can black coffee break a fast?

Does drinking coffee break your fast? | Satchin Panda

Modern world of weight loss is packed with an extremely wide range of diets. Some of them are well-balanced and call for only a couple of tweaks in your lifestyle and nutrition. Others belong to fad diets that throw around unsupported claims and swear up and down to bring immediate results. In the ocean of available nutrition plans, it is quite a task to figure out which foods should be approached with moderation and which foods you can stock up on without a doubt in mind. In this article you will find out the details about fasting. Moreover, here you can find the answer to one of the most common questions that IF enthusiasts are puzzled with – does coffee break a fast? Read on to find out.

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The lowdown on intermittent fasting  

As it was mentioned above, there are dozens of diets that cater to specific needs and preferences of people looking to drop some weight or pack on a pound or two. Intermittent fasting is one of the most popular nutrition plans, as it brings about a bunch of health benefits along with weight loss. The premise of this dietary pattern is that you should abstain from food during a certain period of time.

There are several possible approaches to intermittent fasting. Some weight-watchers prefer daily time-restricted approach. They have an 8-hour window, when they can eat normally, but it is necessary to avoid any food during the rest of the day. As a rule, people who stick to this approach, sleep at night, skip their breakfast and have their lunch and dinner by 8 p.m. Another approach is to fast every other day. Some IF supporters give preference to 5:2 fasting schedule – they stick to their regular diet 5 days a week and fast for 2 days.

Some more words about this dietary plan

Such a dietary plan should decrease your calorie intake and subsequently helps to lose weight. In combination with regular training sessions can be an effective way to achieve your fitness goal. Moreover, intermittent fasting has a host of other health benefits. It can decrease the risk of diabetes, arthritis, asthma, Alzheimer’s disease, stroke, multiple sclerosis and even certain types of cancer. The only one thing you should keep in mind is that fasting is not for everyone. Some people may face headaches, insomnia, fatigue, nausea and other side effects (8). That’s why it is important to consult a healthcare professional before starting this nutrition plan.

See also  Intermittent Fasting Meal Plan Example To Help You Navigate Your Journey

There are no specific restrictions or recommendations concerning which foods to eat and which ones to avoid during your non-fasting days or hours. It’s self-explanatory that in order to slim down faster, it is better to choose healthy meals, packed with vitamins instead of junk food and processed foods.

Read More: How Long Is It Safe To Fast: Are Long Or Short-Term Fasts More Effective?

does coffee break a fast

Does coffee break a fast?

Such a dietary pattern as fasting allows consuming low- and zero-calorie beverages in moderate amounts. Such drinks are unlikely to break your fast.

Black coffee belongs to this list. One cup of this drink (about 240 ml) has a barely detectable amount of minerals, fat and protein. Moreover, such amount of coffee contains approximately 5 calories (7), which is not enough to affect your metabolic rate and break your fast.

Black coffee offers some health benefits as well. For example, according to the recent research, this drink may lower your risks of type 2 diabetes, heart attack, heart stroke, liver diseases and even Parkinson’s disease (6). Dieters also claim that black coffee helps to decrease your appetite, which makes it easier for you to follow the dietary plan and manage your fasting days. However, this theory lacks scientific backing.

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Coffee and the benefits of fasting

By drinking black coffee, you can also increase the benefits of fasting. For instance, intermittent fasting is thought to support your brain health by increasing autophagy. Autophagy is a process in your body, during which your body cells get rid of damaged or unnecessary components (1). It is also your body’s way to replace damaged cells with healthy ones. This process lowers your risks of age-related mental decline. A study in mice has shown that coffee can increase the process of autophagy (5). This example demonstrates, that coffee may boost the benefits of intermittent fasting. However, it is essential to practice moderation, in order to avoid side effects, such as insomnia, heartburn, nervousness and more.

So, in general, black coffee won’t break your fast, and you can indulge in a cup or two on your fasting days or hours. But keep in mind, that this goes only for black coffee without added ingredients.

does coffee break a fast

Does coffee with added ingredients break a fast?

Not all people like black coffee and very often they add some ingredients to improve its taste. Milk, sugar, heavy cream, butter and many other ingredients may influence not only the taste of your beverage, but its effect on your body and fasting.

Butter coffee

Butter is packed with fat and calories, that’s why technically it could break your fast. However, this fat doesn’t affect your blood glucose or insulin levels, which are important measurements for fasting. In simple words, if you add some butter to your coffee, it probably won’t break your fast. You’ll just burn a little less body fat. Moreover, butter coffee will help you fast longer. Fat in butter probably does not affect the process of autophagy, and the amount of protein in this food is too low to do this. Some people also add coconut oil instead of butter, it has the same effect.

Coffee with heavy cream

Heavy cream contains fat and protein, that’s why it can affect your fasted state, if you add too much of it. However, 1 ounce of heavy cream has only 1 gram of fat and 1 gram of protein. That’s why it likely won’t break your fast and won’t significantly affect your fat burning process, but it may decrease your autophagy. Just remember that everything should be in moderate amounts.

coffee

Coffee with almond milk

A splash of almond milk, as well as any nut milk, won’t break your fast. However, it is important to avoid almond milk with added protein or its sweetened versions.

Coffee with cinnamon

You can safely add cinnamon to your coffee even during the fasting days. It not only doesn’t affect your fast, but it helps to reduce your insulin resistance as well. This effect is especially helpful if you have had a rough and sleepless night.

Coffee with cocoa powder

You can add some cocoa powder to your coffee, but it is important to be careful with its amount. Cocoa powder has protein, carbs and fat, so if you add more than 1 teaspoon, you’ll reduce the effect of your diet. It is better to use defatted cocoa powder.

So, as you can see, black coffee is the best option and you can drink it without being afraid to break your fast. It is better to avoid sweetened and high-calorie drinks, such as cappuccinos and lattes. However, if you still want to add something, a teaspoon of butter, coconut oil or heavy cream likely won’t be harmful for your weight loss or fast.

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does coffee break a fast

A couple of tips for your success

When you order coffee at your favorite coffee shop, go for espresso or Americano, these are black coffees, which won’t affect your diet. It is also better to avoid almond milk or any nut milk. The majority of coffee shops use sweetened versions of almond milk, which can break your fast.

According to research, chewing a gum can help you reduce hunger (4). It will help you tide over the fasting period. If you are afraid that sugar in your gum will break you fast, opt for sugar-free chewing gums.

Be careful with exercising. Yes, regular physical activity is vital for your health and weight loss, but if you are a newbie in the world of intermittent fasting, it is better to opt for low intensity training sessions and then gradually increase the load. Yoga or walking will be perfect for this case.

What can I drink to manage fasting days?

There are some other drinks that can help you to deal with hunger during your fasting period.

Read More: Meal Plans To Lose Weight: Simple Diet Plans, Menus, and Hacks to Lose Pounds Faster

Fasting Guidelines: What You CAN and CANNOT Drink- Thomas DeLauer

lemon water

Iced tea

Iced tea is a great option for your fasting days. However, make sure to choose simple black, green or herbal tea, without sugar or milk. A cup of such tea won’t break your fast and will help to survive this challenging period.  

Lemon water

Water is essential especially during the fasting days for your body to function properly. To improve the taste of you water you can squeeze some lemon juice into your glass. Lemon is rich in vitamin C and packed with antioxidants, which help to protect your body cells from damage. It can significantly lower the risks of a number of health conditions, such as obesity, diabetes, cardiovascular disease and even cancer. Lemon water can also help to treat kidney stones. Water itself helps to lose weight, improves mood and memory, athletic performance, and digestion (2). The combination of lemon juice and water is a great option for your fasting days.

Conclusion

Does coffee break a fast? As you can see, the answer is no. However, remember to practice moderation. It is recommended not to drink too much coffee to avoid negative side effects. If you are drinking more than 4 cups of coffee a day, you should reduce this amount to prevent fast heartbeat, muscle tremors, insomnia, irritability, nervousness and more. During your fasting days it is better to limit yourself to 2-4 cups of coffee (3). It is also better to avoid high amounts of additional ingredients in order not to break your fast. Remember that your health is your biggest priority, and it is essential to consult a healthcare professional before making significant adjustments in your lifestyle and nutrition.

Supplement your diet with some exercise to double your results.

This has got to be one of the most frequent questions I see: “Does coffee break a fast?”

Let’s answer.

To begin with, I’ll make the case that you shouldn’t worry too much about this stuff. That you’re even willing and able to go without a meal or snack for 12-24 hours places you in rarefied company. That’s 95th percentile stuff. You’re ahead of the game simply by being open to the idea of not eating every hour. Take heart in that. Some coffee with cream midway through doesn’t take away from what you’re accomplishing.

But I know you guys, and I know you love the minutiae. I know it because I love it, too. It’s fun, even if it gets us into trouble sometimes. So let’s dig right in.

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First, does black coffee break a fast?

Put another way.. Does coffee interfere with the benefits we’re seeking from a fast? Depends on the benefits you’re seeking (and what you put in the coffee).

Let’s look at some of the most common benefits first and if/how coffee affects them.

Common Benefits of Fasting: Does Coffee Help Ketosis, Fat Burning, and Insulin Sensitivity?

Coffee and Ketosis

Fasting is a quick and easy (or simple) way to get into ketosis. You have little choice in the matter. Since you’re not eating anything, and your body requires energy, you break down body fat for energy. And because you’ve only got fat “coming in,” you’ll quickly start generating ketone bodies. If coffee stops ketosis, it’s probably breaking the fast.

A recent study found that taking caffeine acutely upregulates ketosis in humans.

Coffee and Fat Burning

Fat-burning is another important aspect of fasting. Since we’ve already shown that coffee increases ketosis, I think it’s pretty obvious that coffee also increases fat mobilization and burning.

Coffee and Insulin Sensitivity

Over the long term, fasting is an effective way to improve insulin sensitivity and glucose tolerance. Most things that make you better at burning fat and expending, rather than storing, energy—like exercise, low-carb diets, weight loss in general—tend to improve insulin sensitivity over time. But the sometimes counterintuitive piece to all this is that in the short term, fasting can reduce insulin sensitivity. This is a physiological measure the body takes to preserve what little glucose remains for the brain. All the other tissues become insulin resistant so that the parts of the brain that can’t run on ketones and require glucose get enough of the latter to function.

Coffee has a similar effect. Acutely, it reduces insulin sensitivity and glucose tolerance (so don’t eat pastries with your coffee). Over the long term, it improves insulin sensitivity and glucose tolerance; many studies find that the more coffee you drink, the lower your risk of type 2 diabetes.

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Does Coffee Affect Autophagy?

Cellular cleanup. Pruning. Entropy dictates that all things are constantly speeding toward disorder. Things fall apart, in other words. That applies to our cells and the tissues they comprise, too. But because we are biological beings rather than inert objects, we can respond to and resist the descent into disorder. Autophagy is one of the ways in which we keep our cells healthy and maintained, pruned, and trimmed of damaged bits. Fasting is one of the best ways to induce autophagy. It’s one of fasting’s major selling points. If coffee destroys autophagy, that’d be a big mark against coffee and a sure sign it’s breaking the fast.

Does Coffee Break A Fast? [Can You Drink Coffee While Intermittent Fasting?]

Good thing coffee doesn’t appear to hamper autophagy. At least in mice, both caffeinated and decaffeinated coffee induce autophagy in the liver, muscle tissue, and heart.

Does Coffee Inhibit AMPK?

Adenosine monophosphate-activated protein kinase, or AMPK, is an enzyme that inhibits fat storage and promotes fat burning. It activates antioxidant networks, triggers autophagy, and promotes mitochondrial biogenesis. A major benefit of fasting is that it causes a big uptick in AMPK activation. Other things do, too, like exercise, basic calorie restriction, and any situation where energy is being deprived or expended, but fasting is one of the more reliable paths.

Luckily, coffee doesn’t seem to inhibit AMPK. Caffeine improves endothelial repair via AMPK. Even chlorogenic acid, another coffee component, triggers AMPK.

Okay, so black coffee doesn’t seem to break the fast in any meaningful sense. What about all the things people like to add to coffee?

Common Additions to Coffee: Does Coffee With Milk and Sweetener Break a Fast?

Coffee With Butter/MCT Oil/Coconut Oil

Does coffee with pure fat break a fast? Technically, it breaks the fast. You’re ingesting calories (depending on how much fat you add, it could be a significant number of calories), and calories break the fast. But pure fat has little to no effect on insulin, blood glucose, or any of the other measurements that indicate a “broken fast.”

You won’t burn as much body fat. You’ll still burn plenty of body fat.

It will help you fast longer. Adding a little fat to your coffee can make fasting more tolerable. If you can only manage 12 hours on black coffee but a couple teaspoons of coconut oil help you go 24, the coconut oil might be a good addition.

It shouldn’t affect autophagy. Protein ingestion interrupts autophagy. Butter has a tiny amount of protein that shouldn’t interfere.

Coffee With Heavy Cream

An ounce of cream has almost a gram each of carbohydrate (lactose) and protein. That. Some cream in your coffee won’t affect your fat burning very much, but it probably will inhibit some autophagy.

That said, remember that ketogenic diets increase autophagy too, and those definitely include food. This is all a matter of degree. It’s not a binary on-off switch. Less autophagy isn’t zero autophagy.

Coffee With Almond/Other Nut Milk

As long as you’re avoiding the sweetened versions, or the ones that come fortified with extra protein, and you’re not adding a half cup at a time, a little nut milk won’t make a big difference. There is very little of anything in most nut milks.

Coffee With Cinnamon/Cocoa/Nutmeg

Cinnamon is fine. It tends to reduce insulin resistance, especially the kind you get after a bad night’s sleep.

Cocoa powder is okay, but watch the amount. It’s a “whole legume” powder, so it has carbs, protein, and fat. Anything more than a teaspoon will overdo it. If you add cocoa, use defatted cocoa powder. Adding too much of the cocoa powder with fat included will reduce the effects of fasting.

Nutmeg is fine, too. Just avoid psychotropic doses.

Coffee With Stevia

Does coffee with sweetener break a fast?

When you eat it with a snack containing 290 calories, stevia lowers glucose and insulin levels. I see no mechanism by which stevia could make the situation worse without a meal.

Coffee With Monkfruit Extract

Monkfruit extract has an effect similar to stevia. It’s fine.

Coffee With Artificial Sweeteners

There’s no good evidence they’ll impair the metabolic response to fasting, but there are other unwanted effects you should want to avoid.

Coffee With Collagen

As much as I love (and sell) collagen, it is pure protein, and protein tends to activate mTOR and inhibit autophagy. This means that collagen in your coffee during a fast is probably fine for fat-burning (and may suppress appetite, helping you fast for longer) but will reduce the benefits of autophagy.

How to Order Coffee At a Coffee Shop While Fasting

Order black coffee: drip, pour-overs, espressos, Americanos. That’s the most surefire way to maintain the fast.

Don’t use the “cream.” Ask for heavy cream. The “cream” coffee shops tend to set out for customer use is actually half-and-half: half milk, half cream. That gives it a significant protein and carb load that will inhibit the effects of the fast. Instead, if you absolutely need something to add to your coffee, ask the staff for heavy cream.

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Avoid nut milks. Coffee places often use sweetened nut milks, and they use entirely too much of it. An “almond milk latte” will have around 8 ounces of almond milk, far too much for your fast (even if it’s unsweetened).

That’s about it for coffee and fasting. If you have any further questions, don’t hesitate to ask down below. I’ll get to as many as I can in a future post.

Thanks for reading, take care, and enjoy your coffee!

Almost two out of three American adults drink a cup of coffee per day.

With the surging popularity of intermittent fasting, many are wondering if you can drink coffee while fasting, if additional ingredients break a fast, and which types of coffees break a fast.

Find the answers to these and other questions related to the use of coffee while practicing intermittent fasting below.

Can You Drink Coffee While Fasting?

Technically, any calories “break” a fast.

However, the fasting state can be maintained when you consume very few calories.

While a zero-calorie fast maximizes results, an extremely low calorie fast still provides substantial results.

“So, can I drink coffee while fasting?”

Black coffee, yes.

A cup of black coffee has less than five calories and no carbs or protein, so it practically does not affect fasting.

For all other types of coffee, the sections below provide additional information.

Longterm fasting vs. intermittent fasting | All about fasting Q&A

Do Additional Ingredients Break a Fast?

People fast for many reasons.

Two of the most popular are:

1. Fat Loss Through Ketosis

Ketosis improves fat loss (among other things)

2. Cellular Cleansing Through Autophagy

Autophagy improves overall cell function (improves overall health)

If the goal is to maintain ketosis, you can consume some calories, provided they are mostly from high fat additions, such as cream, butter, or medium-chain triglycerides.

These additions will not take the body out of a ketogenic state, so you can add them to coffee without breaking ketosis.

Coffee and Autophagy

If the goal is to enhance autophagy, you should consume very few calories during fasting.

If you are focused on autophagy, your coffee should have less than:

25 calories

3 grams of carbs

1 gram of protein

Autophagy is delicate.

The closer to black coffee you can get, the better.

Coffee and Ketosis

If you are focused on ketosis, your coffee should have less than:

100 calories

7 grams of carbs

3 grams of protein

As you can see, ketosis is not as delicate as autophagy.

Still, the closer to zero you can get in all categories, the more benefits you will experience.

Which Types of Coffees Break a Fast?

Coffees come in many different styles.

Below is a list of the 22 most popular types of coffee and whether or not they break a fast:

Final Words on Fasting with Coffee

Overall, fasting and coffee can coexist without breaking a fast.

In fact, there may be synergistic effects when fasting and coffee are combined correctly.

Fasting & Coffee - How not to be tired | All about fasting Q&A

To help create a proper pairing, remember that black coffee is best and if you have to add ingredients, limit calories, carbs, and protein.

You may have heard about the benefits of intermittent fasting and considered doing it, but there’s one burning question on your mind: Can you drink coffee while fasting? Going without food for long periods of time might be possible but a morning without your cup of caffeine sounds unmanageable.

Don’t give up hope for a successful fast yet. Here’s the good news: You don’t have to break the caffeine habit while you’re fasting but what you put in your coffee can change the results of your fast. Before you start your fast, read on to find out what the science says about intermittent fasting and coffee.

What Is Intermittent Fasting?

Intermittent fasting is when you intentionally fast for certain periods of time between eating. It is considered an eating pattern and research has shown intermittent fasting to deliver positive health benefits. These benefits include weight loss and improved insulin resistance. Studies also point to its ability to decrease the incidence of diseases, increase longevity, and increase stress resistance.

Intermittent fasting has also been found to improve outcomes in cases of neurological disorders such as Alzheimer’s disease, Parkinson’s disease, and stroke. Beyond all these benefits, recent studies also suggest intermittent fasting offers an effective non-medicinal treatment option for type 2 diabetes.

People decide to practice intermittent fasting for a variety of reasons. One of the most common goals of intermittent fasting is to reduce overall caloric intake for weight loss purposes, but for many people, the more important goal is metabolic: boosting insulin sensitivity and increasing fat-burning by triggering ketosis. For some people, intermittent fasting is part of a prediabetes diet plan because it has been found to offer beneficial results for people with prediabetes or type 2 diabetes.

Types of intermittent fasting

There are multiple types of intermittent fasting to choose from when you decide to practice this eating pattern:

The 5:2 diet: For five days of the week, you eat normally without any restrictions, and on two days of the week you limit your caloric intake to 500 or 600 calories per day. This diet recommends 500 calories for women and 600 calories for men.

The 16/8 fast: To follow this method, you limit your eating to a window of time that is 8 hours long each day, and you spend the other 16 hours of the day fasting.

Alternate day fasting: This technique requires a day of fasting every other day. On the first day, you eat normally while on the next day you either fast completely for 24 hours or eat less than 500 calories. This pattern continues throughout the week and may be more intense than is advisable for beginners.

One meal a day: Only one meal is eaten a day with this type of intermittent fast, and it is usually dinner. During the rest of the day, no calories are consumed.

Can You Have Coffee While Intermittent Fasting?

In other words, does coffee break a fast? The answer is, you can have coffee while intermittent fasting and you do not need to worry that it will compromise your fast.

Some people believe that any calories consumed at all will break your fast, so it’s black coffee or nothing. While this may be true in principle, it’s important to ask yourself: What am I trying to achieve by fasting? While certain additions to your coffee may alter your desired effect, others may have negligible effects on your fasting results, so knowing your goals is key. These goals can help you determine what you can add to your coffee to achieve your desired results.

Can Coffee Boost the Effects of Intermittent Fasting?

The good news is that drinking coffee can actually help you with your fast! One study found that coffee promotes good health by stimulating autophagy, which is the body’s process of clearing damaged cells and regenerating healthy new cells.

If you use intermittent fasting as a method of weight loss, coffee might also help boost the effects of the fasting. A study demonstrated that weight, BMI, and body fat reduction might be promoted by caffeine intake.

Additionally, studies have found a correlation that supports a cause and effect between habitual coffee consumption and a lower risk of type 2 diabetes. So, if intermittent fasting is done with the goal of preventing diabetes, coffee supports that goal.

Now that you know you can drink coffee while fasting and that it supports your fast, you may wonder about how typical coffee add-ins factor into your fast.

Does Black Coffee Break Your Fast?! Rhonda Patrick Response

What Can You Put in Your Coffee That Won’t Break Your Fast?

Although black coffee is perfectly acceptable for an intermittent fast, you may want to know if you can still add any of your usual mix-ins to your cup. In general, many health experts claim a fast isn’t broken if you consume less than 50 calories within the timeframe of the fast. With this in mind, let’s go over intermittent fasting coffee additions that won’t break your fast.

Fats (coconut oil, MCT oil, butter)

From strictly a calorie perspective, technically, you’re not fasting if you add any of these to your coffee because they all contain calories. However, fats themselves won’t influence your insulin or blood sugar levels, so they’re the most recommended choice if you’re looking to boost your insulin sensitivity (for example, if you have prediabetes or type 2 diabetes).

While you may have heard recommendations for “bulletproof coffee” – made by adding butter and MCT oil to coffee – be aware that it contains over 230 calories in a 16-ounce serving (made with a tablespoon of each fat). This fatty concoction is great for those on the keto diet, but it pushes the envelope when it comes to fasting. It’s worth noting, though, that if you’re fasting for weight loss, a little bit of fat may also help curb your craving so you can fast longer.

To maintain your fast, add only a small amount of either MCT oil, butter, or coconut oil to keep it under 50 calories.

If you're curious about the ketogenic diet for weight loss, check out our keto diet tips to see if the diet is right for you.

Artificial sweeteners

Sure, there are lots of options for calorie-free sweeteners that won’t break your fast but do artificial sweeteners affect blood sugar? And how else do they affect our metabolism? Science shows many artificial sweeteners can actually increase our sugar cravings. This is counterintuitive for fasting and doesn’t bode well for the choices you’ll make when you break your fast.

So, if you’re used to having a spoonful of sugar or sweetener in your coffee, try measuring out less and less over the course of a week, until you’re not adding it anymore. If the habit is too hard to beat, try opting for the best artificial sweeteners. You’ll be amazed by how your tastebuds adjust!

Nut milks

A bit of nut milk likely won’t affect your fasting goals if you select an unsweetened version that isn’t made with extra protein (make sure you check the label!). If you’re at a coffee shop, however, it’s best to avoid them – the offerings are likely sweetened, and you may not be able to control the amount added (there’s a big difference between a tablespoon of almond milk added to black coffee and the half cup needed to make a latte, too!).

Heavy cream

When it comes to creamer, heavy cream is a better choice than low-fat dairy. Even though the latter contains fewer calories, it contains nearly double the amount of protein and carbohydrates found in heavy cream. These particular nutrients lessen autophagy, so the fewer you consume the better. While a splash of heavy cream may slightly hinder autophagy, it won’t stop it altogether, and some autophagy is better than none.

The Takeaway

Fasting is not an all-or-nothing method. While this topic is heavily debated, many concede that you can consume up to 50 calories during a fasting period without hindering your desired effect. Some will consume even more than that by way of bulletproof coffee to prolong their fast. As with any diet or nutrition plan, you’ll likely need to adjust it slightly to work for you. While you shouldn’t be adding spoonfuls of sugar or buying flavored lattes during a fast, a little bit of cream likely won’t hurt.

Intermittent fasting with coffee is just one way to incorporate healthy lifestyle changes into your day. Are you looking for other ideas to boost your overall health and wellness? PlateJoy Health offers a wide range of services, including custom meal plans, personalized recipes and grocery lists to help you prepare and eat a healthy diet. Start your free trial today!

Intermittent fasting (IF) has some serious benefits. This dietary approach, which simply refers to going without food for a certain period of time, naturally restricts calories to help you lose weight.

Studies show that IF promotes ketosis and thereby increases fat burn, boosts cognitive functioning, reduces inflammation, and may even boost longevity.

But while all of these perks are awesome, there's still one thing we're a little confused about: What actually breaks a fast?

While some articles say you must stick to straight water (and nothing else) during your fasting period to yield the benefits above, others say that coffee, tea, MCT oil, and even bone broth are all just fine—so what's the actual deal?

In This Article

1

How many calories break a fast?

2

What can you eat while intermittent fasting?

3

Coffee and tea

4

Healthy fats

5

Bone broth

6

Artificial Sweeteners

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We consulted a number of experts who personally follow an intermittent fasting plan (or prescribe IF to patients) for their take on what foods and beverages don't break a fast, what technically breaks a fast but still preserves some of fasting's benefits, and what you should never consume during a fast.

Coffee and amino acids effect on fasting | Rhonda Patrick

How many calories breaks a fast?

Hate to break it to you, but "technically, consuming any calories breaks a fast," says Benjamin Horne, Ph.D., a genetic epidemiologist who has published research on the effects of intermittent fasting.

Even a few calories' worth of food can inactivate some of fasting's perks.

According to Horne, some mechanisms behind fasting's benefits, like ketosis (which increases fat burn), remain active with the consumption of certain macronutrients; but others, like autophagy, may or may not remain active.

"In humans, it appears that autophagy does not remain as active when any food is consumed," he says.

But what if we're talking about a measly 2 to 5 calories in a cup of tea or coffee? This ultra-low-calorie territory is where things get a little tricky.

According to Horne, it likely needs to be a water-only fast to maintain the maximum benefit from autophagy.

Others aren't so sure we need to be quite this nitpicky, though. "I've heard good debates about whether coffee can break a fast. We don't have any good evidence to show either way," says Vincent Pedre, M.D., an integrative physician and gut health expert who frequently recommends intermittent fasting diets to his patients.

"I would say if you're drinking organic black coffee—no cream, no sweeteners—then you should be fine. That said, I would say stick to as close to zero calories as you can during your fasting hours with plenty of clean filtered water; herbal teas are also good."

Summary

Consuming any calories can break a fast. However, research has shown that some mechanisms behind fasting's benefits, like ketosis, remain active with the consumption of a few certain macronutrients.

What to eat when intermittent fasting.

Of course, we know that an all-or-nothing approach isn't always warranted or sustainable—and that there are still plenty of benefits to be had in the territory that lies between a strict water-only fast and eating a full-blown meal.

Some foods maintain many of fasting's benefits—while keeping you sane.

So, many experts say it's OK to consume certain caloric foods in small quantities to help you stick to an intermittent fasting plan.  

Case in point: To help patients stay happy and compliant with their fast, integrative physician Amy Shah, M.D., allows the consumption of 30 to 40 calories from sources that won't spike blood sugar, like coffee or tea with a splash of unsweetened almond milk.

"I call this 'dirty fasting,'" says Shah. "For me, I like to fast as long as possible with just water—that might be 13 or 14 hours of a water fast—then I'll have my tea with almond milk (the start of my 'dirty fast') and end at around 16 hours."

Even Horne agrees that some perks of fasting remain with minimal food intake: "One mechanism that is known to remain active when a small amount of food is consumed is ketosis—as long as you consume less than 50 grams of carbohydrates [in a day]," he says.

"Some effects, such as the impact of fasting on the gut microbiome, may be different depending on whether it's a water-only fast or a very-low-calorie diet with a small amount of food consumed, but both may provide some level of benefit when compared to eating a standard amount of food."

Integrative dietitian Ali Miller, R.D., appreciates a more flexible approach as well.

"A fast is broken with consumption of food or a caloric substance; however, many people who enjoy the benefits of fasting and want to incorporate it as a daily ritual may take a more flexible approach such as a 'fat fast' using coconut oil, MCT oil, grass-fed butter, or cacao butter blended into a warm liquid during their fasted window."

Of course, not everything is on the table. Here, our experts elaborate on a few items that technically have calories (and technically break a fast) but still deliver on many of intermittent fasting's perks:

Coffee and tea

As mentioned above, coffee and tea have such minimal calories that it's hard to say if they reduce any of fasting's benefits—at most, these drinks may slightly reduce autophagy.

Interestingly, one animal study found that coffee actually induced autophagy in mice, but it's not clear if autophagy would have been greater in the absence of all calories or if the results would have even been the same in humans. 

What we do know: In many cases, coffee and tea can make sticking to your fast that much easier.

"Caffeine does have some benefits for fasting, such as appetite suppression. For some people, it can be the needle mover they need to stick with fasting," says Pedre. "But if you're drinking black coffee and notice you're not getting results, I would suggest reducing or eliminating it and see if that helps."

More good news: Coffee and tea don't interfere with fasting perks like ketosis and fat burn, and coffee may even help amplify some of fasting's benefits such as improved insulin sensitivity. 

What Breaks A Fast?

Healthy fats

You've likely heard of people whose version of intermittent fasting involves consuming nothing but coffee blended with MCT oil (or grass-fed butter, ghee, coconut oil, etc.) until around noon.

This, which Miller calls a "fat fast," technically breaks your fast and reduces autophagy to some extent but can effectively curb cravings while maintaining some of fasting's key benefits.

"A fat fast would be supportive for improving satiety—thereby helping you hold off on eating a true meal—and aiding in body fat metabolism and ketone production in the morning, at a time when insulin levels are typically elevated from morning cortisol surge," says Miller.

Without a dose of fat, these elevated insulin and cortisol levels may potentially trigger hunger or cravings and prompt you to eat.

Bonus: A little fat in the morning can also help keep those bowels regular.

Consuming a healthy form of fat during your fasting period may also be particularly beneficial if weight loss isn't your main goal.

"Low body fat levels can drive imbalances in hormones, so a 'fat fast' would be appropriate for people looking for moderate body composition changes or maintenance," says Miller.

For someone with more weight to lose, on the other hand, a pure water fast would be less likely to throw off hormones.

The addition of a little fat to your fasting window may be even more important for certain women. "Because fat is required to produce hormones, a fat fast can also be a great technique to support healthy hormone balance for women dealing with adrenal fatigue or hypothyroidism," says Miller.

Bone broth

Another liquid that's frequently touted as "acceptable" during a fast is bone broth. Again, this technically breaks a fast, but depending on your goals, it can be a smart addition.

Even renowned intermittent-fasting expert Jason Fung, M.D., gives it a thumbs-up as a way to reduce hunger pangs and improve fasting compliance while delivering much-needed minerals and electrolytes.

Consuming water alone, especially if your fast exceeds 16 hours, can reduce electrolyte levels in the body, leading to potential complications such as low blood pressure, confusion, nausea, muscle spasms, and fatigue. (Of course, if you don't want to consume bone broth, Miller says you can simply add a couple of teaspoons of mineral-rich sea salt to your water.)

Bone broth, rich in gelatin and the amino acid glutamine, can also be particularly beneficial if you're looking to rebalance or heal the gut.

Some research, however, shows that glutamine (and protein in general) fuels a process called mTOR, which prevents autophagy. So, you don't want to overdo and continuously sip on bone broth (or coffee spiked with collagen powder) throughout your fasting hours.

However, it would likely take more glutamine than you'd find in a mug of bone broth to negate these benefits altogether. So, if bone broth is the tool you need to stick to your fast, keep using it.

These 5 Things Will Not Break Your Fast: MAKE NOTE! – Dr.Berg

Summary

Many experts say it's OK to consume certain caloric foods in small quantities to help you stick to an intermittent fasting plan. Items like coffee and tea, ghee, coconut oil, and bone broth are a few alternatives that technically have calories but still deliver on many of intermittent fasting's perks.

One thing to always avoid (even though it doesn't technically break a fast).

Despite the fact that they don't contain calories, most of the experts we spoke with said zero-calorie sweeteners should be avoided during a fast—and pretty much all the time.

"I'm not a fan of artificial sweeteners at all," says Pedre. "Technically these have zero calories, so they would be 'legal' during a fast, but we've seen how they can disrupt gut balance and cause lots more problems. I would steer clear of them altogether, and if you need a sweetener, use organic 100% stevia sparingly during fasting hours."

Miller agrees, explaining that even though something has zero calories, it can still negate some of fasting's most significant benefits, including appetite control.

"Just because something is noncaloric doesn't mean it is free of metabolic influence," says Miller. "The taste of sweet impacts GLP-1 receptors on the tongue, which enhances insulin release—this is not ideal, as insulin has a negative impact on fasting and may drive blood sugar drops."

And blood sugar drops, as we all know, can make us miserable and hangry.

Summary

Many experts say zero-calorie sweeteners should be avoided during a fast—and pretty much all the time. Even though something has zero calories, it can still negate some of fasting's most significant benefits, including appetite control.

If you feel like you always "need" something during your fast, try this.

Ideally, intermittent fasting will help you curb cravings and reduce hunger over time due to its beneficial effect on insulin sensitivity. But if you're not feeling well during your eating hours, intense cravings can result, making you feel like you "need" that butter-laced coffee first thing in the morning.

"A few issues that arise when people get super hungry during fasts are that they might not eat enough during eating hours, or they might be eating foods high in carbohydrates that spike and crash their blood sugar," says B.J. Hardick, D.C. "Keeping a food journal can help ensure you're eating enough of the right foods. If you're doing both things correctly and still aren't losing weight, dial back the fast an hour or two and see if that helps."

Summary

Keep a food journal to monitor your eating throughout the day during your intermittent fasting plan. This will ensure that you’re eating enough of the right foods at the right times.

If you’re thinking about trying intermittent fasting, you must be pretty confident in your ability to go without food in the morning...and at lunch...and into the late afternoon (seriously, fasting is no joke). But what about skipping coffee while doing intermittent fasting? It might not be a food group, but I think we can all agree it is pretty essential.

A little background: Intermittent fasting may help improve blood pressure, reduce liver fat, and lower cholesterol on top of reducing body weight, according to the University of Michigan Health Lab. Why tho? Well, the science is still somewhat undercooked, tbh. Theoretically, there’s an exchange of sugar for energy that happens during intermittent fasting that could cause you to shed pounds.

When you deprive your body of calories, it goes into a temporary state of starvation and slowed metabolism that forces your fat cells to give up the glucose they’re storing in order to fuel your body, says registered dietitian Barbie Boules of Barbie Boules Longevity Nutrition. Over time, with repeated temporary fasting, this can lead to weight loss. (Fasting all the time would, in theory, permanently slow your metabolism and counteract the benefits, so you don't want to under-eat around the clock.)

But again, all of that's still just a theory. “We don't yet know conclusively what happens in humans [during fasting], and if it's any more beneficial than simply reducing overall calories,” says Boules. What's more, so far the studies that have shown those positive results have mostly been in rats, not humans.

If you’re still curious and in need of your coffee in the a.m., though, here's what you need to know about how an intermittent fasting diet will affect your coffee-drinking habits.

Can I combine coffee and intermittent fasting?

Because a cup of brewed coffee is fat-free and almost no-cal, it won’t screw up your fast...so long as it's black coffee, says Boules. All your regular coffee variations and add-ins will cost you fat and calories—and consuming fat and calories means you are no longer fasting.

According to the USDA, plain black coffee is around two to five calories (per cup). But once you start pouring in sugar, milk, or cream, you’re adding anywhere from 16 to nearly 100 more calories to your morning joe. So while coffee can be a decent way to feel like you’re consuming something during your fasting hours, make sure you’re drinking it black to keep your calories almost nonexistent. The more calories you feed your body, the more outside fuel it has to use as energy, which means it won't utilize the glucose stored up in your fat cells, in theory. Fast, broken.

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Acceptable Liquids with Intermittent Fasting – Dr.Berg

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But you don’t necessarily want to start a coffee-drinking habit just to soothe your hunger pains if you're doing intermittent fasting. Caffeine can temporarily speed metabolism and potentially take you out of that starvation mode. "But if you're [already] a regular caffeine consumer, the thermogenic effect is minimal,” explains Boules.

In other words, if you’re already addicted to an a.m. coffee, you should be okay: The calories are minimal and your body is adjusted to the caffeine. But if you were a decaf tea drinker before, don’t start chugging espresso, mmkay?

Can coffee enhance the effects of intermittent fasting?

Since coffee makes you feel revved up, it’s only natural to wonder if it can give you an added boost when you’re fasting. Here’s the thing: There’s no data to either support this idea or shut it down, so it’s really hard for experts to say one way or another.

But it’s unlikely that coffee will do much, if anything, to give you a weight-loss boost of any sort when you’re fasting, says Scott Keatley, RD, of Keatley Medical Nutrition Therapy.

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Black, unsweetened coffee “increases metabolic rate by about 3 to 4 percent,” Keatley says, noting that this can be seen in a very slight increase in your body temperature. “The effect peaks at about 90 minutes after consumption, and the effect is seen in subsequent cups of coffee as long as they are spaced out by about two to three hours,” he says.

Got all that? Cool, cool. Here’s the slight issue with this, Keatley adds: Fasting actually slows down your metabolism as your body tries to decrease your metabolic rate to conserve energy. So, while coffee might increase your metabolism slightly during a fasting state, your body is also operating at a slower speed. Essentially, you’re really not gaining anything special by drinking black coffee.

What can I put in my coffee that won't break my fast?

“The general rule for what to put in your coffee is that it basically has zero calories,” says Keri Gans, RD, author of The Small Change Diet. “In other words try and enjoy it black.”

But having your coffee black just might not be your ~thing~ and that’s okay. Keatley says you can add the following to your coffee and still not break your fast:

A sprinkle of cinnamon

A touch of nutmeg

A teensy bit of cocoa

Low-calorie sweeteners like Splenda

Unfortunately, buzzy supplements such as collagen powder or MCT oil *can't* be added to your cup of coffee, "as one serving does provide too many calories," Gans says. Ditto for a splash of milk or unsweetened almond milk in your coffee, she adds—it contains too many calories.

 Obviously, you can drink water—you can even punch it up with some fresh fruit or a squeeze of lemon for flavor as long as you aren’t actually eating the fruit. But Boules says you can also reach for unsweetened tea, which is zero calories without anything extra added to it.

What you can’t drink, however, are things like fruit juices, green juices, or smoothies. This trips people up sometimes, because we tend to think stuff in liquid form is calorie-free, just like water. But juices and smoothies are made with food, which means they have enough calories to break your fast.

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“The whole idea behind the alleged health-promoting benefits is actually fasting (i.e., zero calories or energy intake),” says Boules. “[If you’re] consuming something caloric during ‘fasting hours’ in the form of sweetened beverages, juices, or smoothies, you're not fasting.”

Remember, the whole concept of intermittent fasting relies on a prolonged, uninterrupted period of not consuming any calories (otherwise, your body won’t go into the state of starvation necessary for your insulin levels to drop and your body to burn fat).

Most people opt for a 16:8 diet—fasting for 16 hours per day and eating during an 8-hour window—though it's not totally clear as of now if 16 hours of intermittent fasting is the magic number of fasting hours to see weight-loss results. But, that's a reasonable rule to follow until science reveals more about IF. (A 2016 study actually proposed an 18-hour fast for maximum weight loss—but the sample size was tiny, only 11 people.)

Can I eat *anything* during my fasting window?

Unfortunately, Boules says that consuming any calories your body could convert to energy for fuel means you are not fasting anymore. Period.

What can you Drink while Intermittent Fasting?

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So what can you chew on? Well, it’s not terribly exciting, but feel free to reach for some sugar-free gum or hard candy with sugar alcohols or non-nutritive sweeteners like xylitol, which Boules says don’t affect your calorie intake or blood glucose in the way that regular sugar does, so you won't be breaking your fast. (But the artificial kinds could cause some bloating or mild GI upset, FYI).

But if you’re finding that you’re a raging hunger monster while doing intermittent fasting or just otherwise totally miserable, it’s okay to quit and try something else—fasting certainly is not for everyone. “If you are genuinely physically and emotionally nourished and satisfied [while] confining food to a set number of hours per day, do you,” says Boules. “If you're not, just understand this is not required to achieve your goal of good health.”

Caffeine lovers, rejoice: Certain kinds of coffee seem to help people with intermittent fasting. Intermittent fasting (IF) is a scientifically-supported health trend known for its benefits, from weight loss to improved insulin sensitivity.

Practicing intermittent fasting, you’ll cycle between specified periods of time without food and eating satisfying meals. This eating plan can encourage your body to rely on other sources of energy.

However, there’s a burning question: does drinking a cup of coffee during a fasting window undo all your progress? We’ve got the scientific answer, health benefits of fasting, and the best coffee.

TABLE OF CONTENTS

Does coffee break intermittent fasting?

How Black Coffee Affects Fasting

How Bulletproof Coffee Affects Fasting

How Coffee With Cream And Sugar Affects Fasting

Coffee For Each Type Of Fast

7 Benefits of Drinking Coffee While Intermittent Fasting

What can I put in my coffee that won't break my fast?

Are there risks to drinking coffee while fasting?

Other Fast-Friendly Drinks

DOES COFFEE BREAK INTERMITTENT FASTING?

Does coffee break intermittent fasting?Black coffee does not break intermittent fasting, as long as there are no additives. Studies have found that low-calorie or zero-calorie coffee beverages do not affect IF’s health benefits.

However, other types of coffee may have a detrimental effect on your fast. Here’s what to know before you sip.

HOW BLACK COFFEE AFFECTS FASTING

Black coffee (or the smoother taste of gold coffee) is the safest bet for those choosing a fast. One cup of coffee has 3-5 calories on average, offering only negligible amounts of protein, fat, and minerals. 

If you’re fasting to lose weight or improve metabolic health, a simple cup of black coffee won’t harm your results.

HOW BULLETPROOF COFFEE AFFECTS FASTING

Bulletproof coffee is blended with grass-fed butter, and often contains calorie-dense MCT oil, which the body converts to ketones. Individuals following the ketogenic diet typically use this buttery blend for an added fat boost.

However, coming in at an average of 320 calories per cup, it’s important to consume bulletproof coffee in moderation while fasting. And if you’re fasting for autophagy or longevity, you may want to stick to black coffee consumption instead. 

HOW COFFEE WITH CREAM AND SUGAR AFFECTS FASTING

While the safest bet for maintaining your fast is black coffee, some people simply can’t stand the taste. (That’s probably because they haven’t tried smooth gold coffee yet.) 

Drink COFFEE to Massively BOOST Fasting Benefits (Quickly)

For those who can’t live without creamer or sugar, choose high-quality, grass-fed dairy and use as few additives as possible. These will activate your gut, so if you’re fasting for gut rest, steer clear.

However, this exception only applies to a splash of cream or sugar in black coffee, not to your favorite latte or cappuccino. Those sugary additives will add calories that can break your fast or kick you out of ketosis, if that’s your aim.

COFFEE FOR EACH TYPE OF FAST

People fast for different purposes, and even black coffee can be harmful for fasting in some cases. Here’s what you need to know about each type of fast and coffee.

Can I drink coffee while fasting for gut rest?We have bad news: Coffee stimulates gastrin and triggers gut activity and gastrin, making it off limits for those fasting for gut health. If you can’t live without it, try a delicious low acid coffee for minimal side effects.

Can I drink coffee on the 16:8 diet?Yes, you can drink coffee on the 16:8 diet, even outside your eating window. The official protocol also allows for “a splash of milk” in your cup of joe.

Can I drink coffee while fasting for longevity?If you’re fasting to reduce inflammation, promote autophagy, and limit the effects of aging, it’s likely ok to drink black coffee (even a small dollop of cream and sugar). Just be sure to limit your intake!

Can I drink coffee on the 5:2 fasting schedule?The 5:2 fasting method restricts caloric intake on 2 days of the week, rather than eliminating calories during certain hours. As long as you stay within your caloric limits, you can have coffee, even with additives.

Can I drink coffee while fasting for metabolic health/weight loss?If you’re fasting for metabolic reasons or to reduce body fat, it’s likely safe for you to drink small amounts of black coffee. Experts are divided on bulletproof coffee and adding cream and sugar, so if you want to play it safe, skip those options.

As long as you continue to drink water and follow your meal plan, it seems that drinking coffee while fasting is perfectly fine for most.

BENEFITS OF DRINKING COFFEE WHILE INTERMITTENT FASTING

The benefits of intermittent fasting and the benefits of drinking coffee can go hand in hand. They share many similar effects that may stack on one another.

Much of the science around drinking coffee while intermittent fasting is still emerging, but what we do know is promising.

It seems that coffee while intermittent fasting leads to:

Reduced inflammation. Multiple studies have shown that intermittent fasting and coffee consumption both lead to reduced inflammation markers. Used together, the effects of caffeine and fasting may compound for increased anti-inflammatory activity. 

Better brain health.Both drinking coffee and intermittent fasting have demonstrated promise in slowing mental decline and protecting against diseases such as Alzheimer’s and Parkinson’s. 

Increased autophagy. Autophagy is the process by which the body breaks down old or damaged cells and regenerates new ones in their place. This allows the body to repair and heal on a cellular level, decrease inflammation, and more. Fasting is linked to higher levels of autophagy, and coffee boosts autophagy as well in animal studies. Together, they may help the body fight aging, disease, and inflammation at greater rates.

Boosted metabolism. Both fasting and caffeine increase the body’s metabolic rate, speeding up weight loss and promoting fat burn.

Ketosis.If you’re following a keto diet or fasting to reach ketosis, recent research indicates that caffeine may promote ketone production in the brain.

Improved insulin sensitivity.Both fasting and caffeine can help manage insulin resistance, lower insulin levels, and reduce the risk of type 2 diabetes. For this benefit, you’ll want to opt for a light roasted coffee, which more effectively manages blood glucose.

Lessened hunger. If hunger pangs are a reason you’ve been avoiding IF, coffee may be able to reduce the sensation of hunger. Many people say that caffeine, and warm beverages, help them to feel full. 

It’s safe to say that caffeine can complement the effects of intermittent fasting when taken black or with very little added cream and sugar. 

Does Bulletproof Coffee Break a Fast? – Dr.Berg

WHAT CAN I PUT IN MY COFFEE THAT WON'T BREAK MY FAST?

What can I put in my coffee that won't break my fast? Many people put small amounts of the following additives into their coffee to avoid breaking a fast: 

Nutmeg

Cocoa

Cinnamon

Almond milk

Himalayan sea salt

Coconut oil

One teaspoon of any of these natural additives is almost calorie-free and may be suitable for use during a fasting period.

On the other hand, you’ll want to avoid artificial sweeteners like Stevia, as they have been demonstrated to increase sugar cravings and hunger. You’ll also want to avoid more than a tiny helping of sugar, as it contains 16 calories in a single teaspoon. 

ARE THERE RISKS TO DRINKING COFFEE WHILE FASTING?

If you’ve been diagnosed with high blood pressure, talk to your doctor or dietitian before drinking coffee in a fasted state. Caffeine on an empty stomach may raise blood pressure, making it the wrong choice for these patients.

Drinking more than 400mg of caffeine per day can come with its own health risks over time, like poor sleep, stomach problems, and even withdrawals. Don’t create a dependence on caffeine to get you through your fasting windows.

Some people fast to reset their gut or address digestive problems. If this is the case, you may want to avoid or limit coffee during your fasts to prevent triggering hormone production and the digestive process.

Highly acidic coffees can irritate some stomachs that are already prone to gastric issues. 

As with any significant dietary or lifestyle change, discuss fasting with your doctor before starting any fasting plan.

OTHER FAST-FRIENDLY DRINKS

Perhaps you don’t like coffee? Try some of these alternatives instead!

Herbal teaslikegreen, black, and rooibos teas are popular alternatives to coffee.

Fruit-infused water(but don’t eat the fruit!). A very small amount of fruit infusion can add a tasty flavor to your water without spiking your carbohydrate intake.

Flavored coffee blends without high-calorie additives, like Golden Ratio.

Most experts recommend steering clear of diet soft drinks, even those with zero calories. Their chemicals and additives can irritate the digestive tract or spark cravings for sugar and carbohydrates.

Another surprising potential pitfall: Green juices. Though they seem harmless, these can spike insulin levels, transferring you out of a fasted state.

THE BEST COFFEE TO DRINK ON YOUR FAST

What is the best kind of coffee for intermittent fasting? The best kind of coffee for intermittent fasting is gold roast or another light roast coffee. These blends contain high amounts of antioxidants and low amounts of acid that won’t irritate the digestive system. 

If you don’t like to drink regular coffee black, you’ll be delighted by our smooth flavors with no bitterness. Start with our low-acid Chai Spiced Gold Coffee Pouches. You’ll still get all of the fasting benefits, but with all of the flavor you’ve been missing.

If you drink your coffee black, will it break your Intermittent Fast? Today, we're diving into all the details you need to know about black coffee and Intermittent Fasting.

does black coffee break a fastdoes black coffee break a fast

Does Black Coffee Break a Fast?

Whether you're following a true fast or a fasting mimicking approach, black coffee without anything else added will not break your fast. Coffee doesn't contain significant nutrients to block the gut healing mechanism of Intermittent Fasting, called the Migrating Motor Complex (MMC). For some people, the caffeine stimulation alone might be enough to inhibit the MMC, but for others it won't. You can check out the perks of a true fast with THIS blog post. 

Definitive Test Round 2! Will Keto Coffee, Coconut Oil, or Ghee Break Your Fast? We Ran The Tests

From a fat burning perspective, coffee does not contain any nutrients that will spike the storing hormone insulin. This means that by drinking black coffee during your Intermittent Fast, you will not turn off fat burning and therefore still reap the benefits of fat burning during the fast.

Related: What Breaks a Fast? [True vs. Fasting Mimicking] 

does black coffee break a fastdoes black coffee break a fast

How Much Black Coffee Can You Drink While Fasting?

Is there a limit to how much coffee you can have while fasting? Not necessarily, however there are concerns with drinking too much coffee beyond your personal caffeine tolerance. Drinking too much coffee beyond what your body can quickly metabolize may lead to poor quality sleep. Although this might not seem to have any initial affect on fasting specifically, it does negatively affect weight loss and wellness goals. Poor sleep can lead to increased stress hormone (cortisol) levels and increased hunger hormone (ghrelin) levels the next day.(1) It also can lead to increased insulin resistance, making it harder to burn fat as fuel.(1)

So rather than an IV drip of coffee, try keeping your coffee (and overall caffeine intake, for that matter) to a level that still supports high quality sleep. This can vary from person to person, so you can experiment with what works for you. For myself personally, I stick to one 16 oz. cup of coffee per day.

Related: Will A Splash Of Milk In Your Coffee Break A Fast? 

does black coffee break a fastdoes black coffee break a fast

What Can You Add To Coffee While Fasting?

Once we transition from black coffee to adding in other ingredients, we move away from the gut healing perks of Intermittent Fasting. However, you can still reap the fat burning perks of Intermittent Fasting while adding ingredients into your coffee. The goal is to make sure any ingredients added in will not spike the storing hormone insulin. Otherwise, this will break your fast and shift you out of fat burning. 

The ingredients that spike insulin are those that contain protein or carbohydrates. Fat does not significantly spike the storing hormone insulin, so pure fat products (such as grass-fed butter, ghee or coconut oil) can be used in coffee without it breaking this type of fast. You can check out eight coffee recipes that use this approach with THIS blog post.

Intermittent fasting is a popular diet pattern that involves cycling between periods of eating and fasting.

Research suggests that intermittent fasting may promote weight loss and reduce risk factors for certain chronic conditions, such as heart disease, diabetes, and Alzheimer’s disease (1Trusted Source).

If you’re new to intermittent fasting, you may wonder whether you’re allowed to drink coffee during a fast.

This article explains whether intermittent fasting allows coffee during fasting periods.

Black coffee won’t break your fast

Drinking moderate amounts of very low- or zero-calorie beverages during a fasting window is unlikely to compromise your fast in any significant way.

This includes drinks like black coffee.

One cup (240 ml) of black coffee contains about 3 calories and very small amounts of protein, fat, and trace minerals (2Trusted Source).

For most people, the nutrients in 1–2 cups (240–470 ml) of black coffee aren’t enough to initiate a significant metabolic change that would break a fast (3Trusted Source, 4Trusted Source).

Some people say that coffee suppresses your appetite, making it easier to stick with your fast in the long term. However, this claim remains scientifically unproven (5Trusted Source).

Overall, drinking coffee moderately won’t significantly disrupt your intermittent fast. Just be sure to keep it black, without any added ingredients.

SUMMARY

Black coffee is unlikely to hinder the benefits of intermittent fasting. It’s generally fine to drink it during fasting windows.

Coffee may bolster the benefits of fasting

Surprisingly, coffee may enhance many of the benefits of fasting.

These include improved brain function, as well as reduced inflammation, blood sugar, and heart disease risk (1Trusted Source).

Metabolic benefits

Chronic inflammation is a root cause of many illnesses. Research suggests that both intermittent fasting and coffee intake may help reduce inflammation (1Trusted Source, 6Trusted Source).

Some research suggests that higher coffee intake is associated with a decreased risk of metabolic syndrome, which is an inflammatory condition characterized by high blood pressure, excess body fat, high cholesterol, and elevated blood sugar levels (7Trusted Source, 8Trusted Source).

Does Coffee break a fast? The current studies.

Studies also link coffee intake to a decreased risk of type 2 diabetes. What’s more, up to 3 cups (710 ml) of coffee per day is associated with a 19% reduced risk of death from heart disease (9Trusted Source, 10Trusted Source, 11Trusted Source).

Brain health

One of the major reasons intermittent fasting has surged in popularity is its potential to promote brain health and protect against age-related neurological diseases.

Interestingly, coffee shares and complements many of these benefits.

Like intermittent fasting, regular coffee consumption is associated with a reduced risk of mental decline, as well as Alzheimer’s and Parkinson’s diseases (12Trusted Source).

In a fasted state, your body produces energy from fat in the form of ketones, a process linked to improved brain function. Early research indicates that the caffeine in coffee may likewise promote ketone production (13Trusted Source, 14Trusted Source).

Intermittent fasting may also support brain health through increased autophagy (14Trusted Source).

Autophagy is your body’s way of replacing damaged cells with healthy ones. Research suggests that it may safeguard against age-related mental decline (16Trusted Source).

Furthermore, a study in mice tied coffee to significantly increased autophagy (17Trusted Source).

Thus, it may be especially beneficial to include moderate amounts of coffee in your intermittent fasting regimen.

SUMMARY

Coffee shares many of the same benefits as fasting, including reduced inflammation and improved brain health.

The Benefits of Intermittent Fasting for Women ft. Dr. Molly Maloof || HVMN Podcast Ep. 75

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Added ingredients could reduce fasting benefits

Although coffee alone isn’t likely to break your fast, added ingredients could.

Loading up your cup with high-calorie additives like milk and sugar can disrupt intermittent fasting, limiting the benefits of this dietary pattern.

Many popular health and media outlets claim that you won’t break your fast as long as you stay under 50–75 calories during each fasting window. However, no scientific evidence backs these claims.

Instead, you should consume as few calories as possible while fasting.

For instance, lattés, cappuccinos, and other high-calorie or sweetened coffee drinks should be off-limits during your fasting windows.

While black coffee is the best choice, if you have to add something, 1 teaspoon (5 ml) of heavy cream or coconut oil would be good options, as they’re unlikely to significantly alter your blood sugar levels or total calorie intake.

Other considerations

A single cup (240 ml) of coffee contains about 100 mg of caffeine (2Trusted Source).

Consuming too much caffeine from coffee could lead to side effects, including heart palpitations and temporary increases in blood pressure (18Trusted Source).

What Breaks a Fast While Intermittent Fasting? (7 DRINKS THAT WON'T BREAK YOUR FAST!)

One study found that high coffee intake — up to 13 cups (3.1 liters) per day — resulted in increased fasting insulin levels, suggesting a short-term decrease in insulin sensitivity (3Trusted Source).

If you’re using intermittent fasting to improve your fasting insulin levels or increase your insulin sensitivity, you’ll want to moderate your coffee intake.

Moreover, excessive caffeine intake could harm your sleep quality. Poor sleep can harm your metabolic health over time, which could negate the benefits of intermittent fasting (19Trusted Source, 20Trusted Source).

Most research indicates that up to 400 mg of caffeine per day is likely safe for most people. This equates to about 3–4 cups (710–945 ml) of regular coffee per day (18Trusted Source).

SUMMARY

If you drink coffee during your fasting periods, avoid high-calorie, high-sugar additives, as they may break your fast.

WERBUNG

Should you drink coffee while fasting?

Ultimately, drinking coffee during a fast is up to personal preference.

If you don’t like coffee or don’t currently drink it, there’s no reason to start. You can obtain many of the same health benefits from a diet rich in whole, nutritious foods.

However, if a hot cup of joe seems to make your fast a little easier, there’s no reason to quit. Just remember to practice moderation and avoid extra ingredients.

Will Bulletproof Coffee Break Your Fast? (FAST FRIDAY FAQ)

If you find that you’re overconsuming coffee or having trouble sleeping, you may want to cut back and focus solely on intermittent fasting.

SUMMARY

Drinking a moderate amount of black coffee during intermittent fasting is perfectly healthy. Still, you’ll want to moderate your intake and avoid most additives like sugar or milk.

The bottom line

You can drink moderate amounts of black coffee during fasting periods, as it contains very few calories and is unlikely to break your fast.

In fact, coffee may enhance the benefits of intermittent fasting, which include reduced inflammation and improved brain function.

Nonetheless, you should steer clear of high-calorie additives.

Minimum fasting length required for autophagy | Guido Kroemer

It’s also best to watch your intake, as overconsumption can harm your health.

You wake up on day 1 of your fast, pour yourself a steaming cup of coffee, bring it to your lips, and then, just as you’re about to take a sip… oh wait: “Am I allowed to have this?” It smells soooo good, but will it derail your fast?

Probably not. But it depends on your goals.

Most people fast for one of three reasons: weight loss/metabolic health, gut rest, or longevity. Whether coffee breaks your fast depends on why you’re fasting. It also depends on how you drink your coffee. Do you take it black? With cream? With butter? So let’s pour our coffee talk through that filter.

Black Coffee

Coffee itself has almost no calories, so it already has that going for it. Several studies have examined whether fasting still demonstrates health and disease-prevention benefits if the people fasting drink coffee. The answer: yep! The benefits are intact. These studies also considered whether people got those same benefits from a restricted calorie fast (RCF) accounting for less than 25% of energy needs, and saw the same result.

One literature review demonstrated that coffee was associated with a decrease in insulin sensitivity, but scientists have observed those same short-term effects in fasting in general, with or without coffee. During nutrient deprivation, cells become slightly more insulin resistant likely due to the body prioritizing fuel to go to the brain instead of other cells in the body. This was also a short-term study, so further research would be necessary to show whether coffee has any detrimental effects on insulin sensitivity in the long term. Conversely, there have been many long-term studies linking regular coffee consumption to positive health benefits including reducing the risk of type 2 diabetes.

Another study showed that consumption of both caffeinated and decaffeinated coffee trigger autophagy in mice, which is good news for longevity. The authors of this study related the increase in mTOR inhibition and other cellular processes to the polyphenols in coffee. This same study hasn’t been replicated in humans yet, so we have to take these results with a hefty grain of Himalayan sea salt.

What if you’re fasting for gut rest? Even though black coffee has negligible calories, it does trigger some digestive functions. Coffee stimulates gastrin (a hormone that triggers the secretion of gastric acid) and gallbladder contraction, both of which have an impact on our gastrointestinal tract. Coffee intake may also elicit a reflux sensation, which isn’t ideal for those with heartburn issues.

The Verdict:

Fasting for metabolic health/weight loss: likely does not break a fast

Fasting for gut rest: does break a fast

Fasting for longevity: likely does not break a fast

Butter (Bulletproof) Coffee

Butter coffee, popularized by the bulletproof coffee brand, typically has added butter and/or medium chain triglyceride (MCT) oil. Even though MCT oil is calorically dense, it’s been shown to improve insulin-mediated glucose metabolism. Plus, the body easily converts MCTs into ketones to use for energy. Doctors have also used MCT oil to induce ketosis in the management of epilepsy, demonstrating that the consumption of MCT oil can still produce a ketogenic environment.

Butter and MCT oils have a different chemical composition though. MCTs are produced from coconut oil and, as the name suggests, are 100% made-up of medium-chain triglycerides. Butter, on the other hand, is mostly composed of long chain triglycerides (LCTs). MCTs and LCTs have a different effect on our gastrointestinal system. MCTs are absorbed directly through the portal vein and taken immediately to the liver, whereas LCTs stimulate pancreatic enzymes and require the release of bile into the GI tract. So, butter does trigger some digestive processes while MCTs are less likely to do so.

Butter also has a small amount of protein in it. Typically, protein inhibits autophagy, but butter contains such a small amount it’s unlikely to matter. MCT oil contains no protein at all, but it is highly caloric. Energy restriction is also important for autophagy, so overconsumption of butter or MCTs may not provide the low nutrient environment necessary for autophagy’s longevity benefits. For example, a typical bulletproof coffee calls for 2 Tbsp. butter and 1 Tbsp. MCT oil, which provides ~320 kcal. It’s possible that this amount of energy intake either slows or stops the longevity benefits of fasting.

Can I Have Cream in Coffee When Intermittent Fasting?

The Verdict:

Fasting for metabolic health/weight loss: likely does not break a fast

Fasting for gut rest: though MCT oil has minimal impact on the digestion, coffee and butter break a fast focused on gut rest

Fasting for longevity: likely breaks a fast

Coffee + Cream

Plain, high-quality dairy by itself likely does not contribute to weight gain or increased risk of metabolic disease. One study was even able to show an association between consumption of trans-palmitoleate (a fat found in milk) and lower fasting insulin levels. However, quantity is key since a couple Tbsp. of cream/milk in coffee is very different than a few cups.

Cream, milk, and other dairy products contain carbohydrates, protein, and fat that do require digestion, so the gut is activated after consumption. Research is limited on dairy and its role in autophagy, but a few studies have shown that high-quality dairy consumption does not increase risk of chronic disease.

The Verdict:

Fasting for metabolic health/weight loss: likely does not break a fast in small quantities

Fasting for gut rest: breaks a fast

Fasting for longevity: likely does not break a fast, but research is limited in this area