After the latest wellness trend of intermittent fasting – or IF – hit markets, many healthy living advocates touted its benefits from weightloss to better sleep. This restrictive diet requires one to essentially fast for 16 hours a day, leaving an 8 hour ‘eating window’ for consumers to obtain all their daily nutrients. But does this diet restriction include beverages as well as food? One hot-button issue is the consumption of iced coffee during IF – can one really drink a cold brew while fasting and still reap the amazing benefits of the diet? To get to the bottom of this, let’s take a closer look.
At the core of the intermittent fasting lifestyle is the idea of ‘calorie restriction’. This means that in the 16 hour fasting period, one is restricted to consuming no food, drinks, or caloric items. If someone decides to incorporate beverages into the diet, they can take advantage of calorie-free liquids like black coffee and green tea (without milk or sugar). Add milk, cream, or sugar to these beverages, however, and you can bet the caloric content starts to add up. The thing to remember is that the basics of intermittent fasting, which require cutting out anything caloric for a period of time, still apply.
Now when it comes to iced coffee, things can get a bit confusing for someone who is new to dieting. While iced coffee does contain caffeine and have a diuretic effect, it also contains cream and milk. This of course adds additional calories and carbohydrates to your body. So if you are drinking something like iced latte, you will be consuming upwards of 300 calories. Unfortunately then, IF advocates can’t enjoy iced coffees while they are in the fasting period.
At first glance, this could be perceived as a negative thing – not being able to enjoy iced coffee during IF. But after some consideration and education, it can actually turn into a positive experience. Despite the fact iced coffees and teas contain dietary lifestyle no-nos during the fasting period, drinking cold beverages during your eating window can actually increase satiety and help keep hunger at bay. So for those who are looking for some tasty hydration, as well as ways to stay fuller longer, iced coffee during intermittent fasting can still be a part of the picture…and a delicious one at that.
Alternatives and How to Make IF-Friendly Drinks?
For those who want to stick to the intermittent fasting lifestyle, it is possible to enjoy a cold beverage without breaking the rules. First and foremost, if someone wants to enjoy a cold brew, they can opt for low-calorie caffeine drinks such as iced teas, green tea, and black coffees. These have virtually no calories, small numbers of carbohydrates, and tons of flavor and refreshment. Second, for those who are looking for some caloric drinks, low calorie smoothies are a great choice.
Smoothies can be incredibly nutritious and filling – fruits, vegetables, healthy fats, and proteins can be blended into a super drink of health goodness. Essentially, a smoothie will be a combination of fruits, vegetables, and dairy that helps the consumer feel satiated and get the most out of their eating window. Lastly, one alternative could be to drink something with zero calories but still provide refreshment: water.
Water is the most natural drink out there, and it’s also the best when it comes to staying hydrated. When one is fasting, something like lemon water – which is both refreshing and great for the digestion – is especially helpful. With enough flavor profile to help quench cravings right away, it has added benefits that other calorie-free beverages may not.
How To Adjust IF For Maximum Health Benefits?
When it comes to intermittent fasting, success is all about finding what works best for you and adjusting accordingly. To achieve the best nutrition, it is important to consider the following: make sure to get plenty of quality proteins and healthy fats in order to stay satiated, as well as vitamins and minerals for an overall boost. For vegans and vegetarians, getting adequate protein during fasting may be a bit more challenging, so it is important to find creative ways to supplement. Additionally, try to consume plenty of superfoods, such as avocados, nuts, seeds, asparagus, and kale to get loads of natural nutrients.
In addition, make sure to stay hydrated with plenty of room-temperature or cold water – experts recommend consuming 1.5-2 liters a day. Remember – the goal of intermittent fasting is to reap the many benefits that come with not eating for extended periods of time, not to deprive oneself for the sake of deprivation. Drink up, listen to your body, and adjust as necessary.
Conclusion and Afterthoughts
Cutting out certain items to focus on optimal health can be a challenging task. While intermittent fasting doesn’t include iced coffee in the fasting window, there are still plenty of other flavorful, calorie-free options that can easily be enjoyed during the eating window. Make sure to pay attention to what your body needs, drink plenty of liquids, and aim for plenty of high-quality proteins, healthy fats, and vitamins and minerals to get the most out of this diet. And most importantly, don’t forget to enjoy the journey!
