Any thoughts appreciated! This is where things seem a little backward. Ask a Health Coach: Who’s Nutrition Advice Should I Follow? After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples. Come on. Getting rid of the coffee lost the bloats and constant gurgling. And Also, I appreciate This App! For me, a true fast would be without the caffeine. If you’re a complete neophyte to the idea of intermittent fasting, you’ll get a lot out of this article, but you really should check out the basics first. Will Splenda in your coffee ruin your weight loss results? I’m not talking syrups but actual flavored coffee beans from a local coffee shop. Thank you! I am not a coffee drinker. Way back in 1945 it was discovered that intermittent fasting extended life in mice. Terrific article. I don’t drink coffee, but is it worth it for me to start? Are there supplements to avoid in order to avoid breaking the fast or dropping out of ketosis or autophagy? I assume because it’s processed it must be bad, but what impact does it have in our diets and especially with fasting? I’ve been following you for some time and just want to thank you for the resources and products you provide. What do you think about take Green tea for daily routine? Take heart in that. I mean cinnamon and orange peel or raspberry or blueberry etc. basically still zero calories but I’ve been told the flavors trick the body and mind and it won’t go into aphagy, or causes insulin resistance etc. That. We can all conclude that black coffee does not break a fast. This is a very good thing because it means intermittent fasting falls into the category of “simple enough that you’ll actually do it, but meaningful enough that it will actually make a difference.”. I’ll be doing a post soon on supplements and fasting and will be sure to cover fiber supplements as well as others you mention. Do we fermint coffee? Because we don’t enter the fasted state until 12 hours after our last meal, it’s rare that our bodies are in this fat burning state. Bulletproof Coffee curbs cravings, boosts energy and supports ketone production, so … , Emma, I’ll be doing a post in the coming weeks on non-dairy milks. Now didn’t lose anything past week, so I did a dry fast for a test, but only once, didn’t do a thing for me, didn’t loose anything, major bummer. One of the most common goals of intermittent fasting is reducing overall caloric intake, but for many people, the more important goal is metabolic: boosting insulin sensitivity and increasing fat-burning by triggering ketosis. What are your thoughts on Swerve? Just my 2c. Herbal or black with fat like butter and MCT? Best — M. Absolute bullshit. Today, I'm sharing exactly what you need to know about Splenda and Intermittent Fasting to achieve your weight loss goals. I have heard of people getting really messed up on it like some guys who stole it from a rehab kitchen and ended up lying on the floor disoriented and hallucinating in delusional pychosis. Intermittent fasting is quite an efficient way for weight loss and also boosting your health but it does come with certain precautions. I was hoping for honey, but alas didn’t see it. If you do it for the health benefits, adding either to your coffee would be counter productive. (Here’s the study.) What about decaf coffee? These goals can determine what you can add to your coffee … Please include coffee with plain milk (full, semi, skimmed options). More about nutmeg. It's a common and reasonable concern. Don’t get me started, eh? Best to you — M. That’s an excellent article about coffee and how it related to fasting. Good to hear, Marcus. I find that I feel muuuuch better when I abstain from caffeine, but love my coffee so still drink decaf. To begin with, I’ll make the case that you shouldn’t worry too much about this stuff. Bulletproof Coffee is the cheat code that works with intermittent fasting and makes it easier. I just started keto last week. So when ordering a coffee is a cappuccino with skim milk a no go? I add macca, fenugreek & cordyceps mushroom poweder. I recently read that the ingestion of the caffeine is what breaks the fast as the liver is activated to metabolize the stimulant. Intermittent fasting is just the opposite — it’s difficult in the contemplation but easy in the execution. Sometimes tumeric/black pepper & moringa. I would just have water, but a coffee first thing the next day, that lost me 20 pounds in 30 days. Best — M. I love how you broke this all down. It’s a way of scheduling your meals so that you get the most out of them. Keep sharing in future as well. It’s certainly got a ridiculous amount of sugar though so I plan on trying to ferment it. It’s not a binary on-off switch. I also listened to that podcast. Intermittent Fasting can seem so deceptively simple: just... don't eat for a bit. Detailed in a way that answers all my questions! Love this post about coffee not interfering (what a relief!) Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. Thanks. With all that said, the main reason people try intermittent fasting is to lose fat. Good thing coffee doesn’t appear to hamper autophagy. Precautions to be taken during intermittent fasting. What about all the things people like to add to coffee? This was great to read. And because you’ve only got fat “coming in,” you’ll quickly start generating ketone bodies. It’s fine. Thanks Mark, I’ve been looking forward to more insight into coffee and fasting. Will this seriously jeopardize our Ketosis?? Amazing content. After holding it up to the light to examine and making sure there was nothing floating in it and then smelling it, I decided to keep it. However, intermittent fasting allows me to eat one less meal, which also means planning one less meal, cooking one less meal, and stressing about one less meal. That gives it a significant protein and carb load that will inhibit the effects of the fast. Does Apple cider vinegar ( with water ) break I.F? My issue with your article is you make a claim that caffeine helps which may be but coffee is more than caffeine it was organic material. You’re better than that. granulated or brown sugar? Thanks for that simple yet complete answer. First ingredient in those is “corn syrup solids.” No thanks. Just avoid psychotropic doses. Finally, this comprehensive analysis of many studies on fasting and disease has concluded that fasting appears to not only reduce the risk of cancer, but also cardiovascular disease. It’s not a nutrition problem, it’s a behavior change problem. It’s fun, even if it gets us into trouble sometimes. Autophagy is one of the ways in which we keep our cells healthy and maintained, pruned, and trimmed of damaged bits. I just drink it as is, nothing added. I drink black flavored coffee. Bulletproof Coffee curbs cravings, boosts energy and supports ketone production, so … Fasting is not addressed at all in that study, and coffee consumption while intermittent fasting is what this article is addressing. Intermittent fasting is not a diet, it’s a pattern of eating. Hello Last time I did the fasting, it was one day on one day off, I stopped when I stopped losing weight. Thanks for the efforts you put in digging out the stuff. You can drink moderate amounts of black coffee during fasting periods, as it contains very few calories and is unlikely to break your fast. Are the muscles in general more adept at using ketones than the rest of the tissues? And we’re not just talking about sweets and pastries. The net benefits are still there, so don’t listen to people who say otherwise (they’re not as lean as I am, and never will be). Have you tried allulose? Thank You for the information. And I’m not talking creamers etc. I have a super active job so multiple times a week I can really feel I need a breakfast to be at my best. Does Splenda break a fast? I had a thought while reading your article here. If we want to talk semantics, technically coffee (with or without creamer or sugar) breaks a calorie fast (abstaining from all form of calorie intake), but does not break a solid food fast (only drinking liquids), or a semi/modified fast (consuming very few calories). At first I was eager for the bit of caffeine, which I woke up feeling was quite a necessary hack today as I’m a bit run down and felt like a zombie, then I decided to just wait and make a minor walk to a drop-in center and load up on free coffee there, which was the plan for the afternoon anyway. This is a given. This has hugely improved concentration, irritability and irrational emotions, and my sleep. Just a quick question, please. The “cream” coffee shops tend to set out for customer use is actually half-and-half: half milk, half cream. Why is there no mention of coconut milk or coconut cream ? It’s a “whole legume” powder, so it has carbs, protein, and fat. I consumed a bunch of nutmeg a couple times in an attempt to get high back when I was 16 or so. What about taking biotin/collagen pill-based supplements and/or fish oil (pill) supplements? This is where intermittent fasting shines because it’s remarkably easy to implement once you get over the idea that you need to eat all the time. There’s just one problem: who wants to starve themselves in the name of living longer? I see you recommend heavy cream instead of half and half. But if I think about going on a low–fat diet, it looks easy. Sounds Devine. This is a physiological measure the body takes to preserve what little glucose remains for the brain. Protein ingestion interrupts autophagy. Your email address will not be published. Kefir is amazing, I can tell you that from personal experience. I’m trying to work out what the heck is happening with regard to energy use by my muscles during the run. Unlike Stevia, it may have a mildly stimulating effect on insulin production. Does unsweetened coconut milk, light or regular in a coffee affect fasting? I’m glad you mentioned Dr. Panda. How you tweak it to fit your own dieting style is up to you. I’m wondering if the antibiotics (the kind I’m on don’t necessarily have to be taken with food) or my other regular vitamins will inhibit autophagy? I do prefer black tea. Will these break my fast? So for now I’m just going with the flow and listening to my body. I’m interested in what is happening in these early stages of keto adaptation as well as after I’m fully keto-adapted. Sorry! Well this comment doesn’t have all that much to do with coffee. Intermittent fasting provides additional simplicity to my life that I really enjoy. I also add cinnamon (which you have addressed). The reason caffeine ever gives positive benefits to ANYONE is because that person is already IN caffeine withdrawl, therefore injesting caffeine reverses the damage temporarily that it already caused. Do Coffee Brewing Methods Matter for Health? Am currently researching how coffee may be increasing my cortisol. Order black coffee: drip, pour-overs, espressos, Americanos. If you want to read about tea and fasting, this is a pretty amazing place to go –. When I look on the carb count for half n half it is still only a gram. There is no single answer to the question and that’s entirely okay. Another great article though, looking forward to meeting you at Paleo FX this year. Where there are zero calories in artificial sweeteners, (thus making them technically fasting-friendly), many will negate the benefits of your fast. We can all conclude that black coffee does not break a fast. This study of 10 cancer patients suggests that the side effects of chemotherapy may be diminished by fasting before treatment. 1/2 teaspoon cordycepts mushroom powder. I’m still seeing no information about drinking coffee with milk in it (during fasting hours). Can it be done?Here’s what I found out: I started the morning off with a fasting blood sugar of 110 which seems a little high for me, but continued on anyway. In other words, you get the benefits of a longer life without the hassle of starving. and will it break my fast if I drink the BCAA after my workout and later in the morning drink the black coffee? When insulin is present, all fat burning stops. What’s the impact of Honey? Can I Have Cream In My Coffee While Intermittent Fasting? I see no mechanism by which stevia could make the situation worse without a meal. That’s a new trend these days. 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. How about Mushroom coffee & teas? Thanks for dealing with this very common question. Occasionally I brew my own simple wines (basically any kind of juice with sugar and yeast – let it sit for probably at least a week in a bottle with a cap on loose so the C02 can “burp”), which I should maybe do more of because it’s a money saver. My weight loss has now significantly slowed which I’m not overly concerned about but thought I’d try 24-hour fasting which … I’m on day 6 and have confirmed that I’m doing it right (using ketostix for now). Thanks Mark, this post was *really* helpful. This is one of the reasons why many people who start intermittent fasting will lose fat without changing what they eat, how much they eat, or how often they exercise. Mark, some of the coffee beans we buy are flavored (i.e. I don’t drink a ton of water during the fast now because when I have my first cup of coffee on the eat day, at noon, but won’t actually eat anything till like 2pm, my digestion goes into overdrive, and a ton of water and no food, side effects, not good, LOL. Black tea, in particular.. Jen, we’ll be following up with a post on tea and intermittent fasting in the coming weeks. A great post on what good coffee can do to the body and how we should drink it. ? I am gonna also try in this coming Ramadan’s fast-breaking with a sip of coffee. If you understand blood sugar and fasting and insulin, you’ll know when your blood sugar spikes within 30 minutes as showed, insulin comes to the rescue in the body to capture that sugar in our blood stream. I’d like some helpful honest advice regarding a coffee substitute made from malt and chicory. Is there really a big difference between cream and half n half to warrant one acceptable and one not? That said, remember that ketogenic diets increase autophagy too, and those definitely include food. I buy organic green coffee beans, I roast them then cold brew them. That’s basically my experience with nutmeg, so in both cases it was pretty much pointless. I have looked around desperately for info but can’t find anything reliable and I’m hoping you can help. Is this true? Adding a little dose of creamer to your coffee is acceptable and will not completely break your fast, but rather might just slow down your fat-burning state. Some say the fact that coffee triggers a metabolic response means it breaks the fast. honey contains extremely high amounts of sugar so honey does break the fast. Thanks. That gives it a significant protein and carb load that will inhibit the effects of the fast. I have the same question too! I’ve been fasting every Monday for the past 3 years. Hello all IF lovers.. But pure fat has little to no effect on insulin, blood glucose, or any of the other measurements that indicate a “broken fast.”. … Although it’s tough to overcome the idea of going without food, once you begin the regimen, nothing could be easier.”. This is where things seem a little backward. It makes life a bit simpler and I like that. And like Mark said, less atophagy is still some autophagy. The three most common reasons people fast are for weight loss/metabolic health, gut rest, or longevity. So let’s dig right in. Depends on the benefits you’re seeking (and what you put in the coffee). As I read it stevia doesn’t break the fast, correct? I’m wondering about full fat coconut milk or coconut cream…, Hello, thanks for you article is very helpful for us. Does zero calorie and suger free energy drinks break IM fasting? So, even black coffee, tea and just flavored water could activate your digestive system enough to interfere with a fast. 1/2 teaspoon fenugreek powder Additionally, intermittent fasting is a good way to keep muscle mass on while getting lean. A recent study found that taking caffeine acutely upregulates ketosis in humans. Milk or creamer in your coffee isn’t going to ‘ruin’ your fast or any of the benefits of coffee. Immediately afterward, my ketones registered as “trace” despite eating the same way as I had on the all the other days that I had registered high amounts of ketones. I don’t have plans to try it again. Over the long term, fasting is an effective way to improve insulin sensitivity and glucose tolerance. thanks! I can’t drink black drinks, what other drinks can I drink while I’m fasting? What say you? Yes. You may add MCT oil … I love reading it completely, Excellent information.Thanks for the beneficial article Mark. Nothing beats a bowl of pasta. You’re ingesting calories (depending on how much fat you add, it could be a significant number of calories), and calories break the fast. What about tea? But, since I have decided to lose weight, my friend suggested me to leave the milk coffee. I have 3 cups of coffee on Monday, each with 1 T of half-n-half. According to your article, it appears that coffee actually improves the effects of fasting and ketosis. When considering whether a food, beverage, or supplement might break a fast, it’s important to first consider what your goals are around fasting. It’s a great liberation. Is this true? I didn’t lend my ear to her suggestion until I read your detailed article. Although I like nutmeg its taste can be very overpowering in large amounts and for a long time after that I could “taste” it every time I drank Coke, which at least made me stop drinking Coke for a while. If your body is asking, there’s a reason. So I’m guessing that you still would get many of the same benefits mentioned above by having decaf coffee. When you’re intermittent fasting, it’s tempting to reach for a cup of coffee or a piece of gum for a boost during that no-food phase. Coffee does make fasting easier, especially if you are a regular coffee drinker. Adding too much of the cocoa powder with fat included will reduce the effects of fasting. Weight Loss Disclaimer/Terms & Conditions. It’s delicious and makes me feel energized without the jitters. I can’t STAND artificial sweeteners of any kind, but this is derived from actual sugar but is undigested by the human body so just passes through your system. Whereas creamer does contain calories and technically means you’re no longer fasting. Drink black coffee, preferably without sugar, a few times on fasting days. Thanks for your note. For me, that little bit of cream does not stop me from getting the results that I desire. I will say I don’t recommend huge doses. Thank you for publishing this article and slowing down the hamster wheel in my brain for at least the morning! Depends on who you ask. The second time was with the same friend and we boiled whole nuts with some crude grade dark chocolate and leaves from at least one type of wild plant that we thought might be hemp or a relative because it looks fairly similar. Well, this is where the information you’ll find in today’s society is conflicting. For example, I stay on a low–carb diet almost all the time. How dont people see this? However, simple mistakes like eating or drinking the wrong foods or beverages while fasting can negate many of the benefits people seek. Although I didn’t really feel “high” I was kind of out of it, even somewhat through the next day (which was kind of interesting because it was my first tackle football game (a scrimmage before the actual season games started, but same thing – I did alright at least)). Actually, Dr Panda has a fasting mimicking diet, where calories are consumed but your body thinks it is still fasting. Instead, I always prefer to have creamy, frothy milk coffee, and also love to include chocolate syrup. The Dos and Don’ts of Using Coffee while Intermittent Fasting Dos. This run also put me into a complete torpor for the rest of the day, no energy and totally sluggish brain (muscles are apparently outcompeting the brain for ketones in the early stages of keto-adaptation as you indicated in your book). Drinking 1-2 cups of coffee while fasting (240-470 ml) is not enough to break a fast for most people ( 4 ) ( 5 ). This finding is also supported by another study which used alternate day fasting with cancer patients and concluded that fasting before chemotherapy would result in better cure rates and fewer deaths. Hi Mark, I think you make a strong case for using coffee to enhance a fast. Great job .. :))))). You fail to back up with references, all you said with scientific discoveries. Hopefully Mark will cover all this. Great information, Mark. For example, this study found that intermittent fasting was an effective strategy for weight loss in obese adults and concluded that “subjects quickly adapt” to an intermittent fasting routine. More specifically turmeric, cloves, ginger, or cayenne? No cream or sugars of any kind. Though I’m not officially an expert, I did have great success losing 10 pounds in one-month intermittent fasting with minimal exercise. I recall my buddies doing that when I was a teen but never resolved to try that psychedelic. 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. I have been doing 16/8 Intermittent fasting for about 3 weeks and try really really hard not to have my coffee before the 16 hour window. I expect it would interfere with fasting, but I would strongly suggest adding it to your eating window! Does Coffee Creamer Break Your Intermittent Fasting? Just curious why I almost never see anyone mention that coffee does indeed have calories in it as well? It had many unexpected positive effects for me. (As expected, it doesn’t seem like fat oxidation is all that efficient yet.) How true is that? Your email address will not be published. It really answered all of my questions. Adenosine monophosphate-activated protein kinase, or AMPK, is an enzyme that inhibits fat storage and promotes fat burning. One of the most common things added and yet it’s not on the list above. And moreover, incredible thing is, it gets the coffee with a combo and its effects. Does it have a similar impact to the fast as you describe collagen in this post? I remember going to the freezer and taking out the pizza, but then when my mom got home she wondered why I had just left it on the floor outside the freezer, which I did not remember doing. So, now that we’ve covered the basics about intermittent fasting, it’s time to … With sugar free creamer of you and your community – you inspired me to leave the milk coffee and. So likely does break the fast. long life fasting Dos provides additional to! 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