Many people drink coffee daily, but can you drink coffee during intermittent fasting?
From cold brew to coffee smoothies, coffee is becoming an increasingly popular beverage. Coffee is the second most traded commodity in the world after oil. It is the most consumed beverage after water 2.3 million cups Every minute.
- It is possible to drink unsweetened coffee during intermittent fasting because sugar breaks the fast. So avoid sweetened coffee or milk;
- Sweeteners should be avoided because they trigger insulin secretion, which may disrupt fasting.
- Black coffee may actually enhance the beneficial effects of intermittent fasting by increasing ketone production, which speeds up metabolism and fat burning.
Like coffee, intermittent fasting is becoming more popular. (It was the most searched diet on Google in 2019.) This begs the question: Can we combine these two trends by drinking coffee when we start intermittent fasting? Yes and no.
Indeed, it is possible to drink coffee (or tea) provided that it is unsweetened, because sugar breaks the fast. So you can drink black coffee, but not sweetened coffee or coffee with milk (which contain carbohydrates, proteins and fats).
We'll also avoid sweeteners, even Stevia, because although they can satisfy our taste for sweetness without providing calories, they are so similar to sugar that our body triggers the same mechanisms, including the secretion of insulin, the hormone that regulates the amount of sugar. in the blood.
What is intermittent fasting?
Intermittent fasting is more about the “when” than the “what.”
The first findings of the benefits of intermittent fasting date back to decades of studies on rodents. This research suggests that eating smaller amounts of food over a shorter period of time can reduce the risk of age-related diseases while extending overall lifespan. These benefits are attributed to a concept called metabolic switching.
Typically, this shift occurs after about 10 hours of fasting, when the body's glycogen level drops and it begins to consume ketones, the fuel the liver makes from fat. The body then enters what is called “ketosis,” a phenomenon you may have heard about in connection with the ketogenic diet.
2 types of intermittent youth
There are usually 3 meals during the day, so it is possible to skip breakfast, lunch or dinner, but also 2 of these meals.
In the first case, we are talking about intermittent fasting 16/8. In practical terms, we skip a meal, either at the beginning of the day (breakfast) or at the end of the day (dinner). The number 16 indicates the number of hours you have spent without eating, and the number 8 indicates the window of hours during which you can eat.
The second option, 20/4, is called the Warrior Diet. This corresponds to skipping two meals, either breakfast and lunch or lunch and dinner. This type of fasting is also called the OMAD “one meal a day” diet which translates to “one meal a day.”
How much coffee can you drink during intermittent fasting?
Coffee is considered a beneficial beverage thanks to the antioxidants it contains and its anti-inflammatory effects. Its consumption is also associated with a reduction in type 2 diabetes.(1).
Bonus: Black coffee may increase the beneficial effects of intermittent fasting. Indeed, according to this study conducted by Canadian researchers(2)Caffeine consumption can increase the production of ketones, which speeds up metabolism and thus switches to fat-burning mode.
If a cup or two of hot coffee makes your fast easier, there's no reason to stop. Just remember to use moderation and avoid adding other ingredients.
If you find that you are consuming too much coffee or having trouble sleeping, you may want to reduce your intake and focus solely on intermittent fasting.
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Can you drink coffee during intermittent fasting?