Can You Drink Black Coffee While Fasting? (It Depends! Here’s WHY)
What’s up guys! Carlo Macapinlac here from
NewbieFitnessAcademy.com. I help busy professionals reach their fat loss goals so they can feel
more confident, look good shirtless, and get the most out of their lives. And in this video,
I’m gonna answer a common question about intermittent fasting that I get asked all
the time. Can you drink black coffee while fasting? If you’re new to the channel, make
sure you hit that subscribe button to get notified every time I post a new video every
week. Alright, let’s dive in. Okay, before I answer the question, I’m
gonna tell you now that you shouldn’t stress too much about this stuff. What I mean by that is if
you’re even willing to take a break from eating, if you’re willing to skip breakfast
and just drink black coffee fasting, that automatically puts you ahead of 95 percent
of the population. You’re way ahead of the game compared to the average Joe who still
thinks that shoving food in his mouth every 3 hours will somehow get him his dream body.
You know what I mean? Okay, so let’s dive in a little deeper and
talk about black coffee fasting first then we’ll look at what you’re allowed to put
in your coffee after. A cup of black coffee has about 1-2 calories. And it’s delicious.
The question is, does it break your fast? Actually the better question is, does it interfere
with the benefits that you’re trying to get from fasting? Well, it really depends
on the benefits what you’re looking for. So let’s look at some common benefits of
fasting and how coffee when fasting affects them.
Number one is ketosis. Fasting is a quick and easy way to get into ketosis. Another
way is by following a ketogenic diet. But when you take a break from eating, your body
still requires energy to function, right? Your basal metabolic rate still needs to be
met. So you break down body fat for energy to generate ketone bodies. And that’s where
the word ketosis comes from. And if you’re trying to lose weight, and that’s why people
fast, that’s exactly what you want. So how does fasting coffee affect ketosis? Well a
recent study found that taking caffeine actually increases ketosis in humans.
Benefit number two. Insulin sensitivity. Intermittent fasting is one of the best ways to improve
insulin sensitivity. And if you’ve been watching my videos, you’ll know that persistently
high levels of insulin has a direct correlation to weight gain and eventually, obesity and
type 2 Diabetes. How does coffee do in this regard? Well, according to studies, coffee
has a similar effect to fasting when it comes to your insulin. It improves insulin sensitivity
and studies have found that the more coffee when fasting you drink, the lower your risk
of developing type 2 diabetes. Major benefit number three is Autophagy. If
you’ve never heard of autophagy before, it literally means “self eating”. Think
of it as a cleanse on a cellular level. Your body gets rid of old worn out cells and proteins
and makes new stronger cells in the process. And this is one of the biggest selling points
of fasting because this might be the stuff that prevents cancer and alzheimer’s disease.
What activates autophagy? You got it. Fasting. According to a study done on mice, coffee
fasting induced autophagy in the liver, muscle tissue, and heart. But studies on humans are
still up in the air about this. Some experts claim that anything but water breaks autophagy.
So again, it kinda goes back to what benefit you’re looking for. If you’re looking
for purely body composition changes, then black coffee fasting seems okay. If you’re
looking for autophagy, then that’s kinda still up in the air. But I always say that
some benefits of fasting is still better than none.
The next question is, what are you allowed to add to your coffee? Well, not a whole lot
to be honest. You can add a teaspoon of heavy cream if you want and it shouldn’t break
your fast. The reason for this is pure fat has little to no effect on insulin and blood
glucose so it shouldn’t break your fast. Just make sure that you don’t go to town
on this. There’s a big difference between adding a tablespoon versus turning your cup
into a latte. My general rule is I usually just put enough to change the colour of my
coffee. While we’re in the topic of adding cream, almond milk, oat milk, or coconut milk
are also okay. Just make sure you’re using the unsweetened version.
Now what about bulletproof coffee intermittent fasting? And this is one of those biohacking
tools that people use to help them get through their fast. And if you’ve never heard of
it before it’s when you put butter in your coffee. If you’ve never had one, it’s
freaking delicious. But obviously it breaks your fast because you’re ingesting some
calories depending on how much butter or MCT oil you put in your coffee.
But it’s still better than shoving cornflakes down your throat first thing in the morning
because again, pure fat has little to no effect on insulin and blood glucose. Right? Again,
we’re still talking top 5 percentile here even if you’re putting butter in your coffee.
You might not burn as much body fat compared to just drinking black coffee fasting, but
you’ll still burn plenty of body fat. And the reason why people like bulletproof coffee
intermittent fasting is it helps them fast longer. Adding a little fat to your coffee
can make fasting more tolerable because fat is satiating. If you can only manage 12 hours
on black coffee but drinking bulletproof coffee helps you extend it to 16, 20, or even 24,
then by all means, add the damn butter to your coffee. To me, that’s biohacking at
it’s finest. Now what about stevia and other artificial
sweeteners? If you’re someone who’s used to adding
sugar to your fasting coffee, switching to black coffee might come as a complete shock
to your palette. Right? It takes a little bit of time to adjust but you get used to
it eventually. When I’m dealing with my private coaching clients, adherence is more
important than anything. That is, if you don’t like what you’re eating or drinking, you’re
not gonna stick to it. You know what I mean? If it helps you stick to your fast, artificial
sweeteners like stevia, swerve, and even aspartame are great alternatives to sugar. But it obviously
goes without saying that you shouldn’t abuse this stuff. There’s research that goes both
ways when it comes to artificial sweeteners but I’m gonna say they they’re okay. Just
don’t go overboard with it. At the end of the day, use artificial sweeteners as kind
of a training wheel to help you fast but eventually, you’ll just wanna go without it completely.
Otherwise, enjoy your cup of joe! Okay, the next question then becomes, how
are you actually supposed to eat once you break your fast? Do you have a proven plan
that you can follow? To help you with that, I wanna give you a free copy of my Lean Body
Blueprint. This is how I melted all the fat around my stomach and turned it into a six
pack without going on a crazy diet or wasting hours at the gym. It’s a simple 4 step process
specifically designed for busy professionals and it’s the exact same blueprint that I
teach all my private coaching clients and they’ve all gone to see some amazing results.
If you want to be the next success story then download your free copy of the lean body blueprint
right now. There’s gonna be a link in the description box. Just click on it, type in
your email, and I’ll send it to you right away. Alright, that’s all I’ve got. Give this
video a thumbs up if you enjoyed it and share it with your friends. Please subscribe to
my channel if you haven’t already, I post a new video every week and thanks
for watching! Virtual high five!