A cup of strong coffee is the much-needed drink that most of us have in the morning to kickstart the day and stay refreshed. Yes, caffeine is also energising during the middle of a hectic day. If you’re on intermittent fasting, you may be wondering whether you’re allowed to drink coffee during a fast.
Intermittent fasting (IF) is a greatly famed diet regimen that involves cycling between periods of eating and the fasting phase. Several pieces of evidence strongly suggest that intermittent fasting may help shed weight and lower the risk of developing chronic diseases like diabetes, heart disease, and Alzheimer's.
Take this 2-minute read to know whether intermittent fasting lets coffee during the fasting phase.
Is Black Coffee Allowed During IF?
Truth be revealed, drinking limited portions of very low or zero-calorie beverages during the fasting phase is less likely to compromise your fast in any remarkable way. This includes drinks like black coffee, green tea and black tea to name a few. Low-calorie drinks will not push the system out of fasting state, and thus they can be safely relished both during the fasting and eating window.
A cup of black coffee (240ml) contains around 3 calories and minimal amounts of protein, fat, and other micronutrients. And for most people on IF, the nutritional content in 1-2 cups of black coffee isn’t sufficient to initiate a remarkable metabolic shift that would break a fast. A few people also feel that coffee suppresses their appetite, thus making it easier to stick to intermittent fasting in the long run. Thus, drinking coffee in limited amounts wouldn’t interfere significantly with intermittent fasting. However, ensure that you relish black coffee devoid of any added elements.
Benefits Of Black Coffee
Coffee may trigger the many benefits of fasting, which include enhanced brain health, reduced inflammation, blood sugar and decreased risk of cardiovascular disease.
Boosts Metabolic Health
Chronic inflammation is the root cause of several health anomalies. Studies disclose that both intermittent fasting and coffee intake may ease inflammation. Also, higher coffee intake is linked to decreased risk of metabolic syndrome, which is an inflammatory disorder characterized by uncontrolled blood sugar levels, high blood pressure, cholesterol, and excess build-up of body fat.
Promotes Brain Health
The primary health reason why intermittent fasting has gained huge popularity is its potential to boost brain function and safeguard against age-related neurological conditions. Furthermore, regular coffee intake is linked to a decreased risk of mental decline, as well as Alzheimer’s and Parkinson’s disease.
During the fasting phase, the system makes use of energy from fat in the form of ketones, a process associated with enhanced brain function. Also, a few studies reveal that the caffeine in coffee may promote ketone production.
Intermittent fasting may also optimise brain health via increased autophagy, which is a process of the body’s way of replacing damaged cells with healthy new ones. This process is believed to safeguard against age-related mental decline. Thus, it may be mainly valuable to add moderate amounts of coffee to your IF regimen.
How Many Cups Of Coffee Is Allowed?
Well, drinking 2-3 cups of black coffee is fine, but overdoing this can bring consequences, pushing your calorie levels off the charts and may even make your diet and fitness goal unsuccessful.
Also, having too much coffee is also associated with other negatives such as headaches, gastrointestinal issues, elevated heart rate, anxiety and sleep problems.
Yes, not all forms of coffee are allowed while you are intermittent fasting. Remember too much caffeine may not be a bad element, however, if you add other ingredients, it can make coffee unhealthy. Adding a lot of sugar, whipping cream, and other toppings can add to the calorie count. Even sugar alternatives like honey or jaggery can interfere with the regime. Additionally, too much creamy or high-fat milk in the coffee is best to be steer cleared off.
A limited amount of black coffee is allowed during intermittent fasting and is less likely to hamper the fast. In fact, coffee may also optimise the merits of intermittent fasting, which include reduced inflammation and improved brain function. Nevertheless, one should steer clear of high-calorie drinks and additives. For best results watch your intake, as overconsumption can harm your health.