What is Intermittent Fasting?
Intermittent fasting (IF) is an eating plan that cycles between periods of voluntary fasting and eating. It’s gaining popularity because of its purported benefits for weight loss, metabolism and more. While there are various versions of intermittent fasting, involving different fasting windows, the most common ones are the 5:2 and 16:8 plans. With the 5:2 plan, a person would eat normally for five days of the week and restrict their calorie intake to 500–600 calories for two days. With the 16:8 plan, a person would fast for 16 hours of the day, and have an eating window of eight hours.
Can you Drink Flavoured Black Coffee while Intermittent Fasting?
The answer to this question largely depends on what type of flavoured black coffee you are thinking of. Some additions like flavoured creamers, flavours and sugars would not be considered part of a fast as they contain calories. However, adding flavourings such as mint or cacao can make black coffee enjoyable without adding calories. In this case, you would still be in a fasted state.
Effects of Drinking Coffee while Intermittent Fasting
Drinking coffee while fasting can have several benefits. Coffee is rich in caffeine, which can help temporarily boost your metabolism and suppress your appetite. This could help you reduce caloric intake and promote fat burning. Coffee can also cause blood sugar to drop temporarily, thus preventing hunger pangs. Furthermore, coffee helps improve alertness and energy levels, thus enabling you to stick to your fasting schedule more easily.
Some research also indicates that black coffee may have beneficial anti-inflammatory and antioxidant effects. While more research is needed, the existing evidence suggests it may reduce the risk of certain chronic diseases, such as type 2 diabetes and cardiovascular disease. It may also support healthy aging.
Will Drinking Coffee Effect Weight Loss?
Intermittent fasting has been linked to weight loss and improved metabolism. As such, drinking coffee while intermittent fasting could also bolster your weight loss goals. Since coffee can help suppress hunger and boost metabolism, it may also lead to quicker fat loss.
Caffeine has also been linked to increased metabolic rate and improved fat oxidation. Some studies have shown that coffee can lead to a slight decrease in body fat percentage. It’s important to note, however, that these research results don’t necessarily mean that coffee causes weight loss. It’s more likely that coffee only contributes to weight loss when combined with other dietary and lifestyle changes.
Potential Risks
Though drinking black coffee while intermittent fasting can have a positive effect on weight loss and metabolism, it may also cause some side effects. Too much caffeine can cause anxiety, nausea, restlessness and insomnia.
It may also disrupt the quality and duration of sleep, leading to increased levels of stress and similar issues. Drinking too much coffee can also cause frequent urination and dehydration. If you’re feeling any of these side effects after drinking coffee during your fast, consider reducing your intake or switching to decaf coffee.
Tips for Drinking Coffee While Intermittent Fasting
If you’d like to add coffee to your intermittent fasting regimen, there are several things to consider.
Firstly, it’s always best to speak with your doctor before making any major diet or lifestyle changes, especially if you have a medical condition.
Also, try to keep your caffeine intake moderate. This means no more than 300–400 mg per day, which is about three to four cups of black coffee.
If you dislike the taste of black coffee, you can add some healthy non-caloric extracts or purees, such as mint or cacao, to enhance the flavour without affecting your fast. Furthermore, drinking black coffee without sugar can be beneficial, as sugar won’t provide you with any added nutritional value.
Finally, don’t forget that diet and exercise are still the most important components when it comes to healthy weight loss. So be sure to maintain a calorie-controlled diet and exercise routine alongside your fasting plan.
Benefits of Consuming Coffee Other Than Weight Loss
Having daily coffee is not only beneficial to making your intermittent fasting easier, but it also has many health benefits beyond weight loss. Coffee has many antioxidants that protect your body from free radicals, which are associated with early aging and certain diseases. In addition, coffee is also known as a mild-stimulant and can help increase alertness and focus – especially useful in the morning when intermittent fasting.
For those who consume coffee on a regular basis, studies show that it can also help improve cardiovascular health, reducing risk of stroke and cardiovascular diseases. Coffee can also protect your brain against neurological diseases like Alzheimer’s and Parkinson’s Disease.
Overall, coffee can provide many different health benefits, and add to the routine of intermittent fasting for those who enjoy black coffee.
Negative Effects of Caffeine on Intermittent Fasting
Although coffee can provide multiple health benefits, it is important to know that caffeine can have negative effects on your intermittent fasting plan. Too much caffeine, especially if you have it too late in the day, can disrupt your sleep which ultimately can make it difficult to stick to your intermittent fasting routine. Caffeine is also a diuretic so having black coffee may increase the number of bathroom visits needed, making it harder to be able to last through your fasts.
In addition, according to researchers, having too much caffeine while fasting can cause an increase in cortisol levels. If you are having difficulty controlling your stress level while intermittent fasting, reducing your caffeine intake might be beneficial.
Conclusion
In conclusion, consuming flavored black coffee while intermittent fasting can be beneficial but moderation is key. Although caffeine can provide benefits such as improved concentration and weight loss, it can also impair sleep and disrupt hormone levels. Ultimately, it is important to consider the effects of caffeine on your individual body before incorporating coffee into your fasting routine.
