caffeine lovers, rejoice: Certain types of coffee seem to help people with intermittent fasting. intermittent fasting (if) is a scientifically backed health trend known for its benefits, from weight loss to improved insulin sensitivity.
By practicing intermittent fasting, you’ll alternate between specific periods of time without eating and eating satisfying meals. this eating plan can encourage your body to rely on other sources of energy.
Reading: Best coffee for intermittent fasting
However, there is a burning question: does drinking a cup of coffee during a fasting window undo all your progress? we have the scientific answer, the health benefits of fasting and the best coffee.
Is a coffee break intermittent fasting?
Does coffee break intermittent fasting?Black coffee doesn’t break intermittent fasting, as long as it doesn’t have additives. studies have found that low-calorie or no-calorie coffee drinks do not affect the health benefits of si.
However, other types of coffee can have a detrimental effect on your fast. here’s what to know before you take a sip.
how black coffee affects fasting
black coffee (or the milder flavor of golden coffee) is the safest bet for those who choose a fast. a cup of coffee has 3-5 calories on average and offers only negligible amounts of protein, fat and minerals.
If you’re fasting to lose weight or improve your metabolic health, a simple cup of black coffee won’t hurt your results.
how bulletproof coffee affects fasting
bulletproof coffee is blended with grass-fed butter and often contains calorie-dense mct oil, which the body converts into ketones. people on the keto diet often use this buttery blend to pack on extra fat.
However, with an average of 320 calories per cup, it’s important to consume Bulletproof Coffee in moderation while fasting. and if you’re fasting for autophagy or longevity, you might want to stick to black coffee consumption.
how coffee with cream and sugar affects fasting
While the safest bet for maintaining your fast is black coffee, some people just can’t stand the taste. (probably because they haven’t tried the smooth golden coffee yet).
For those who can’t live without cream or sugar, choose high-quality, grass-fed dairy products and use as few additives as possible. these will activate your gut, so if you’re fasting to rest, stay away.
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However, this exception only applies to a little cream or sugar in black coffee, not your favorite latte or cappuccino. those sugary additives will add calories that can break your fast or kick you out of ketosis, if that’s your goal.
coffee for each type of fasting
People fast for different reasons, and even coffee alone can be detrimental to fasting in some cases. here’s what you need to know about each type of fast and coffee.
- can I drink coffee on an empty stomach to rest my intestines?we have bad news: coffee stimulates gastrin and activates intestinal activity and gastrin, therefore which is off limits for those fasting for gut health. if you can’t live without it, try a delicious low-acid coffee to minimize side effects.
- can I drink coffee on the 16:8 diet?yes, you can drink coffee on the 16:8 diet, even outside of your eating window. official protocol also allows “a splash of milk” in your cup of coffee.
- can i drink coffee while fasting for longevity?if you are fasting to reduce inflammation, promote autophagy and limit the effects of aging, chances are you will drink black coffee (even a small amount) of cream and sugar). just be sure to limit your intake!
- can i drink coffee on the 5:2 fasting schedule?the 5:2 fasting method restricts caloric intake to 2 days of the week, rather than eliminating calories during certain hours. as long as you stay within your caloric limits, you can drink coffee, even with additives.
- can i drink coffee while fasting for metabolic health/weight loss?if you are fasting for metabolic reasons or to reduce body fat, it is probably safe to drink small amounts of black coffee. experts are divided on bulletproof coffee and adding cream and sugar, so if you want to play it safe, skip those options.
- reduced inflammation. Multiple studies have shown that intermittent fasting and coffee consumption lead to reduced inflammation markers. Used together, the effects of caffeine and fasting can combine to increase anti-inflammatory activity.
- Better brain health.Both coffee drinking and intermittent fasting have shown promise in slowing mental decline and protecting against diseases like Alzheimer’s and Parkinson’s.
- increased autophagy. autophagy is the process by which the body breaks down old or damaged cells and regenerates new ones in their place. this allows the body to repair and heal itself on a cellular level, decrease inflammation, and more. fasting is linked to higher levels of autophagy, and coffee also increases autophagy in animal studies. together, they can help the body fight aging, disease, and inflammation at an increased rate.
- accelerated metabolism. Both fasting and caffeine increase the body’s metabolic rate, accelerating weight loss and promoting fat burning.
- Ketosis.Whether you follow a ketogenic diet or fast to achieve ketosis, recent research indicates that caffeine may promote ketone production in the brain.
- improves insulin sensitivity.Both fasting and caffeine can help control insulin resistance, lower insulin levels, and reduce the risk of type 2 diabetes. to get this benefit, you’ll want to opt for a light roast coffee, which more effectively controls blood glucose.
- Decreased hunger. If hunger pangs are a reason you’ve been avoiding, coffee can reduce feelings of hunger. many people say that caffeine and hot drinks help them feel full.
- nutmeg
- cocoa
- cinnamon
- almond milk
- himalayan sea salt
- coconut oil
- herbal teassuch as green, black, and rooibos teas are popular alternatives to coffee.
- fruit-infused water (but don’t eat the fruit!). a very small amount of fruit infusion can add a tasty flavor to your water without increasing your carbohydrate intake.
- flavored coffee blends without hypercaloric additives, such as the golden ratio.
- Effects of 8-h Restricted Feeding on Body Weight and Risk Factors for Metabolic Diseases in Obese Adults: A Pilot Study
- impact of intermittent fasting on health and disease processes
- coffee or caffeine consumption and serum concentration of inflammatory markers: a systematic review
- effects of coffee/caffeine on brain health and disease: what should I tell my patients?
- flipping the metabolic switch: understanding and applying the health benefits of fasting
- coffee induces autophagy in vivo
- Various metabolic reactions activated during the 58-h fast are revealed by untargeted metabolomic analysis of human blood
- antioxidant-rich coffee reduces DNA damage, raises glutathione levels and contributes to weight control: results of an intervention study
- caffeine intake increases plasma ketones: an acute metabolic study in humans
- caffeinated and decaffeinated coffee consumption and risk of type 2 diabetes: a systematic review and dose-response meta-analysis
- sucralose promotes food intake through npy and a neural fasting response
as long as you keep drinking water and stick to your eating plan, it seems that drinking coffee on an empty stomach is perfectly fine for most.
benefits of drinking coffee during intermittent fasting
The benefits of intermittent fasting and the benefits of drinking coffee can go hand in hand. they share many similar effects that can stack with each other.
much of the science on coffee consumption during intermittent fasting is still emerging, but what we do know is promising.
It seems that coffee during intermittent fasting leads to:
it’s safe to say that caffeine can complement the effects of intermittent fasting when taken alone or with very little added cream and sugar.
what can I put in my coffee that won’t break my fast?
What can I put in my coffee that won’t break my fast? Many people put small amounts of the following additives in their coffee to avoid breaking their fast:
A teaspoon of any of these natural additives has almost no calories and may be suitable for use during a fasting period.
On the other hand, you’ll want to avoid artificial sweeteners like stevia, as these have been shown to increase sugar cravings and hunger. You’ll also want to avoid more than a small serving of sugar, as it packs 16 calories in just one teaspoon.
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Are there any risks of drinking coffee on an empty stomach?
If you’ve been diagnosed with high blood pressure, talk to your doctor or dietitian before drinking coffee on an empty stomach. caffeine on an empty stomach can increase blood pressure, making it an inappropriate choice for these patients.
Drinking more than 400 mg of caffeine per day can carry its own health risks over time, including poor sleep, stomach problems, and even withdrawal. don’t create a caffeine dependency to get you through your fasting periods.
Some people fast to reset their bowels or treat digestive problems. if this is the case, you may want to avoid or limit coffee during your fast to avoid triggering hormone production and the digestive process.
Highly acidic coffees can irritate some stomachs that are already prone to gastric problems.
As with any significant dietary or lifestyle change, talk to your doctor about fasting before beginning any fasting plan.
other quick drinks
maybe you don’t like coffee? Try some of these alternatives!
Most experts recommend avoiding diet sodas, even calorie-free ones. its chemicals and additives can irritate the digestive tract or cause cravings for sugar and carbohydrates.
Another surprising potential trap: green juices. although they seem harmless, they can increase insulin levels and bring you out of a fasting state.
the best coffee to drink on your fasting
what is the best type of coffee for intermittent fasting? the best type of coffee for intermittent fasting is gold roasted or another light roast coffee. these blends contain high amounts of antioxidants and low amounts of acid that do not irritate the digestive system.
If you don’t like drinking regular black coffee, you’ll love our smooth flavors without the bitterness. start with our low acid chai spiced golden coffee bags. you’ll still get all the benefits of fasting, but with all the flavor you’ve been missing.
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