Intermittent Fasting and Coffee – Overview
Intermittent fasting is a type of eating habit that alternates between fasting and eating intervals. To maintain your “fasted” and fat-burning condition, avoid consuming anything that may be utilized for energy (i.e. carbs, sugars). Only low calorie or zero calorie beverages, such as black coffee, water, and tea, can be consumed during fasting. In this post, we will discuss intermittent fasting and coffee, as well as its additions such as milk and cream, and how this affects the effectiveness of intermittent fasting for weight loss.
Intermittent fasting and coffee
When fasting, it’s fine to drink a little amount of black coffee. Black coffee, in general, is unlikely to influence your metabolism or break your fast on its own. Many influential health journals claim that you will not break your fast if you consume less than 50–75 calories throughout each fasting window. One cup (240 ml) of black coffee, for example, has only 3 calories and very little protein, fat, or trace minerals, making it unlikely to cause a major metabolic change or break a fast.
Surprisingly, coffee may enhance many of the benefits of fasting
In fact, consuming black coffee might maximize the advantages of fasting. According to recent research, a frequent coffee habit has been linked to a higher mood, enhanced brain function, and a decreased risk of mental decline, as well as Alzheimer’s and Parkinson’s diseases. Furthermore, drinking up to three cups of coffee per day has been associated with reduced inflammation, blood sugar levels, and the risk of heart disease, all of which contribute to a reduced risk of metabolic syndrome.
Also, dieters claim that black coffee helps to suppress your hunger, making it easier to stick to your diet and manage your fasting days. Unfortunately, there is no scientific evidence to back up this claim.
Intermittent fasting and coffee with milk
Milk contains around 5g of lactose and nearly the same amount of milk proteins in 100ml. When it comes to coffee with intermittent fasting, the addition of milk makes all the difference. Coffee with milk breaks the fast and diminishes the benefits of fasting.
When you add sugar, milk, or cream, the calories range from 16 to nearly 100. While coffee may be a good way to feel like you’re eating something during your fasting hours, drink it black to keep your calories to a minimum.
Intermittent fasting and coffee with Almond milk
The bulk of store-bought almond milk has a lot of chemicals and sugars, which will almost likely disrupt your fast. Pure almond milk, which is made up of only almonds and water, on the other hand, is perfectly safe in very low quantities. Similarly, homemade almond milk is safe as long as no sugars are added. A splash of almond milk, or any nut milk, in your coffee will not break your fast, but adding closer to 100 ml would most likely do.
Again, the effects of almond milk in coffee are negligible if you avoid sweetened or protein-enriched varieties and just add a shot.
Intermittent fasting and coffee with creamers
A tiny quantity of creamer in your coffee seems Ok and will not completely break your fast, but it may significantly change your blood sugar levels or overall calorie intake, slowing down your fat-burning state.
Heavy cream is preferred over low-fat dairy products when it comes to creamer. Heavy cream, on the other hand, includes fat and protein and, if consumed in excess, might disrupt your fasting state. For example, 1 ounce of heavy cream has just 1 gram of fat and 1 gram of protein, whereas some creamers might include up to 50% sugar. Although consuming heavy cream does not necessarily inhibit fat burning, it can be a great addition to a ketogenic diet since it promotes autophagy in the longer term.
What Can You Put in Your Coffee Without Breaking Your Fast?
Because it has no calories, black coffee is an excellent choice for an intermittent fast. In reality, according to many health experts, a fast is not broken if you ingest less than 50 calories during the fast’s duration. However, black coffee may not be your favorite beverage. You can drink coffee with the following components without breaking your fast:
- A sprinkle of cinnamon
- A touch of nutmeg
- A teensy bit of cocoa
- Low-calorie sweeteners
Anything high in calories, carbohydrates, or protein is generally considered a fast-breaker. However, if you drink coffee in reasonable quantities, it won’t ruin your intermittent fast and may even be beneficial to your health. To minimize unpleasant side effects, it’s advisable not to consume too much coffee when fasting. During a fasting window, drinking acceptable amounts of extremely low-calorie or zero-calorie liquids is unlikely to severely disrupt your fast. Simply ensure that it is black and clear of any other chemicals.