Coffee is one of the most popular beverages around the world, with a huge variety of flavors, types, and roasting styles. A regular cup of Joe isn’t just a way to get a refreshment, for many it’s a morning ritual. But can you enjoy it safely outside the window of an intermittent fasting protocol?
Intermittent fasting (IF) involves periods of fasting, typically between 12 and 16 hours, with an eating window of eight to 12 hours. IF is gaining ground as an effective weight loss and muscle-building method, but should coffee be allowed outside of fasting period, while on an IF plan? The answer is somewhat complicated.
Generally, drinking coffee during a fast is okay, as long as you add zero calorie ingredients like cinnamon and unsweetened almond milk. As long as the calories are kept at zero, it doesn’t break a fast. But not all experts agree. Some believe that even trace amounts of calories can disrupt the fasting process.
For example, according to registered dietitian Julia Zumpano, “Research studies have found that caffeine may slow down the digestion process and interrupt the natural rhythm of intermittent fasting helping to extend the fasting period.” She also states that drinking too much coffee can cause dehydration, which can inhibit the body’s fat burning capabilities.
On the other hand, Jeff Volek, a registered dietitian and intermittent fasting advocate states, “Adding things like cream, full fat milk, or sweeteners to coffee may affect fat metabolism, cause mild intestinal inflammation or break the fast.
The bottom line is that everyone is different. Some people can consume coffee and other drinks during the fasting window, while others should avoid it. If you’re not sure, it’s always wise to experiment and discover what works for you. Drink your coffee plain, stick to your fasting window, and monitor your progress.
What about decaffeinated Coffee?
Decaffeinated coffee may be a great alternative for those on IF, as it has all the flavor and aroma of real coffee, but with a fraction of the caffeine content. Since it is low in calories, there’s no need to worry about breaking the fast. Many nutritionists recommend decaf during the fasting period as it provides the same pleasure without disrupting the metabolism.
Moreover, decaffeinated coffee is considered a better alternative for those who are sensitive to caffeine, as regular coffee may cause restlessness, insomnia, or headaches. As long as it’s kept in moderation and without added sugar, it should fit into an IF plan without issue.
If you’re a caffeine-sensitive individual, you may want to look into herbal and other naturally caffeine-free drinks, such as green tea, rooibos tea, or even chamomile tea. All of these make for a great alternative to coffee, either during the fasting period or after a meal.
How much Coffee is too much?
Despite the many health benefits of coffee, drinking too much of it can have its risks. If you’re considering breaking your fast for a cup of coffee, you should make sure to limit your intake to no more than one or two cups per day. Too much caffeine can have a negative effect on your energy levels, mood, and overall health.
In addition to that, drinking coffee with added sugar or cream can cancel out the effects of IF. So it’s important to be mindful of your choices when it comes to the type of coffee you choose and the additives you add to it.
The Verdict on drinking Coffee outside of Intermittent Fasting
Drinking coffee outside the fasting period is acceptable for most people, provided it is unsweetened and free of other additives. However, everyone is different, so it’s important to experiment and find the best plan that works for you. If you do choose to drink coffee while fasting, it’s important to remember to limit your intake to no more than two cups per day.
Decaffeinated coffee may also be a great choice, as it offers the same wonderful flavor without any of the added calories or caffeine. For those who are sensitive to caffeine, there are other caffeine-free alternatives, such as herbal teas, that provide plenty of flavor and nutrition.
Health Benefits of Coffee
In addition to being a delicious beverage, coffee is also known to offer many health benefits. Studies have found that moderate coffee consumption can improve cognitive function and alertness, reduce the risk of certain cancers, and lower the risk of stroke and heart disease. Drinking coffee can also boost metabolism and aid in weight loss.
However, it’s important to remember that coffee should be consumed in moderation. Too much caffeine can have adverse effects, such as increased blood pressure, irritability, and insomnia. It’s also important to note that the health benefits of coffee will be canceled out if it’s loaded with sugar and other unhealthy additives.
How to integrate coffee in your IF Ritual
When it comes to coffee and IF, it’s all about finding the “happy” medium. Instead of completely abolishing it from your routine or relying too heavily on it, try to find a balance. You can use IF as a framework and incorporate healthier drinks into your fasting diet.
If you’re looking to enjoy coffee without breaking your IF, opt for decaffeinated and unsweetened options. You can also add some herbs, cinnamon, or even non-caloric sweeteners for added flavor. Additionally, you may want to try out drink options outside of coffee, such as chamomile tea, herbal teas, or natural juices.
You can also try out various fasting protocols and find one that works best for your body. You can start slow and build up your fasting window slowly, or opt for a 16/8 plan and continue experimenting until you find the right one for you. The key is to listen to your body and experiment until you find the best plan for you.
