Black Coffee On Intermittent Fasting
Intermittent fasting is a way of eating that cyclically shifts between periods of starvation and overindulgence. It involves a set period of fasting, such as 16 hours, followed by an eating window of 8 hours in which you’re allowed to eat whatever you want. During the fasting period, it is recommended to abstain from all food and drinks, although there are some exceptions. One of the most common exceptions is black coffee. Many people ask, “Can you drink black coffee on intermittent fasting?”.
The answer is yes, you can drink black coffee while intermittent fasting. The key is to make sure the coffee doesn’t have any calories and is in its purest form. This means no added cream, milk or sweeteners. The black coffee itself may not add calories, but any of the add-ons mentioned can increase the calorie count and thus break the fast. Although calorie-free, black coffee should still be consumed in moderation while intermittent fasting to prevent any digestive upset.
According to nutritionist Marie Spano, RD, CSCS, drinking black coffee during a fast can be beneficial for your health. She explains that the caffeine found in black coffee can be a valuable ally during fasting: “The caffeine can help reduce hunger, increase alertness and provide the extra edge you need when you need it”. Additionally, it may be able to increase fat burning, as some research suggests caffeine can boost your metabolism.
Although black coffee is a good choice for those on intermittent fasting, it’s important to note that not all people should engage in this eating plan, as it can lead to nutrient deficiencies. If you’re pregnant, nursing, or have a pre-existing medical condition such as diabetes, it’s essential to consult a doctor before attempting any form of fasting.
In conclusion, it is okay to drink black coffee while intermittent fasting. The caffeine may be beneficial in helping to reduce hunger, increase alertness and boost metabolism. However, it’s important to be mindful of the added sugars and cream that is sometimes added to coffee, as these can break the fast. Furthermore, it’s important to remember that intermittent fasting should only be done under the guidance of a doctor if you have any pre-existing medical conditions.
Side Effects Of Intermittent Fasting While Drinking Black Coffee
Intermittent fasting, including fasting while drinking black coffee, does come with potential side effects. As noted by Harvard Medical School, it’s important to consider the following before attempting intermittent fasting.
First, it’s important to note that some people might experience hunger or low energy when they initially start intermittent fasting. This is mainly due to the body not being accustomed to the change of eating patterns, so it can take time for the body to get used to the process. To help ease this transition and reduce hunger and cravings, adding black coffee can be helpful.
Second, if done incorrectly, intermittent fasting can lead to nutrient deficiency, which could, in turn, lead to further health complications. To reduce this risk, it’s important to ensure you’re getting enough vitamins, minerals and healthy fats, even during the fasting period. Eating nutrient-dense foods during the eating window and avoiding processed foods is also a good way to ensure your body is getting the nourishment it needs.
Finally, as stated above, intermittent fasting should not be done by those with pre-existing medical conditions, as it can be dangerous. Additionally, if you’re taking prescription medications, it’s important to consult with your doctor to ensure these medications don’t interact with the fasting.always talk to your doctor before starting any new diet or nutrition plan.
Benefits Of Drinking Black Coffee On Intermittent Fasting
Although there are potential side effects to consider when drinking black coffee on intermittent fasting, there are also numerous benefits.
First, drinking black coffee can help reduce hunger cravings during fasting. This can make the transition from eating regularly to fasting easier, as the body can be more slowly introduced to the new eating pattern. Furthermore, having black coffee during the eating window can help boost metabolism and fat burning, which can help with weight loss goals.
Next, the caffeine in black coffee can help increase focus, alertness, and energy levels. This can be especially helpful during fasting, as the body can lack energy when first transitioning to the new diet.
Finally, according to a 2016 study conducted by researchers at The University of British Columbia, consuming caffeinated beverages during intermittent fasting has also been linked with a reduction in inflammation. The study found that black coffee in particular was associated with significant reduction in inflammatory markers.
Healthy Additions To Black Coffee While On Intermittent Fasting
Although it’s important to avoid adding cream or additional sugars to your black coffee while on an intermittent fasting diet, there are still some healthy additions you can incorporate.
First, adding a teaspoon of unsalted butter or coconut oil can help increase the amount of healthy fats you’re consuming. This can be beneficial for those who are trying to incorporate more healthy fats into their diet, but it’s important to be mindful of how much butter or coconut oil is being added to ensure it does not break the fast.
Second, adding a splash of almond or cashew milk can help reduce the bitterness of the coffee. This can also be beneficial for those who are trying to increase their calcium and protein intake.
Third, adding cinnamon, nutmeg or other spices to your coffee can give it a unique flavor without adding additional calories. Furthermore, spices may have additional health benefits, such as reducing inflammation and aiding in digestion.
Finally, adding a teaspoon of honey or maple syrup can help make the coffee a little sweeter without adding additional calories. It’s important to remember to only add these to black coffee and not other caffeinated drinks, as these can contain additional calories.
Precautions To Take While Drinking Black Coffee On Intermittent Fasting
Although drinking black coffee on intermittent fasting can be beneficial, there are some precautions that should be taken to ensure it’s done properly.
First, it’s important to remember that coffee can be dehydrating. To counteract this, it’s essential to stay well hydrated by drinking plenty of water throughout the day. Additionally, the American Academy of Nutrition and Dietetics recommends limiting caffeine intake to 400 mg per day.
Second, be mindful of added sugars and cream when consuming black coffee. It’s important to remember that sugary drinks or drinks with added cream can break the fast and add additional calories to your diet.
Finally, if you’re adding milk or honey to your coffee, it’s important to be mindful of how much milk or honey you’re adding as this can also increase calorie count. Again, as with added sugars and cream, this can break the fast.
Possible Alternatives To Black Coffee On Intermittent Fasting
For those who are looking for an alternative to black coffee while intermittent fasting, there are still a few options available. As mentioned above, adding unsalted butter or coconut oil to your coffee can add additional healthy fats while on an intermittent fasting diet.
In addition, adding cinnamon or other spices can help give the coffee a unique flavor without adding additional calories. Additionally, herbal teas can be a good alternative to black coffee, as many are naturally calorie-free and can provide numerous health benefits. Some examples of herbal teas include chamomile, lavender, and holy basil.
For those who don’t like the taste of coffee, there are other caffeinated options that can be beneficial while intermittent fasting. For example, green tea, black tea, and sparkling water are all calorie-free and can provide similar benefits as black coffee, such as increased alertness and energy.
Finally, for those who want a sweetened flavor, adding a small amount of honey or maple syrup can be beneficial. Again, it’s important to remember to be mindful of how much honey or maple syrup is being added, as this can increase calorie count and break the fast.
