There is so much conflicting information on the web as to whether this or that will “break your fast” so I’ve decided to take it upon myself and test some of our favorite morning drinks to see just exactly what it does to our body! Intermittent fasting is an eating pattern that alternates periods of eating with periods of either not eating or taking in minimal calories. But be it as it may be we need a little conviction because life is involved. It might be a lot harder to stay vegan, but... Roasted Bone Marrow with Rosemary & Garlic, My Favorite Way to Play: Ultimate Frisbee, 5 Ways My Workouts Have Changed in My 60s, This has got to be one of the most frequent questions I see: “Does coffee break a fast?”. I also add cinnamon (which you have addressed). There’s just one problem: who wants to starve themselves in the name of living longer? If coffee stops ketosis, it’s probably breaking the fast. That’s about it for coffee and fasting. I’ve found it easier to prevent hunger while fasting by not introducing any flavor, I stick only to filtered water. It’s delicious and makes me feel energized without the jitters. I might play around with having collagen later in the day, if I’m not so busy on those days, or sometimes just going for black coffee instead. What if you’re drinking somewhere around 60oz of black coffee in a 6 hour period. This information is good. When you’re just starting with intermittent fasting, taming your “sweet tooth” may not be an easy task. If you add cocoa, use defatted cocoa powder. A great post on what good coffee can do to the body and how we should drink it. this is depends on which type of coffee you are having if you are having cream coffee that definitely it will break your fast but if you are having plain black coffee it will not…. Starving myself doesn’t sound that appetizing. Join the Intermittent Fasting Blueprint and get four weeks of intermittent fasting tips and tricks, plus daily Primal fitness, recipe, and lifestyle inspiration to set the foundation for a focused new year. Instantly download your Guide to Gut Health. What about tea? That’s the most surefire way to maintain the fast. What about all the things people like to add to coffee? At some places, I’ve read coffee on an empty stomach every day is not good. So I’ve been operating under the assumption anything but water breaks fast. I like a fresh, fizzy brew though – before drinking them, when they don’t taste all sugary, I like to leave the caps on airtight for a while to let them get carbonated. So a diet is easy in contemplation, but not so easy in the long–term execution. I don’t recommend it, because coffee can increase stomach acid, Very informative article Mark. I have started fasting away from work and during a period of little exercise due to injury but when I go back to work; 12 hrs a day, 7 day week for 4 weeks I will be exercising again. Thanks for this article. Thank you so much for all the information you put out. Unless you are really “hard-core” and just fast everyday. Thanks for your articles. You can drink moderate amounts of black coffee during fasting periods, as it contains very few calories and is unlikely to break your fast. I was wondering about this as a typical day for me is bulletproof coffee with some collagen, mid-morning coffee with a splash of cream and then not eating till lunchtime. The founder of Bee-Xtreme Supplements and TS Transformations her formulas and plans has helped thousands of women lose weight and keep it off forever. I expect it would interfere with fasting, but I would strongly suggest adding it to your eating window! Detailed in a way that answers all my questions! Scientists have long known that restricting calories is a way of lengthening life. At least in mice, both caffeinated and decaffeinated coffee induce autophagy in the liver, muscle tissue, and heart. 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 says above that is study done with my using both caffeinated and decaffeinated ends that they still had autophage. I’m on Disability so I only have $15 dollars a day to live on after my shelter costs went up, and they took the extra money from my food budget. Does warm water with lime or lemon breaks/affects the fasting? Introducing The Keto Reset Instant Pot® Cookbook—and Free Gifts! When you eat it with a snack containing 290 calories, stevia lowers glucose and insulin levels. An ounce of cream has almost a gram each of carbohydrate (lactose) and protein. Yes; using Swiss Water decaf to help come off the coffee. Instead, I always prefer to have creamy, frothy milk coffee, and also love to include chocolate syrup. No worries about what and where to eat for one or two out of the three meals per day. Fasting is a quick and easy (or simple) way to get into ketosis. 1986 13). In others, it may undo some of the positives, but generally not. I say that coffee increases fat mobilization and burning, independently triggers autophagy (something we’re looking for when we fast), and makes it easier to stave off hunger. I have a question here.. Mostly I follow 14:10 Or 15:9 IF.. if I take coffee with one creamer (coffee mate one small tub 15calories) before the 14/15 hour window, does it consider as breaking the fast or I can take coffee n still consider as if i am on fast.. Though I’m parcel to cold brew. I suggest organic whole bean coffee and grind them yourself. Great article. I also listened to that podcast. Thanks to this website , What about using MCT powder in coffee? Caroline, check out my previous comment. 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. When you start adding other components it becomes a horse of another color. I love reading it completely, Excellent information.Thanks for the beneficial article Mark. Given the ridiculous amount of sugar in it I’m sure it would. It makes me wonder what Dr. Satchin Panda, the brilliant Time Restricted Eating researcher, would say about all this – as he’s on the record recommending water only. Do we fermint coffee? Thanks. That. Does coffee with pure fat break a fast? Cinnamon is fine. Butter has a tiny amount of protein that shouldn’t interfere. If you love milk coffee, use nonfat or skim milk and consume no more than 2 cups per day. Not green tea either, it is awful. Besides style, the information was easy to follow without being too overwhelming and I learned a lot in a matter of seconds! What about sugar in it? I have 3 cups of coffee on Monday, each with 1 T of half-n-half. And if I *do* use all the glycogen in my muscles while in ketosis, does this eventually get restored by gluconeogenesis from diet or existing muscle, and how long will it take? Welcome to the Mark’s Daily Apple Ketogenic Diet Hub! thanks so much! I’m still seeing no information about drinking coffee with milk in it (during fasting hours). I’m interested in what is happening in these early stages of keto adaptation as well as after I’m fully keto-adapted. Coffee places often use sweetened nut milks, and they use entirely too much of it. About one or two tblsp? Intermittent fasting is hard in the contemplation, of that there is no doubt. 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. Typically I end it with small protein snack around but try to keep it under 100 calories. Meanwhile, I’m saving more than 50% on groceries for the month, plus some toilet paper. A simple and easy to follow one is a a daily 16-hour minimum fast with an eight-hour ‘eating window’. Some people throw everything but the kitchen sink in their coffee. Thanks for that simple yet complete answer. You may add MCT oil … Quick question new to IF. Oh this is really new to me, i never knew that coffee breaks the fast and these many factors are associated with the coffee. The reason most diets fail isn’t because we switch to the wrong foods, it’s because we don’t actually follow the diet over the long term. How true is that? What are your thoughts on Swerve? Doing a gut reset and on the Pau D’Arco tea at the moment. Today, I'm sharing exactly what you need to know about Splenda and Intermittent Fasting to achieve your weight loss goals. I’ve also been intermittent fasting (12-15 hours fasts daily, usually broken by 7-8AM) for over a year now. My husband and I have been doing the Keto diet for about 6 weeks now. It will help you fast longer. But when we get into the nitty gritty of it, it becomes tough. “Diets are easy in the contemplation, difficult in the execution. Actually, the digestive enzymes in your body (including, to some extent, insulin) are activated first by the flavor of food. It’s not a nutrition problem, it’s a behavior change problem. Okay, so black coffee doesn’t seem to break the fast in any meaningful sense. As I read it stevia doesn’t break the fast, correct? Thanks for dealing with this very common question. Don’t get me wrong – I weigh too much, but not morbidly so. I take daily thyroid meds in the morning on an empty stomach. After just 1 tsp of the SF Peppermint Mocha creamer from Coffee Mate my blood sugar rose to 132 after just 30 minutes. honey contains extremely high amounts of sugar so honey does break the fast. Keep exercise light for a few weeks. Amazing content. Doing so likely does break the fast, but there are degrees of fast-breaking. However, simple mistakes like eating or drinking the wrong foods or beverages while fasting can negate many of the benefits people seek. 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. Intermittent fasting is becoming increasingly popular as a weight loss tool. That’s 36-hrs from Sunday night till Tuesday morning. It depends on why you fast. Hi, I usually add a few other powders to my morning coffee, could you please comment on this brew? Thanks! I love to have a bit of coffee with my creamer and full spectrum hemp or maple syrup or stevia. This study of 10 cancer patients suggests that the side effects of chemotherapy may be diminished by fasting before treatment. These goals can determine what you can add to your coffee … 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. As with the example of coffee drink within an intermittent fast, they not only let you enjoy your daily coffee ritual, but they also help to suppress your appetite making it mentally easier to maintain your fast. Over the long term, fasting is an effective way to improve insulin sensitivity and glucose tolerance. If you think that’s not good enough, then stuff it. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Intermittent Fasting can seem so deceptively simple: just... don't eat for a bit. So glad you posted this. So I’m happy to report that this did not kick me out of ketosis but unfortunately did break a fast. Just avoid psychotropic doses. For me, that little bit of cream does not stop me from getting the results that I desire. Adenosine monophosphate-activated protein kinase, or AMPK, is an enzyme that inhibits fat storage and promotes fat burning. Will adding one or two teaspoons of sugar to coffee break the fast? Less autophagy isn’t zero autophagy. Thanks for your note. An “almond milk latte” will have around 8 ounces of almond milk, far too much for your fast (even if it’s unsweetened). Intermittent fasting? I was just wondering about it a few weeks ago. The three most common reasons people fast are for weight loss/metabolic health, gut rest, or longevity. You won’t burn as much body fat. Look for that soon. You fail to back up with references, all you said with scientific discoveries. This was a bummer for me. That applies to our cells and the tissues they comprise, too. It shouldn’t affect autophagy. After just 1 tsp of the SF Peppermint Mocha creamer from Coffee Mate my blood sugar rose to 132 after just 30 minutes. The writing style was very personable and easy to follow. Thanks for this. One thing stands out here that is hindering my acceptances in the things said. I see no mechanism by which stevia could make the situation worse without a meal. I can’t drink black drinks, what other drinks can I drink while I’m fasting? Intermittent fasting doesn’t change what you eat, it changes when you eat. Many times raw cacao, maca and cinnamon. The good news is that intermittent fasting activates many of the same mechanisms for extending life as calorie restriction. Do 2 tablespoons of acacia fiber in black coffe break the fast please? It is much easier for you body to burn fat in the fasted state because your insulin levels are low. ), Eric, thanks for your question. I’m currently having to take antibiotics to clear up an eye infection and I really want to do at least a 24-36 hour fast to stimulate autophagy and just to feel better. If not having half-n-half in your coffee is a deal-breaker, then drink it. Adding a little fat to your coffee can make fasting more tolerable. It’s not enough to break a fast or shift you into a fed state. People fast for many different reasons and define fasting in many different ways. What about adding raw honey to black coffee? Terrific article. 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. You have little choice in the matter. The link about nutmeg was very informational! Just reminded me that I found a previously opened but almost full bottle of Pure Leaf tea today. I am interested in the upcoming blog post about fasting and tea. Thanks for the efforts you put in digging out the stuff. I have looked around desperately for info but can’t find anything reliable and I’m hoping you can help. We’ll talk about how intermittent fasting leads to fat loss in a moment. 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. Thanks for sharing this amazing post. 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. But pure fat has little to no effect on insulin, blood glucose, or any of the other measurements that indicate a “broken fast.”. I tested my morning ketones, and every 30 minutes after the coffee with sugar free creamer. Not having coffee would be a deal-breaker for me. All the articles fudging with whether this or that will break a fast are all speculative. Good thing coffee doesn’t appear to hamper autophagy. And it’s no surprise! Your food expenditures plummet. This one is up for debate because there hasn’t been a lot of research and experimentation done on the relationship between cancer and fasting. Nothing beats a bowl of pasta. This is really helpful, thanks! This has been our biggest challenge. Everything was mentioned except milk….. h e l l o ! I don’t know about you, but I’m interested in enjoying a long life. Well, this is where the information you’ll find in today’s society is conflicting. Intermittent fasting is not a diet, it’s a pattern of eating. I think about bagels, whole wheat bread and jelly, mashed potatoes, corn, bananas by the dozen, etc. Have you tried allulose? I just grab a glass of water and start my day. Am using Crio. Does Coffee Decrease Insulin Sensitivity? I’ve studied several doctors and sports medicine individuals and they all say something a little different. ? Does Apple cider vinegar ( with water ) break I.F? I identify with this one; I find that coffee in general increases my appetite (I am currently trying to ween myself off of it, to at least take a break; took a 15 day break once, and felt great)…but I love the stuff! I consumed a bunch of nutmeg a couple times in an attempt to get high back when I was 16 or so. Fat-burning is another important aspect of fasting. I’ve never pasteurized any of the “brews” that I made but maybe that would be a good idea because I recently read that eating live yeast can be bad as they will devour all the b vitamins in your digestive system. Keep it up and health to all. Thank you ?? So for now I’m just going with the flow and listening to my body. Does it still have the benefits listed above? ps – I was actually a guest on podcast episode 229. I will say I don’t recommend huge doses. Don’t use the “cream.” Ask for heavy cream. When I wake up, I don’t worry about breakfast. That was before I heard about the 5:2 or IF, it was just a couple months to see if I could save money, and live on less since I wasn’t always getting a ride to the grocery store every week. Well, most notably, it’s a great way to get lean without going on a crazy diet or cutting your calories down to nothing. Whereas creamer does contain calories and technically means you’re no longer fasting. Hi Mark, I think you make a strong case for using coffee to enhance a fast. 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. Great information, Mark. Getting rid of the coffee lost the bloats and constant gurgling. This was super helpful…thank you! The oils in the coffee can oxidize. Intermittent fasting is quite an efficient way for weight loss and also boosting your health but it does come with certain precautions. Something all individuals practicing intermittent fasting should be aware of is that caffeine in coffee can reset our daily or circadian biological rhythms. I hope you get that. Very helpful article. Thank You for the information. In other words, you get the benefits of a longer life without the hassle of starving. 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? That *could* explain why I don’t weigh 600 lbs. Best app Ever For Fasting! Although I like the standard butter/MCT oil only version – adding spices, especially an anti-inflammatory blend has been interesting to me. No. It clarifies so much hard to understand nutritional complications. I am not a coffee drinker. For example, I stay on a low–carb diet almost all the time. Adding too much of the cocoa powder with fat included will reduce the effects of fasting. I find that I feel muuuuch better when I abstain from caffeine, but love my coffee so still drink decaf. Personally I don’t think people should regularly schedule their fasts, should be more random, keep the body guessing… more “Primal” this way. Drink black coffee, preferably without sugar, a few times on fasting days. I’m wondering about full fat coconut milk or coconut cream…, Hello, thanks for you article is very helpful for us. This shared article also included common health benefits of fasting and common additions to coffee. And like Mark said, less atophagy is still some autophagy. I’ll get to as many as I can in a future post. I’ve done extended fasts with only coffee and water. That gives it a significant protein and carb load that will inhibit the effects of the fast. I started the morning off with a fasting blood sugar of 110 which seems a little high for me, but continued on anyway. So when ordering a coffee is a cappuccino with skim milk a no go? Just my 2c. I’m speaking of… let’s call it ‘digestive rest’. I actually did a post on that a few weeks ago. Some people find that heavy cream helps them control their hunger while fasting. You need to keep yourself hydrated by … It's a common and reasonable concern. MCT oil Ask a Health Coach: Who’s Nutrition Advice Should I Follow? Acutely, it reduces insulin sensitivity and glucose tolerance (so don’t eat pastries with your coffee). What about decaf coffee? I am doing a program of intermittent fasting to increase autophagy, I don’t want to loose that benefit, but it’s hard for me to drink black coffee. For my full treatme… That’s 95th percentile stuff. I fast every day from 6pm – 12 or 1 pm. Caffeine improves endothelial repair via AMPK. However, simple mistakes like eating or drinking the wrong foods or beverages while fasting can negate many of the benefits people seek. Drink black coffee, preferably without sugar, a few times on fasting days. Coffee, tea, and seltzer water are often advised as an option during the fasting period and folks are worried they'll put an end to all the glorious benefits of intermittent fasting if they choose make their decidedly nasty black coffee a bit more palatable. Thank you. 1/2 teaspoon fenugreek powder “You go without food for 24 hours?” people would ask, incredulously when we explained what we were doing. (Most people eat bigger meals during a shorter time frame.) Could you please comment as to the relative damage inflicted by differing fat levels–from skim to whole milk? But because we are biological beings rather than inert objects, we can respond to and resist the descent into disorder. What about tea? Thanks for the article. 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. Order black coffee: drip, pour-overs, espressos, Americanos. I like my coffee like you do. I’ve been doing 41 or 42 hour fasts with one cup of coffee 2 tablespoon half n half, near where I would normally have supper, lost 20 pounds in a couple of weeks no problem. I’m not talking syrups but actual flavored coffee beans from a local coffee shop. Thanks for all you do and who you are. But, since I have decided to lose weight, my friend suggested me to leave the milk coffee. (I’m talking single daily doses of these supplements usually in single-pill form. Hello Mark, More recently, this study found that alternate day intermittent fasting led to longer lifespans. No issues. Benefits? It depends on what kind of coffee you’re drinking and how often you clean your grinder. Cream in coffee during fast. There’s no good evidence they’ll impair the metabolic response to fasting, but there are other unwanted effects you should want to avoid. Does Coffee Break a Fast. Intermittent fasting provides additional simplicity to my life that I really enjoy. Good thing too, “tumbling down the stairs without getting hurt or feeling anything” as my friend reported still goes against Primal Law #9 in my book! Depends on the benefits you’re seeking (and what you put in the coffee). Yes. Am I safe in assuming that the same rules for fatty coffee apply here? It’s fun, even if it gets us into trouble sometimes. . 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. 11 Alternatives to Pasta for Noodle Lovers. Love this post about coffee not interfering (what a relief!) I’ve seen both sides to this discussion before. Hi Mark, I know this is a small detail, but I’m having a hard time understanding why half n half would be a no but cream a yes. Mornings are usually 2 cups of black then in the afternoon a couple of cups with almond milk and maybe a few drops of stevia. Last time I did the fasting, it was one day on one day off, I stopped when I stopped losing weight. It makes life a bit simpler and I like that. You’re ahead of the game simply by being open to the idea of not eating every hour. I am gonna also try in this coming Ramadan’s fast-breaking with a sip of coffee. When you’re starving, your body finds ways to extend your life. Thanks for sharing this insightful post with us. Seems to me a great way to get the best of all worlds might look like: eggs and veggie for breakfast a couple times a week, perhaps a bulletproof coffee once or twice a week, and straight up black coffee a few times. Will this seriously jeopardize our Ketosis?? What about tea? There's a … I’ve been primal for 6 years and am usually in the 100-150g carb range. Why is there no mention of coconut milk or coconut cream ? If you want to read about tea and fasting, this is a pretty amazing place to go –. So keeping all eating (including black coffee) inside that window would be the only way to avoid producing more of these enzymes and allow the digestive system to rest during the fast. Yeah, I’ll finish a stranger’s drink or food (got cold take-out ribs from a dumpster for breakfast yesterday!) 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. I’m on day 6 and have confirmed that I’m doing it right (using ketostix for now). 1/2 teaspoon cordycepts mushroom powder. (I know it’s not quite living awesome if you are hesitant to enjoy that cup of coffee in the morning, but damn if the minutia isn’t interesting:). Actually, Dr Panda has a fasting mimicking diet, where calories are consumed but your body thinks it is still fasting. Milk or creamer in your coffee isn’t going to ‘ruin’ your fast or any of the benefits of coffee. 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.”. This is where things seem a little backward. And moreover, incredible thing is, it gets the coffee with a combo and its effects. When I look at the carb count for half n half, it seems insignificant enough. My number 1 Ever! It’s a way of scheduling your meals so that you get the most out of them. Anyone can go keto, including vegans. One of the most important is the risk of dehydration. Precautions to be taken during intermittent fasting. Genetically my family processes caffeine terribly and I will not go backward but need some advice going forward. I know, “oh the horrors”. I agree with your idea that it depends on what you’re looking for. Coffee has a similar effect. Thanks Mark, I’ve been looking forward to more insight into coffee and fasting. There is very little of anything in most nut milks. The same applies to decaffeinated coffee. Is this true? In fact, most of the time you’ll try to keep your calories the same when you start intermittent fasting. I don’t drink coffee, but is it worth it for me to start? What about the thought that coffee (or anything other than water) must be metabolized by the liver and gut, therefore causing certain enzymes to be released? Where the daily dose is 5-6 capsules of psyllium husk / Metamucil least, lol... Understand how intermittent fasting led to longer lifespans fiber, where the dose... Am instead of black coffee during fasts as well as after I m! All conclude that black coffee may increase the production of ketones and fat... A slight drop in glucose and a slight rise in ketones cream in coffee be. Black coffee, ask the staff for heavy cream working out increases fat burn tire of it may have! 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