10 Science-Backed Benefits of Black Coffee While Fasting

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If you're new to Intermittent Fasting, you've likely heard mixed reviews of what you can and can't have during your fast. As a Nutritionist who has been using Intermittent Fasting for over 7 years and has helped thousands of men and women around the world with the Complete Intermittent Fasting Bundle, I can conclusively tell you that adding coffee during the fast can be a great option for most people.

Because coffee is a delicious and healthy addition for most people, we strategically add it in as an option to sip on during the fast with our Complete Intermittent Fasting Bundle meal plans.

autumn bates intermittent fasting bundle

It turns out there are even additional health, weight loss and wellness benefits of adding black coffee in during the Intermittent Fast that's worth considering.

Scroll down for the top 10 reasons why you might want to add black coffee during your Intermittent Fast.

Psssst... curious how long YOUR Intermittent Fast should be? Take my FREE Intermittent Fasting Schedule Quiz by clicking the button below!

Benefits of Black Coffee While Fasting

Black coffee will not break a fast unless your primary goal is gut health improvements, in which case anything other than water and electrolytes could break a fast. However, if your goal is general health, body recomposition or weight loss, black coffee while fasting can have additional benefits.

1. Reduces hunger

One of the biggest benefits of sipping on black coffee while fasting (especially as a newbie to fasting) is that it helps to reduce hunger. When first starting Intermittent Fasting, you might experience some hunger during the fast. This is normal, as the body is learning how to switch from burning carbs to fat as fuel. However, sipping on black coffee can help to reduce hunger through the natural appetite suppressing effects of caffeine.

2. Can aid in exercise performance

If you're exercising during the fasted state, drinking some black coffee could help to provide the added boost needed to perform your best. Studies have found that drinking coffee before exercise helps to increase endurance and make workouts feel easier.(1)

3. May help promote ketone production

Some of the benefits of Intermittent Fasting comes from the ketones that are produced during the fasted state. (And yes, you can produce ketones without following a keto diet.) Turns out adding coffee into the mix can help to further boost ketone production.(2)

4. Rich source of antioxidants

Coffee is incredibly high in antioxidants. Even regular run-of-the-mill coffee you can get from any grocery store is packed with antioxidants. However, I personally like to only use Purity Coffee which is organic and has been roasted and made to maximize for antioxidant production. Plus, it's the smoothest cup of coffee I've ever had that doesn't leave me feeling jittery or anxious.

You can checkout Purity Coffee and get 20% off your first order by using code "autumn" at checkout HERE.

5. Improves attention and focus

This is probably the most immediate effect most people feel from sipping on their cup of joe. It's also one of the main reasons caffeinated drinks are so popular ~ they help to boost our energy levels, mental clarity and focus.

6. Makes the fast more enjoyable

Water is great, but it just doesn't give that same sense of excitement that a warm cup of coffee provides. If you're struggling with the thought of going a few hours longer without eating, then you might find the fast easier to manage if you can at least enjoy your coffee in the meantime.

7. May improve blood sugar

Observational studies have found that those who drink coffee tend to have a lower risk of developing Type 2 Diabetes.(3) There are a variety of possible explanations, but the most common are due to coffee's high antioxidant level and anti-inflammatory effects.

8. Reduced risk of heart disease

Coffee used to be a drink of concern when it comes to heart health. However, recent observational research has found a link between coffee consumption and reduced risk for various heart diseases.(4)

9. Liver protective

Experimental studies show that drinking coffee helps to reduce fat accumulation in the liver and may help reduce the risk of liver cirrhosis.(5,6) Especially if your main goal with Intermittent Fasting is overall longevity and health, this is a huge factor to consider.

10. May elevate your mood

Various studies have found that coffee and caffeine intake could be protective against depression. One observational study found that around 90mg of caffeine per day (equivalent to a small cup of coffee) provided the best protection.(7)

Additional Factors to Consider

If you aren't sensitive to caffeine, black coffee might be a great addition to your Intermittent Fasting schedule to help make your fast easier, more enjoyable and provide additional health benefits. However, if you are caffeine sensitive, you might want to experiment with smaller amounts of caffeine (such as half-caff) so that it does not disturb your sleep later in the evening.

Pssst... black coffee is a great tool, but there are some things you can add to your coffee without it breaking a fast. You can checkout the details with my livestream video below.