My standard answer is that we can have the same thing we have while sleeping plus water. There is plenty of science in this section that proves that, however, some folks are chock full of can’ts: I can’t live without coffee, tea, creamer, this, that, and the other. It’s your program so do as you wish. If you do not see results, please give water only a try.
I just told you what I have and that is as far as I will preach, because this is your fast and not mine, so it’s really none of my business. Just do yourself a favor, if you can’t live without all of the above and you are not losing weight and/or your bio-markers are not changing, don’t blame it on intermittent fasting.
If you are desperate, then give water only a try. If you say “but can I have a slice of lemon in it?” I swear I will power up a wood chipper and jump in feet first.
Other (professional IF’ers) will tell you that you can have some or all of the below. Do so at your own peril. If you are only here to lose weight it may work out for you.
Can I Have Foods While Fasting?
Not by definition, but some IF geniuses think that you can keep your carbohydrate intake below 50 and remain in ketosis. Before you get too excited please see my research on the keto diet.
Can I beverages other than water while fasting? No, but people do it anyway. Here is a list of the least abusive shit you can do to your fast.
Diluted apple cider vinegar. OMG NO….. Some people find that drinking 1–2 teaspoons (5–10 ml) of apple cider vinegar. Before you do this ridiculous thing please see my research.
Healthy fats. NO NO NO NO NO… they even admit that it breaks your fast. Some people drink coffee containing MCT oil, ghee, coconut oil, or butter during their fast. Oil breaks a fast,
Can I take supplements while fasting? No. Nearly all supplements will break your fast, especially BCAAs . But most importantly, most vitamins need food to assimilate properly.
Any type of gummy vitamins, if you can even find vegan versions, will break your fast.
Protein powder, (GTFOH), Protein powder. Seriously? No.
Multivitamins most contain sugars and/or fillers that will break a fast. Water-soluble vitamins are best on an empty stomach, however, I take mine 2 hours after eating still well into my feeding window. And fat-soluble vitamins need food to help assimilate the vitamins. Multivitamins are mostly bullshit or even dangerous. You’re eating the perfect diet with whole plant foods.
Vegans do need some vitamins. See what I take here.
Creatine. No! Creatine results in abnormalities in glucose homeostasis in the absence of changes in insulin secretion.