Intermittent fasting (IF) and the keto diet are two popular diet trends in today’s health and wellness industry. Both methods have been proven to aid weight loss, boost energy, and improve overall health. But what happens if you want to combine the two strategies together? Can you drink keto coffee while intermittent fasting? Read on to find out.
Keto coffee is an increasingly popular beverage that involves adding healthy fats such as butter, coconut oil, or MCT oil to coffee. The combination of healthy fats and coffee is purported to give the drinker an energy boost that is long lasting and effective. For those on a ketogenic diet, it can be a great way to get into ketosis and start burning fat for fuel. So, adding keto coffee to an intermittent fasting program can seem like a natural fit – but is it really a good idea?
One concern is that keto coffee may cause a rise in blood glucose levels, which could disrupt the effects of IF. Undigested fats in the coffee can also slow down gut transit time, leading to incorrect hunger signals and making it harder to stay in a fasted state. In addition, the added fats could potentially lead to the production of more ghrelin – a powerful hunger hormone that is released when we are in a fasted state. Therefore, it is important to consider these potential side effects before deciding to drink keto coffee during IF.
A better option may be to drink regular black coffee while intermittent fasting. This will provide a much more sustained energy boost compared to keto coffee, and it will not have the same potential side effects. Coffee also contains compounds that have been linked to increased fat burning, such as chlorogenic acid and polyphenols, which may help you to stay in a fasted state for longer.
Experts also recommend drinking plenty of water during IF, as it can help to keep hunger pangs under control. Additionally, drinking herbal teas such as green tea, ginger tea, or chamomile tea can be beneficial, as they are high in antioxidants and can help to support digestion.
Caffeine and IF
Caffeine is often recommended as one way to increase the benefits of intermittent fasting. For example, anabolic fasting – which involves intermittent fasting combined with a high-protein diet – includes caffeine as part of its protocol. This is because caffeine is thought to promote fat burning and increase energy levels, allowing for longer periods of fasting. However, it is important to remember that caffeine can also increase heart rate and blood pressure, so it should be consumed in moderation.
Caffeine can also act as a diuretic, meaning that it can cause dehydration if consumed in excess. This can be particularly dangerous during IF, as it can lead to fatigue, headaches, and other signs of dehydration. Therefore, it is important to make sure that you are drinking plenty of fluids if you are consuming caffeine while intermittent fasting.
How to Make Keto Coffee
If you want to give keto coffee a try while intermittent fasting, there are a few tips that can help you to make the most of it. Firstly, you should always use high quality ingredients, as this will ensure that you are getting all of the benefits that the drink has to offer. Secondly, it is important to drink the keto coffee in moderation, as it can potentially lead to an increase in hunger or bloating. Additionally, it is advised to drink it away from meals, as taking it before or during a meal could increase the risk of disrupting your blood sugar levels.
In general, it is important to listen to your body when combining diet trends like intermittent fasting and the keto diet. If you start to experience any side effects such as nausea, fatigue, or bloating, then it is best to take a break from keto coffee and focus on drinking regular coffee or herbal teas instead.
Time Restricted Feeding (TRF)
Time restricted feeding (TRF) is another popular type of intermittent fasting. This approach involves restricting the hours during which you eat and restricting food intake to specific times of day. The idea is that by restricting your food intake to certain times of day, you can set up a more regular eating pattern and may be more likely to stick to a healthy diet.
Keto coffee can be consumed during a TRF schedule, as long as you plan your consumption around the window of eating. For example, if you have an eight-hour eating window, then you can allow yourself a small cup of keto coffee within that time frame. However, it is important to remember that coffee can also have a mild diuretic effect, so it is important to be aware of your fluid intake as well.
Benefits of IF and Keto
Both intermittent fasting and the keto diet have numerous benefits, and when combined, can be a powerful way to improve health and lose weight. Research shows that intermittent fasting can help to boost metabolism, decrease inflammation, and improve brain health. The keto diet can also help to reduce inflammation, improve blood sugar regulation, and support weight loss. Therefore, if you are looking for a way to improve your overall health, then combining IF and the keto diet may be the way to go.
Other Options for Combining IF and Keto
In addition to keto coffee, there are a number of other ways to combine the benefits of intermittent fasting and the ketogenic diet. For example, you can combine the two approaches by eating keto-friendly meals during the eating window or by replacing one or two meals with keto-friendly snacks. Additionally, research has shown that a cyclical ketogenic diet (CKD) – which involves alternating between periods of eating a low-carb and high-carb diet – can be beneficial for those seeking to combine the two approaches.
Nutrient Timing and IF
For those looking to maximise the benefits of intermittent fasting, it is important to ensure that nutrient timing is taken into account. This involves eating nutrient-dense meals at specific times to maintain the body’s metabolic processes. For example, eating a breakfast of protein, slow-digesting carbs, and healthy fats can improve energy levels and stabilise blood sugar levels throughout the day. Similarly, consuming a balanced dinner of proteins, veggies, and healthy fats can help to promote healthy sleep patterns and reduce inflammation.
Sleep and IF
Getting enough sleep is another important factor to consider when combining IF and the keto diet. Sleep is essential for both physical and mental health, and can play an important role in supporting weight loss. Therefore, it is important to make sure that you are getting enough rest in order to produce optimal results. Additionally, research shows that a lack of sleep can make it harder to resist cravings, so ensuring that you get enough restful sleep can be beneficial if you are practising IF and the keto diet.
Final Thoughts
Whether or not to drink keto coffee while intermittent fasting is ultimately a personal decision. While it can be a great way to get into ketosis, it can also lead to increased hunger and disruption of the IF process. Therefore, it is important to assess your individual needs before deciding if keto coffee is the best option for you. If you do decide to incorporate it into your IF routine, then make sure to be aware of its potential side effects and to adjust your consumption accordingly.
