What is Intermittent Fasting (IF)?
Intermittent fasting (IF) is an eating pattern where people cycle between periods of eating and fasting. It is an increasingly popular form of dieting and health approach. IF has gained traction in recent years as an effective weight loss measure as well as other health benefits such as increased energy, mental focus and healing processes.
How Does Drinking Coffee with Milk Affect Intermittent Fasting?
It is a commonly misunderstood concept that drinking coffee with milk while in an intermittent fasting state can ‘break’ the fast. The truth is that there is no scientific research proving that drinking coffee with milk while intermittently fasting breaks the fast. In fact, a research paper published in 2016 concluded that any “minimal caloric additions” like milk, sugar and/or cream do not break the fast.
It also provides evidence on how intermittent fasting can increase growth hormones and ketone body concentrations. The study concludes that “small amounts of calorie intake with intermittent fasting still has a stimulating effect on the growth hormones and ketone body concentrations”.
A number of experts have weighed in on this debate. Author and nutritionist Dr. Axe believes that consuming small amounts black coffee with cream or milk won’t break a fast. Dr. William Davis – the author of Wheat Belly – has also stated that if you add a teaspoon of sugar or non-dairy creamer to your coffee, your fast remains intact.
Does the Amount of Milk Matter?
The amount of milk in your coffee does not matter when considering if trying to keep your fast. Generally speaking, black coffee without any cream or milk still falls under the ‘minimal caloric additions’ category outlined in the published research paper. If a tablespoon of milk is added to a cup of coffee it will still be below the caloric recommendation and wouldn’t be considered intentional calorie consumption.
Other Considerations When Breaking an Intermittent Fast
Broken fasts do not necessarily mean you have to start again from the beginning. Depending on your original goals you may still have a successful outcome. Pay attention to the macro and micronutrient content when breaking fasts with certain foods. Eating nutrient-dense foods on occasions can actually help with controlling blood sugar levels and nutrient deficiencies.
Tips for Intermittent Fasting
Stick to a routine schedule of 16:8 or 18:6 intermittent fasting. This means fasting for 16 or 18 hours and eating within an 8 or 6 hour window. Gradually build up your fasting duration and don’t be afraid to experiment. Eat full and nutritious meals when breaking fasts as this will be beneficial for your body.
Intermittent Fasting for Weight Loss
You can achieve greater body fat loss goals through intermittent fasting than through a traditional caloric restriction diet. When combined with strength training, proper nutrition and a healthy lifestyle, intermittent fasting yields increased results in fat burning. However, the main purpose of intermittent fasting is not weight loss, but rather to have a holistic approach to health.
The Benefits of Intermittent Fasting
Intermittent fasting is known to enhance one’s physical and mental wellbeing. It is effective in reducing energy intake, which can help reduce weight and body fat, restore insulin sensitivity and improve overall health. Studies have also shown that fasting can reduce inflammation in the brain, which may likely reduce the risks of neurodegenerative disorders like dementia and Alzheimer’s disease.
Does Drinking Coffee with Milk Break Intermittent Fasting?
In conclusion, drinking coffee with milk does not necessarily break the fast. The amount of milk added to your coffee does not make a difference, as long as it is minimal. It is important to follow a routine for a successful intermittent fasting experience. Pay attention to the macro and micronutrient content when breaking fasts with certain foods and add a strength training regime accompanied by healthy lifestyle habits to get the most out of intermittent fasting.
