break a fast," Kait explains. The minimal amount of carbohydrates in a small amount of lemon juice isn't enough to trigger significant insulin release. This simple addition can make plain water more appealing during longer fasting periods while providing a small amount of vitamin C.

The Bulletproof Coffee Controversy

Popular health care drink : Bulletproof CoffeeShutterstock

Bulletproof coffee sits in a gray area of fasting. "This one is a bit controversial. Depending on what is in your bulletproof coffee and how much can of course make a difference," Kait admits. Pure fats like MCT oil and small amounts of butter or heavy cream may not significantly impact insulin. "If you have a small amount of MCT oil, that will not break your fast. MCT oil actually enhances certain benefits of fasting," she explains. However, she cautions against going overboard with additions.

How to Use Bulletproof Coffee Correctly

bulletproof coffee, keto paleo drink blended with butter and coconut oilShutterstock

If you choose to include bulletproof coffee in your fasting regimen, moderation is key. "A bulletproof coffee with a tablespoon of MCT oil and a tablespoon of butter, probably fine. Again, if your goals are relating to weight loss, insulin sensitivity, and blood sugar regulation," says Kait. Remember that bulletproof coffee should serve a purpose: "The thing with bulletproof coffee is it is meant to replace a meal. You drink it in the morning and it helps you push your first true meal until later in the day. If it's not doing that for you, then it's not benefiting you."

Your Fasting Drink Guide

Soft drinks and fruit juice mixed with soda high in sugar have a negative effect on physical healthShutterstock

The golden rule for fasting-friendly drinks is simple. "Anything that contains carbs, sugars, or protein will stimulate insulin and will break your fast, as well as anything that is sweet tasting. Any low calorie drinks that do not trigger insulin are fair game, and fat in small quantities is probably okay as well," Kait summarizes. Using this framework, you can make informed decisions about what to consume during your fasting windows while preserving the health benefits you're working toward.And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Lose 50 Pounds in 90 Days With This Proven Approach, Says Expert

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By Leah GrothMay 31, 2024
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✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Losing 50 pounds in 90 days sounds downright preposterous. However, according to one expert it’s not only doable – but not as hard as you would imagine. Adam Potash (@adampotashapproach) is a diet and fitness influencer and coach who has amassed a massive following for his weight loss technique. He claims you can lose 20 pounds in 30 days and 50 pounds in 90 days by using his method. In one viral TikTok video he breaks down how to do it.

1. Keep Enjoying Your Food

@adampotashapproach

Heres hpwnto lose 50 pounds in the next 90 days #loseweightwithme #lose50pounds #tiktokweightloss #weightlossforwomen #theapproach #fypシ

“Alright guys, here's how you're going to lose 50 pounds in the next 90 days. It's actually going to be a lot easier than you think,” he says in the viral video. “You're going to lose 20 pounds in your first month. You're going to lose 15 pounds in your second month. I'll buy another 15 pounds in your third month.” He goes on to explain that intermittent fasting is the way to do it. “I'm going to give you some of the basics and if you can follow this, you can eat out anywhere you go with your girlfriends. This isn't going to feel depriving or restrictive in any way. I want you to enjoy food.”

Related: Woman Amazes With Flat Belly After Shedding 50 Pounds in Less Than a Year

2. Eat Your First Meal at Noon

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“Your first meal's going to be around 12:00 PM,” he says. “You want that to be a big, hearty meal. That meal is going to contain protein, vegetables, and good carbs. So no processed carbs, no breads, no pastas. Most other carbs are okay,” he says.

3. Fruit Snack a Few Hours Later

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A few hours after that, “between three and four, you're going to have a healthy snack,” he says, suggesting an apple, “but you can have really any fruit, mixed berries, melon, mango, and trail mix as well,” he says. “Totally up to you. You can even go as far as have a yogurt, even hummus if that's your thing.”

4. Last Meal at 8 PM

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“Your last meal is going to be before 8:00 PM,” he continues. “So three meals within an eight hour window. For the last meal he recommends protein and vegetables, avoiding carbs as “most of those carbohydrates” should be in your lunchtime meal “when you need it most.”

5. From 8 PM to Noon You Can Only Drink Water or Black Coffee

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“Here's the kicker,” Adam continues. Between that last meal and your first meal water and coffee are the only acceptable drinks. “That coffee must be black. No artificial sweeteners, no Splenda, no stevia, nothing like that. And of course, no creamers of any kind,” he concludes.

6. How Does Intermittent Fasting Work

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Intermittent fasting works by “prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

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7. What Does Science Say About Intermittent Fasting

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However, one July 2017 study out of University of Illinois at Chicago and published in JAMA found that Intermittent fasting is no more effective for weight loss than daily calorie restriction. They also determined that it was less sustainable, as more people were likely to stop doing it than those simply restricting calories.

💪🔥Body Booster: Intermittent fasting helps some people lose weight, ultimately by restricting calorie intake into a designated feasting time. However, not everyone finds the method as sustainable as simply cutting calories.

Nutrition & Diet

10 Fasting Mistakes This Weight Loss Expert Says You Need to Stop Making Now

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Dr. Morgan Nolte, Zivli/YouTube
Christopher Roback
By Christopher RobackNov 18, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you struggling to see results with intermittent fasting? You're not alone. Many people start their fasting journey with high hopes, only to hit frustrating plateaus. The good news? Most fasting setbacks come down to a few simple, fixable mistakes. Dr. Morgan Nolte, a board-certified clinical specialist in geriatric physical therapy and founder of Zivli, has identified the most common pitfalls that derail fasting success. With her expertise in metabolic health and weight management, she helps clients overcome these obstacles to achieve lasting results. Read on to discover how to avoid these common pitfalls and finally unlock the weight loss results you've been working toward.

What Is Intermittent Fasting?

Unlike traditional diets that focus on what to eat, intermittent fasting centers on when you eat. As Johns Hopkins neuroscientistMark Mattson explains, "Our bodies have evolved to be able to go without food for many hours, or even several days or longer." This natural fasting ability stems from our prehistoric ancestors, who often went long periods between successful hunts.

How Does It Work?

"After hours without food, the body exhausts its sugar stores and starts burning fat," says Mattson, who has studied intermittent fasting for 25 years. He calls this "metabolic switching." This differs from typical American eating patterns, where frequent meals prevent burning fat. "If someone is eating three meals a day, plus snacks, and they're not exercising, then every time they eat, they're running on those calories and not burning their fat stores."

You're Overeating Processed Foods During Your Eating Window

"Even keto or low-carb processed foods can halt your progress," warns Dr. Nolte in her post. She emphasizes that while intermittent fasting is powerful, what you eat matters just as much as when you eat. The golden rule remains: focus on real, unprocessed foods to optimize both weight loss and metabolic health.

You're Fasting Too Long Too Soon

Shocking your body with dramatic fasting windows can backfire. Dr. Nolte recommends gradually increasing your fasting period by 30-60 minutes rather than jumping straight to lengthy fasts. "Starting too aggressively often leads to a restriction mindset and eventual overeating," she explains.

You're Not Drinking Enough Water

Fit European woman relaxing and drinking water on seaside promenade after running and training outdoors in the evening, panorama, copy spaceShutterstock

Many forget that we get significant hydration from food. "When fasting, you need to be extra mindful about water intake," says Dr. Nolte. She recommends drinking half your body weight in ounces daily, aiming for clear or light yellow urine as an indicator of good hydration.

You're Consuming Sweet Drinks While Fasting

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.Shutterstock

Even zero-calorie sweeteners can trigger insulin release. "Anything sweet, including alcohol and diet drinks, signals your brain that calories are coming," Dr. Nolte explains. This can increase hunger and disrupt fat burning, defeating the purpose of your fast.

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You're Skipping Electrolytes

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Dr. Nolte admits this was her own mistake for years. "Unflavored electrolytes during fasting can improve muscle recovery and overall energy," she shares. She recommends either using plain LMNT supplements or making your own mixture with magnesium, potassium, and sea salt.

You're Afraid to Exercise While Fasting

Exercise during fasting can be highly effective when done right. Dr. Nolte recommends Zone 2 aerobic exercise at about 70% of your maximal heart rate. "This level of activity is perfect for fat burning while maintaining muscle mass," she notes.

You're Eating Too Many Starches and Sugars

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"There are essential proteins and fats, but no essential starches or sugars," Dr. Nolte points out. To maximize fasting benefits, she advises reducing starchy and sugary foods even during eating windows, as these trigger the largest insulin responses.

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You're Fasting at the Wrong Time in Your Cycle

Stressed Woman Having a Pill Before the Meal in a Restaurant. Unhealthy dieting with extreme measures of being in a caloric deficitShutterstock

For menstruating women, timing matters. Dr. Nolte recommends focusing fasting efforts during days 1-14 of your cycle. "The week of your period through ovulation is optimal for fasting," she explains, while suggesting more flexibility around ovulation and pre-menstrual phases.

You're Fasting Despite Poor Sleep

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Sleep deprivation increases hunger hormones, making fasting much harder. "If you're not getting at least seven hours of sleep, focus on improving that before extending your fasts beyond 14 hours," Dr. Nolte advises.

You're Being Impatient About Results

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"There is no entitlement in weight loss," Dr. Nolte emphasizes. Initial weight loss might be water weight as insulin levels drop, and that's normal. She encourages focusing on long-term health benefits rather than quick fixes, noting that sustainable results take time.

The Benefits of Intermittent Fasting

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The science behind fasting is compelling. "Many things happen during intermittent fasting that can protect organs against chronic diseases like type 2 diabetes, heart disease, age-related neurodegenerative disorders, even inflammatory bowel disease and many cancers," Mattson notes in his research published in the New England Journal of Medicine. Studies have shown improvements in memory, heart health, physical performance, and blood sugar control.

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Safety and Considerations

While intermittent fasting can be practiced safely by many people, it's not suitable for everyone. Mattson advises that "it can take two to four weeks before the body becomes accustomed to intermittent fasting." He notes that while initial hunger and irritability are common, many people stick with it after the adjustment period because they notice improved well-being. However, certain groups should avoid fasting, including children, pregnant women, people with type 1 diabetes, and those with a history of eating disorders. Always consult with your healthcare provider before starting any fasting regimen. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

10 Drinks That Will Ward Off Hunger Without Breaking Your Fast, and 6 You Should Avoid

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Leah Groth
By Leah GrothSep 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you on a keto diet but aren’t sure what you can drink while you are fasting? Eric Berg, DC, is a doctor and chiropractor who specializes in keto and intermittent fasting. He regularly shares videos on how to lose weight with time-restricted eating and has amassed a whopping 12.1 million YouTube subscribers. In a viral video, he discusses “the non-acceptable and acceptable liquids during intermittent fasting,” which he calls a “very important topic because so many people make mistakes when they're fasting.”

What Is a “True” Fast

“A true fast is really not eating anything except drinking water,” he says. “The problem with that is the majority of the population has a lot less stored nutrients than we had even 20 years ago. So you're going to experience all sorts of side effects and problems if you don't enhance your fasting with certain nutrients.”

What Happens When You Break a Fast

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“The benefits of fasting can get nullified with anything that spikes insulin. So the whole goal of doing fasting is to lower your insulin as low as possible,” he says. “When you consume pure fat, okay, you don't trigger insulin. When you consume fiber, which is a carbohydrate, you're not going to trigger insulin. Your body is going to go after that fat as its primary calories before it taps into your own body fat. So even though you're in ketosis, the ketones are coming from the dietary fat, not your own fat. This is why you may not be losing weight,” he says. However, if you consume pure fat during a fast, “it's not gonna increase insulin, it's not gonna bump you outta ketosis, but it's just gonna stop your weight loss.”

Water

Girl drinking water from bottle in forrestShutterstock

Number one, water. “Of course, there's good water, and there's bad water. Tap water is just filled with chemicals. So if you need to get a filter, get one and start using it because there are plastics, there are chemicals, there are hormones in the water supply, not to mention the toxic chemicals that they use to kill off germs and things in the city water. So just get a filter,” he suggests. “Spring water is the best you can do. Bottled water. Pellegrino is a bit expensive, but it has all the minerals, and it's naturally carbonated.

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Apple Cider Vinegar

Los Angeles, CA/USA 07/20/2019 Shoppers hand holding a bottle of Bragg brand organic raw unfiltered apple cider vinegar in a supermarket aisleShutterstock

You can also add apple cider vinegar to water. “ACV vinegar will greatly help your blood sugars. It's an acid so it's going to help your digestion. So you're gonna just digest better. And even though you drink it when you're not eating, it's still gonna help your digestion,” he says. He recommends adding a tablespoon in water a few times a day.

Lemon Juice

Bunches of fresh yellow ripe lemons on lemon tree branches in Italian gardenShutterstock

Next up, lemon juice. “Lemon juice has citrates, which help inhibit oxalates. So it decreases the risk of getting a kidney stone. Lemon juice does have vitamin C, but only if it's a fresh lemon. If it's in a lemon concentrate, it's pasteurized. It's not going to have pretty much any vitamin C at all. So the goal is not to drink it for vitamin C. The goal is to drink it to help prevent kidney stones by inhibiting oxalates. And it's also good for other things too. It helps the liver, it helps the gallbladder and it also has certain phytonutrients that help in other ways.”

Diet Sodas

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.Shutterstock

Diet sodas are a “big fat no,” he says. “The artificial sweeteners, especially aspartame, affects your microbiome and that can indirectly affect your insulin levels and create insulin resistance and that can actually cause you to put on weight.”

Diet Sodas Made with Stevia

Sugar,Free,Soft,drink,soda,coke,cola,dietShutterstock

However, diet sodas made with stevia, “that's a whole different story. Totally fine,” he says. Monk fruit is another good sweetener as well.

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Black Coffee

Man in the kitchen pouring a mug of hot filtered coffee from a glass pot. Having breakfast in the morningShutterstock

Next up, coffee. “If you're just doing black coffee, it's not going to hurt you at all. So that would be a yes on the list. The only point I'm gonna bring up is caffeine. If you're drinking a lot of coffee throughout the day, you're gonna be consuming a lot of caffeine and that can inhibit your sleep cycles, which will then increase cortisol and that will slow down your weight loss. So I would recommend only doing one cup in the morning if possible. That's what I do. And my cup is actually pretty small. Of course the coffee is strong, but it's a very small cup. I would definitely spend a little bit more money and get organic because out of all the things that are sprayed with pesticides, coffee beans are at the top of the list.

Bulletproof Coffee

Coffee blended with ghee butter and MCT coconut oil, paleo, keto, ketogenic drink breakfast.Shutterstock

Next up is Bulletproof coffee, which has butter or MCT oil added. “This brings up the point that I talked about in the beginning: It's not going to bump you out of ketosis; it's going to bump you out of losing weight if you have a slow metabolism,” he says. “But I do recommend Bulletproof Coffee in the very beginning while you start this program because it's gonna allow you to do longer fasting and it has other benefits for your cognitive ability because MCT oil and even butter will help you generate ketones for your brain and it's going to help you with memory and focus and concentration.

Coffee with Half-and-Half or Cream

Two,Women,Discussing,Business,Projects,In,A,Cafe,coffee,teaShutterstock

“Now what about half and half versus cream?” he asks. “Half and half is half milk and half cream. And then you have whole cream or whipping cream. Now half and half has maybe 1.6 grams of carbs. So I mean, it's pretty small, but it has some in two tablespoons, whereas whole cream has zero carbs. So I would always recommend doing the whole cream in your coffee versus the half and half,” he says.

Coffee with Non-Dairy Creamer

Pouring Cream into a Cup of CoffeeShutterstock

Next up, coffee with non-dairy creamers. “Those things are filled with chemicals, so I would avoid those at all costs,” he says.

Tea

Japanese green teaShutterstock

Next, tea. “Green tea is very good to consume when you're fasting. There are certain phytonutrients in tea, even if you heat the tea that will help your metabolism, that will speed things up, that have antioxidant properties that have other phytonutrients that fight cancer, that have phytonutrients that support blood sugars, and the list goes on and on and on. I highly recommend consuming some type of herbal tea. Green tea is one of them. There's many others on a keto plan, but just one point about that is that these teas sometimes have caffeine. So take that in consideration because that can start affecting your sleep, especially if you're sensitive.”

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Coconut Water

Glass with fresh coconut water and coconuts on the table.Shutterstock

Next, coconut water, which has between 11 to 16 grams of sugar, he points out. “So you definitely want to avoid coconut water. Some people drink it for hydration thinking it's a great electrolyte drink, but it comes with a package, it comes with a lot of sugar. And anytime you eat sugar or when you're fasting, you nullify your results for a good amount of time.

Coconut Milk

Bottle of tasty fresh coconut milk on blue grunge backgroundShutterstock

“Coconut milk also has some carbs, but it really depends on the type of coconut milk,” he says. “The coconut milk from brand name Silk actually has one gram of carbs, so that may be okay. So coconut water is a no, coconut milk could be a maybe.”

Pre-Workout Powder

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The next drink is “pre-workout powders that you would put in your drink, like branch chain amino acids,” he said. “Not good at all.” Why? “This protein is not a complete protein, it is just amino acids.” You don't want them while you're fasting, as they will “definitely bump you out of ketosis,” he says. “It will bump you out of fat burning.”

Alcohol

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What about alcohol? “You've probably heard of types of alcohol that are so-called keto friendly. They have no carbs in them. Here's the problem. The alcohol itself really toxifies your liver, which is gonna affect your fasting results and your ability to lose weight and your autophagy. It's not a good idea in any amounts,” he says.

Milk

milk pouring from bottle into glass on old wooden tableShutterstock

Is milk keto friendly? “That would be a big fat, no, because one cup has 12 grams of carbs and zero fiber,” he says.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Electrolytes

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Another drink he approves of? Electrolytes, “if it doesn't have any added sugar, if it's sweetened with stevia or monk fruit, totally fine,” he says. “Electrolytes are essential when you're fasting. So are other nutrients like B vitamins and vitamin D and Omega-3 fatty acids because the last thing you want to have happen is run out of these nutrients when you're fasting and get dizzy or faint or feel weak.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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10 Best Foods to Eat Before and After Fasting, According to Dave Asprey

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Leah Groth
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Leah Groth
Writer, Editor, and Content Creator
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Before you go on a fast – whether for religious reasons or to try and lose weight fast – you should always plan in terms of what you should eat before and after. Why? Before fasting, you want to give your body the nutrients it needs to sustain the fast. And, when breaking the fast, you want to ease your digestive system back into action. Here are the best foods to eat before and after fasting, according to Dave Asprey, health science entrepreneur, bestselling author, and the "Father of Biohacking."

Before Fasting: High-Quality Protein

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“Before a long period of fasting, you’ll want to choose low-toxin and high-nutrient foods like the ones I recommend on The Bulletproof Diet," Asprey tells Body Network. This includes high-quality proteins like grass-fed meat.

Related: This Is How I Lost 100 Pounds in 4 Months

Low Toxin Veggies

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He also recommends “low toxin vegetables like arugula or red lettuce,” he tells us.

Low-Toxin Starches and Carbs

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Next, he recommends preparing for your fast with low-toxin starches and carb sources such as white rice, raw honey, and fruit.

High-Quality Fats

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“You’ll also want to include high-quality fats like C8 MCT oil and butter,” he says.

An Example of a Great Pre-Fast Meal

Grilled top sirloin or cup rump beef meat steak on marble board. Black background. Top viewShutterstock

Asprey offers an “example meal,” recommending a grass-fed steak (high-quality protein), a cup of blueberries, mango (high quality carbs), and steamed broccoli topped with ghee (low-toxin veggies and healthy fats)” he says.

Breaking Fast: Salt Water

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“When breaking a fast,” Asprey recommends starting with water with added salt. “Water with salt helps hydrate your body,” he says.

Remineralized Coffee

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“Coffee, specifically remineralized coffee like Danger Coffee, also assists in replenishing your body with electrolytes that you have lost during a longer fast,” says Asprey.

Low-Toxin, High Nutrient Food

Dave_Asprey2Dave Asprey/Facebook

“Just as you’d want to choose low-toxin and high-nutrient foods before starting your fast, you’ll also want to follow this guideline when breaking your fast,” Asprey continues.

An Example of a Great Post-Fast Meal

Salmon fillet. Slices of fresh raw salmon fish on iceShutterstock

An example “breakfast” meal “is a wild-caught salmon filet (high-quality protein), white rice (starch) topped with grass-fed butter (healthy fat), with an arugula salad dressed with a mixture of MCT oil and apple cider vinegar (healthy fats and low-toxin veggies),” he says.

Take Digestive Enzymes and Betaine HCI

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He also recommends a few supplements. “Because your digestion may take a while to kick back into full gear after a long fast, it’s best to take digestive enzymes and betaine HCl with your meal to enhance absorption.”

💪🔥Body Booster: Before and after a fast, try to eat low-toxin, high-nutrient food. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nutrition & Diet

5 Worst Alcoholic Beverages to Lose Weight

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Leah Groth
By Leah GrothFeb 28, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you trying to lose weight but don’t want to quit drinking? You might not have to. However, particular spiked drinks will prevent you from achieving your weight loss goals. Dillon Swinney is an online fitness coach who helps his clients burn fat and build lean muscle eating foods they love. In a new post, he discusses the drinks to avoid if you want to lose weight. He titled the post: “5 Worst Alcoholic Beverages If You’re Trying to Lose Belly Fat.”

He Doesn’t Recommend Drinking If You Are Trying to Lose Fat

“This one’s for my alcohol drinkers on a weight loss journey who still want to have a good time! While I don’t recommend drinking alcohol if you’re focusing on fat loss, if you do choose to drink, make sure to avoid these five!” he says.

Espresso Martini

Bartender preparing Espresso Martini at bar counter, closeup. Alcohol cocktail

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A shot of espresso might keep hunger at bay, but don’t be tricked into thinking an espresso martini will do the same.

Calories: 300-350 calories per serving

Why: “Coffee liqueur, vodka, and syrup make this drink high in sugar and calories, adding up quickly on your calorie count,” he writes.

Long Island Iced Tea

Cocktail Long Island Iced Tea on brown wood table

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The New York-themed classic isn’t really like drinking a glass of unsweetened iced tea, says Dillon.

Calories: 500 calories per serving

Why: “A mixture of multiple liquors and sugary mixers—this is a calorie bomb,” he writes.

Margarita

Two cocktail glasses in man and woman hands. Margarita and mojito cocktail

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Margaritas are a fun Mexican-themed drink but consider ordering a skinny version for weight loss.

Calories: 300-600 calories per serving

Why: “Sugar-packed lime mix and tequila, making it a high-calorie drink that’s hard to fit into a fat-loss plan,” he claims.

Frozen Daiquiri

Strawberry Daiquiri drink alcohol

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Frozen daiquiris might be fruity and refreshing, but they won’t help you lose weight, per Dillon.

Calories: 500-600 calories per serving

Why: “A sugary mix of rum, fruit juice, and syrup. The frozen version is high in both calories and sugar,” he says.

Sweet Wine

Turin, Piedmont, Italy -10-24-2009- The "Wineshow Fair". Tasting white sparkling wine Moscato d'Asti.

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While wine generally offers some health benefits in moderation, stay away from sweet wine, says Swinney.

Calories: 250-300 calories per glass

Why: “Sweet wines like moscato are high in sugar and can spike insulin, making fat loss harder,” he says.

Wines He Recommends: Pino Noir

Close-up of beautiful woman smelling red wine from glass with closed eyes, Pino Noir

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In another post, he reveals 5 wines you should stick to instead, starting with Pinot Noir. “High in resveratrol, an antioxidant that supports heart health,” he says.

Calories: 120 per 5oz

Carbs: 3-4g

Alcohol Content: 12-14%

Sauvignon Blanc

Stylish female holding glass with white wine

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Sauvignon Blanc is another option. “Lower in sugar than most whites, making it a leaner option,” he says.

Calories: 120 per 5oz

Carbs: 2-3g

Alcohol Content: 11-13%

Brut Champagne

Bubbles, hands and toast with friends outdoor for celebration or social gathering together. Alcohol glass, champagne and cheers with group of people in backyard for milestone or new years for fun

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Pop open the Brut Champagne. “One of the lowest-calorie wines, with bubbles that can make you drink slower,” he says.

Calories: 90-100 per 5oz

Carbs: 1-2g

Alcohol Content: 12%

Merlot

Waiter pouring red wine in a glass.Shutterstock

Merlot is “balanced in flavor and lower in sugar than other reds,” says Dillon.

Calories: 120-125 per 5oz

Carbs: 3-4g

Alcohol Content: 13-14%

WHA: Balanced in flavor and lower in sugar than other reds.

Dry Rosé

Wine glass white red and rose image for banner advertorial website cover brochure template mock-up

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Dry Rosé is “Lighter and refreshing, but not loaded with sugar like sweet rosé,” he says.

Calories: 100-110 per 5oz

Carbs: 2-3g

Alcohol Content: 11-13%

Pro Tips

Happy young people cheering cocktail glasses together at beach party - Multi-ethnic friends enjoying happy hour sitting at bar table - Youth lifestyle and summertime vacations concept - Focus on eyesShutterstock

He concludes the post with pro tips. First, stick to dry wines, which have “less sugar,” he notes. “Avoid sweet & dessert wines (loaded with sugar & calories),” is his second tip. And finally, “the higher the alcohol, the more calories—keep it moderate.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Pharmacist Lost 35 Lbs on a GLP-1: 5 Things

Lindsey Guldenschuh pharmacist_lindsey
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Leah Suzanne
By Leah SuzanneMay 09, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you taking Ozempic or another weight loss drug and not getting the desired results? One expert-slash-weight loss warrior has some advice for you. Lindsey Guldenschuh is a pharmacist who shares information with her followers about GLP-1 drugs, as both an expert and someone on them. In a new post, she reveals the key habits responsible for her weight loss success. “I’ve lost 35 lbs on a GLP-1 by sticking to these five non-negotiables,” she writes, going on to reveal the five things she prioritized.

Prioritizing Protein

The first habit was prioritizing protein. “I aim for at least 100g of protein daily, which keeps me full, supports muscle, and makes hitting my goals way easier. Protein coffee in the morning is a staple!” she writes.

Eating in a Calorie Deficit (with GLP-1 Support)

calorie counting app on smartphone screen. Counting calories on a diet. Weight loss​Create a Slight Calorie DeficitShutterstock

Next, she eats in a calorie deficit with GLP-1 support. “I use the FatCalc calculator to figure out my deficit, and thanks to the appetite suppression from my GLP-1, I can actually stick to it without food noise running the show,” she says.

Moving Her Body Daily

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The third habit she swears by is exercising, moving her body daily. “Started with simple walking, then added a weighted vest to level it up. I walk during work breaks, at baseball practice, or on my walking pad—my goal is 7,500 steps/day and 3–4 strength workouts/week,” she writes.

Hydrating Like It’s Her Job

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She also makes sure to hydrate. “I drink 100+ oz of water daily, and start my mornings with electrolytes to boost energy, digestion, and overall well-being,” she says.

“Being Boring on Purpose”

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Being boring on purpose,” is also important, she claims. “I keep my meals simple and repeatable with a few high-protein staples I rotate weekly. No complicated recipes, just a doable routine that makes tracking and staying consistent so much easier,” she writes.

Sustainable Habits Are Key

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The bottom line? Sustainable habits are key, she says. “No magic, no perfection—just structure, support, and habits I can stick with thanks to the help of my glp-1.” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

The 5 Daily Habits the Strongest People Over 50 Swear By,

Jon Williams jonwilliamsfitness jonwilliamscoaching
4 Signs You Are Eating Too Much Protein to Lose Fat
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Leah Suzanne
By Leah SuzanneMay 08, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you trying to incorporate healthy habits into your life, so you can get stronger and lose weight? According to one expert, there are some everyday habits that the fittest people have in common. Jon Williams is a fat loss expert and fitness trainer who helps men and women lose 20-plus pounds of body fat. In a new post, he reveals the top 5 habits of the “strongest people 50+” in the gym for a week. Here is what he learned from observing them:

They Have Consistent Training Schedules

“I noticed that the strongest people in the gym have a consistent training schedule. They treat their workouts as a non-negotiable part of their day, which helps them build muscle and improve their overall strength over time,” he says.

They Lift Weights and Split Days

Athlete,Dumbbell, Bodybuilding, weights, lifting, exercise, gym, weights​Fundamental 2: Strength Train at Least Three Times a WeekShutterstock

“I observed that they focus on lifting weights each day,” he says. “Doing specific splits: such as lower and core days, or push and pull days. Engaging multiple muscle groups and promoting overall functional fitness.” According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

They Pay Attention to Nutrition

Sporty,Muscular,Man,Pouring,Protein,Powder,Into,Bottle,For,Shake​Dessert Without GuiltShutterstock

“It’s clear that they pay attention to their nutrition. They seem to make sure they’re eating enough protein, healthy fats, and complex carbs, which supports muscle recovery and gives them the energy they need for intense workouts,” he continues. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

They Have “Strong Mental Resilience”

“I can see that they have strong mental resilience and set clear goals. This mindset helps them push through challenges and stay committed to their fitness journey, even when things get tough. They are very consistent, same time every day,” he says.

The Prioritize Recovery

In addition to doing work, they rest. “They also prioritize recovery practices. Whether it’s stretching, foam rolling, or getting enough sleep, they understand how crucial it is to recover. Most do saunas and cold plunges,” he concludes. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Fitness & Workouts

Trainer Squatted Daily for 100 Days

Vanja Moves Movesmethod
Copyright Movesmethod/YouTube/Instagram
Christopher Roback
By Christopher RobackMay 08, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Most of us spend our days sitting in chairs, hunched over desks, and wondering why our bodies ache. Celebrity fitness coach Vanja Moves, founder of the MoveMethod with over 1.2 million Instagram followers, believes we've forgotten a fundamental position our bodies were designed for. "This simple act has completely transformed my body and my mind," Vanja explains about her daily squatting practice. Discover how dedicating just minutes a day to this natural position could revolutionize your mobility, posture, and overall well-being in just 100 days.

Your Body Will Resist At First

Day one is when reality hits. Your body will fight against this forgotten position. "Everything will hurt," warns Vanja in her post. "Your ankles are gonna scream, your knees are gonna ache, your back will be fried, but this is all normal." She recommends elevating your heels slightly and holding onto support to make the position more accessible. The goal isn't perfection but accumulating time in the squat throughout your day.

Push Through The Resistance

Days two and three bring what Vanja calls "the resistance phase." Your body continues to protest as you challenge yourself to hold the position longer. "You're gonna wonder whether it's safe for you, you're gonna wonder whether you can cause more injuries," Vanja acknowledges. Despite the discomfort, she encourages pushing through, aiming to accumulate 5-7 minutes of squatting throughout your day.

Find Opportunities To Practice

Consistency is key to transformation. Vanja suggests incorporating squats into your existing routine: "Do this when you're resting, do this when you're watching TV, do this when you're brushing your teeth, when you're scrolling your phone." Instead of sitting in a chair during breaks, try squatting. These small moments add up quickly when you make them habitual.

The Shift Begins Around Day Seven

By the end of your first week, you'll notice significant improvements. "You are gonna notice yourself improving in your ankles, in your knees, in your hips, your position will be lower," says Vanja. This is when the position starts feeling natural rather than forced. Many of Vanja's students begin craving the squat instead of sitting by this point, recognizing they've reclaimed a natural human position.

Challenge Yourself With Consistency

Between days seven and fourteen, Vanja recommends becoming more intentional. "My advice to most of my students is to accumulate 30 minutes throughout the day," she shares. This isn't 30 minutes at once but accumulated time. Keep track with a timer or notebook to ensure you're progressing. If 30 minutes seems overwhelming, start with 15-20 minutes and work your way up.

Squatting Becomes Second Nature

Around day thirty, squatting evolves from a challenge to an embodied practice. "This is when you find yourself squatting everywhere and anywhere," Vanja explains. "You're not gonna care that you're a weirdo, you'll be squatting in shopping centers, you'll be squatting at bus stations." Your body begins to crave this position naturally, and you'll find yourself dropping into a squat without even thinking about it.

Your Movement Freedom Expands

As your body adapts, you'll gain new movement capabilities. According to Vanja, "This is the time when you'll be able to do things like moving through that squat with complete freedom." Your hips and ankles become more mobile and lubricated, allowing for smoother transitions and deeper positions. The benefits extend beyond just being able to squat comfortably.

Transformation Becomes Permanent

Between days fifty and one hundred, the practice becomes lifestyle. "This is where the transformation is going to become permanent," Vanja says. You'll notice improved ankle mobility, knee stability, hip flexibility, and lower back health. Many people also experience better digestion. The squat becomes a tool you use naturally throughout your day.

Beyond The Squat: Expanded Movement Potential

The daily squat practice opens doors to more advanced movement patterns. "That's when you'll be able to do things that you did as a child, like cartwheels, like transitioning through low-gait positions," explains Vanja. What began as a simple challenge transforms into complete freedom of movement, allowing you to reclaim physical capabilities you might have thought were lost forever.

A Simple Habit With Profound Results

The beauty of this practice lies in its simplicity. "It's a little habit that you can implement, which is going to become discipline, which is going to lead to extraordinary results," Vanja emphasizes. This isn't about intense training or exercise—it's about returning to a fundamental resting position that humans have used throughout history but many have forgotten in our modern, chair-filled world.

Your Body Is Not Broken

Many people believe they're too old, too injured, or too inflexible to squat. Vanja strongly disagrees: "Your body is not broken. You are not too old, you are not too injured. You have just forgotten to do the fundamental movements that your body craves." The resting squat isn't a high-intensity exercise but a natural position we should all be able to access.

Integration Into Daily Life

The power of this practice comes from consistency, not intensity. "I advocate making movement a part of your daily life every single day, and this is such a simple way to do it," says Vanja. Just 5-10 minutes of intentional movement daily can transform your mobility and physical health over time. Small habits, consistently applied, lead to remarkable results. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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