Coffee has immense potential health benefits, including reducing the risk of type 2 diabetes, cognitive deterioration, as well as protecting against daily fatigue. But is it compatible with an intermittent fasting regimen? Intermittent fasting, in particular 16 8 diet has become increasingly popular due to the promise of weight loss and various health rewards. But can you still enjoy the energy boosting effects of coffee while fast?
Intermittent fasting is a diet approach which involves alternating between periods of fasting and periods of eating. 16 8 intermittent fasting is one of the most popular forms of this, wherein you fast for 16 hours and eat all your meals in an 8 hour window. This could mean skipping breakfast and starting your day with lunch, having a late afternoon snack and eating your last meal early in the evening. As with any diet and lifestyle changes, nutritional professionals recommend speaking with your doctor before making changes or beginning a new diet, such as 16 8.
The basic rule of thumb is, if your 16 8 diet involves not eating anything, then you should not be drinking anything either, including coffee. This is because coffee contains calories and if you’re not in your eating window you may be breaking the rules of your diet and not getting the benefits fasting offers. However, if your 16 8 diet involves feasting and having snacks within the 8 hour window, then a small cup of black coffee would be considered acceptable.
If you are following a 16 8 intermittent fasting diet plan and do decide to add in a cup of black coffee, it can help you reduce hunger, delay hunger pangs and even provide a metabolic boost to aid your body during its fast. Besides, it can help you curb unhealthy snacking and give you a gentle boost of energy. With any diet and lifestyle changes, it’s especially important to stay hydrated, and adding coffee can bring the added benefit of helping you to do that.
It is important to keep in mind, though, that the aim of intermittent fasting is to give your body a break from digestion so adding creamers, sugar and other caloric additions to your coffee can defeat that purpose. Therefore, it’s better to stick to black coffee if you want to reap the many benefits of intermittent fasting without compromising on the rules and goals of the diet.
Drinking Coffee and Its Effects
Coffee has many scientifically proven health benefits, including improved metabolism, better energy levels, and mental clarity. According to studies, drinking coffee can also improve many aspects of health, from physical performance to immunity and even longevity. This can help you lose weight, improve sleep and even protect your heart.
However, although coffee is incredibly beneficial, moderation is of utmost importance. Drinking coffee continuously throughout the 16 8 fasting period could lead to ‘caffeine crash’ later in the day or evening. This is because relying solely on coffee to sustain you can result in a short-term help and burst of energy, but the fatigue will eventually hit which can be difficult to manage.
Coffee Alternatives
If you’re cutting out coffee for a 16 8 fasting diet, there are other options to give you a gentle energy push without the calories. Green tea, for instance, is an effective alternative that can help you stay hydrated and energized during the fasting period. It contains caffeine, but its properties are different from coffee, which leads to a steadier pick-me-up. Besides, it also contains antioxidants that can help protect your body against any cellular damage during fasting.
Besides green tea, there are other alternatives such as herbal teas like chamomile that can help increase your focus and productivity. It should be noted that the green teas consumed should be the naturally made ones and not those from powdered mixes which in turn can contain preservatives and additives that can completely change the tea’s make-up and negate most of its benefits.
What Dietitians Say?
When it comes to following a 16 8 intermittent fasting diet and drinking coffee, dietitians offer mixed recommendations. Some dietitians suggest having a cup of coffee early in the 16 hour fasting period, so as to make it easier to manage hunger, while some others recommend completely avoiding it during the fasting window. It is best to speak with a doctor and a dietitian to get personalised advice which looks at your overall health history and goals.
Roughly speaking, coffee isn’t explicitly forbidden during 16 8 intermittent fasting, and you can theoretically structure your 8 hour feeding window in a way that drinking coffee fits in. But, it is recommended to go slow and have a cup of caffeinated beverage judiciously, to not only minimize the risks of overstimulation and caffeine addiction, but also to ensure that one’s fast is not only done in a healthy manner, but also in a wise dietetic perspective.
One Cups of Coffee During Intermittent Fasting?
A lot of studies would suggest that one cup of black coffee during intermittent fasting is perfectly fine. However, the key is not to overload your system so that you can get the most benefit from your fast. That said, it is recommended to stick to one cup of black, caffeinated coffee per day, and no more than that. In addition, it is advised to pick the right kind of coffee as you want to make sure that you are consuming quality beans. As long as current evidence and experts are concerned, it would be better to play safe and wait until you’re done with your fast to give yourself the necessary kick.
The Pros and Cons of Drinking Coffee During 16 8 Diet
Every diet comes with its own pros and cons, and 16 8 diet is no exception. Drinking coffee during this diet has its own advantages and drawbacks. Here’s a list of both:
- Pros: Drinking coffee during a 16 8 diet can improve metabolism, reduce fatigue, control hunger and boost energy during fasting.
- Cons: Drinking too much coffee can give rise to other problems like insomnia, gastrointestinal issues, increased blood pressure, weakened teeth, and addiction.
Tips to Drink Coffee on 16 8 Diet
If you’re planning to drink coffee on your 16 8 diet, here are some tips that you should follow:
- Limit the number of cups you consume per day to one or two at max.
- Ensure you’re having your coffee early into your 16 hour fasting window so as to not hamper the effects of the fast.
- Make sure you’re drinking black coffee only – avoid adding sugar, creamers or other sweeteners.
Can Coffee Help Make 16 8 Diet Easier?
The basics of intermittent fasting is to give your body adequate break from digestion, and when done correctly, it can provide blessings in disguise. In fact, developing a healthy 16 8 diet plan would include incorporating or substituting coffee or caffeine in some form. Coffee has the potential to keep you energized and thus, potentially making the 16 8 diet easier to sustain. In this case coffee can perform roles of both mental and physical support during your intermittent fasting journey.
Coffee can also increase your body temperature and this can result in a slower digestion process which can increase the rate of absorption. This can help give an additional boost to any potential benefits that the diet can bring to the table. Keeping these points in mind and discussing with professionals, you can make the most out of incorporating coffee into your intermittent fasting regime.
