Does Coffee Break a Fast? My Clean Keto Morning Routine Revealed

If you’re wondering, “Does coffee break a fast?”, you’re not alone. As someone on a Clean Keto challenge until Thanksgiving 2024, I’ve done extensive research on this topic. The short answer is no – black coffee doesn’t break a fast. In fact, it’s become a crucial part of my morning routine, along with intermittent fasting and a special lemon water drink. Let me walk you through my morning ritual and explain the science behind why black coffee is fasting-friendly.

My Morning Routine: Fasting, Black Coffee, and Lemon Water

3-4 AM Wake-Up: Instant Espresso Shots (Black) or Nescafe Ice Roast shots

Many people ask, “Can you drink coffee while fasting?” Based on my research and personal experience, the answer is yes – as long as it’s black. Some say it’s fine to add small amounts of spices and other things but I’m sticking to simple for now and I’ll explore options further down the road.

I start my day with one or two little “shots” of espresso or ice roast blend. Here’s how I do it and what I use:

1. I use a cute little mason jar shot cup (mine holds about 1/2 cup)
2. I dissolve 1 teaspoon instant espresso or Nescafe Ice Roast in cold filtered water
3. I drink it super quick for a rapid caffeine boost.

My faaaavorite is Nescafe Gold Instant Espresso, but goodness that has been hard to find on the shelves. I’m not sure if it’s out of stock due to trending on social media, or if it’s been discontinued, but I’ll be researching that at a later date and will update with a separate blog post on that. I currently have on hand the Nescafe Ice Roast! According to the Nescafe website, this Ice Roast is 100% pure coffee and responsibly sourced. They also state: “Made from a blend of premium Arabica and Robusta coffee beans

source: Nescafe Official Website

“Responsibly sourced coffee from Ethiopia, Brazil & Vietnam”

source: Nescafe Official Website

“Offering quality, consistency, and convenience with expertly selected beans, roasts, and flavors.”

I’ll be honest: I don’t love black coffee. I used to start my day with iced coffee loaded with unsweetened almond milk and sugar-free vanilla creamer or heavy whipping cream (a keto staple!). I didn’t even measure the amount I added, I just poured to my heart’s content to make a delicious cup of iced coffee. But I’ve made the switch to black for two important reasons:

1. To maintain my fast: Adding any calories to coffee can break a fast, potentially reducing the benefits of intermittent fasting.
2. Clean keto commitment: A big part of my journey is not just keto, but CLEAN keto with minimal harmful ingredients. I became concerned about the additives in some unsweetened almond milks and sugar-free creamers. Even “natural” products can contain preservatives, thickeners, and artificial sweeteners that don’t align with my clean keto goals.

By switching to black coffee, I’m not only supporting my fasting routine but also ensuring I’m not inadvertently consuming ingredients that could hinder my health and weight loss journey. It’s been an adjustment, but knowing I’m staying true to my clean keto principles makes it worthwhile.

Once I break my fast for the day, I will experiment with adding an afternoon iced coffee to my day if I need a caffeine boost. This coffee will include unsweetened almond milk or heavy whipping cream, and I’d like to find a clean ingredient flavor combo I love. I’ll post more about that as I experiment!

Lemon Water + Himalayan Pink Salt

Following the coffee shots, I make an iced lemon water with 1/2 teaspoon of Himalayan pink salt. I use a mason jar that has measurements on the side so that it helps me track my water intake for the day. This refreshing drink helps me stay hydrated and provides some essential minerals. I use cold filtered water – I absolutely LOVE my Waterdrop pitcher (more about that in a later post)! The crisp, clean taste makes a huge difference in my lemon water and keeps me coming back for more throughout the day. And, we’re SO happy to reduce our household waste by eliminating water bottles!

Throughout the day, I rotate between cold herbal tea (no sweeteners added) and my filtered water, sometimes doing a water infusion (like cucumber water, or just add lemon/lime slices!), ending with a soothing bedtime tea. As the weather cools down (it’s still reaching the 90s here in Oklahoma!), I’ll likely incorporate more warm beverages, but for now, I’m all about that ice-cold hydration.

Why Intermittent Fasting?

Intermittent fasting (IF) has become a key part of my routine. Here’s why:

1. Enhanced Fat Burning: IF can increase your body’s ability to use stored fat for energy, which is perfect for a keto diet [1].
2. Improved Insulin Sensitivity: Fasting periods can help regulate insulin levels, potentially benefiting those with PCOS [2].
3. Cellular Repair: Fasting triggers a process called autophagy, where your body cleans out damaged cells [3].
4. Simplicity: Fewer meals mean less planning and preparation, which fits well with my busy lifestyle.

It’s crucial to listen to your body. If I feel it’s time to break the fast with a meal, I do. But so far, I’m making it until afternoon/evening without feeling truly hungry.

Why Black Coffee in the Mornings?

Black coffee during a fast offers several benefits:

1. Zero Calories: It doesn’t break your fast, allowing you to extend the fasting period [4].
2. Increased Metabolism: Caffeine can boost your metabolic rate, helping with fat burning [5].
3. Improved Focus: Coffee can enhance mental alertness, which is especially helpful in the morning [6].
4. Antioxidants: Coffee is rich in polyphenols, which have anti-inflammatory properties [7].

Why Lemon Water + Himalayan Pink Salt?

This simple drink packs a punch:

1. Electrolyte Balance: The salt helps replenish electrolytes, which is crucial on a keto diet [8].
2. Hydration: Proper hydration is essential, especially when fasting [9].
3. Vitamin C: Lemons provide a boost of this important antioxidant [10].
4. Digestive Aid: Lemon water may help stimulate digestion and relieve bloating [11].

Conclusion

This morning routine supports my clean keto lifestyle and intermittent fasting goals. It provides energy, hydration, and potential health benefits without breaking my fast. Remember, what works for me might not work for everyone. Always consult with a healthcare professional before making significant changes to your diet or fasting routine, especially if you have specific health concerns like PCOS.

I’d love to hear about your morning routines! Do you practice intermittent fasting? How do you take your coffee? Let me know in the comments below!

Stay healthy and keto on!

Marissa

Sources: [1] Stockman, M. C., et al. (2018). Intermittent fasting: is the wait worth the weight?. Current obesity reports, 7(2), 172-185. [2] Ganesan, K., et al. (2018). Intermittent fasting: The choice for a healthier lifestyle. Cureus, 10(7). [3] Bagherniya, M., et al. (2018). The effect of fasting or calorie restriction on autophagy induction: A review of the literature. Ageing research reviews, 47, 183-197. [4] Hoddy, K. K., et al. (2016). Safety of water and energy-restricted diets for weight loss: a review of the literature. Journal of the Academy of Nutrition and Dietetics, 116(9), 1419-1429. [5] Acheson, K. J., et al. (2004). Metabolic effects of caffeine in humans: lipid oxidation or futile cycling?. The American journal of clinical nutrition, 79(1), 40-46. [6] Nehlig, A. (2010). Is caffeine a cognitive enhancer?. Journal of Alzheimer’s Disease, 20(s1), S85-S94. [7] Górniak, I., et al. (2019). Comprehensive review of antimicrobial activities of plant flavonoids. Phytochemistry Reviews, 18(1), 241-272. [8] Phinney, S. D., & Volek, J. S. (2011). The art and science of low carbohydrate living: an expert guide to making the life-saving benefits of carbohydrate restriction sustainable and enjoyable. Beyond Obesity LLC. [9] Popkin, B. M., et al. (2010). Water, hydration, and health. Nutrition reviews, 68(8), 439-458. [10] Carr, A. C., & Maggini, S. (2017). Vitamin C and immune function. Nutrients, 9(11), 1211. [11] Patel, R. M., & Denning, P. W. (2013). Therapeutic use of prebiotics, probiotics, and postbiotics to prevent necrotizing enterocolitis: what is the current evidence?. Clinics in perinatology, 40(1), 11-25.