Can You Drink Coffee While Doing Intermittent Fasting
Heres what happens when you sip.
Plenty of people don’t seem to have a hard time with the idea of not eating when they’re doing intermittent fastingthe trendy diet in which you eat only during certain time-restricted windows. Popular variations of intermittent fasting include the 16:8 fast and the 5:2 fast .
Sounds simple enoughwhich is part of the appealbut questions inevitably arise about what technically constitutes a fast: Can I have water? Protein? Twinkies? .
But what aboutgasp, twitch, shuddercan I have coffee while doing intermittent fasting? Surely you can have a cup of Joe without breaking your fastc-cant you?
Relax: Theres no caloric load in black coffee, says Angelo Poli, ISSN, creator of the MetPro training and nutrition app. So it doesnt break your fast.
If youre fasting to purify the body, or as part of a religious practice, then coffee might not be allowed, says Poli. But it wont stop you from losing weight.
It should go without sayingthough for fasters who are looking for a loophole, it often doesntthat sweeteners like sugar and honey, dairy products like milk and cream, and other delicious treats that coffee-drinkers often add to their daily cups do have calories, and are therefore officially verboten when youre fasting.
Coffee With Coconut Oil
Coffee with coconut oil is similar to Bulletproof coffee. It is high in calories with about 120 calories to be exact which will lower the amount of food you can consume later in the day. Coconut oil in coffee can also boost high cholesterol.
However, there is a case for coconut oil is an intermittent fast! The fat in coconut oil, or the medium-chain triglycerides , cause beneficial metabolic changes which help to speed up fat loss. MCT found in coconut oil can increase energy expenditure, speed up metabolism and even suppress your appetite! Despite the high caloric value, the benefits seem to outweigh the cons.
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The other specific ingredient that is required to make bulletproof coffee for fasting is this MCT oil. MCT stands for medium-chain triglycerides. This oil is the very reason why this type of beverage is considered appropriate in a keto diet.
To remind you, the keto diet is the type of nutrition plan that focuses on foods providing numerous healthful fats, adequate amounts of protein, and limited carbohydrates . This eating plan aims to help an individual obtain more calories from healthy fats instead of carbohydrates.
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How Many Calories Breaks A Fast
Hate to break it to you, but “technically, consuming any calories breaks a fast,” says Benjamin Horne, Ph.D., a genetic epidemiologist who has published research on the effects of intermittent fasting. Even a few calories’ worth of food can inactivate some of fasting’s perks. According to Horne, some mechanisms behind fasting’s benefits, like ketosis , remain active with the consumption of certain macronutrients but others, like autophagy, may or may not remain active. “In humans, it appears that autophagy does not remain as active when any food is consumed,” he says.
But what if we’re talking about a measly 2 to 5 calories in a cup of tea or coffee? This ultra-low-calorie territory is where things get a little tricky. According to Horne, it likely needs to be a water-only fast to maintain the maximum benefit from autophagy.
Others aren’t so sure we need to be quite this nitpicky, though. “I’ve heard good debates about whether coffee can break a fast. We don’t have any good evidence to show either way,” says Vincent Pedre, M.D., an integrative physician and gut health expert who frequently recommends intermittent fasting diets to his patients. “I would say if you’re drinking organic black coffeeâno cream, no sweetenersâthen you should be fine. That said, I would say stick to as close to zero calories as you can during your fasting hours with plenty of clean filtered water herbal teas are also good.”
Can You Drink Coffee While Fasting
You may have heard about the benefits of intermittent fasting and considered doing it, but theres one burning question on your mind: Can you drink coffee while fasting? Going without food for long periods of time might be possible but a morning without your cup of caffeine sounds unmanageable.
Dont give up hope for a successful fast yet. Heres the good news: You dont have to break the caffeine habit while youre fasting but what you put in your coffee can change the results of your fast. Before you start your fast, read on to find out what the science says about intermittent fasting and coffee.
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Intermittent Fasting: Coffee With Sweetener
The most common sweeteners are aspartame in Diet Coke, acesulfame-K in Coke Zero, and sucralose in Splenda.
None of them provide carbohydrates, proteins, or calories. Nevertheless, studies show that they increase insulin levels significantly.
For example, sucralose increases insulin levels by around 20 percent .
While aspartame, the classic sweetener in diet soda, does not affect blood sugar, it can increase insulin levels more than regular sugar .
Moreover, the artificial sweetener acesulfame potassium in zero drinks increases insulin levels in the same fashion as glucose does .
Therefore, in addition to a variety of other side effects, these sweeteners prevent fat burning.
Hence, artificial sweeteners are no safe option during intermittent fasting.
Are There Risks To Drinking Coffee While Fasting
If youve been diagnosed with high blood pressure, talk to your doctor or dietitian before drinking coffee in a fasted state. Caffeine on an empty stomach may raise blood pressure, making it the wrong choice for these patients.
Drinking more than 400mg of caffeine per day can come with its own health risks over time, like poor sleep, stomach problems, and even withdrawals. Dont create a dependence on caffeine to get you through your fasting windows.
Some people fast to reset their gut or address digestive problems. If this is the case, you may want to avoid or limit coffee during your fasts to prevent triggering hormone production and the digestive process.
Highly acidic coffees can irritate some stomachs that are already prone to gastric issues.
As with any significant dietary or lifestyle change, discuss fasting with your doctor before starting any fasting plan.
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The Best Coffee To Drink On Your Fast
What is the best kind of coffee for intermittent fasting? The best kind of coffee for intermittent fasting is gold roast or another light roast coffee. These blends contain high amounts of antioxidants and low amounts of acid that wont irritate the digestive system.
If you dont like to drink regular coffee black, youll be delighted by our smooth flavors with no bitterness. Start with our low-acid Chai Spiced Gold Coffee Pouches. Youll still get all of the fasting benefits, but with all of the flavor youve been missing.
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.
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Coffee With Collagen Or Whey Protein
The athletes among the intermittent fasting and keto enthusiasts love collagen in their Bulletproof Coffee.
Nevertheless, like whey powder, it is pure protein. On the one hand, protein activates the anabolic mTOR pathway for muscle building. On the other hand, it inhibits autophagy.
Therefore collagen can have advantages for muscle building, fat burning, and satiation but breaks a fast.
Testing Sweeteners In Coffee And Intermittent Fasting: #1 Stevia
Alright. So on to our first hypothesis:
HYPOTHESIS #1: STEVIA
If we put STEVIA in our coffee, it will not knock us out of ketosis or spike our blood glucose.
Also, this is pure stevia. It is not mixed with anything else.
Right, so we put 3/8 of a teaspoon in our coffee because on the package that is what it says is the equivalent of one tablespoon of sugar, which we tested in an earlier video.
Okay, and here are our results:
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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.
What Should I Eat While Im Intermittent Fasting
Its important to note, during scheduled eating times, it is important that healthy, nutritious foods be consumed. Just because youre fasting doesnt mean that eating clean isn’t necessary!
As much as intermittent fasting is based around timing, your diet remains equally as important to lose weight. Intermittent fasting has been found to increase mindful consumption, meaning those who practice intermittent fasting are much more conscious about their eating habits. Meal planning is an effective way to stay on track during eating times.
But just because youre eating clean doesnt mean you have to sacrifice taste. Whether youre eating a green power smoothie or peanut butter protein smores, BioHealth Nutrition offers clean ingredients and nutrient-packed formulas without sacrificing texture or taste.
By following a consistent fasting plan and consuming nutritious foods during scheduled eating periods, you will begin to see the many health benefits of intermittent fasting.
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What Can You Drink During Intermittent Fasting
Depending on your goal with Intermittent Fasting, the following drinks are allowed:
- Only water with strict fasting
- Any non-caloric beverages with moderate fasting
- Up to 20 kcal beverages with open fasting.
Getting used to Intermittent Fasting takes time and can get really confusing. After all, you want to do it right and ensure youre not breaking the rules. So, what can you drink during intermittent fasting?
Given roughly 20% of our daily water intake comes from food, it is essential to stay hydrated during intermittent fasting, when your food intake is reduced. Therefore, it is important to drink more when you are fasting.
Also, by staying hydrated you reduce hunger and avoid many of possible intermittent fasting side effects like headache, constipation and dizziness.
But the question iswhat can I drink during intermittent fasting in order to not break the fast? What are the best intermittent fasting drinks? And how to do it right?
The answer is it depends on the type of fast you do. Technically anything you put in your mouth while fasting breaks the fast. But if fasting is a tool for you to restrict calories and help you to lose weight, it is okay to consume a small amount of calories if that helps you stick to your fasting schedule and fast longer.
To answer your questions, weve categorized fasts in three different categories based on the intensity and goals. Scroll down and youll find a list of beverages you can have while fasting.
What Is Bulletproof Coffee
Bulletproof coffee refers to a drink that is made up of coffee, butter, and oil . It tends to be creamy and served while warm, making it pretty similar to a latte. It is a relatively new beverage in the market, meaning research has yet to be conducted to scrutinize if it possesses any risks to the consumer. However, as of now, experts can say that it results in the following health benefits :
- Maintenance of high energy levels throughout the morning
- Hunger prevention
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One Thing To Always Avoid
Despite the fact that they don’t contain calories, most of the experts we spoke with said zero-calorie sweeteners should be avoided during a fastâand pretty much all the time.
“I’m not a fan of artificial sweeteners at all,” says Pedre. “Technically these have zero calories, so they would be ‘legal’ during a fast, but we’ve seen how they can disrupt gut balance and cause lots more problems. I would steer clear of them altogether, and if you need a sweetener, use organic 100% stevia sparingly during fasting hours.”
Miller agrees, explaining that even though something has zero calories, it can still negate some of fasting’s most significant benefits, including appetite control. “Just because something is noncaloric doesn’t mean it is free of metabolic influence,” says Miller. “The taste of sweet impacts GLP-1 receptors on the tongue, which enhances insulin releaseâthis is not ideal, as insulin has a negative impact on fasting and may drive blood sugar drops.” And blood sugar drops, as we all know, can make us miserable and hangry.
Can I Drink Coffee Without Breaking My Fast
Fasting comes up a lot in modern culture whether it be due to religious or health reasons.
People know that fasting means not eating as much as usual and that there are both strict fasts and more lenient fasts. What does this mean for coffee? Does fasting mean that you have to abstain from coffee altogether?
Are there ways to fast correctly as well as get your regular coffee fix? The answer is varied. Depending on which fasting regime you follow the answer could be yes, no or maybe.
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That Warm Cup Of Java
Imagine yourself not having eaten anything for over a day. Youre not terribly lethargic or ravenous but you still experience small moments of hunger and discomfort. Thats normal when youre fasting.
Instead of taking advantage of the abundance of your fridge, you decide to put your body under some good hormetic stress by continuing to not eat and fast.
You brew yourself a nice cup of warm coffee. It looks great, smells amazing and lights up your taste buds Hello, darkness, my old friend.
Coffee is an amazing appetite suppressant that has many other health benefits. It protects against Alzheimers, improves symptoms of diabetes, increases alertness and gives you energy.
However, you still wonder Does this cup of coffee just broke my fast?
Coffee With Sugar While Intermittent Fasting
Sugar is nothing less than a treat for your sweet tooth. However, do not forget what satisfying your sweet tooth can do to the weight scale. One teaspoon of sugar contains about 16 calories. This does not seem like a big number, right? Wait, lets look at the stats.
Each day, a male American consumes about 335 calories coming from added sugars. The Centers for Disease Control and Prevention recommends no more than 200 calories from added sugars, if your daily calorie requirement is 2,000 calories.
Most intermittent fasting methods do not allow the intake of more than 500 calories on fasting days. Thus, you should not consume more than 50 calories from sugar. This equals 3 teaspoons. The bottom line is one or two cups of coffee with sugar may be allowed while fasting. Nonetheless, the addictive nature of sugar can make you overindulge.
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Coffee During Intermittent Fasting: Yay Or Nay
Short answer: Yes! Good news, right? Dont go running to your local foam parlor just yet its not that simple.
First, lets define coffee. Any aficionados will know that theres a myriad more on offer than a simple cup of dark roast.
The part you wont like: A double mocha cappuccino with whipped cream and sprinkles does not qualify. Neither does a latte with 8 ounces of milk. While fasting, coffee is coffee with nothing in it.
So, yes, drinking black coffee during most types of intermittent fasting is totally OK. The popular 16:8 Leangains protocol actually goes so far as to say that coffee with a splash of milk is acceptable in the fasted state .
With just 4.8 calories per medium brewed coffee, it makes sense that a cup of coffee wont do much damage to your metabolism or blood sugar.
Coffee may actually help you speed up weight loss, according to recent research. Bakuradze T, et al. . Antioxidant-rich coffee reduces DNA damage, elevates glutathione status and contributes to weight control: results from an intervention study. You may have to get used to the taste of black coffee , but we have faith in you.
Heres a list that gets the green light during the fasting phase, according to some IF experts.
Who Shouldand Shouldntintermittent Fast
As mentioned, the intermittent fasting benefits may include slower aging or fewer aging-related diseases and weight loss. To possibly score any or all of those, you have to be able to stick with it for the long haul. That isnt exactly easy if you enjoy sharing dinner with loved ones and can only eat for four hours each day.
Like most things in nutrition, whether or not intermittent fasting is healthy really depends on the person, says Reaver. It can be a useful tool for individuals trying to lose weight that struggle with late-night eating because it restricts the time period of calorie intake. Individuals recovering from an eating disorder or disordered eating should not engage in intermittent fasting as it is another restrictive behavior. Athletes or individuals that require a high caloric intake should also not engage in intermittent fasting.
Those who are pregnant or breastfeeding, people with a history of seizure disorders, and those with diabetes or any blood sugar-related condition should also steer clear.
As with any eating plan, check with a registered dietitian or your doctor before starting an intermittent fasting plan.