What Is Keto Coffee
So what exactly is keto coffee, or as some call it bulletproof coffee or butter coffee? It is coffee that is made with butter or ghee, and either MCT oil or coconut oil. Its been a big trend among the keto community over the last several years, along with chaffles.
Keto coffee has the calories to match an average breakfast but is a great healthy alternative. Its used commonly in intermittent fasting. Keto butter coffee gives you energy, mental focus, and a satisfying feeling for hours.
Something to keep in mind though is that if you are intermittent fasting, keto coffee will break your fasting from the night time, but it will boost up your metabolism with fats and caffeine.
Who Shouldand Shouldntintermittent Fast
As mentioned, the intermittent fasting benefits may include slower aging or fewer aging-related diseases and weight loss. To possibly score any or all of those, you have to be able to stick with it for the long haul. That isnt exactly easy if you enjoy sharing dinner with loved ones and can only eat for four hours each day.
Like most things in nutrition, whether or not intermittent fasting is healthy really depends on the person, says Reaver. It can be a useful tool for individuals trying to lose weight that struggle with late-night eating because it restricts the time period of calorie intake. Individuals recovering from an eating disorder or disordered eating should not engage in intermittent fasting as it is another restrictive behavior. Athletes or individuals that require a high caloric intake should also not engage in intermittent fasting.
Those who are pregnant or breastfeeding, people with a history of seizure disorders, and those with diabetes or any blood sugar-related condition should also steer clear.
As with any eating plan, check with a registered dietitian or your doctor before starting an intermittent fasting plan.
How Does Coffee Affect Intermittent Fasting
After fasting for 12+ hours, the process of autophagy can kick in. Autophagy cleans and recycles damaged cells, , reduces oxidative stress, and induces anti-aging effects .
In addition to triggering autophagy by restricting nutrient intake with intermittent fasting, drinking coffee can also start the process. Studies revealed that caffeine content didn’t matter â cups of regular or decaffeinated coffee both induce autophagy .
Plant-based compounds found in natural sources such as coffee may be why autophagy occurs and the explanation behind the many health benefits of drinking coffee .
Knowing that it is acceptable to drink coffee during intermittent fasting helps people commit to this lifestyle. Both intermittent fasting and coffee induce autophagy but drinking coffee speeds up the bodyâs ability to reach this stage faster than intermittent fasting alone.
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Can You Drink Water During Intermittent Fasting
Fasting means not eating. Nevertheless, drinking water in its purest form is allowed during intermittent fasting.
Consequently, some humans can get along over a year without food, not, however, without liquid .
Furthermore, Intermittent fasting aims at depleting carbohydrate stores, enabling the body to burn stored fat for energy production.
Since the body needs water to store carbohydrates as glycogen in the liver, kidneys, and muscles, you lose a lot of water during intermittent fasting.
Therefore, who does not drink accordingly will experience keto flu symptoms during intermittent fastings, such as headaches or vertigo.
These small physical ailments are usually due to a lack of minerals primarily sodium your body flushes out with the water.
In addition to the necessary fluid, water can also provide the body with minerals. However, nutrient sensors are not activated in this case. Therefore, water does not break an intermittent fast.
Besides, I recommend consuming more natural Himalayan or Celtic sea salt during the eating periods when intermittent fasting.
If you listen to your body, it will demand more salt anyway.
Since salt reduces the craving for sweets, increases insulin sensitivity, improves metabolism, and helps you lose weight, its a good thing .
Intermittent Fasting And Infused Water
If you want to flavor water, a natural way is probably generally better.
For example, you can put a few slices of organic lime, lemon, orange, or cucumber in a carafe and fill it with water.
This way, you add a light natural aroma to the water that will not affect fasting significantly as long as you do not eat the slices.
However, this aid shouldnt be overused. Once you are used to intermittent fasting, you will be able to get along without it anyway.
Read Also: How Much To Eat Intermittent Fasting
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 wont irritate the digestive system.
If you dont like to drink regular coffee black, youll be delighted by our smooth flavors with no bitterness. Start with our low-acid Chai Spiced Gold Coffee Pouches. Youll still get all of the fasting benefits, but with all of the flavor youve been missing.
Drinks That Wont Break Your Fast
Plain or carbonated water can be consumed during a fast because it provides zero calories and will help to keep you hydrated during a fasted state. This is important as prolonged fasting can increase the risk of dehydration which can lead to electrolyte imbalances and low blood pressure. If plain ol water is a little too boring for your taste, you can try adding some herbs like basil or mint for some flavour, or even opt for some flavored carbonated water that is zero calorie.
Regular tea with no added sugar, cream, or milk can be consumed without breaking a fast. However, some flavored teas are sometimes sweetened with sugar, so be sure to check the label to ensure that it will not provide any calories during a fast.
Drinking black coffee can be consumed during a fasting window and may even help to support some of the benefits of intermittent fasting. For example, some mice studies show that coffee can induce autophagy which is the process where your body rids itself of unneeded, damaged, or harmful cells. Caffeine has also been shown to improve fat breakdown and boost metabolism. If you need to add a bit of a flavour boost to your coffee that wont break your fast, try some cinnamon, nutmeg, or zero calorie sweetener.
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The Final Word On Intermittent Fasting And Drinking Coffee
Black coffee can be enjoyed while fasting, just stick to a modest amount, says Leigh Merotto, RD, a Toronto-based registered dietitian with a focus on metabolic health, digestion/gut health, and sports nutrition. Too much caffeine can cause poor sleep and irritability, especially if consumed on an empty stomach.
Be sure to tune into your body and your reasons for drinking coffee. Ask yourself:
Am I relying on coffee to fill my empty, growling stomach while fasting?
Am I addicted to the caffeine-triggered energy boost?
Do I experience severe headaches without it?
If you answered yes to any of the above, its likely time to dial back and drink more water. You may also want to consider another way to eat that allows you to fuel your body more consistently.
Intermittent Fasting With Coffee And Tea
Cant start your day without coffee? Same. The good news is that when youre intermittent fasting, coffee and tea are finejust hold the milk and sugar.
Most experts agree that a cup of black coffee or tea wont dramatically impact your intermittent fasting results, even though youre technically breaking your fast by drinking a few calories. In fact, the caffeine can help suppress your appetite .
But if you want to maximize the benefits of autophagy, stay as close to zero calories as possible during your fasting window.
You also might have heard of Bulletproof intermittent fasting, or starting your day with a cup of Bulletproof Coffee: a creamy blend of grass-fed butter and Bulletproof Brain Octane C8 MCT Oil. This isnt a true fast. Its considered a fat fast, which means you wont spike your blood sugar. Youre only consuming quality fats, not carbs or tons of protein. The quality fats keep you full and energized, and the MCT oil kickstarts ketone production to help you stay in ketosis.
You might start your fast with strictly water to promote autophagy, then have a small cup of Bulletproof Coffee in the afternoon to get through the midday slump and burn fat for energy. Experiment to find what works for you.
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Does The 16 8 Diet Really Work
It may also help boost metabolism. A 2017 study suggests that intermittent fasting leads to greater weight loss and fat loss in men with obesity than regular calorie restriction. Research from 2016 reports that men who followed a 16:8 approach for 8 weeks while resistance training showed a decrease in fat mass.
Mct Oil And Keto Coffee
Im not going to lie to you, there are a lot of technical terms that are hard to understand about MCT Oil. Im going to explain it in a way thats easy to understand.
Medium-chain triglycerides are fats found in coconut oil and other foods. MCTs are metabolized differently than long-chain triglycerides, which are found in most other foods.
MCT Oil is a highly concentrated source of medium-chain triglycerides. It provides sustained energy, supports a healthy digestive system, and suppresses hunger. Its super easy to add into liquids such as coffee because it has no smell or taste.
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Keto Bulletproof Coffee Ingredients
- Brewed Coffee Use either an 8oz, 10oz, or 12oz cup of freshly brewed coffee.
- Grass-Fed Butter Has to be grass-fed butter. It contains much higher Omega-3 fatty acids and higher in vitamins.
- MCT Oil Be sure to get a good quality MCT oil. I recommend using the brand Bulletproof.
- Heavy Cream This is an optional ingredient. I prefer adding it but its not in the classic keto coffee recipe.
- Vanilla Also an optional add-on. Gives a little added flavor.
Will Black Coffee Break Your Fast
Black coffee doesnt have any calories in it, but in some people, the caffeine in coffee can raise their blood glucose and blood insulin levels temporarily, which are the two things were trying to avoid doing with our fasting. It appears that this effect is seen mainly in people of Asian ethnicity. The effect is caused by caffeine raising cortisol and epinephrine levels which lead the body to start making glucose. The effect also seems to be more common in people with a specific genetic variant which causes them to be slow metabolizers of caffeine.
This bump in blood sugar levels is one reason why the labs tell you not to drink coffee if you are getting fasting bloodwork done.
So its ok to drink black coffee while intermittent fasting.
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Answers To The Most Common Intermittent Fasting Questions
Welcome to the first Reader Mailbag!
Im taking a page from the playbook of one of my favorite sportswriters, Bill Simmons, and answering a boatload of your questions today.
Questions are rolling in all the time mostly through the free newsletter or and I love hearing from you. Keep them coming! I’m happy to help however I can.
My hope is that this mailbag will bring useful answers together in one place and make it easier for you to find the information you need to make the changes you want. My goal is always to make it easier for you to lose fat, gain muscle, and live healthy.
Boom. Lets get this party rolling.
As always, these are real emails from real readers.
Intermittent Fasting: Coffee With Almond Milk
Small amounts of unsweetened almond milk are in a grey zone during intermittent fasting. However, steer clear of soy- and rice-based almond drinks
As long as you avoid the sweetened or protein-enriched versions, and only add a shot, the effects of almond milk in coffee are negligible.
Nevertheless, almond milk technically breaks the fast. Therefore pure nut milk is not suitable as a drink during fasting.
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What Can I Put In My Coffee That Won’t Break A Fast
Now that we know that our favorite creamer is off the table while were in the middle of a fast, is there any way to flavor our coffee that wont interfere?
For most people, the best way to do this is with an artificial sweetener. Choose something like Stevia or monk fruit that provides sweetness without calories or sugar. Many prefer these over other artificial sweeteners like aspartame because theyre more natural.
If sweeteners arent your thing, a sprinkle of cinnamon only gives a hint of flavor, but could still do the trick.
Adding Ghee Or Butter Or Coconut Oil Or Mct Oil To Coffee While Intermittent Fasting
These higher fat products dont have much in the way of added sugars and wont have any impact on blood sugar or insulin levels. However, remember that were trying to restrict calories as well while intermittent fasting, so adding these calorically-dense foods could set back your weight loss goals.
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Beverages You Can Drink During Intermittent Fasting
The best kind of drinks for your fasting hours are calorie-free. That way, they will not activate an insulin response or break your fast. Acceptable beverages for intermittent fasting include water, teas, coffee, and apple cider vinegar. These zero-calorie beverages are suitable for your fasting window.
Can You Drink Diet Soda While Intermittent Fasting
The sweet taste is a particular topic in the context of intermittent fasting. On the one hand, it is already challenging to get rid of it. On the other hand, it additionally promotes cravings.
Most sugar-free sweeteners have zero proteins, carbohydrates, fat, or calories.
But what many diet gurus forget is that insulin release is not only stimulated by blood sugar.
However, this is what happens with sweeteners many can increase insulin levels even more than the sugar in regular coke.
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Can I Put Sweetener In My Coffee During Intermittent Fasting
Yes, you can put sweeteners in your coffee if its low-calorie.
As I said before, the goal is not to disrupt your ketosis with massive calorie intake in the middle of your fast.
While its not advisable to add sugar, zero-calorie sweeteners like Splenda or Stevia will not add to the calorie count of your coffee.
They are both naturally-derived sugar substitutes that come with their own health benefits. As for the taste, I can speak from experience when I say that you wont know the difference.
Check out all the other low-calorie sweeteners you can add to your coffee in this article I previously wrote.
What Actually Breaks A Fast 5 Intermittent
Intermittent fasting 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, theres still one thing were a little confused about: What actually breaks a fast?
While some articles say you must stick to straight water during your fasting period to yield the benefits above, others say that coffee, tea, MCT oil, and even bone broth are all just fineso whats the actual deal?
We consulted a number of experts who personally follow an intermittent fasting plan for their take on what foods and beverages dont break a fast, what technically breaks a fast but still preserves some of fastings benefits, and what you should never consume during a fast.
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Can You Drink Apple Cider Vinegar During Intermittent Fasting
Apple cider vinegar helps people digest healthy fats and integrate them into their diet more easily, as they boost nutrient absorption.
Furthermore, drinking apple vinegar supports intermittent fasting due to the following effects:
- Stimulates fat burning and helps lose weight
- Releases stomach and intestinal neutralizing hormones and ions
- Works against heartburn and acid reflux
For these reasons, especially followers of low-carb diets such as the keto diet swear by apple cider vinegar.
Also, fasting beginners often use apple cider vinegar diluted with water. From a purely technical perspective, an apple cider vinegar drink could influence autophagy, but the tiny amounts of macronutrients are negligible in most cases .
Nevertheless, like broth, it is an aid for new fasting distances, and its properties make it a first-class drink that helps with ending a fast.
Almond Milk Latte For Intermittent Fasting
Almond milk latte is safe to drink if you are on intermittent fasting.
This beverage is the perfect thirst quencher for those who want something creamier than black coffee.
A cup of almond milk contains 39 calories, so adding a little of it to your coffee will still keep you in a fasted state. All in all, an almond milk latte should only contain up to 40 calories.
Bear in mind though that you shouldnt really add any more to your latte than milk.
Of course, you can easily make your own almond milk latte at home.
- Take two shots of espresso.
- Steam some almond milk.
- Pour the espresso into the mug and top it off with almond milk.
If almond milk isnt your thing, there are other low-calorie options you can add to your coffee too!
Heres a table comparing all the aforementioned coffees. A quick glance reveals that nothing beats black coffees low-calorie content.
When picking coffee to drink during your fast, its still best to keep things simple.
As you can see, black coffee is indeed the best coffee for intermittent fasting!
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