Five Types Of Intermittent Fasting
Time-Restricted Eating: This typically takes the form of the 16:8 plan or the 14:10 plan . Its also known as the time-restricted fasting diet.
Eat Stop Eat: Fast for 24 hours once or twice a week. On the other days, eat normally.
Alternate-Day Fasting: Consume about 500 calories every other day, then eat normally on the alternate days.
5:2 Fasting: Eat normally for five days of the week and fast for two non-consecutive days .
The Warrior Diet: Consume all of your calories within a four-hour window each day.
Intermittent fasting is more about the when than the what. During regular eating windows or days, there are usually no calorie or food restrictions. During fasting times, however, the calorie range is typically between zero and about 500 calories. You call the shots on how to allocate those calories .
Too Much Coffee While Fasting
However, excess caffeine consumption may lead to higher blood glucose and insulin levelsif you overconsume it.
Although close to zero calories, drinking 2 gallons of coffee may still kick you out of a fasted state. Whether that be due to the surging rush of cortisol or because of simply drinking 100 calories of black coffee, which would require you to drink about 50 cups
Caffeine is an incredible performance-enhancing stimulant but the health benefits of coffee come from the drink itself, not the caffeination. Decaf coffee is as healthy for you while avoiding the other risks of increased blood pressure, accelerated heart rate or the jitters.
Fasting Fruit And Vegetable Juice
Compared to the consumption of whole foods, juices are way more harmful to health.
Since you remove the protective fiber with the flesh, juice leads to enormous blood sugar and insulin spikes.
Precisely because the dietary fibers protective effect is missing, the fructose in fruit juices also bursts into the liver unchecked, causing insulin resistance and visceral fat in the long run.
For this reason, non-alcoholic fatty liver is much more common than fatty liver disease caused by alcohol .
Fruit juice not only breaks the fast but is not much better than a coke no matter how organic it is. Anyone who seriously wants to lose weight must keep their hands off it even during eating periods.
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‘can I Drink Coffee While Fasting’
I heard the same question almost every time I gave pre-op instructions to a patient: Once I got to the part about nothing to eat or drink after , nearly every one of them would look at me in anguish and ask, Does that mean no coffee??
I feel you.
As a connoisseur of caffeine, myself, I understand that fasting can be difficult enough without giving up coffee to do it. And the good news is: sometimes you dont have to!
The answer to this question depends on the type of fasting youre doing. Can you drink coffee while doing
Pre-surgical fasting? No, you absolutely may not drink coffee after the cut-off time youre given. Thats because the medications used in general anesthesia make it easy for stomach contents to regurgitate into the esophagus, where they can be inhaled. Not good. So, you should never eat or drink anything for several hours prior to a surgery with general anesthesia.
Intermittent fasting? Yes, you can drink black coffee if youre doing intermittent fasting . IF is based on a concept called time-restricted feeding in which you take in calories only during a small window of time each day. But black coffee does not contain calories, so drinking it wont break your fast. Now, if you add cream or sugar, then youve blown your fast because those things contain calories.
What Else Can You Drink While Fasting
While fasting, you should only consume 0-calorie drinks. Therefore, this excludes all foods.
I cover this in-depth, including the best ways to break your fast, inside my eBook, Intermittent Fasting For Women.
Inside youll find a complete guide to intermittent fasting, food lists, and a meal plan to jumpstart your fasting journey.
Intermittent Fasting for Women
If you want to dive deeper, Ive created a book with everything you need to know about intermittent fasting & a 1-week meal plan so you know exactly what to eat during your eating windows. Check out my Intermittent Fasting Guide here.
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In Conclusion: Are Sweeteners In Coffee Okay When Intermittent Fasting
So lets bring it on home!
We do not believe that any of these are good to be adding to your morning coffee, especially not to a keto coffee with added fats.
Also, they are messing with your metabolism.
Yeah, it really seems like either they are lowering our ketones or raising our blood glucose and you dont want either of those to be going on during your intermittent.
Testing Sweeteners In Coffee And Intermittent Fasting: #3 Equal
On to day three! Hypothesis number three is:
HYPOTHESIS #3: EQUAL
Equal in our coffees will not spike our blood glucose or drop us out of ketosis.
So here again, Equal actually has dextrose with Maltodextrin in the ingredient list.
Im not sure why they worded it that way.
Then aspartame is third on the ingredient list.
So dextrose is a hidden name for sugar.
Maltodextrin on the glycemic index is
the sources for where maltodextrin lands on the glycemic index are anywhere from 85 to 105. One of the sources even said 106 to 236.
Right. whereas table sugar has a glycemic index of 65.
The glycemic index is a measure of how it is affecting your blood glucose.
Keep in mind, straight glucose is 100. That is the mark.
So, this is worse than just glucose, and then they also put aspartame in it.
Is Aspartame Safe To Consume?
Aspartame has some sketchy backstory as well.
It is actually an excitotoxin. This means it would cause the nerve cells of your brain to get excited to the point it can cause the death of nerve cells.
We see aspartame in diet sodas, kool-aid, and other stuff like that.
So we did not have high hopes, but we put a packet and a half in each of our coffees as that is the equivalent for a tablespoon of sugar, and here are our results.
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Depending On Your If Goals You May Not Even Need To Drink Your Coffee Black
If youre fasting for weight loss or metabolic health, you may even be able to enjoy a rich, creamy cup of joe! We now know that a little bit of high-quality dairy in your coffee wont break your fast, and it has even been associated with lower fasting insulin levels.
Fans of bulletproof coffee will also be glad to know that starting their day with this popular creamy brew will not negatively affect the benefits of IF for weight loss or metabolic health purposes. It should be noted that both butter and MCTs are too nutrient-dense for a fast intended to support longevity though, so you may want to stick to black coffee if thats your goal.
Not a coffee person?
If coffee isnt your thing, dont worry you wont be left with only ice water to drink during your fasting window! There are other keto-friendly beverages you can enjoy that wont break your fast.
If youre fasting for metabolic health, weight loss, longevity, or disease prevention, drinking tea is not likely to break your fast. Consider green teas rather than herbal teas, many of which are made from fruit and may contain sugar. Certain teas may be okay for a fast intended to promote gut rest, depending on the type and quantity of tea that you consume.
Keto-friendly bone broth is another good choice for anyone fasting for metabolic health or weight loss. Although most bone broths do contain protein and fats, they arent likely to break a fast unless your goal is gut rest.
What Is Intermittent Fasting
Intermittent Fasting is one of the most popular weight loss trends to date. Unlike a typical diet, intermittent fasting is about when you eat, instead of what you eat. This trend requires a set eating schedule and consistent fasting times to be truly effective.
An eating pattern rather than a conventional diet, the belief is that periods of fasting are more normal than eating 3 square meals per day because ancient hunter-gatherers would go through regular periods of scarcity due to an inability to find food.
There are a variety of fasting schedules and plans that have been designed to accelerate weight loss through metabolic switching.
Essentially, when your body is fasting, it uses stored body fat for energy. Levels of Human Growth Hormone increase up to 5 times their regular amount, which induces fat loss and muscle gain, and insulin levels drop to make stored fat more immediately accessible.
Hormone changes may also cause your metabolic rate to increase, leading to more calories burned.
Your cells also begin repair processes like autophagy, in which your cells digest old, unusable cellular protein build-up.
Prior to beginning an intermittent fasting schedule, approval should be given by your primary care provider. They can answer any questions you may have regarding intermittent fasting and how it will affect your personal physical health and mental wellness.
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Caffeine And Sleep Disturbance
Intermittent fasting improves the quality of your sleep, yet too much coffee can interfere with this. Doctors suggest limiting your coffee consumption to 4 cups per day. If youre sensitive to caffeine, avoid drinking coffee in the afternoon and evening. The general rule of thumb is to keep a space of six hours between your last dose of caffeine and the time you go to sleep for the night.
Sleep is crucial, and if you get too little sleep youll feel miserable, and it will reduce the impact of your intermittent fasting regimen, which could cause you to gain weight.
Can I Have Cream In Coffee When Fasting
My husband and I tested our blood glucose and ketones after drinking coffee with cream to see if we could get closer to answering the question: Can I have cream in my coffee while I am fasting?
Weve concluded that yes, it is ok, but there are five important things that you need to keep in mind for optimal health and weight loss benefits.
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Bang Energy And Amino Acid Drinks On Intermittent Fasting
Whats the point of branched-chain amino acids in fitness drinks? Growth!
For this reason, they stimulate the primary growth pathway of the human body mTOR.
Therefore, drinking Bang Energy or other amino acid drinks switches off the fasting mode and turns on growth in the human body.
As we already heard, mTOR is the primary nutrient sensor of our bodies that turns off autophagy. In short, Bang Energy and other amino acid drinks are anti-fasting beverages you want to avoid during intermittent fasting.
Drink Tea And Coffee During Fasting
If you experience these negative side-effects of caffeine by becoming too anxious or stressed out, then you can take some l-theanine with caffeine.
Theanine is an amino acid thats found in green tea and if you combine these two you create incredible synergy.
- Caffeine is great for concentration, attention span, and focus. Its downside is elevated heart rate, blood pressure, and anxious/jittery feelings.
- L Theanine is a relaxing compound that can lower heart rate and blood pressure, promote alpha brain waves and avoid the jitters.
Combining caffeine and l-theanine can actually boost the effects of caffeine alone.
You take L-theanine supplements with your coffee or you can simply drink regular green tea as well as it contains l-theanine. In fact, green tea is another amazing beverage for fasting. It has polyphenols and other ingredients like epigallocatechin-3-Gallate that stimulate autophagy
Youll get a better and more long-lasting energy response by drinking coffee and sipping on your green tea at the same time.
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Intermittent Fasting: Coffee With Oat Milk
Since the food industry jumped on the vegan hype train, oat milk is currently enjoying great popularity.
But have you ever thought about the fact that it might be unnatural to make a milk substitute from grains? Where does the fat content come from, which you need for creaminess?
As I suspected, the fat in popular brands comes from industrially processed vegetable oils, such as canola oil.
To produce oil artificially from a non-oily plant is not only unnatural but also harms your health significantly.
Since chemical processing damages highly sensitive omega-6 fatty acids, they promote free radicals in your body.
Accordingly, your body should probably not use these broken fats as essential building blocks of your brain cells. Dont you think so?
Hence, for people who are intermittent fasting for health reasons, oat milk is not an option.
So, what about weight loss?
Besides the 7.5 grams of fat from canola oil, a glass of oat milk has a staggering 16.5 grams of carbohydrates, of which 10 grams are table sugar .
Thus, we no longer need to debate. Thats the last nail in the coffin for oat milk during intermittent fasting.
Since even a shot of oat milk triggers a blood sugar and insulin spike, you better put it into the sink.
Can I Use Cream In My Coffee During Fasting
There are tons of questions about intermittent fasting, like these:
- Is LCHF or a vegetarian diet better for health?
- Can I use cream in my coffee during intermittent fasting?
- Will I stall on the Warrior Diet?
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Which Blood Tests Require Fasting
Not all lab tests require fasting beforehand, but many of the most common blood tests do. Tests that typically require fasting include:
- Basic or comprehensive metabolic test: Commonly part of a routine physical, this test measures the bodys blood sugar, kidney function, and other vital organ function. Fasting is usually required for 10-12 hours before the test.
- Fasting blood glucose test: This test can be used to diagnose diabetes or prediabetes based on the measurement of glucose in the blood after a period of not eating. Fasting is usually required for 8-10 hours before the test.
- Cholesterol test: Also known as a lipid profile, this test measures the amount of cholesterol and other fats in the blood. Fasting is usually required for 9-12 hours before the test.
- Gamma-glutamyl transferase test: This test measures the level of GGT enzyme in your blood, which can indicate liver disease. Avoiding alcohol for up to 24 hours beforehand is usually required additionally, you may or may not be required to avoid food for up to 8 hours before the test.
- Other nutritional tests: Blood tests that measure vitamins and minerals often require fasting beforehand. Depending on the type of nutritional testing, you may be asked to fast for between 6-12 hours before the test.
Not All Coffee Is Created Equal
As we can see, coffee on a fast has many amazing benefits, but, theres one small problem: not all coffee is created equal. Many brands are actually toxic.
Many mass produced and imported coffees contain mycotoxins, which have a negative impact on our health. These toxins are created through the way the coffee is roasted and produced .
A shocking 95% of these mass produced coffees are heavily treated with pesticides. Over-roasting or under-roasting coffee also produces negative compounds that impact our healing while drinking coffee while fasting. Finally, if you are consuming coffee that is more than 15 days old, the lipids in the coffee can begin to turn rancid, which can contribute to inflammation in the body.
Why Fast Before Blood Tests
WebMD answers the question about why one needs to fast:
Nutrients in food and drinks go into your bloodstream and can change things measured by the tests, skewing your results. For instance, if you eat or drink before a fasting blood glucose test, your blood sugar probably will be higher than if you hadnt had anything. When youre fasting, doctors get a baseline result so tests can be compared to give a true picture of your sugar levels over time.
If Youre Fasting For The Purpose Of Weight Loss Metabolic Health Longevity Or Disease Prevention
Studies have shown that you can drink coffee without breaking your fast! You may even reap some additional benefits from your coffee, like more efficient fat burning, waste elimination, and hunger suppression. Coffee has also been shown to kick start autophagy in mice, although these results havent been replicated in humans yet.
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Test For Gestational Diabetes
If you’re at low risk for developing diabetes while pregnant, your doctor may request a nonfasting test. The American College of Obstetricians and Gynecologists recommends a one-hour blood glucose challenge test between 24 and 28 weeks of pregnancy.
You may get tested earlier in your pregnancy if you have any of three possible risk factors, according to the Mayo Clinic:
- If you had gestational diabetes in an earlier pregnancy.
- If you have a family history of diabetes.
- If you are have obesity.
- If you have a metabolic condition associated with the development of diabetes, such as metabolic syndrome or polycystic ovary syndrome.
If you are found to be at risk, or your one-hour test results have a suspicious value, then you’ll be asked to take a three-hour fasting blood test similar to the blood test given for people with type II diabetes. That will mean no eating or drinking anything but water for eight to 12 hours before your test.