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Can You Drink Diet Soda While Intermittent Fasting?


Can You Drink Diet Soda While Intermittent Fasting?

Diet Soda and Intermittent Fasting

Can you have diet soda while you’re intermittent fasting? In this article, we’ll teach you why the answer is “no”, backed by strong scientific research. 

Intermittent fasting is a dietary strategy in which periods of food consumption (the ‘eating window’) alternates with fasting periods (the ‘fasting window’). 

Many studies have also demonstrated the immense power of regular intermittent fasting for weight loss, reduced insulin resistance, better cardiovascular health, improved neurological activity, and improved liver health

The key to intermittent fasting is a biological process called autophagy. While fasting, cells in tissues throughout your body must continue to oxidize (or burn) glucose, amino acids, and fatty acids to produce ATP, the cellular form of energy.

However, during a fast, cells all throughout your body have limited access to nutrients from food, and instead generate ATP by oxidizing stored glucose from glycogen, fat from triglyceride, and amino acids from protein.

This process of autophagy is actually very beneficial to your body when done in short and controlled periods, and as a result the benefits of intermittent fasting include:

  • Reducing inflammation
  • Burning excess fuel stores
  • Recycling old or dysfunctional cells

There are multiple methods of intermittent fasting -- the 16:8 method, the 24-hour method, the 5:2 method – and all are designed to allow for intentional, long periods between meals, specifically designed to improve many aspects of your overall health. 

So why don’t we recommend drinking diet soda during a fast?

Well, even though diet sodas don’t have calories and won’t technically break your fast, these artificial drinks can counteract the health benefits of performing a fast in the first place

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.

The Problems with Diet Soda

Man with large belly holding a soda

We Know Regular Soda Has Detrimental Effects on Your Health

Numerous studies and reviews indicate negative effects from the consumption of sugar-sweetened beverages like soda or juice. This has become relatively common knowledge in recent years, and these negative effects include:

But what about diet sodas, which are marketed as the “calorie-free, sugar-free” alternative?

Some Truths About Diet Soda

Unfortunately, despite their lack of calories and sugars, diet drinks can be just as detrimental to your health as their sugar-sweetened counterparts.

While diet soda is often portrayed as a weight loss tool and an “acceptable” drink of choice for people with diabetes, the evidence shows some potential risks. 

For example, one study found that zero-calorie sweeteners may alter insulin sensitivity, which negates the “zero-calorie” benefits, and could actually worsen your diabetes health. 

A similar study from Purdue University showed that diet soda may stimulate insulin production, increasing your risk for high cholesterol, insulin resistance, and central obesity.

Work is being done to isolate the exact biochemical reason that these sweeteners affect your body, but the research is starting to show that consumption of diet soda increases your risk for many chronic diseases. 

This correlation is evident in a study published in Diabetes Care, which examined diet soda consumption in a multi-ethnic study of atherosclerosis.

Researchers found that 1 daily serving of diet soda (at least 12 oz) correlated with a 36% greater chance of developing metabolic syndrome, and a 67% greater chance of developing type 2 diabetes. 

These results were supported by another comprehensive study published in the American Journal of Clinical Nutrition. Following 66,000 women for 14 years, researchers found that those who drank diet soda, or artificially-sweetened beverages, were just as likely to develop diabetes as those who drank normal sodas and sugar-sweetened beverages. 

In all, there is a strong, growing body of research that diet sodas do increase your risk for many chronic diseases, comparable to the consumption of regular sodas.

How Diet Sodas Interfere with Intermittent Fasting

Man opening a pack of sweeteners over a cup

So the question still remains – can you drink diet soda while intermittent fasting? 

One popular rule of thumb for intermittent fasting is that you shouldn’t consume more than 50 calories, otherwise your fasting period will end prematurely. Others recommend not eating or drinking more than 100 calories. However, the exact number of calories isn’t clear in the evidence-based research. 

But since diet soda has zero calories, technically speaking, it should be an acceptable drink when intermittent fasting.

Even though diet sodas contain zero calories, perhaps a better question to ask is whether drinking diet soda while intermittent fasting is health-damaging or health-promoting?

The Purpose of An Intermittent Fast

The goal of intermittent fasting is to dramatically lower your calorie intake for an extended period of time. 

In the post-prandial state following a meal, tissues are in a high-energy state in which energy uptake and storage is prioritized.

While in a fasted state, tissues oxidize stored nutrients, recycle amino acids, and detoxify harmful molecules.

Intermittent fasting is a conscious process you take to improve your health, allowing tissues to recycle damaged and dysfunctional proteins while burning stored energy. 

Meanwhile, diet sodas are packed with artificial sweeteners and other chemicals to give them their sweet taste, like aspartame, stevia, sucralose, and many others.

So while a diet soda may not technically break your intermittent fast, it may have short and long term negative effects that counteract the benefits of intermittent fasting in the first place! 

That’s why we recommend that you choose other, zero calorie beverage alternatives during your intermittent fast that promote your health, like the ones listed below. They can provide you with key nutrients, stabilize your blood glucose, and even enhance the benefits of your intermittent fast. 

And always remember, if you have to eat or drink calories because you’re irritable, feeling weak or lightheaded, or going hypoglycemic (as is possible if you have insulin-dependent diabetes), then that’s okay. A small, whole-food snack won’t entirely negate the benefits of intermittent fasting as long as you keep your calorie intake as close to zero as possible.

Some Recommended Drinks for Intermittent Fasting

Mug of warm green tea


Putting your body into a fasting state means keeping your calorie balance as close to zero as possible, to take advantage of the benefits of autophagy. 

So we’ve put together a list of recommended beverages for intermittent fasting. The drinks here can help keep you full and refreshed, curb your appetite, taste great, and may even accelerate weight loss. 

Water — Our first suggestion is also 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.

Carbonated Water — Much like still water, carbonated water keeps you hydrated, curbs your appetite, and makes you feel full. The added carbonation can provide the crisp sensation many enjoy with a soda, but with none of the negative effects. 

Green Tea — Green tea is one of the healthiest beverages on Earth. Evidence-based research has consistently demonstrated that green tea helps reduce your risk for cancer, improves artery function, and protects against cardiovascular disease.
Note: Research has also shown that even adding small amounts of milk to green tea can block its protective action, so we recommend enjoying your tea plain or with a squeeze of lemon juice

Herbal Tea —  Herbal teas like black tea, Oolong, and many others can be an excellent addition to a low-fat plant based whole-food diet because they are packed with valuable antioxidants. 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 such as cucumber, celery, lettuce, and tomato. These juices can be extremely nutrient-dense additions to your diet, but also do not contain enough carbohydrate energy to interrupt your fast. A great solution if you’re looking for something that tastes satisfying and filling. 

Apple Cider Vinegar Often referred to simply as “ACV”, apple cider vinegar is packed with natural nutrients that can help stabilize your blood glucose, shutting down hunger and cravings 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.

List of approved drinks during intermittent fasting

The Final Word

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

Our personal favorite is Amla Green, due to its vibrant flavors and the many metabolic benefits of amla. 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!


Amla Green has strict guidelines for scientific references in our articles, and we rely on peer-reviewed studies, academic research institutions, governmental organizations, and reputable medical organizations. We do our best to avoid using non-evidence-based references in all articles. The references in this article are listed below.

“6 Reasons Why Drinking Water Can Help You to Lose Weight,” June 28, 2018.

Healthline. “10 Evidence-Based Benefits of Green Tea,” April 6, 2020.

“10 Evidence-Based Health Benefits of Intermittent Fasting.”

Amla Green. “Amla Green DECAF.”

Amla Green. “Amla Green Hibiscus.”

“Amla Green Regular.”

Amla Green. “Antioxidant Rich Green Tea Powder Superfood.”

Healthline. “Autophagy: Definition, Diet, Fasting, Cancer, Benefits, and More,” August 23, 2018.

“Diet Soda Intake and Risk of Incident Metabolic Syndrome and Type 2 Diabetes in the Multi-Ethnic Study of Atherosclerosis (MESA) | Diabetes Care.”

“Drinking Green Tea with Milk Is Bad For You - True or False? - Green T.”

Fagherazzi, Guy, Alice Vilier, Daniela Saes Sartorelli, Martin Lajous, Beverley Balkau, and Françoise Clavel-Chapelon. “Consumption of Artificially and Sugar-Sweetened Beverages and Incident Type 2 Diabetes in the Etude Epidémiologique Auprès Des Femmes de La Mutuelle Générale de l’Education Nationale–European Prospective Investigation into Cancer and Nutrition Cohort.” The American Journal of Clinical Nutrition 97, no. 3 (March 1, 2013): 517–23.

Fanello, Scott. “How Many Calories Break a Fast?” Medium, January 12, 2019.

“How Intermittent Fasting Can Help You Lose Weight.”

Healthline. “Intermittent Fasting 101 — The Ultimate Beginner’s Guide,” April 21, 2020.

“Intermittent Fasting Can Be Good for Heart Health - The Washington Post.”

Malik, Vasanti S., Barry M. Popkin, George A. Bray, Jean-Pierre Després, and Frank B. Hu. “Sugar Sweetened Beverages, Obesity, Type 2 Diabetes and Cardiovascular Disease Risk.” Circulation 121, no. 11 (March 23, 2010): 1356–64.

“Metabolic Syndrome | NHLBI, NIH.”

Nettleton, Jennifer A., Pamela L. Lutsey, Youfa Wang, João A. Lima, Erin D. Michos, and David R. Jacobs. “Diet Soda Intake and Risk of Incident Metabolic Syndrome and Type 2 Diabetes in the Multi-Ethnic Study of Atherosclerosis (MESA).” Diabetes Care 32, no. 4 (April 1, 2009): 688–94.

Palmer, Julie R., Deborah A. Boggs, Supriya Krishnan, Frank B. Hu, Martha Singer, and Lynn Rosenberg. “Sugar-Sweetened Beverages and Incidence of Type 2 Diabetes Mellitus in African American Women.” Archives of Internal Medicine 168, no. 14 (July 28, 2008): 1487–92.

Phillips, Matthew C.L. “Fasting as a Therapy in Neurological Disease.” Nutrients 11, no. 10 (October 17, 2019).

Purohit, Vikas, and Sundeep Mishra. “The Truth about Artificial Sweeteners – Are They Good for Diabetics?” Indian Heart Journal 70, no. 1 (2018): 197–99.

Stanhope, Kimber L., Jean-Marc Schwarz, and Peter J. Havel. “Adverse Metabolic Effects of Dietary Fructose: Results from the Recent Epidemiological, Clinical, and Mechanistic Studies.” Current Opinion in Lipidology 24, no. 3 (June 2013): 198–206.

“Study Discovers Novel Ways Intermittent Fasting Improves Liver Health.”

Amla Green. “Supercharge Your Intermittent Fast with Amla.”

Swithers, Susan E. “Artificial Sweeteners Produce the Counterintuitive Effect of Inducing Metabolic Derangements.” Trends in Endocrinology and Metabolism: TEM 24, no. 9 (September 2013): 431–41.

“The Benefits of Intermittent Fasting | UCI Health | Orange County, CA.”

“The Obesogenic Effect of High Fructose Exposure during Early Development | Nature Reviews Endocrinology.”

Thresher, J. S., D. A. Podolin, Y. Wei, R. S. Mazzeo, and M. J. Pagliassotti. “Comparison of the Effects of Sucrose and Fructose on Insulin Action and Glucose Tolerance.” American Journal of Physiology. Regulatory, Integrative and Comparative Physiology 279, no. 4 (October 2000): R1334-1340.

Wang, Meng, Min Yu, Le Fang, and Ru-Ying Hu. “Association between Sugar-Sweetened Beverages and Type 2 Diabetes: A Meta-Analysis.” Journal of Diabetes Investigation 6, no. 3 (May 2015): 360–66.

Natural Alternatives To Statins For High Cholesterol


Natural Alternatives To Statins For High Cholesterol

In case you didn’t know, heart disease is the number one killer for both men and women around the world.

Each day, over 2,100 people die from heart disease-related issues, which is one person every 40 seconds.

Statistics show that 1 out of every 4 people will suffer a heart attack—and most will die from that heart attack.

There are many different reasons why people suffer from heart disease.  It could be poor diet, genetics/family history, high blood pressure, diabetes, and high cholesterol.

Unfortunately, many doctors are more than willing to prescribe different medications to treat a number of risk factors for heart disease.

Blood pressure medication, arrhythmia medications, and statins for cholesterol are prescribed routinely to reduce some of the most common heart attack risk factors.

When it comes to cholesterol, statins are often the preferred method of doctors and cardiologists for reducing cholesterol levels.


Are there natural alternatives?  There sure are…


Heart Disease And High Cholesterol

In order to reduce your risk for heart disease, there are a number of things you need to do.

You should:

  • Exercise at least 30 to 60 minutes every day
  • Eat a balanced diet consisting of low-fat, plant-based sources
  • Lower stress levels
  • Maintain normal blood pressure readings
  • Lower your total and LDL (bad) cholesterol levels and raise your HDL (good) cholesterol numbers

For those suffering from high blood pressure and cholesterol, who haven’t been successful changing those numbers with diet and exercise, may be prescribed medications to help control these risk factors.

Although all medication carries certain risk factors, statin medications seem to carry more than other.

Side effects of statin medications may include:

  • Abdominal pain
  • Abnormal heart beats
  • Accidental injury
  • Allergic reactions
  • Muscle aching and weakness
  • Arthritis
  • Back pain
  • Chest pain
  • Constipation
  • Diarrhea
  • Dizziness
  • Headache
  • Indigestion
  • Insomnia
  • Joint pain
  • Weakness
  • Rash

Although these can range from mild to severe, these may not be the worst side effects of statin medications.

The Food and Drug Administration has warned the public of a significantly increased risk for developing diabetes due to statin medication usage.

A study, published in the journal Lancet, analyzed 14 different trials, following over 91,000 people.  The researchers found that statin use resulted in a 9 percent increase in type 2 diabetes risk.

Another study, this one published in the Journal of the American Medical Association, showed a 12 percent increase in type 2 diabetes risk associated with statin medication use.

After seeing these results, don’t you think it’s about time to uncover natural alternatives?


The Most Powerful Natural Alternatives

Although statin medications are often prescribed for lowering cholesterol, it may carry certain side effects that could make living nearly impossible.

For example, a client of mine, who started the popular statin, Lipitor, started to suffer immense joint and muscle pain immediately after she started taking it.

Her doctor wrote it off as her being inactive for so long, but the pain got worse over the next week.    After getting a second opinion, her doctor took her off of Lipitor and she started to feel better and more “normal.”

After she experienced this, we started looking for natural alternatives to statins for lowering her cholesterol.

We found quite a few, including fish oil, green tea, nuts, and many others.

But, each one only took care of one issue, either total or LDL, but there was no perfect solution.

Until we stumbled on Amla…

Amla, another name for Indian Gooseberry, may be one of the strongest natural alternatives for lowering total and LDL cholesterol, raising HDL cholesterol, and lowering inflammation.

I had never heard of Amla before, as it wasn’t a superfood that was on my—or anyone else’s—radar.

But people in India have been using this ancient medicinal berry for over 5,000 years, as a natural way to treat a wide-range of ailments.

And when it comes to cholesterol, it may be better than statin medications and it doesn’t carry a whole laundry list of side effects.

So what can it do for cholesterol?

Amla has been shown to reduce total and LDL cholesterol levels by 82 and 90 percent, respectively.


A prior study, conducted on men with normal to high cholesterol levels, showed a significant drop in their cholesterol numbers when supplemented with Amla.

A more recent study, comparing Simvastatin, a popular statin medication, with Amla, showed some very surprising results.

As expected, both total and LDL cholesterol levels dropped with the statin medication, which was not surprising.

But what was surprising is this:

The patients, who were supplemented with amla also showed significantly reduced total and LDL (bad) cholesterol levels.

So why aren’t more people using Amla?

That’s a great question…


One Downside of Amla

Amla which has been used for over 5,000 years in Ayurvedic medicine, is one of the world’s lost superfoods.

Although it may be gaining in popularity as a potent superfood, people have reported that it tastes awful—like vinegar and dish soap combined into a nasty drink.

And some forms of Amla are contaminated with pesticides and fungus, which could make them taste even worse.

Many manufacturers, looking to improve on the taste, add sugar and other artificial ingredients to the formula in order to eliminate the sour and bitter taste.

This could negate any of the powerful benefits of Amla, rendering it useless for the person taking it.  So you may not see the benefits of lower cholesterol and heart disease risk using most common types of amla.


The Final Thoughts On Natural Alternatives

Heart disease is the number one killer for both men and women around the world.  One in every four people may suffer a heart attack, or even die from that heart attack.

Recent statistics show that every 40 seconds someone will die from a heart-disease related event.

One of the main reasons why people develop heart disease may be due to high cholesterol.  And those with high cholesterol often are prescribed statin medications.

These medications often carry many different side effects, which could make using this medication unbearable for the user.

That’s why people look for natural alternative to statin medications for high cholesterol.   Although there are different kinds, one stands out as the leader at lowering cholesterol naturally.

Amla Green, which has been concentrated 20x and combined with oolong green tea leaves may be a natural alternative for lowering high cholesterol and reducing the risk for heart disease or having a heart attack.


Liquids to Drink While Fasting


Liquids to Drink While Fasting

Have you ever wondered what you should drink while fasting?  Well, you’re not alone.

When it comes to eating and drinking on a fast, many people find it to be very confusing. 

We want to clear up that confusion, and give you some good ideas on the specific liquids to have while doing a fast—and how they can benefit your health, and make your fast wildly successful.

After all, if you’ve taken the time to learn, decipher, and plan your fast…

…you don’t really want to screw it up by doing something that could ruin it! One of the most common questions that come up when preparing for a fast is:

What am I allowed to drink while fasting and why?

This is a great question that we are about to get to the bottom of…

Should You Drink While Fasting?

Despite what the name entails, fasting is not a way to starve yourself from nutrients your body needs.  It’s about strategically planning your meals, in order to reap plenty of health benefits.

Fasting has been associated with:

  • Weight loss
  • Reversal of Type 2 Diabetes
  • Better blood sugar control
  • More energy
  • Better brain health
  • Balanced mood
  • Stronger immune system
  • Better heart health, lower cholesterol, and blood pressure

    But there may be questions you have before you start your fast.  Like, “what can you drink during your fast?”

    Before we get into that, let’s briefly go over what intermittent fasting is.  

    Feeding vs. Fasting

    Intermittent fasting alternates between a feeding and a fasting window.  Depending on which protocol you follow (16/8, or 24 hour), you may skipping one or two meals.

    But there are rules to what you can eat and drink during each stage.  During the feasting stage, you basically eat two meals, and possibly some snacks.   

    You can have water, tea, or anything else during this stage that you may like (eating healthy, low-fat, plant-based food options may be best for stabilizing blood sugar, lowering heart disease risks, and possibly preventing cancer).

    During the fasting stage, there are more stringent rules on what you can eat or drink.

    When you’re fasting, you should refrain from eating any type of food or drinking anything that contains calories.

    Even though you’re unable to eat any food, there are plenty of liquids available to you that could enhance your fast and make your experience much more pleasurable.

    That’s why we have come up with a list of…

    Liquids You Should Drink For Fasting...

    The first thing to understand is this: Even though you are fasting, you do need to stay properly hydrated.

    The reason for this is pretty simple:

    Avoiding water may be detrimental to your health—and could cause adverse health conditions to occur.

    That’s why, on most fasting diets, water is highly recommended.

    Here are some of the top liquids to have if you are fasting:

    1. Water

    Water is the best option when you’re doing a fast.  It has zero calories, therefore automatically making it fit in your plan.

    It helps fill up your stomach, therefore making you feel full.  This sends a signal to you brain that helps cut down on your hunger and food cravings.

    You can infuse your water with lemon, lime, cucumber, or berries, which adds a natural sweetness to it.

    Stay away from artificial sweeteners and enhancers, as they may cause unsafe spikes in insulin, which could lead to cravings.

    On a complete fast, men are recommended to drink 15 cups and women 11 cups a day.

    2. Tea

    Tea is a great addition to any fast.  Black tea, oolong tea, and others, have been shown to reduce hunger, provide beneficial antioxidants, and may increase the benefits of your fast.

    Amla Green tea powder is a go-to choice for many who are following an intermittent fast. This is because it blends dark green oolong tea with amla. Amla, commonly known as the indian gooseberry, has the highest concentration of antioxidants of any fruit on the planet. The antioxidant content in amla berries dwarfs that of acai, goji, pomegranate and even turmeric.

    People fasting have been buzzing about Amla Green because it helps them fight hunger and gives them a jolt of antioxidants when their bodies are ready to absorb nutrition the most.

    3. Coffee

    By itself, coffee is a great drink.  It’s filled with powerful antioxidants that your body needs to repair cellular damage caused by free radicals.  Some studies even show that coffee may increase the production of ketones, which could accelerate your weight loss and body fat burn.

    It’s another calorie-free beverage, and one that many people use during a fast.  However, some people have reported adverse reactions when drinking coffee on a fast.

    Since is nothing in your stomach to absorb the coffee, some people may experience an upset stomach, acid reflux, or get the shakes.

    If coffee is your go-to drink during your fast, be sure to keep the cream and sugar out of it to avoid blowing your fast with excess calories.

    4. Apple Cider Vinegar

    For years, people have been turning to Apple Cider Vinegar as a way to fix almost every health ailment.  And if you currently use it, there’s no reason to stop just because you’re on a fast.

    Apple Cider Vinegar may help regulate blood sugar, therefore aiding in proper digestion and maintaining healthy insulin levels.  This could keep your blood sugar in check and preventing common digestive issues.

    Final Thoughts On Fasting

    Although many people start a diet plan, they may fail because the plan may be too complex, confusing, or could be way too restrictive.  The intermittent diet plan can be one of the easiest and most effective ways to lose weight and improve your health.

    Drinking the right liquids during your fast is a great way to fight off hunger and boost your results - but knowing what to choose can be confusing.

    Alma Green Tea can curb your hunger, stabilize your blood sugar, and infuse your body with the powerful antioxidants it needs stay health and vibrant.

    Infuse Your Body With The Antioxidants It Needs To Stay Healthy And Strong.

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