Intermittent Fasting and Alcohol: What You Need to Know

Intermittent fasting has become increasingly popular for its many health benefits. It can help burn fat, reduce inflammation, improve digestion, and protect against age-related diseases. Unlike traditional diets, intermittent fasting focuses on when you eat rather than what you eat, creating set periods without food to help your body burn fat more efficiently.

Can You Drink Alcohol While Intermittent Fasting?

The short answer is no. Alcohol contains calories—about 7 calories per gram—which breaks your fast. During fasting periods, you should avoid consuming any calories, including those from alcohol. Even during your eating window, drinking alcohol can undermine the benefits of intermittent fasting.

How Alcohol Interferes with Intermittent Fasting Benefits

Alcohol Prevents Fat Burning and Promotes Weight Gain

Intermittent fasting helps burn fat and reduce waist size. However, alcohol works against this by slowing fat breakdown and increasing hunger, especially for sweets. Heavy drinking is linked to weight gain and obesity.

Alcohol Increases Inflammation

While fasting reduces chronic inflammation, alcohol promotes it, especially in the gut and liver. This can lead to issues like leaky gut and bacterial imbalance, counteracting fasting's anti-inflammatory effects.

Alcohol Hinders Cellular Repair

Fasting triggers autophagy, a process that clears out damaged cells and supports brain and overall health. Alcohol, however, can block autophagy, particularly in the liver and fat tissues.

Alcohol Slows Brain Cell Growth

Fasting boosts BDNF, a brain hormone that helps form new neurons. Excessive alcohol impairs this process, potentially leading to cognitive decline.

What to Drink Instead

Stick to calorie-free drinks during fasting periods, such as:

• Plain water
• Unsweetened tea
• Black coffee

Avoid sodas, smoothies, broths, and fruit juices, as they contain calories.

If You Choose to Drink Alcohol

If you drink during your eating window, opt for low-calorie options like:

• Low-carb beers (lagers, pilsners)
• Distilled spirits (vodka, tequila, rum, whiskey)
• Dry wines (Chardonnay, Sauvignon Blanc, Pinot Grigio)

Always drink in moderation to minimize negative effects.

Final Thoughts

Avoid alcohol during intermittent fasting to get the full benefits—fat loss, reduced inflammation, cellular repair, and brain health. If you do drink, keep it minimal and within your eating window.

If you're looking to cut back on alcohol, Quitemate can help. It has supported many people in building healthier drinking habits and improving their well-being.