Intermittent fasting is one of the few modern fitness trends that has consistently provided positive results for many people. This is because intermittent fasting is based on scientific principles and offers people flexibility when it comes to fasting in general.
One of the biggest advantages of intermittent fasting diets is that they do not focus on what people consume but on when they consume it. Additionally, intermittent fasting diets are very lenient in terms of allowed food items compared to other weight loss diets. You can drink coffee, tea, lemon juice, low-calorie electrolyte drinks, etc., during the fasting period.
But is it ok to drink alcohol while fasting? This is a popular question amongst dieters. Let’s dive into this topic and understand how alcohol affects your body, whether it can break your fast, and the best alcohol for intermittent fasting.
How Does Intermittent Fasting Work
Intermittent fasting works by tapping our stored energy. Your body relies on glucose for energy. But when it exhausts glucose, it starts utilizing fat. This metabolic shift occurs when you fast for a prolonged period.
Intermittent fasting involves restricting calorie intake to a specific period in the day, called the ‘feeding window.’ The fasting time is known as the ‘fasting window.’
The fasting window leads to the depletion of stored glucose in the liver. Hence, to maintain homeostasis and provide energy to the cells, stored fat is converted into energy by a process called ketosis. Intermittent fasting generally depends on regular ketosis for fat loss, which also results in several other fasting-related health benefits. [1]
It is vital to undergo a prolonged fasting period to trigger ketosis. This is why most intermittent fasting diets require people to fast for at least 12 to 16 hours regularly. Water or zero-calorie drinks like black coffee, tea, lemon juice, etc., do not trigger blood glucose levels, which is why such beverages are allowed while intermittent fasting. But what about alcohol?
Alcohol While Intermittent Fasting
For starters, we must remember that alcohol and alcoholic drinks are generally high in calories. According to the NHS, 1 gram of alcohol contains approximately 7 calories, which is higher than other food items. This is why alcohol should not only be avoided by people who are fasting but also by people looking to lose weight in general. [2]
Still not convinced? Here are some other problems related to alcohol consumption during intermittent fasting:
Alcohol Adds Empty Calories
Since alcohol is high in empty calories, consuming alcohol and trying to lose weight can not be done together. In most cases, alcohol is a mix of sugary drinks with no nutritional value. Consuming alcohol is akin to consuming empty calories without any nutritional value.
Alcohol Makes You More Hungry
Research studies have revealed that alcoholic drinks can increase appetite, leading to overeating. Fasting can be challenging with regular alcohol consumption. [3]
Alcohol Causes Dehydration
Alcohol can lead to dehydration and further complications if consumed on an empty stomach. Hence, while consuming such beverages, you must stay hydrated.
This does not mean that people who like an occasional drink cannot practice intermittent fasting. As mentioned earlier, one of the biggest advantages of intermittent fasting is that it allows flexibility. Hence, you can enjoy an occasional glass of wine or any other alcoholic drink while practicing intermittent fasting.
However, moderation is key, and it is also important to note that one should never break a fast with alcohol. The best time to consume alcohol while intermittent fasting is in the eating window.
Read also: Does Alcohol Break a Fast?
Let’s look into the effects of alcohol on the benefits of intermittent fasting.
Fat Oxidation
Fat oxidation is one of the primary benefits of intermittent fasting, as prolonged fasting periods help the body break down stored fat to produce energy. [4]
Several studies suggest that alcohol inhibits fat oxidation. Furthermore, people tend to eat more due to alcohol consumption, which can lead to weight gain. [5]
Inflammation
Inflammation is our body’s way of reacting to various diseases or infections. Though it is a part of our natural immune system, high levels of inflammatory markers can lead to autoimmune diseases. Inflammation also increases free radicals in your bloodstream resulting in several health complications. [6]
Studies indicate intermittent fasting can reduce inflammation levels and help flush out harmful free radicals from the bloodstream. [7]
Excess alcohol consumption not only increases inflammation in your body but also causes releases toxins into the bloodstream. This can be mitigated with moderate alcohol consumption. [8]
Brain Health
Ketones released during intermittent fasting are an efficient fuel for your brain. They help improve your brain health and overall performance. Further studies have revealed that intermittent fasting is closely related to the synthesis of the brain-derived neurotrophic factor (BDNF) hormone. Low BDNF levels can lead to depression and anxiety. And excessive alcohol consumption is linked to brain damage. [9][10]
Cellular Health
Fasting for prolonged periods can promote cellular autophagy, a process through which your body replaces old and diseased cells with newer, healthier cells. It leads to the formation of newer, healthier cells. On the other hand, excessive alcohol consumption can cause DNA damage. [11]
Liver Health
Intermittent fasting boosts liver function, which helps remove toxins from our bloodstream. However, excessive alcohol consumption can introduce more toxins into the bloodstream, which can overwhelm the liver. [12]
A Case For Alcohol During Intermittent Fasting
Now that we have looked at the adverse effects of alcohol consumption during intermittent fasting, it is important to note that some alcohol products are not entirely bad, and alcohol consumption is believed to have some health benefits.
Wine
Fruits and berries are a rich source of polyphenols that show antioxidant properties. Studies have revealed that polyphenols help prevent diseases by reducing oxidative stress. Wine is prepared from grapes along with its skin and seeds and is believed to have a high amount of polyphenols. If you consume wine after food, it helps in digestion and avoids any spike in glucose levels. [13]
Whiskey
Whiskey is also filled with polyphenols. It is prepared by fermenting mashed grains. When consumed in moderation, whiskey is believed to reduce cholesterol levels and the risk of heart disease. [14]
Beer
Beer is made by brewing and fermenting hop flowers. It contains a high amount of water and polyphenols, which add antioxidant and anti-inflammatory properties. When consumed in low to moderate amounts, beer helps reduce cholesterol content in your body and improve cardiac health. [15]
Frequently Asked Questions
Does alcohol affect intermittent fasting?
Yes, alcohol contains calories, and it breaks your fast if consumed during the fasting window. When consumed in excess, it can lead to weight gain, inflammation, and cell damage. However, you could drink alcohol during your eating window.
How many hours does it take for your body to clear alcohol from your system?
This may vary based on how much you consume and your metabolism. When you consume alcohol, your body focuses on metabolizing it. Generally, it takes 12 to 36 hours for your body to clear alcohol from your system and start burning fat. How long does alcohol stop fat burning?
Can you drink alcohol on a 16-hour fast?
In a 16-hour fast, you can drink alcohol in moderation during the eight-hour eating window. You may experience adverse health effects and weight gain if you consume excessive alcohol, hampering your intermittent fasting benefits.
Final Words
Combining intermittent fasting and alcohol can be challenging. Alcohol breaks your fast and adds empty calories to your diet. However, low to moderate alcohol consumption can be considered with regular monitoring of your eating habits to avoid weight gain.
According to the CDC, alcohol consumption should be limited to two drinks or less per day for men and one drink or less per day for women. You can limit your alcohol intake to practice intermittent fasting and reap its benefits.
Also, alcohol consumption causes dehydration, and during intermittent fasting, you need to focus on your water and electrolyte intake. Do not break your fast with alcohol or plan to drink while on an empty stomach. When it comes to alcohol, it is essential to choose wisely and carefully plan your fasting routine.
References
- Lichtash, C., Fung, J., Ostoich, K. C., & Ramos, M. (2020, July 7). Case report: Therapeutic use of intermittent fasting and ketogenic diet as an alternative treatment for type 2 diabetes in a normal weight woman: a 14-month case study. PubMed Central (PMC).
- Calories in alcohol. (n.d.). Nhs.uk. https://www.nhs.uk/live-well/alcohol-advice/calories-in-alcohol/
- Short term effects of alcohol on appetite in humans. Effects of context and restrained eating – PubMed. (2010, December 1). PubMed.
- Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism – PubMed. (2005, January 1). PubMed.
- Is alcohol consumption a risk factor for weight gain and obesity? – PubMed. (2005, January 1). PubMed.
- H., Pizzino, G., Irrera, N., Cucinotta, M., Pallio, G., Mannino, F., Arcoraci, V., Squadrito, F., Altavilla, D., & Bitto, A. (2017, July 27). Oxidative Stress: Harms and Benefits for Human Health. Oxidative Stress: Harms and Benefits for Human Health.
- Intermittent fasting during Ramadan attenuates proinflammatory cytokines and immune cells in healthy subjects – PubMed. (2012, December 1). PubMed.
- Effect of alcohol consumption on systemic markers of inflammation – PubMed. (2001, March 10). PubMed.
- Björkholm, C., & Monteggia, L. M. (2015, November 11). BDNF — a key transducer of antidepressant effects. PubMed Central (PMC).
- The neuropathology of alcohol-related brain damage – PubMed. (2009, April 1). PubMed.
- DNA damage, DNA repair, and alcohol toxicity–a review – PubMed. (1997, September 1). PubMed.
- Wang, H. J., Zakhari, S., & Jung, M. K. (2010, March 21). Alcohol, inflammation, and gut-liver-brain interactions in tissue damage and disease development. PubMed Central (PMC).
- Phenolic composition and antioxidant activity in sparkling wines: Modulation by the aging on lees. (2013, August 29). Phenolic Composition and Antioxidant Activity in Sparkling Wines: Modulation by the Ageing on Lees – ScienceDirect.
- Duthie, G., Pedersen, M., Gardner, P., Morrice, P., Jenkinson, A., McPhail, D., & Steele, G. (1998, September 30). The effect of whisky and wine consumption on total phenol content and antioxidant capacity of plasma from healthy volunteers – European Journal of Clinical Nutrition. Nature.
- Marcos, Ascensión, et al. “Moderate Consumption of Beer and Its Effects on Cardiovascular and Metabolic Health: An Updated Review of Recent Scientific Evidence.” PubMed Central (PMC), 9 Mar. 2021