Picture this you’ve just started fasting but you have a morning ritual that involves coffee with sugar and cream. The good news is you won’t have to give up your morning ritual but it’s best to wean yourself off the sugar and cream.
In order to lose weight and reap other benefits from fasting no calories should be consumed.
These other benefits include:
- Decreased risk of metabolic syndrome. Metabolic syndrome is a cluster of ailments that include abdominal obesity, elevated triglycerides, high LDL cholesterol levels, elevated blood pressure, and high blood sugar.
- Increased energy and focus (after an adjustment period)
- Improved sensitivity to insulin which reduces the risk of type 2 diabetes
- Reduced inflammation in the body which helps ward off heart disease, cancer, and arthritis.
You can either skip breakfast or dinner. Most people skip breakfast (the 16:8 protocol) but it’s up to you to find out what works best.
Don’t Worry About the Small Details When You Start Fasting
Like with any lifestyle change we have the tendency to get wrapped up in the minutia. This can cause unnecessary frustration which leads to failure in maintaining a solid fasting schedule.
The best way to avoid this is to be kind to yourself. Understand that your ultimate goal may take a while to manifest but it will happen.
Take small measured steps that’ll lead to big changes in the future.
If you have sugar and/or cream with your coffee in the morning it won’t completely ruin your fast but it does create an insulin response.
Insulin is a fat-storage hormone and if weight loss is your goal any spike in insulin is best avoided.
During the first week of your fast reduce the sugar and cream in your coffee to the smallest amount possible.
Will having small amounts of sugar or cream block prevent weight loss?
But if you desire to be a fasting purist your goal should be to drink coffee (or tea) without any added ingredients. This allows coffee to be an asset rather than a liability.
Coffee Compliments Intermittent Fasting
In moderation, coffee adds additional benefits to your fasting experience.
Many seasoned fasters report:
- Appetite suppression
- Increased energy and focus
Various studies have come out supporting the fact that coffee drinkers also have a reduced risk of developing type 2 diabetes. Coffee consumption can also lessen inflammation in the body.
Increased inflammation is the culprit of many diseases including heart disease and hypertension.
Coffee promotes ketone production which improves brain function.
These benefits are only possible if your coffee is free of cream and sugar.
Also, make sure that you’re consuming moderate amounts of caffeinated coffee. Excessive caffeine causes heart palpitations, temporary increases in blood pressure, and a decrease in insulin sensitivity.
In addition, fasting is reported to improve brain health which lowers the risk of Alzheimer’s and dementia. This is because fasting allows your body goes through a process called autophagy which cleans up damaged diseased cells.
There Are Other “Fasting” Options That Allow Some Calories
If you’re struggling with pure water fasts there are variations of fasting that give many of the same benefits.
Other “fasting” options include:
- 5:2 fasting– This protocol allows you to eat normally 5 days a week and have 2 days of consuming 500 calories or less. The calories consumed should be healthy and lower in carbs.
- The fasting-mimicking diet (FMD)– This is a 5-day fasting protocol geared towards more advanced fasters. This type of fasting allows you to eat 500 healthy calories a day. Most do this protocol a few times a year to reap the maximum benefits.
- Keto fasting– Many report positive results following the keto diet in conjunction with 16:8. Most keto fasters drink bulletproof coffee which has ghee or coconut oil in it. This allows them to have some calories and it slows down the release of caffeine in your system because of the oils.
There are many ways to go about fasting. You also don’t have to do the same type of fasting daily. Coffee can enhance your fasting experience and health.
This of course is only possible if your coffee is free of sugar and large amounts of cream. If you’re having difficulty drinking black coffee, slowly work towards limiting the amount of sugar and cream.
Take breaks from fasting when necessary.
Look at fasting as a life long learning experience. Not a temporary fix. This will ensure success for years to come.
Here’s a Guide That’ll Give You More Ideas On How to Combat Hunger While Fasting
Download the Stop Hunger Guide. Implement the 5 tips suggested. You’ll see a positive change in a short period of time.