Intermittent fasting has become an increasingly popular way to not only lose weight but health and wellness overall. It involves alternating periods of eating and fasting and while the approach is gaining celebrity and medical interest, many wonder how it might relate to drinking coffee. Does drinking coffee while fasting negatively affects these diets?
According to Harvard Health Publishing, coffee is one of the most commonly consumed beverages, with upwards of 45 percent of adults drinking it every day. While coffee can provide many wonderful health benefits, it can also come with caffeine, a stimulant which can have negative consequences. Because of this, it’s important to consider the effects it might have on intermittent fasting.
The U.S. National Library of Medicine studied intermittent fasting and caffeine and determined that if you are looking to maximize the health benefits of intermittent fasting, it is best to avoid both while fasting. The study found that caffeine can reduce the estimated benefits of fasting, such as decreased insulin levels and an improvement in the level of blood cholesterol.
“Too much caffeine can increase the stress hormones and have a negative effect on the body’s natural healing process during fasting”, warns Erika Galence-Fritz, registered dietician and nutritionist. “ If you are fasting, it is important to remember that coffee, even when it is calorie free, can affect the results”.
However, some practitioners are less stringent about the idea of cutting out coffee during fasting and might not have an issue with it. Dr. Carrie-Jones, a dietician, points out that many anecdotal reports suggest that coffee can help ease hunger that often tries to interrupt fasting. She stated, “Generally, coffee is ok during intermittent fasting, as long as it is black and unsweetened”. This means that avoiding coffee while fasting may not be necessary but it is important to exercise caution and listen to your body. If having black coffee makes it easier to stay on track with the intermittent fasting plan, then it can be used in moderation.
Coffee Can Interfere With Digestion
In addition to its effects on fasting, coffee can also interfere with digestion and cause many other gastrointestinal issues. Drinking coffee on an empty stomach can irritate the stomach lining and make it harder for it to absorb nutrients. This means drinking too much coffee can interfere with the body’s ability to properly take in those nutrients it needs for its best health. Furthermore, coffee has the potential to increase acidity in the stomach, which can cause gas, bloating and discomfort.
Dr. Smith, a gastroenterologist, warns that drinking too much coffee can cause adverse effects in the digestive system. “Coffee can irritate the stomach, weakening the walls of the intestine and cause digestion problems. Drinking large amounts of coffee during fasting can also cause inflammation by increasing the release of inflammatory mediators”.
This means that if you are fasting, it is important to be aware of the amount of coffee you are drinking and to make sure not to overdo it. Drinking coffee in moderation – one or two cups during the day – is generally ok. Additionally, it is important to consider the type of coffee consumed; for example, some varieties contain added cream and sugar which can take away some of the health benefits of the drink.
Time Restriction Can Become More Challenging
One of the other factors to consider when deciding to drink coffee while fasting is the effect on the time when you eat and drink. If you rely on coffee to wake up in the morning, you might need to adjust your fasting period to accommodate this. It is important to remember that the time of day that you are fasting and drinking can set the tone for how effective your body will be throughout the day.
“The timing of your meals and snacks is important for setting your circadian rhythms and the timing of other important bodily functions,” says Dr. Smith. “For example, when you drink coffee during your fasting period, it can disrupt the hormonal signals that help your body burn fat.”
This means that, if you are drinking coffee for an extended period of time during your fasting period, it can affect the time when your body starts to burn fat and can thus have unnecessary caloric effects. It is best to drink coffee before beginning and after the period of fasting to give your body the best possible results.
Different Types of Fasting Need Different Considerations
When considering whether or not coffee can be a part of intermittent fasting, it is important to keep in mind the different types of fasting. There are several ways to go about intermittent fasting, such as by only eating during certain hours each day, or only eating on certain days each week. Depending on the type of fasting could dictate which rules apply to coffee consumption.
Various types of fasting require different approaches, something registered dietician, Jane Silverman, attests to: “It’s important to understand the different fasting types and how the caffeine intake will interact with them. For example, time restricted fasting allows for about four hours for the body to consume calories, and because of this, coffee should be avoided or consumed with caution. However, with alternate day fasting, coffee can generally be consumed without issues.”
Doing research into the different types of fasting and how coffee fits into each can help determine the best approach to avoid any potential risks involved. Once that is done, you will be able to determine the optimal way to incorporate coffee into intermittent fasting so that you get the best results.
Stabilize Blood Sugar to Help With Fasting
In order for your body to achieve its maximum benefits during intermittent fasting, it is important to keep sugar levels stable. This can be achieved by consuming foods that are low in sugar and carbohydrates, as well as minimizing caffeine intake. While coffee’s effect on blood sugar levels is still being studied, consuming it with moderation can help.
Dr. Davis, a nutritionist, states that coffee can help to regulate blood sugar levels if consumed correctly: “Coffee can help regulate blood sugar levels as long as it is paired with other healthy food choices. This is because caffeine has a unique ability to jump start the metabolism and help to control appetite.” By taking the right steps to control your blood sugar levels, you will be able to better utilize the benefits of intermittent fasting.
Exercise Moderation and Listen To Your Body
Overall, as with anything related to your nutritional health, it is important to practice moderation and listen to your body to figure out what works best for you. It is important to remember that coffee can still have potential negative effects, even if it is not consumed during the fasting period. Be mindful of the effects that it can have on your body, such as the potential for acid reflux and the risk of a negative effect on your metabolism.
It is also important to remember that some people may have sensitivity to caffeine and could therefore react negatively to its consumption. Keep in mind that moderation is key, so as long as you know how your body reacts to caffeine and take that into account, you can properly incorporate coffee into your intermittent fasting plan.
When It Comes To Fasting, Hydration Is Still Vital
It is important to remember that while coffee consumption can have both positive and negative effects on intermittent fasting, the most important factor is still hydration. It is essential to stay hydrated during fasting periods, as this helps maintain energy levels, digestion, and mental acuity. Drinking plenty of water throughout the fasting period (and beyond) is the best way to ensure that you have the best experience.
Lauren Burke, a nutrition expert, states that “Hydration is vital to good health and optimal weight management, so it is important to drink enough water during fasting even if you decide to drink coffee. Drinking water helps to flush toxins from the body and can also help to reduce hunger cravings”..
It is important to remember that, when it comes to fasting, hydration is still the key to optimal health. Staying hydrated by drinking lots of water will ensure that you reap the maximum benefits of intermittent fasting, even with occasional or moderate coffee consumption.
Counting Calories In Coffee Is Vital
When it comes to incorporating coffee into intermittent fasting, another important factor is calories. Even when drinking black coffee, it can be easy to forget that it still contains calories (about 5-10 calories per cup). Because of this, it is important to count the calories you get in your coffee, because if they add up they can interfere with your plan.
Because of this, Registered Dietician Lynn Terry recommends, “tracking the calories you are consuming from your coffee is important, especially if you are trying to lose weight with intermittent fasting. Keep in mind that every calorie counts, and don’t forget to include calories from coffee, creamers and other additives”.
Incorporating coffee into intermittent fasting does not have to be difficult; it just requires a bit of careful consideration. The key is to find the perfect balance between coffee consumption and fasting and listen to your body to determine what works best for you.
Make Sure To Get Enough Sleep
When trying to figure out how coffee can fit into your intermittent fasting process, it is important to take into account the negative effects it can have on your sleep. People who consume too much coffee later in the day can eventually suffer consequences to their sleeping patterns. This could stop them from reaping all of the benefits of intermittent fasting, even if the rest of their plan is going well.
Dr. Roberts, a sleep expert, explains that consuming too much caffeine in the evening can significantly decrease sleep quality. “Caffeine has been shown to stay in the body for at least four to six hours, so drinking coffee later in the day can interfere with your sleep routine”. It is best to avoid coffee altogether after 2 pm, or to only drink it in moderation and ensure to get ample sleep before beginning the fasting period.
Drinking coffee while intermittent fasting is an individual decision; however, it can still have an effect on the results of the fasting process. It is best to keep an eye on how your body reacts to coffee, as well as all other factors that could be involved. With the right approach, you will be able to enjoy the health benefits of intermittent fasting in the safest and most efficient way.
