It is well known that intermittent fasting is an increasingly popular dietary regimen that is enjoying a lot of praise from both health and fitness professionals, as well as individuals that have experienced the numerous health benefits it provides. In its simplest form, intermittent fasting involves eating and drinking only within a given time window – usually 8-12 hours – before fasting for the remaining hours of the day. Many people who follow intermittent fasting are often curious if they can consume coffee with milk while following this diet.
Caffeine is a natural ingredient in coffee beans, and is one of the most well-studied substances when it comes to how it affects the body. On the whole, the scientific consensus is that consuming caffeine – unless in excessive amounts – does not adversely affect one’s health. In moderate amounts, caffeine has been linked to improving alertness, concentration and physical performance. Studies have demonstrated that coffee consumption can also boost your metabolism, which can be beneficial when following an intermittent fasting diet, since it is beneficial for a person to have a higher metabolic rate while fasting than while eating.
So, can you have coffee with milk while on intermittent fasting? The answer is yes, you can. However, the type of milk you use is important. For instance, it is generally advised to avoid whole milk and stick with non-fat or low-fat dairy products. This is because whole milk has a high fat content, which may take up most of your allotted daily caloric intake while on fasting. In addition, whole milk’s relative sweetness might also trigger cravings, which could make it harder to stick to the fasting hours.
Moreover, it is also important to consider the type of coffee you consume. For example, adding sugary syrups and other additives to your coffee can negate some of the health-promoting effects of the drink. Also, it is a good idea to avoid adding any artificial sweeteners, since these may interfere with how insulin is processed by the body, leading to lower metabolic rates, which can be counterproductive in the context of following intermittent fasting.
In terms of portion size, the general recommendation for coffee with milk while on an intermittent fasting diet is to go for small to moderate amounts. For example, consuming a cup of coffee with a splash of non-fat milk is an ideal way to maintain your energy levels while following a fasting routine. Additionally, having green tea instead of coffee can be an even better idea, since green tea has its own unique set of health benefits.
Coffee and Intermittent Fasting: Impact on Appetite
Caffeine affects various hormones in the brain, including ghrelin, which regulates the sensation of hunger. Studies have shown that consuming caffeine can temporarily suppress the appetite by blocking the ability of ghrelin to induce hunger. Thus, drinking coffee with milk during the fasting period can help reduce any cravings you may have, and in turn, help you stay on track with your eating schedule. It is also important to remember that caffeine is a stimulant, so consuming large amounts may have adverse effects on your sleep quality and energy levels.
Coffee and Intermittent Fasting: Impact on Health
Apart from its immediate impact on appetite, consuming coffee with milk on an intermittent fasting regimen can also have longer-term effects. In a long-term study conducted on 86 participants, researchers found that those who followed an intermittent fasting routine combined with coffee saw greater improvements in their metabolic health parameters. In particular, participants had significantly reduced cholesterol levels and body fat percentages compared to those who didn’t follow intermittent fasting.
The study also highlighted the importance of drinking coffee with milk during a fasted period. Individuals who did so had a higher level of energy when compared to those who drank caffeine without milk. Moreover, the milk provides an additional source of nutrition, which can be essential when it comes to maintaining a healthy body – particularly during periods of fasting.
Coffee and Intermittent Fasting: Impact on Athletic Performance
Coffee can also be beneficial for athletic performance. Studies have shown that just one cup of coffee can improve physical performance. This is due to its ability to stimulate the nervous system and enhance focus and alertness. Additionally, caffeine also acts as a natural fat-burner, which can be beneficial for athletes who are looking to improve their overall performance and conditioning.
Moreover, coffee can also help prevent dehydration. Since coffee is mostly water, it can help rehydrate the body and replenish lost nutrients – a key component in achieving optimal performance. Furthermore, due to coffee’s ability to stimulate metabolism, athletes are often advised to drink coffee before a workout to help their bodies better utilize the nutrients they are consuming during their routine.
Coffee and Intermittent Fasting: Impact on Sleep Quality
Caffeine consumption is known to have an effect on sleep quality and duration, as well as one’s general level of alertness and energy. Research shows that it is unwise to drink coffee – even with milk – late in the day, and particularly right before going to bed. This is because caffeine has a half-life of four to six hours, which means that it can remain in your system up to twelve hours after consumption and can affect your sleep. Therefore, it is generally advised to drink coffee in the morning and early afternoon and avoid drinking coffee late in the day or at night. This is particularly important for those following intermittent fasting, as getting sufficient sleep can be important for maintaining your energy levels and adhering to the fasting schedule.
Coffee and Intermittent Fasting: Impact on Mental Health
Coffee consumption has also been linked to improved mental health. Research has found that coffee can help reduce the risk of depression by altering naturally occurring neurotransmitters in the brain. Furthermore, people who consume coffee with milk during their fasting hours reported feeling more energized and better-prepared to take on their daily tasks.
Coffee consumption has also been linked with an increase in productivity and concentration levels. This is due to its ability to stimulate the release of dopamine in the brain, which is a neurotransmitter associated with feelings of pleasure and reward. Consequently, drinking coffee with milk while on intermittent fasting can have a positive impact on one’s mental health and wellbeing.
Coffee and Intermittent Fasting: Side Effects
Despite its many benefits, it is important to note that caffeine does have some potential side effects – when consumed in excess. For instance, consuming high quantities of caffeine can lead to increased fatigue, restlessness, anxiety, headaches and other symptoms. Thus, it is important to monitor your caffeine consumption and stick to moderate amounts – even when consuming coffee with milk on intermittent fasting.
In addition, caffeine can also cause gastrointestinal problems if too much is consumed. This is due to its ability to relax the sphincter at the top of the stomach, which can cause stomach acid to flow back up the esophagus. Therefore, it is best to avoid drinking large volumes of coffee with milk while on an intermittent fasting diet. Consuming small amounts of coffee with milk can help reduce the likelihood of experiencing any adverse side effects while still enjoying the various benefits of this popular drink.
