Intermittent fasting is one of the most popular diets today, and as such, many people are eager to find out how they can still enjoy their morning cup of coffee while following it. But does drinking coffee with creamer break a fast or not? Let’s take a look.
The Rules of Intermittent Fasting
Intermittent fasting is becoming increasingly popular among people trying to improve their overall health, lose weight and reduce inflammation. It involves alternating periods of fasting (no food intake) and feasting (normal eating). The main rules for implementing intermittent fasting are as follows:
- Choose Your Preferred Schedule – Intermittent fasting can be done in several ways including 16/8, 24-hour fasts, or a 5:2 plan (eating normally over 5 days and then restricting calories to 500-600 on two days per week).
- Time Fasts Carefully – It’s important to choose a schedule that fits your lifestyle and ensures you don’t go more than 12 hours without eating. Additionally, avoid doing it the evening before an important event or meeting so that you don’t feel sluggish when it comes time for socialization or work performance.
- Include Nutrient-Rich Foods During Feasting Window – Eat nutrient-dense meals during your eating window instead of stuffing yourself with junk food or sugary snacks just because you’re able to eat them again after some time not consuming them. Eating nutritious foods during this period will ensure that you get all the vitamins, minerals and fiber needed while still reaping the benefits of intermittent fasting at other times of day/week.
- Stay Hydrated - Keep hydrated throughout both fasts and feasts by drinking plenty of water, unsweetened tea, etc., and avoiding carbonated drinks like soda, and energy drinks which are loaded with sugar and can cause dehydration anyway! You may also consider black coffee during morning fasts as caffeine is known to suppress appetite helping make fasting easier in the first few weeks/months until the body has adapted fully to this new regime!
- Get Enough Sleep - Try getting at least 8 hours of restful sleep each night as inadequate sleep has been linked to increased production of hormones like ghrelin which stimulates hunger leading many people off track from their goals! At the same time getting enough rest helps the body optimally utilize nutrients consumed keeping your metabolism humming & assist the process cellular repair & regeneration throughout the body!
A really good resource for IF is Nerd Fitness; their blog is full of very valuable information!
What Kind of Creamer Can I Use?
Not all creamers are created equal when it comes to intermittent fasting. If you want to stay within the rules of your fast, then you will need to be mindful about what type of creamer you use in your coffee. The best types of creamer for intermittent fasting include zero-calorie options like almond milk and coconut milk, as well as dairy-free options like Califia Farms Almond Milk or Laird Superfood Creamer. Additionally, if you opt for any store-bought creamers make sure they don’t contain any added sugars or artificial sweeteners that could potentially break your fast. We've written a great article about best coffee creamer for intermittent fasting if you want to check out what other options are available.
Homemade Zero Calorie Coffee Creamer
Making your own homemade zero calorie coffee creamer is a great way to save money while also controlling the ingredients that go into your morning cup of joe. You can make both sugar-free and dairy-free versions with only a few simple ingredients.
For a sugar free creamer, you'll need:
- ¼ teaspoon of vanilla extract or another flavoring (optional)
- 2 tables spoons of coconut oil
- 1 tablespoon of cocoa powder or powdered creamy peanut butter
- 2 tablespoons of stevia extract.
Start by heating up the coconut oil until it turns liquid then add the cocoa powder or powdered peanut butter into it and stir well. Add in the stevia extract and let cool down before mixing in the vanilla flavoring if desired. Store this mixture in an airtight container for future use!
For a dairy free coffee creamer, you’ll need:
- ¼ teaspoon vanilla extract
- 4 tablespoons canned coconut milk
- 1 tablespoon cocoa powder or creamy peanut butter
- ½ teaspoons Stevia Extract Powder/Granules
Start by bringing the canned coconut milk to just below boiling point on low flame. Then mix in either cocoa powder or powdered creamy peanut butter followed by stevia extract powder/granules until fully blended with a completely combined texture. Finally pour this mixture through a strainer to get rid of any lumps formed due to overmixing before adding optional flavorings such as vanilla extracts etc after letting it cool down considerably. As with the dairy-free intermittent fasting coffee creamer, you can store this mixture for future use too!
Does Drinking Coffee Break a Fast?
As long as the coffee doesn’t contain any calories from sugar or creamer then it won't break your fast. Many people also choose to drink black coffee during their fasts because it contains compounds that can help boost fat burning and improve metabolic health. That said, if you just can’t stand the taste of black coffee then adding a small amount (1 tablespoon) of zero-calorie creamer is perfectly acceptable while intermittent fasting - especially if it helps keep you on track throughout the day!
If you’re used to flavored coffee and enjoying hot drinks with cream or sugar, drinking coffee black can be a challenge. Going cold turkey on flavorings isn’t always the easiest adjustment! Consider giving a light roast coffee a chance if you’re finding that quitting your flavored indulgences is too difficult.
Light roast coffees have low acidity, give off brighter notes of sweet nuances such as honey and flowers, and have almost no bitterness too - making them great jumping-off points for those making the transition to plain black coffee. Consider loading up on lightly roasted beans if the smooth, sweet profile of flavors appeals to you. You might discover a wonderful surprise in store.
To Wrap Up: Does Coffee Creamer Break a Fast?
Consuming coffee creamers during an intermittent fast is perfectly fine - as long as you opt for zero-calorie options such as almond milk or coconut milk instead of dairy creamers containing added sugar or artificial sweeteners that could potentially break your fast.
Ultimately though, the decision rests on you and whether you feel comfortable incorporating these types of creamers into your diet routine while still adhering to the rules of your chosen diet plan! For those who do choose to incorporate creamers into their coffees during a fast, make sure to carefully read labels so that you know exactly what ingredients are included in each product before consuming them in order to ensure that there won’t be any unexpected surprises down the road. Alternately look at making your own coffee creamer for intermittent fasting with the two recipes we've provided!