With more and more people turning towards intermittent fasting and following the 16/8 diet to lose weight, the question of whether or not it’s safe to drink black coffee during the fasting period has become quite popular.
Many intermittent fasters have been tempted to grab a cup of coffee or two for a quick energy boost during their 16 hour fast window. After all, coffee tastes great and could help make the fasting period a bit more bearable.
If you’re like most people, you probably love your morning cup of joe, but if you’re fasting, you likely want to know if caffeine will affect your goals.
Gazing into the scientific research, it’s clear that an intake of black coffee during the fasting period of intermittent fasting is generally safe.
Dr. Joshua Johnson, an obesity expert and surgeon at Lansing Weight Loss Surgery suggests, “Black coffee is made up of only two things – water and coffee beans. Neither of which significantly affects insulin levels making it a safe option during a fasting period.”
Despite neither item by itself increasing insulin levels significantly, it is important to note that drinking a lot of black coffee during a fasting period can still lead to feelings of dehydration and thirst. It has generally been advised to wait to drink a cup of black coffee until later in the fasting window in order to minimize any discomfort.
So, if you’re a fan of black coffee, then go ahead and make it a part of your fasting diet. Just make sure not to overdo it and drink enough water in between to avoid any feeling of dehydration.
Is Coffee Allowed During Intermittent Fasting?
As previously mentioned, black coffee during intermittent fasting is generally considered safe, as it doesn’t significantly increase insulin levels. This means that it won’t kick you out of the fasted state and prevent the many health benefits of intermittent fasting from happening.
However, if you add cream, sugar, or any other type of flavoring to your coffee then your cup of Joe is going to be a bit more complicated.
Any type of caloric addition to your coffee, like cream, milk, coconut oil, or artificial sweeteners can influence your blood sugar levels and kick you out of the fasted state.
Drinking coffee with added calories makes your cup of Joe more like a snack, and that means that those calories will be absorbed by your body. Thus, you would be out of the fasted state, and you won’t get the full benefits of the fast.
If you’re looking to maximize the health benefits of intermittent fasting, then it’s best to avoid drinking any type of coffee that has added calories in it. Stick to plain black coffee and you should be good to go.
Can I Add Anything To My Coffee?
As mentioned previously, adding any type of caloric item to your coffee will kick you out of the fasted state. However, some people are hesitant about the acidic taste of plain black coffee.
If you’re weary about drinking your coffee sans any type of caloric addition, never fear. There are still a few ways to make your cup of Joe more palatable without completely compromising the fasted state.
Most non-caloric drink additives, such as stevia, cinnamon, vanilla, or cardamom are considered to be okay to add during a fasting period. Though, its important to note that sugar-free syrups or sugar-free sweeteners like Splenda should be avoided, as they still contain some amount of calories.
You can also add things like MCT oil, grass-fed butter, coconut cream, or full-fat cream to make your cup of joe more enjoyable. These types of additions provide a good balance of healthy fats and proteins that can help curb hunger just slightly without completely breaking the fasted state.
Best Time To Drink Black Coffee During Fasting
In general, black coffee is considered to be safe during any part of the fasting window, though it’s generally recommended to wait until later in the fasting window to ensure you don’t feel any uncomfortable dehydration side-effects.
Waiting a few hours into the fast can help ensure that your body has utilized all the glucose stored in your liver, and it will also help prime your body to start releasing the fatty acids that are body has stored in your fat cells.
Drinking a cup of joe later in the fast can also help you to maximize the rich benefits of intermittent fasting. Doing so will also help improve your metabolic flexibility, which is a major factor in losing weight and maintaining that weight.
What Are The Benefits Of Drinking Black Coffee During Fasting?
Adding a cup of black coffee to your fasting routine can offer some solid health benefits, including improved mental focus, sustained weight loss, and increased energy levels.
Dr. Johnson explains, “Black coffee does have energizing properties and can boost your mental focus and alertness. This can help when people are finding it hard to focus or are looking for a lift in energy levels, during a fasting period.”
Black coffee can also help control hunger and stabilize your blood sugar levels. As a result, drinking a cup of joe rather than snacking can help maximize the potential benefits of intermittent fasting, and it can help promote the loss of body fat.
Conclusion
All in all, it’s safe to say that adding a cup of black coffee to your fasting window is generally considered safe and shouldn’t cause any major issues for your fasted state. With that being said, it’s important to remember that adding any type of caloric item, like cream, sugar, or artificial sweeteners to your coffee will kick you out of the fasted state and make your cup of Joe more like a snack.
If you are looking to maximize the benefits of intermittent fasting, it’s recommended to wait until later in the fasting window to drink a cup of black coffee in order to minimize any feelings of dehydration or thirst.
