Fasting 101

Can You Drink Coke Zero During Intermittent Fasting?

March 12, 2022 /

There is important science behind what drinks can be consumed during intermittent fasting and in this blog post, we will answer all your questions about what you can and can not drink during your fast. 

You can drink Coke Zero while intermittent fasting because diet sodas that include aspartame, such as Diet Coke and Coke Zero, do not spike insulin and without an insulin spike, you will not break your fast.

However, whether you should or should not drink diet sodas during your fast depends on what you are looking to gain from intermittent fasting. 

So keep on reading to find out more about what drinks you can and cannot have the next time you fast.

Table of Contents:

Coke Zero, Diet Coke & Intermittent Fasting.

Coke Zero:

0 calories, 40 mg sodium, 0 g carbs (0 g sugar)

Ingredients: Carbonated Water, Caramel Color, Aspartame, Potassium Benzoate, Natural Flavors, Potassium Citrate, Acesulfame Potassium

Diet Coke: 

0 calories, 40 mg sodium, 0 g carbs (0 g sugar)

Ingredients: Carbonated Water, Caramel Color, Aspartame, Phosphoric Acid, Potassium Benzoate, Natural Flavors, Citric Acid, Caffeine

The ingredients in Coke Zero and Diet Coke do not break your fast.

Although not the healthiest drink options, Coke Zero and Diet Coke will not break your fast; therefore, having an occasional coke zero or Diet Coke during your intermittent fasting is completely fine. 

However, if your purpose for intermittent fasting is overall health and improved metabolism, you should refrain from drinking Diet Coke and Coke Zero, because they include Caramel Color (heated carbohydrate) and other unhealthy ingredients.

Which Diet Sodas Are Best For Intermittent Fasting? 

The healthiest diet sodas you can have during intermittent fasting include no Caramel Colors and no Aspartame, and use sweeteners such as Stevia, Monk Fruit, or Erythritol as sweeteners.  

Here Are 3 Examples of Diet Sodas You Can Drink While Intermittent Fasting:

  • Zevia Ginger Root Beer

0 calories, 0 mg sodium, 0 g carbs (0 g sugar)

Ingredients: Carbonated Water, Stevia Leaf Extract, Natural Flavors, Citric Acid

  • Bubly Sparkling Water, Cherry

0 calories, 0 mg sodium, 0 g carbs (0 g sugar)

Ingredients: Carbonated Water, Natural Flavors. 

  • Zevia Zero Calorie Soda, Cola

0 calories, 0 mg sodium, 0 g carbs (0 g sugar)

Ingredients: Carbonated Water, Stevia Leaf Extract, Natural Flavors, Citric Acid, Caffeine, Tartaric Acid.  

So next time you crave a diet soda while intermittent fasting, give one of these drinks a try. 

You won’t be disappointed!

What Drinks Enhance Intermittent Fasting? 

While an actual fast is when you only drink water, there are certain liquids you can consume which can significantly enhance your fast.

Healthiest Beverages to Drink During a Fast:

Benefits of Black Coffee, Apple Cider Vinegar, and lemon juice During a Fast:

  • Black Coffee: Caffeine acts on the central nervous system and boosts dopamine and epinephrine, increasing fat oxidation (fat burning).
    • Another benefit of drinking black coffee during intermittent fasting is its autophagy-enhancing effect. 
    • Autophagy is the process of your body breaking down and recycling its old, damaged cells. Autophagy is an essential process as it helps keep the body healthy and functioning. 
    • Generally, drinking 1-2 cups of coffee per day is healthy.
    • Keep in mind that drinking too much coffee can lead to side effects such as anxiety and jitters. 
  • Apple Cider Vinegar: AVC contains Acetic Acid, an ingredient that upregulates fatty acid oxidation (fat burning). 
    • During intermittent fasting, your body goes into ketosis and begins producing ketones, the by-product of ketosis. 
    • Ketones are the superior fuel for the body and the brain. Studies have shown that acetic acid can enhance ketone production.
  • Green Tea: Green tea contains Catechins.  
    • Studies have indicated that Catechins may slow down the breakdown of adrenalin. This means the body’s fat-burning process increases, leading to weight loss. 
    • Studies also indicate that green tea can help protect and restore the intestinal mucosa during and after a fast. 
    • In addition, green tea has been shown to increase resting energy expenditure, meaning your body burns more calories in a rested state, leading to weight loss. 
  • Lemon Water: Drinking lemon water can increase metabolism and upregulate fat oxidation, increasing fat loss.
    • In addition, drinking lemon water in the early stage of your intermittent fasting can reduce hunger by lowering the insulin spike and stabilizing blood sugar.
    • Lemon water also helps prevent bloating by promoting the gastric emptying effect and increased motility in the digestive system. 

Drinks That Can Break Your Fast:

  • Sodas
  • Bulletproof Coffee
  • Creamers
  • Half and Half
  • Milk
  • Almond milk
  • Bone Broth
  • Coconut water
  • Alcohol
  • Pre-workout
  • Energy Drinks
  • Exogenous Ketones

Bottom Line:

When it comes to intermittent fasting, everyone should keep a few things in mind. First and foremost, it’s essential to avoid consuming foods that will trigger an insulin response.

Although certain diet sodas such as Coke Zero and Diet Coke may not trigger insulin, they are not recommended to drink too often as they contain several unhealthy ingredients.  

Also, it would be best if you stayed away from sugary drinks altogether. Lastly, drinking black coffee, apple cider vinegar, and green tea can enhance your overall facing experience. 

And always remember to drink plenty of water to stay hydrated and get enough electrolytes. Do you drink diet sodas during your fast? If so, what has your experience been like? Let us know in the comments. 

References:

Pietrocola, F., Malik, S. A., Mariño, G., Vacchelli, E., Senovilla, L., Chaba, K., Niso-Santano, M., Maiuri, M. C., Madeo, F., & Kroemer, G. (2014). Coffee induces autophagy in vivo. Cell cycle (Georgetown, Tex.), 13(12), 1987–1994. https://doi.org/10.4161/cc.28929

Kondo T, Kishi M, Fushimi T, Kaga T. Acetic acid upregulates the expression of genes for fatty acid oxidation enzymes in liver to suppress body fat accumulation. J Agric Food Chem. 2009 Jul 8;57(13):5982-6. doi: 10.1021/jf900470c. PMID: 19469536.

Dulloo AG, Seydoux J, Girardier L, Chantre P, Vandermander J. Green tea and thermogenesis: interactions between catechin-polyphenols, caffeine and sympathetic activity. Int J Obes Relat Metab Disord. 2000 Feb;24(2):252-8. doi: 10.1038/sj.ijo.0801101. PMID: 10702779.

McCarty, Mark F. “AMPK activation–protean potential for boosting healthspan.” Age (Dordrecht, Netherlands) vol. 36,2 (2014): 641-63. doi:10.1007/s11357-013-9595-y

Dulloo AG, Duret C, Rohrer D, Girardier L, Mensi N, Fathi M, Chantre P, Vandermander J. Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. Am J Clin Nutr. 1999 Dec;70(6):1040-5. doi: 10.1093/ajcn/70.6.1040. PMID: 10584049.

Asfar S, Abdeen S, Dashti H, Khoursheed M, Al-Sayer H, Mathew T, Al-Bader A. Effect of green tea in the prevention and reversal of fasting-induced intestinal mucosal damage. Nutrition. 2003 Jun;19(6):536-40. doi: 10.1016/s0899-9007(02)01097-3. PMID: 12781855.

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