Intermittent fasting (IF) is the practice of eating for prescribed or predetermined periods of time — like fasting for extended periods of up to 24 hours or eating for just a few hours in one day — as a way to improve health and well-being.
The practice of IF has become increasing popular, from athletes to health conscious people, looking for an edge in helping to reach their performance goals, lose weight or just improve their energy levels.
The debate about whether IF works or not is still ongoing, with some saying it does, but most seem to agree that it’s a great way to reduce calories. Studies have also found that when used correctly, IF can reduce hunger and cravings, improve insulin sensitivity, and even increase the body’s natural fat-burning capacity.
So if you’d like to give IF a try, should you drink coffee while fasting? Generally, it’s recommended to avoid coffee, tea and caffeinated beverages while fasting. Coffee can increase feelings of hunger and studies have found that it can reduce autophagy and increase cortisol levels, both of which can compromise your fast.
However, some experts believe that having a cup of black or green tea or a cup of coffee with no cream, milk, or sugar during your fast may actually help you reap the benefits of IF without having to overly restrict your caffeine intake.
Further, experts say that if you are going to have coffee during your fasting window, drink it as close to the end of your fast as possible. This will ensure your fast is not ruined and that you’re able to take full advantage of the benefits.
So if you’re looking to give IF a try, but don’t want to give up your morning cup of Joe, there’s hope. Just make sure to enjoy your coffee within an hour of the end of your fast.
Alternative Types of Intermittent Fasting
If you’re looking to explore other forms intermittent fasting, there are many other options available to you. Below are some of the most popular forms of intermittent fasting:
• 5:2 diet: This involves eating 5 days a week and fasting for two days. On your fasting days, you’re allowed to have 500-600 calories.
• 16/8 Method: This involves an 8-hour eating window and a 16-hour fasting window. You eat all of your daily calories during the 8-hour window and fast the other 16 hours.
• Eat-Stop-Eat: This involves 24-hour fasts done one to two times per week. An example is having dinner one night and then skipping all meals the next day, only eating again the day after.
• Alternate-day fasting: This involves alternate-day fasting, which means fasting every other day. On fasting days you are only allowed 500-600 calories.
Benefits of Intermittent Fasting
Many studies have been conducted on the potential benefits of intermittent fasting. Some of the most reported health benefits are:
• Weight Loss: Fasting is an effective way to reduce calories and body fat. Research has found that intermittent fasting may aid in the long-term maintenance of weight loss.
• Improves Heart Health: Studies have shown that fasting can reduce bad cholesterol (LDL), triglycerides and inflammation markers, all of which can help improve heart health.
• Improved Insulin Sensitivity: Fasting has been shown to help improve insulin sensitivity, which can help reduce the risk of diabetes.
• Increased Energy Levels: People who practice IF often report feeling more energized and alert during the day. This could be due to the reduction of hunger cravings, as well as increased release of hormones such as epinephrine and norepinephrine.
Drawbacks of Intermittent Fasting
Though fasting may be beneficial for some people, it’s important to remember that it’s not for everyone. Some potential drawbacks of IF include:
• Difficulty Adjusting: Fasting is definitely an adjustment period and for those who have a history of disordered eating it may be more difficult to stick to. It’s important to remember that the best way to succeed in fasting is to take it one day at a time.
• Hunger: Fasting can cause hunger and cravings that can be difficult to manage. It can be helpful to create a plan of action to manage these cravings when they arise and to focus on the positive benefits.
• Low Energy: While some people experience increased energy, others may experience low energy while fasting. It is important to be aware of how you feel and to adjust the fasting schedule accordingly.
Stay Hydrated While Intermittent Fasting
Staying hydrated while intermittent fasting is essential. Dehydration can cause fatigue, irritability and a reduced ability to concentrate. Therefore, it is important to ensure you are drinking enough water during your fasting period and to rehydrate after fasting.
The best way to determine how much water to drink is to drink when thirsty. Some experts recommend drinking ½ cup to a cup of water per hour during the fasting period. Additionally, it can be helpful to add some Himalayan salt to your water to help replenish electrolytes.
Healthy Eating During Intermittent Fasting
Healthy eating is important while intermittent fasting, as the foods and beverages consumed during the eating period can make or break a fast. Eating whole, unprocessed foods, and avoiding processed foods, refined sugars and alcohol is key to the success of an intermittent fasting program.
It can also be helpful to eat foods that are high in protein and healthy fats, as these macro-nutrients can help keep you satiated throughout the day and help reduce cravings. Foods like lean meats, fish, nuts, nut butters, eggs, and legumes are all great options.
Tips for Intermittent Fasting Success
If you’re looking to start intermittent fasting, there are a few tips to help you get started:
• Start slow, with shorter fasts and then gradually increase the length of the fasting period.
• Pay attention to how you feel while fasting and adjust the fasting period as necessary to fit your lifestyle and needs.
• Stick with it! Fasting can be a challenge at first, so it can be useful to track your progress and reward yourself as you reach your goals.
• Eat healthy and nutrient-dense foods during the eating period to further enhance its benefits.
• Get enough sleep and exercise regularly for optimal results.
Conclusion
Intermittent fasting can be a great way to improve overall wellbeing, provided it is done correctly. If you choose to drink coffee during your periods of fasting, make sure it is in moderation and close to the end of the fasting period. Remember to stay hydrated, eat healthy during the eating period, and to listen to your body to find out what works best for you.
