What is the 16:8 Intermittent Fasting (IF) Diet?
The 16:8 Intermittent Fasting (IF) diet is an eating pattern that involves regular fasting for 16 hours each day, eating all meals during an 8 hour window. This type of fasting is popular among many different demographics, including those who want to maintain a healthy weight or improve their overall health.
The most common 16:8 IF approach involves eating all meals in an 8 hour window, typically 12 noon to 8 pm, and fast for the remaining 16 hours. During the 8 hour feeding window, you can eat a variety of foods. This type of fasting also refers to time-restricted eating, as dietary habits remain mostly unchanged but meals are eaten at specific times.
Can You Have Coffee on 16/8 Fast?
Many people wonder if they can transform their regular diet into a 16:8 IF diet by drinking coffee when fasting. Coffee does not break the fast because it does not contain any calories. In addition, coffee has other benefits that can help those participating in a 16:8 IF Diet.
Coffee does, however, contain a small amount of caffeine, which is a stimulant that helps to wake us up, improve our cognitive function, and possibly help us with weight loss. Therefore, even though it does not contain calories, it’s important to consider the potential effects of caffeine when developing a 16:8 IF diet.
The bottom line is that caffeine—such as coffee, tea, and soda—is okay to consume during a 16:8 IF diet. However, caffeine may cause the opposite effect if it’s overused, leading to caffeine dependency, jitters, and/or decreased alertness when you’re not on the 16/8 Diet.
Risks of Consuming Too Much Caffeine While Fasting
Drinking high doses of caffeine during a 16:8 IF diet can be risky in some cases. Consuming large amounts of coffee or tea can cause dehydration, headaches, or energy crashes. It may also negatively affect your sleeping patterns, making it difficult to get a good night’s rest.
In addition, coffee can act as an appetite suppressant, making you feel fuller and capable of completing your 16 hour fast. While this may sound like a good thing, having appetite suppressants can actually lead to nutrient deficiencies, since you’re not consuming food when you need it.
Finally, it is important not to overconsume caffeine, or else it can interfere with your circadian rhythm and results in a feeling of lethargy and lack of focus. For some individuals, large doses of caffeine can in fact lead to feelings of anxiety and increased agitation.
Is Coffee The Best Choice During Fasting?
Although coffee can help you start the day and get going during a 16:8 IF diet, it should not be used as a meal replacement. Coffee cannot provide the important nutrients, vitamins, and minerals that are essential for healthy living. Additionally, some sweeteners and creamers may contain sugar and other additives that will break the fast.
The best way to get the most out of a 16:8 IF diet is to ensure that you are consuming nutrient-dense foods and limiting your consumption of sugary drinks and processed foods. Additionally, if you are fasting for 16 hours, it is important to make sure you stay properly hydrated by drinking plenty of water.
What About Non-Dairy Alternatives?
Non-dairy alternatives like nut milk, coconut milk, and almond milk can be consumed during a 16:8 IF diet. These alternatives do contain calories, but they are derived from healthy fats and proteins, with no added sugar.
Non-dairy alternatives are also a great source of calcium, protein, and vitamins. Be sure to check the ingredient list and the nutritional information to make sure that your non-dairy milk alternative does not contain added sugars or other additives that may break your fast.
What About Energy Drinks?
Energy drinks are another type of beverage that many people use to increase their energy during a 16:8 IF Diet. While these drinks often contain high doses of caffeine, they also often contain high amounts of sugar, added colors, and other additives.
It’s important to remember that if you’re fasting for 16 hours, you can’t consume something with added sugars or calories. Therefore, energy drinks are likely to break your fast and may be counterproductive to the goals of your 16:8 IF Diet.
What About Low-Calorie Sweeteners?
Although low-calorie sweeteners can provide a sweet taste without added calories, it is not recommended to consume them during a 16/8 IF Diet. Low-calorie sweeteners such as aspartame, sucralose, and saccharin have been linked to a variety of health issues, including potential increases in sugar cravings and a decrease in metabolic rate.
In addition, some studies have linked low-calorie sweeteners to appetite dysregulation and improper calorie counting, making them unsustainable in a 16:8 IF Diet. Therefore, it’s best to limit or avoid low-calorie sweeteners altogether.
What Are The Best Beverage Options During A 16/8 Fast?
The best beverage options during a 16/8 IF Diet include:
- filtered water
- low-calorie herbal teas
- black coffee
- non-dairy milk alternatives
It’s best to limit or avoid sugary drinks, energy drinks, and beverages with added sweeteners.
Summary and Takeaways: 16:8 IF Diet and Coffee
When adopting the 16:8 IF Diet, it is important to consider the potential effects of caffeine. Caffeine is naturally found in coffee, tea, and soda and does not break the fast since it does not contain any calories. However, it is important to note that consuming large amounts of caffeine can lead to dehydration, headaches, nervousness, and energy crashes.
Therefore, it is recommended to consume caffeine in moderation, or to opt for low-calorie herbal teas and non-dairy alternatives. Additionally, avoiding sugary drinks, energy drinks, and beverages with added sweeteners will help to ensure successful compliance with the 16:8 IF Diet.
