Whether you follow an eating protocol like time restricted eating or intermittent fasting, ingestion of calories at the wrong time can throw your routine out of whack. The main idea behind both modes of eating is that there is a certain window in which you eat and a fasting window in which you don’t. Obviously, consuming water during your fasting period is fine, however, is this the same for coffee? Should coffee just be black? Are you allowed certain milks? If so, how much? Let’s talk into this a little more.

Intermittent Fasting vs Time Restricted Eating

Time-restricted eating is a type of daily fasting in which a person's eating window is condensed or restricted throughout the day. Time-restricted eaters typically eat during an 8 to 12-hour window during the day and fast for the other 12 to 16 hours. Contrary to intermittent fasting, which entails caloric restriction, time-restricted eating allows one to consume as much food as desired while the eating window is open. Eating within set time limits helps the body's natural 24-hour circadian system by synchronizing eating and fasting cycles. Both methods are effective for weight loss and maintaining a healthy body mass or BMI with many people adhering to these protocols as a permanent lifestyle. Typically, breakfast is no longer included in the list of meals that are consumed throughout the day, with the first meal usually taken from 11am to 2pm to break the fast. Does coffee count as calories?

To coffee or not to coffee?

If calories are the enemy during the fasting windows or both the Intermittent Fasting and the Time Restricted Eating protocols, then it would make sense to steer clear of milk. In fact, the addition of milk may also negate many of the other benefits associated with coffee as well. Many people find it hard to stomach black coffee; however it really just depends how you brew your black coffee and what coffee you use. If you decide you want to explore the realms of black coffee or soft brewing methods; the following option is the most inexpensive, relatively easy and makes beautiful filter coffee that tastes amazing.

Hario v60 (Pour Over)

Equipment required:

• Hario v60 Plastic Brewer

• v60 filter paper

• 20g of Specialty Coffee

• Hand Grinder for best results otherwise pre-ground

• Boiling water (320g)

• A mug or travel cup

Method:

1. Insert paper filter in the brewer and rinse thoroughly to remove any paper taste.

2. Discard waste water and place brewer on top of your mug

3. Grind 20g of coffee and pour grounds into the centre of the filter paper

4. Take boiling water and pour approximately 60g of water over the grounds in a circular motion

5. Take a small spoon and gently move grounds to allow water to saturate and ensure no dry spots

6. Slowly pour remaining water over slurry in circular motion

7. Once water is poured, gently hold brewer above the mug and swirl to flatten the coffee bed

8. Allow water to completely drain

9. Remove brewer and compost grounds and filter paper

10. Stir coffee to mix thoroughly. Allow to cool slightly and enjoy.

Other methods that are just as great are French Press or Cold Brew. See video below for another method by James Hoffman.

Coffee Matters

When drinking coffee as a filter, french press or cold brew, the coffee you choose really matters a lot. We do not recommend buying your coffee from the supermarket (see Specialty Coffee vs Supermarket Coffee). Instead, make tracks for your favourite Specialty Coffee Roaster and either choose a Single Origin or Blend that really speaks to you or ask them what they would recommend. African coffees are excellent as they tend to be fruity with a lovely acidity. If you like more body and a chocolaty experience, go for a South American washed coffee, such as one from Colombia or Brazil. Of course there are also coffee’s in between, but that can be the fun part — the discovery. There is nothing better than the smell, aroma and taste of freshly brewed specialty coffee at home and the excitement around trying a new coffee for the first time.

Conclusion

A dash of milk probably won’t hurt your fasting window however I would keep the large caramel latte with 3 sugars to just on Sunday’s. Espresso-based beverages can be hard to drink black, while soft brewing alternatives can be inexpensive, easy, and delicious. If you keep your coffee black, you will maximize the health benefits of your fasting windows as well as the other benefits that coffee has to offer. Keep this in mind next time you’re thinking about investing in a coffee machine. You might just discover something truly amazing and life-changing. Happy brewing.