Intermittent fasting has become a widely adopted practice for those looking to improve their health and manage weight. However, navigating the dos and don’ts regarding beverage consumption during fasting periods can be challenging. Green tea, known for its health-promoting properties, stands out as a popular choice for many. But can you drink green tea while adhering to an intermittent fasting regimen?
You can drink green tea while intermittent fasting since it is low in calories and beneficially supports body systems by managing hunger and reducing stress. However, it is recommended to drink less than 5 cups a day. Also, avoid flavored and fermented green teas, as they may contain added sugars.
Explore this post for valuable insights on enhancing your intermittent fasting experience with green tea.
Recommended Reading: Can You Drink Coffee With Milk While on Intermittent Fast?
Health Benefits of Intermittent Fasting
Intermittent fasting has become popular recently due to its known benefits, including weight loss, a lower risk of cardiovascular disorders, and more stable blood sugar levels. The good news is that it is quite simple to sustain in the long run with proper planning.
On the flip side, intermittent fasting can be quite uncomfortable, with hunger becoming a major bother a few hours into the fast. People with very tight fasting programs characterized by longer non-eating times and a few eating times particularly have a problem with hunger.
The discomfort of intermittent fasting is particularly bad in the initial days before your body gets used to the fasting cycle. Thus, people are always seeking ways to make their fasts more effective and comfortable, regardless of their fasting goals. Tea is considered one of the best options to alleviate discomfort.
What Are the Benefits of Fasting With Tea?
A 2017 study published in the Journal of Phytomedicine highlights that green tea can enhance various health markers, such as cognition, immunity, mood, and libido. The health advantages of green tea are linked to its compounds, including caffeine and L-Theanine.
Furthermore, a 2020 study in the BMC Geriatrics Journal found that regular green tea consumption could lower the risk of cognitive impairment by up to 64%. However, questions arise regarding green tea’s compatibility with intermittent fasting and the optimal way to consume it for maximum benefit.
Tea is the ideal intermittent fasting drink. Although you will be restricting the time you eat during intermittent fasting, a cup of tea will help you feel better while posing little risks to your dieting program. Green tea has numerous benefits while fasting, but the five main advantages include the following:
Green Tea Accelerates Fat Metabolism
Many people fast with the goal of losing weight, and any aid in achieving this goal is welcome. While green tea alone may have a negligible impact on weight loss, research indicates it can enhance fat metabolism.
A 2022 study in the Sport Sciences for Health journal found that green tea boosts the body’s fat-burning capabilities during both rest and exercise. This effect is attributed to bioactive compounds called catechins, which are plentiful in green tea.
Catechins enhance fat burning by improving cell health overall. They neutralize free nitrogen and oxygen in the body, which is linked to cancer and cell degeneration, leading to healthier cells that can more efficiently burn energy.
Green Tea Feeds Your Hunger
Drinking tea during intermittent fasting can alleviate hunger pangs and ease the discomfort associated with fasting. Your stomach takes time to adjust to less frequent digestion, and tea, particularly green tea, can help soothe this adjustment. Moreover, green tea effectively reduces appetite, potentially leading to lower calorie consumption.
Mood Improvement
Tea not only soothes hunger but also calms the mind, aiding in maintaining tranquility. The modest caffeine content in green tea boosts energy levels without causing nervousness or anxiety, which is often associated with higher-caffeine drinks like black tea or coffee. This ensures you remain calm and focused during your fasting periods.
Metabolism Support and Detoxification
Green tea, along with many other exotic teas, is rich in polyphenols, potent antioxidants known for their cell-protective properties. These compounds enhance cell health by shielding cells from harmful free radicals associated with cellular deterioration. The antioxidants in green tea contribute to cardiovascular, digestive, and skin health.
A Longer Life
Drinking green tea can also contribute to a longer life, aligning with the ultimate aim of many who practice intermittent fasting for a healthier existence. By aiding in the regulation of blood sugar, lipids, and blood pressure and combating cancer-causing radicals, green tea can extend longevity.
A 2019 study in Japan found that individuals consuming at least five cups of green tea daily had a lower risk of mortality from all causes compared to those who drank only one cup daily.
How Much Green Tea Is Healthy During Intermittent Fasting?
Consuming 2-5 cups of green tea per day is considered healthy during intermittent fasting, largely depending on personal preference. While there are no known health risks associated with drinking green tea in this context, caution is advised.
Excessive consumption may suppress your appetite, potentially making it challenging to consume adequate calories when you do eat, leading to possible energy deficits.
Furthermore, it’s important to be wary of flavored and fermented green tea extracts, as they can contain added sugars and higher caffeine levels. These additives might inadvertently impact your fast and lead to excessive calorie intake.
What Are the Best Green Tea Varieties For Intermittent Fasting?
There are many green tea varieties available on the market, but they are not all equal. We recommend the following varieties for you:
Rishi Tea Sencha Green Tea
This is a Japanese green tea brand certified by the USDA. It features a blend of traditional Japanese medicinal herbs, offering a pleasant taste and long-lasting freshness.
Kyoto Dew Matcha Green Tea
This is another outstanding choice for green tea enthusiasts. It is zero sugar, radiation-free, and caffeine-free, not to mention its delightful taste.
Bigelow Tea Classic Green Tea
This green tea blend comes in a package of 240 tea bags and offers the best value for money. It’s a perfectly blended natural tea that provides excellent value for your investment.
Closing Remarks
Green tea is a safe choice during intermittent fasting. While there’s no strict limit on consumption, it’s advisable to drink fewer than 5 cups a day to prevent appetite suppression. Green tea offers numerous health benefits that can enhance your intermittent fasting experience.
References
- Hindawi: Green Tea Catechins: Their Use in Treating and Preventing Infectious Diseases
- NCBI: Association Between Tea Consumption and Cognitive Impairment in Middle-Aged and Older Adults
- NCBI: Beneficial Effects of Green Tea: A Literature Review
- PubMed: Green Tea Consumption and Mortality in Japanese Men and Women: A Pooled Analysis of Eight Population-Based Cohort Studies in Japan
- PubMed: Green Tea Effects on Cognition, Mood and Human Brain Function: A Systematic Review
- SpringerLink: The Interaction Effect of Green Tea Consumption and Exercise Training on Fat Oxidation, Body Composition and Blood Lipids In Humans: A Review of the Literature
