Nowadays, intermittent fasting is all the rage, and individuals switch between diets to see which one works best for them. Energy drinks, often known as sports drinks, are very popular right now. Energy drinks have been promoted as being low in calories or sugar, making them healthful and helpful for losing weight. But is that actually true? Can you consume energy drinks while on an intermittent fast? Let’s explore it further in this article.
Are Energy Drinks Healthy and Weight Loss Friendly?
Energy drinks are liquids that make claim to boost energy and mental performance. Sportspeople typically take these drinks because they supplement the electrolytes, sodium, sugar, and water that are typically lost through sweat during exercise.
The most important electrolytes are sodium, potassium, magnesium, calcium, phosphate, chloride, and bicarbonate, and sodium, potassium, and magnesium are the ones that are most easily depleted from a person’s body after exercise.
- Sodium, which is contained in sodium chloride, aids in the activation of nerve impulses and promotes the balance of isohydric.
- Potassium, which is present in fresh fruits and vegetables, works with sodium to regulate blood pressure and sustain the balance of isohydric.
- Magnesium, which is abundant in green vegetables, plays a significant role in bone health, muscle development, and mood enhancement.
Additionally, the majority of energy drinks advertise that they have no calories and no fat, which furthers the myth that they are healthy for the body and won’t cause weight gain. As a result, energy drinks are consistently promoted as being healthier than other beverages like soda, cola, smoothies, sweet tea, etc.
What Else is in Energy Drinks?
Have you ever wondered what ingredients are in your energy drinks and if they are healthy or not? Almost all energy drinks have their own specific “energy blend” of components. But energy drinks mainly include the following components in addition to electrolytes.
Sugar or Sweeteners
Do not regard energy drinks as suitable beverages for fitness. They may burden you with a lot of extra calories and sugar, which may result in heart disease, type 2 diabetes, and obesity. Even while most energy drinks advertise that they are sugar-free and they actually are, there is no way to be absolutely certain that they don’t also include sweeteners. People often become afflicted with ailments like diabetes, high blood sugar, and obesity as a result of sweeteners. It’s important to determine where the sweet flavor comes from if an energy drink type labels its ingredients as sugar-free but still tastes sweet.
Caffeine
Caffeine has been used for its stimulating effects for ages and is the most commonly used drug on the globe. This typical stimulant is naturally present in coffee and tea, but producers also add it to energy drinks and soft drinks. Although they vary from drink to drink, energy drinks always include caffeine, which helps people replenish their energy and enhances cognitive processes so that they can quickly regain their energy for physical activity. According to the National Center for Complementary and Integrative Health, depending on your sensitivity to caffeine’s effects and how much you consume, the stimulant can quickly raise heart rate and blood pressure, cause heart rhythm disturbances, and cause symptoms like dehydration, agitation, nausea, shaking, and insomnia.
Excessive sodium
As discussed above, sodium is one of the essential electrolytes that the body needs, but consuming too much of it can lead to conditions like high blood pressure, strokes, and other ailments according to the Centers for Disease Control and Prevention.
Taurine
Amino acid taurine is a stimulant that improves both physical and mental function. Taurine is a nutrient that is primarily found in meat and fish but may also be produced spontaneously by our bodies. However, according to the Society for Birth Defects Research and Prevention, excessive taurine may potentially affect teenage development.
Artificial Supplements
To improve the taste or extend the shelf life of drinks, artificial additives are frequently used, including energy drinks. For either reason, consuming excessive amounts of artificial additives is unacceptable because they are unhealthy.
Are Energy Drinks Acceptable During Your Fasting Window?
Energy drinks are, to put it simply, NOT advised during your fasting window. Here are the reasons:
The components table of energy drinks could be misleading.
Energy drinks frequently contain substances like caffeine, sugars, excessive salt content, and other unneeded or harmful to human health ingredients. But manufacturers may not cover these ingredients in the component table. As a result, before you’re ready to drink an energy drink, be sure the ingredients have been thoroughly reviewed. Just stay away from energy drinks if you don’t know how certain substances will affect your body or if you’re unsure of their effects because they can cause your fast to end.
Sports drinks are only advised when you engage in physical activity.
People can use energy drinks to enhance their own energy while engaging in physical activity. In order to prevent occasions when you are dehydrated or weak in electrolytes, it is essential to drink them as you engage in physical activity. Additionally, sports vary from one another, and only aerobic exercise lasting longer than an hour will result in dehydration or a shortage of electrolytes.
What Can You Drink While Intermittent Fasting?
There are many additional drinks that, in place of energy drinks (and diet sodas), will actually improve the benefits of your intermittent fast. These beverages can help you stay satiated and refreshed, control your appetite, taste wonderful, and may even quicken weight reduction.
Water
For everyone, water is the best healthful beverage. The simplest way to stay hydrated is to drink water. It also helps you lose weight by decreasing cravings and hunger by making you feel full.
Lemon Water
Who doesn’t enjoy the zesty taste? Only a few calories and no carbohydrates can be found in lemon water. It has a similar ability to water to speed up metabolism. Lemon water and plain water may both have favorable impacts on your metabolism. They accomplish this by increasing metabolism, satiety, and hydration. As a result, your calorie intake is reduced and you are prevented from putting on more weight.
Green Tea
Green tea has no calories and is a potent antioxidant and natural medication. Green tea can boost your immunity and lower your chance of developing cancer and cardiovascular disease, according to research. To keep your fast and its preventive effects going, serve it plain or with only a squeeze of lemon juice.
Herbal Tea
Antioxidants, which scavenge free radicals and lessen oxidative stress, are abundant in herbal teas. One tea sticks out among the others in this regard: Amla Green. This tea delivers a delightful blend of hibiscus or Oolong Green Tea that can also improve your intermittent fast thanks to amla (Indian gooseberries), the strongest antioxidant on the earth pound for pound.
Black Coffee
Scientific studies have shown that drinking coffee is helpful for lowering blood pressure in subjects with normal blood pressure, making it one of the most common morning rituals. It is yet unknown if drinking black coffee helps people with hypertension reduce their risk of developing cardiovascular disease and blood pressure. According to the evidence, drinking black coffee is harmless and may even have long-term health benefits.
Green Juice
Juices produced from non-starchy vegetables including cucumber, celery, lettuce, and tomato and leafy greens are referred to as “green juices.” And they don’t contain enough calories to break your fast while these liquids are nutrient-dense complements to your diet. If you’re starving, this is a filling and good choice.
Apple Cider Vinegar
The natural minerals in apple cider vinegar can help regulate your blood sugar and stop hunger pangs before they even begin. This natural cure is a fantastic short-term solution when you’re fasting because it doesn’t take much to work — typically one or two tablespoons.
Bone Broth
Bone broth breaks your fast perfectly because it has few calories and fats. Consuming it can be beneficial for lengthier intermittent fasting regimens like 24-hour fasts, though. Your body may stay in ketosis and continue to burn fat with small amounts of fat. Consume homemade bone broth in moderation, therefore. To replenish the electrolytes, minerals, and nutrients when intermittent fasting, the majority of specialists advise taking it. It will prevent hunger and make you feel filled for longer. Sea salt or black salt can be used. Dehydration can be prevented by the sodium in salt. Consume very little of it when fasting and as much as you like during the eating window because it still contains calories.
Healthy Fat
Butter, MCT oil, and coconut oil are the most popular fats for weight loss. Oil can end a fast, but it won’t cause you to go into or out of ketosis. It can also help you get by while you’re between eating and fasting windows. To avoid nagging cravings and encourage fat burning, the majority of people drink bulletproof coffee, which is a component of the keto diet.
What Drinks Should You Avoid While Intermittent Fasting?
Few people are aware of things to avoid during fasting. And if you don’t have this important information, you could make mistakes that end up costing you money in the long term. It applies to your diet as well as to the beverages you consume. You must be attentive and vigilant about what you should eat and what you need to absolutely avoid because they also contain calories. Therefore, the following popular beverages should be avoided at all costs when you are fasting: sweetened drinks, regular sodas, alcoholic beverages, and protein shakes and smoothies.
Bottom Line
- It has been marketed that energy drinks are healthy, low in sugar and calories, and can aid in weight loss. But the fact isn’t like this.
- Along with electrolytes, the following ingredients are mostly used in energy drinks: sugar or sweeteners, caffeine, excessive sodium, taurine, and artificial supplements.
- Simply said, energy drinks should not be consumed during the fasting window since their ingredient lists may be deceptive, whereas sports drinks should only be consumed during physical exercise.
- In fact, there are lots of choices you can make to enhance the benefits of intermittent fasting, such as water, lemon water, green tea, herbal tea, black coffee, green juice and apple cider vinegar, bone broth, and healthy fat. But remember to avoid sweet drinks, alcoholic beverages, and so on during your fast.
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