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Can I Drink Coffee and Green Tea During Interval Fasting?

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  • Can I Drink Coffee and Green Tea During Interval Fasting?


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    Interval fasting is becoming an increasingly popular food scheme, a way to get your body in order and lose weight. Research shows that intermittent fasting can not only contribute to weight loss but also slow down the aging of the body, including the brain.

    If you first decide to practice this method of eating, you may wonder whether tea or coffee is allowed during the period of complete abstinence from food.

    In this article, we will try to answer this question from the point of view of modern dietetics.





    Black coffee and green tea are not a hindrance

    Consumption of moderate amounts of drinks with low or zero caloric content of food can not significantly disrupt the fasting process. Drinks such as black coffee and green tea contain no more than 3 calories and only traces of other nutrients. One or two cups are unable to affect the metabolic changes that are triggered when food is refused.

    Besides, some people believe that coffee suppresses the appetite, helping to withstand restrictions. Although these claims are not scientifically proven, they can provide psychological support.

    So, moderate consumption of coffee or tea without additional ingredients (honey, sugar, milk) does not violate the dietary principles of interval fasting. But can it be useful?





    Metabolic benefits of coffee and tea

    Nutritionists answer, " Yes." Important health benefits of intermittent fasting are improved brain function, reduced inflammation, blood glucose levels, and the risk of heart disease.

    Chronic inflammation is the cause of many diseases. Studies show that caffeine helps reduce the inflammatory process. In addition, high coffee consumption is associated with a reduced risk of developing metabolic syndrome, an inflammatory condition that is accompanied by high blood pressure, excess fat, cholesterol, and blood sugar.


    One of the reasons for the increasing popularity of interval fasting is its ability to improve brain health and protect it from age-related degenerative changes.


    Coffee can also enhance the effect of fasting in this regard. Its regular use is associated with a reduced risk of mental disorders, memory loss, Alzheimer's and Parkinson's diseases.

    In a state of hunger, our body produces energy from fat, which is converted into ketone bodies. They, in turn, are associated with improved brain function. Studies have shown that caffeine also contributes to the production of ketones.

    Interval fasting increases the process of autophagy-replacing damaged cells with healthy ones, which also protects the brain from age-related disorders. Coffee has also been found to be a catalyst for natural cellular renewal.





    Fat burning

    Both coffee (caffeine) and green tea are effective natural fat burners. Despite the fact that green tea contains significantly less caffeine, when combined with epigallocatechin gallate (EGCG), which is present in green tea, our body burns 65 calories per day more than when consuming caffeine alone.




    Avoiding additives

    High-calorie drinks based on coffee, such as lattes, glace, or cappuccino, as well as adding milk, honey, and sugar to tea or coffee, should be completely excluded for the period of complete abstinence from food. A large serving of latte can contain up to 40, and an average frappuccino can contain up to 85 grams of pure glucose.

    However, although the best choice of hot drinks during interval fasting is pure black coffee or green tea, it is allowed to add one teaspoon (5 ml) of fat cream or coconut oil.





    Moderation in all things

    A serving of double espresso can contain up to 160 mg of caffeine. Its excessive consumption can lead not only to unpleasant sensations such as a rapid heartbeat and a temporary increase in blood pressure but also to increased levels of insulin.

    High fasting insulin levels suggest a short-term decrease in sensitivity to it. Also, excessive caffeine consumption can disrupt sleep. Sleep and insulin sensitivity disorders are detrimental to metabolic health and can negate all the benefits of intermittent fasting!

    Most studies show that the safe dose of caffeine is 400 mg per day, which corresponds to 3-4 cups of a single espresso or Americano.





    Summary

    Drinking or not drinking black coffee or green tea during interval fasting is a matter of your personal preferences. Moreover, both drinks can enhance the effects of intermittent fasting, reducing inflammation, improving brain function, and speeding up metabolism.

    However, high-calorie supplements such as sugar, milk, or honey should be excluded. Observe moderation in the consumption of caffeine, and in case of problems with sleep, completely abandon it.

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