Search 50+ drinks, coffees, teas, sodas, waters, sweeteners, and supplements to get instant verdicts on calories, insulin impact, and autophagy status.
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Get Free Fasting Tracker App →A central rule of intermittent fasting is preventing spikes in blood glucose and insulin. Even small amounts of amino acids or sugars trigger insulin secretion and pause cellular autophagy.
| Category | 🟢 Safe (Clean Fast) | 🟡 Caution (Dirty Fast) | 🔴 Breaks Fast Completely |
|---|---|---|---|
| Coffee & Espresso | Plain Black Coffee, Espresso, Cold Brew (no milk or sugar). | Black Coffee + 1 tbsp Heavy Cream (50 kcal). | Lattes, Cappuccinos, Bulletproof Coffee, Sweet Creamers. |
| Teas & Herbal Infusions | Green Tea, Black Tea, Matcha, Peppermint, Chamomile. | Flavored Fruit Teas with natural dried fruit pieces. | Chai Tea Latte, Sweetened Iced Tea, Honey Tea. |
| Waters & Liquids | Filtered Water, Mineral Water, Sparkling Water, Lemon slice water. | Diet Sodas (Diet Coke, Coke Zero), Zevia (Stevia). | Coconut Water, Fruit Juices, Vitamin Water, Energy Drinks. |
No! Plain black coffee contains under 2 calories and zero carbohydrates. Caffeine enhances lipolysis and stimulates autophagy.
A fresh lemon slice in water adds under 3 calories and does not break a fast.
Bone broth contains 35-45 kcal and 6-9g protein. It breaks a clean fast and pauses autophagy, though allowed in "dirty fasting".
