Can You Drink Energy Drinks While Intermittent Fasting?

Can you have zero-calorie energy drinks while you’re intermittent fasting, whether you’re intermittent fasting for its health benefits or religious reasons? 

In this article, we’ll teach you why a better question to ask is “should you have energy drinks during your fast?”

And why the answer is: “no”, backed by strong scientific evidence. 

An intermittent fasting diet is a time restricted eating strategy in which times of food consumption (‘eating windows’) alternate with periods of calorie restriction (the ‘fasting period’). 

The potential results of intermittent fasting are powerful, including (but not limited to):

• Weight loss
• Reduced insulin resistance and insulin
• Better cardiovascular health
• Improved cognition and brain activity
• Improved liver health

The key to intermittent fasting is a biological process called autophagy, which happens during periods of low-calorie intake. 

Basically, your cells still need ATP, the cellular form of energy, and with less energy available from food, cells in tissues all throughout your body begin recycling dysfunctional and damaged proteins and cells. 

For detailed information about the autophagy process, click here to learn more. 

This is actually great for your body when done in short bursts.

So why don’t we recommend drinking zero-calorie energy drink (or other energy drinks) during a fast? 

Well, even though these zero sugar drinks don’t have calories and won’t technically break your fast, these artificial drinks can have negative short-term and long-term effects that interfere with the health benefits of intermittent fasting. 

We’ll explain the scientific reasons below, and also provide some ideas for other, health-promoting zero-calorie beverages that amplify the health benefits of fasting. And if you need additional help, head to this article for 3 tips for a successful intermittent fast.

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Can You Drink Energy Drinks While Intermittent Fasting?

If your energy drink is sugar-sweetened or has more than 50 calories, then the answer is a very clear no. It’s become relatively common knowledge in recent years that sugary drinks can have drastic negative effects in the long term, including:

• Weight gain
• Obesity
• Type 2 diabetes

It’s also a generally accepted rule of thumb that eating or drinking more than 50 calories, outside of your eating window, will snap you out of a fasted state, bringing an end to your fasting window.  

Because most sugar-sweetened energy drinks contain between 150 to 200 calories per serving (or more), you’ll almost certainly be exiting the fasting state. 

But what about 0 calorie drink or low-calorie energy drinks? For diet drinks, our recommendation is still “no”, for two major reasons.

Excessive Caffeine

Caffeine is a product of many natural drinks like teas and coffees. When natural caffeine is consumed in moderation it can actually provide some health benefits like increased metabolic rate, but too much caffeine can be detrimental to your health.  

In many energy drinks, the artificially-high levels of caffeine intake can have a wide range of negative side effects. 

Studies have also shown that energy drinks, when consumed consistently over time, can be toxic in the long term. 

Combined with other common side effects like palpitations, tremors, and agitation, and it’s probably worth looking elsewhere for an upgrade to your energy levels.

Artificial Sweeteners 

The artificial sweeteners in sugar-free energy drinks also have negative side effects that can counteract the purpose of your intermittent fast.

Now, you might be wondering, "does stevia break a fast?", or "can diabetics drink red bull?". Sweeteners like aspartame, erythritol, stevia, and others give zero-calorie energy drinks their sweet taste and are advertised as a risk-free, consequence-free alternative to artificial sugars.

However, the evidence shows otherwise. Studies have found that these sweeteners can significantly reduce insulin-sensitivity, particularly in those with type 2 diabetes. 

These results have been increasingly supported by further studies from Purdue University. One comprehensive study found that these sweeteners (when in diet soda) correlate to the same risk for diabetes as normal soda. There are healthier ways to enjoy sweets while managing your diabetes.

The Purpose of An Intermittent Fast

This brings us back to our question: “should you drink calorie-free energy drinks while intermittent fasting?”

Our recommendation is still no, a recommendation that applies to other artificial “zero-calorie” beverages like diet soda, sugar free energy drink or sugar free sports drinks. 

The reasoning here is simple. If you’ve decided to integrate an intermittent fast into your diet strategy, you’ve made a conscious decision to improve your overall health and immunity, which also serve to protect your liver. 

Artificial zero-calorie drinks won’t by default “break” your fast, but their negative side effects increase your risk for many chronic diseases and negatively impact your health. 

And if you’re intermittent fasting to reverse insulin resistance, these artificial drinks may be equivalent to taking two steps forward, one step back.

What You Can Drink While Fasting

Instead of zero-calorie energy drinks (and diet sodas), there are a wide range of other drinks that will actually enhance the benefits of your intermittent fast. 

The drinks in this list can help keep you full and refreshed, curb your appetite, taste great, and may even accelerate weight loss. 

• Water — Our first suggestion and our simplest. Drinking water is the easiest way to stay hydrated, and also reduces your hunger and feelings of craving by making you feel full, helping with weight loss. And in case you are wondering how many calories breaks a fast, naturally-flavored water infused with slices of fresh fruit or vegetables below 50 calories won't break your fast. It can also help keep you hydrated, satisfied, and taste great, all without breaking your intermittent fast.
• Carbonated Water — Similar to still water, carbonated water keeps you hydrated, curbs your appetite, and makes you feel full. The added benefit with carbonated water is that crisp sensation many enjoy with a soda (with none of the negative side effects). 
• Black Coffee - One of the most popular morning routines, scientific research has demonstrated that drinking coffee is effective at reducing blood pressure in subjects with normal blood pressure. Whether black coffee is beneficial at reducing high blood pressure and cardiovascular disease in subjects with hypertension remains unknown. The data suggests that black coffee is safe and may be beneficial in the long-term. 
• Green Tea — Green tea is a powerful antioxidant and natural medicine, and also comes in at zero-calories. Evidence-based research has shown that green tea reduces your risk for cancer and cardiovascular disease, and can improve your immunity. Serve pure or with just a squeeze of lemon juice to maintain your fast and its protective action. 
• Herbal Tea —  Herbal teas are packed with antioxidants, which scavenge free radicals and reduce oxidative stress. In this regard, one tea stands above the rest — Amla Green. Thanks to amla (Indian gooseberries), the strongest pound for pound antioxidant on the planet, this tea offers a tasty mix of hibiscus or Oolong Green Tea that can also enhance your intermittent fast. 
• Green Juices — Green juices are juices made from leafy greens and non-starchy vegetables like cucumber, celery, lettuce, and tomato. These juices are nutrient-dense additions to your diet, but also don’t have enough calories to interrupt your fast. A satisfying and filling option if you’re feeling hungry.
• Apple Cider Vinegar — Apple cider vinegar’s natural nutrients can help control your blood sugar and blood glucose levels, and reduce feelings of hunger before they start. It doesn’t take much — usually one or two tablespoons — for this natural remedy to have an effect, which makes it an excellent quick fix during your fast.

The Take-Home Message

Unfortunately, the negative side-effects of zero-calorie energy drinks (and other artificial zero-calorie drinks like diet soda) make them a poor fit for an intermittent fast. 

Fortunately, with the options above, you’ll be able to stay hydrated, curb your hunger, and may even promote skin health and give your body crucial nutrients that may even help accelerate your intermittent fast. 

Our personal favorite of the above is Amla Green, due to its vibrant flavors, the many metabolic benefits of amla, and none of the negative side effects. If you’re interested, you can click the link below and try your first batch entirely risk-free.

Amla Green is available in both regular and decaffeinated versions, and our newest hibiscus flavor has many people raving about the smooth taste. Try one today!