Intermittent fasting has become an increasingly popular way to lose weight, improve health, and simplify meal planning. Many people drink coffee while intermittent fasting to help curb hunger and enjoy the energizing effects of caffeine.
Some intermittent fasters choose to drink their coffee black, while others prefer adding milk or creamers. Almond milk has emerged as a popular intermittent fasting-friendly addition due to its low calorie and nutrient content.
But can you drink coffee with almond milk while intermittent fasting or does it break your fast? Keep reading to learn the answer.
What is Intermittent Fasting?
Intermittent fasting (IF) is an eating pattern that involves cycling between periods of fasting and eating. It doesn’t specify which foods you should eat, but when you should eat them.
There are several different IF protocols, with the most common being:
- 16/8 method: Fast for 16 hours per day and restrict eating to an 8-hour window.
- 5:2 diet: Eat normally 5 days per week and fast or restrict calories to 500–600 for 2 days.
- Alternate day fasting: Fast or restrict calories every other day.
- One meal a day (OMAD): Eat one meal per day.
No matter which method you follow, the goal of intermittent fasting is to create a calorie deficit to promote weight loss. It’s thought that fasting may also provide other benefits like improving insulin sensitivity, heart health markers, brain function and longevity.
Does Almond Milk Break a Fast?
To maintain the benefits of fasting, you need to severely restrict calorie, carbohydrate and protein intake during the fasting window. However, intermittent fasting diets allow unlimited calorie-free beverages like water, unsweetened tea and black coffee.
The general rule is that if you consume less than 50 calories during your fast, you remain in the fasted state. Unfortunately, many types of milk and creamers contain calories and nutrients that may technically break your fast.
Here’s a look at the nutritional profile of almond milk (1):
- Calories: 39 per cup (240 ml)
- Carbs: 1 gram
- Protein: 1 gram
- Fat: 3 grams
With just 39 calories per cup, unsweetened almond milk is low in calories and carbs. It contains a small amount of protein and fat as well.
While there’s limited research available, evidence suggests that a splash of milk in your coffee likely won’t negate the benefits of fasting. One small study found that taking in less than 50 calories during a fast did not activate appetite and hunger hormones (2).
Another study gave participants coffee with varying amounts of milk during a fast. Consuming coffee with 18 grams of milk (about 36 calories) did not result in higher blood sugar levels compared to black coffee (3).
Based on the current research, a small amount of almond milk in your coffee is unlikely to diminish the benefits of intermittent fasting. However, it’s best to keep it to less than 50 calories per day.
Almond Milk vs. Other Creamers
If you prefer to play it safe, opt for almond milk rather than higher calorie creamers during your fasting window. Here’s how almond milk stacks up against some other common coffee additions (1, 4, 5, 6):
| Creamer | Calories per 1 tbsp (15 ml) |
|---|---|
| Almond milk | 4 |
| 2% milk | 19 |
| Half and half | 20 |
| Heavy cream | 51 |
| Non-dairy creamer | 25–35 |
With only 4 calories per tablespoon (15 ml), unsweetened almond milk is the lowest calorie option. In comparison, just 1 tablespoon (15 ml) of half and half or heavy cream provides 20–51 calories.
Non-dairy creamers fall somewhere in the middle with 25–35 calories per tablespoon (15 ml), depending on the brand. Even 2% dairy milk contains nearly 5 times more calories than almond milk per serving.
To get the creaminess of milk without adding calories, almond milk is the best choice for intermittent fasting.
Other Tips for Adding Almond Milk to Coffee
Here are some other tips to help you add almond milk to your coffee successfully while intermittent fasting:
Stick to unsweetened varieties
Be sure to choose unsweetened almond milk with no added sugar. Sweetened almond milk can contain up to 7 grams of sugar and 60 calories per cup (240 ml), which can easily break your fast (7).
Measure your portions
To keep calorie intake minimal, measure out a tablespoon (15 ml) or less of almond milk per cup (240 ml) of coffee. This provides just 4 calories of almond milk but all the creamy texture you crave.
Try nut pods
Nut pods are small, concentrated creamers made from almond or coconut milk. They contain 25–35 calories per pod but provide rich flavor. Using one pod per cup (240 ml) can satisfy your creamer craving.
Add cinnamon
Boosting your coffee’s flavor with calorie-free cinnamon can make almond milk more satisfying. Cinnamon also provides antioxidants and may help stabilize blood sugar levels.
Wait to add milk until the end of your fast
If you’re concerned about breaking your fast, consider waiting to add almond milk until the end of your fasting period when you’re ready to eat. This allows you to fully reap the benefits.
Try intermittent fasting with bulletproof coffee
Some intermittent fasters drink bulletproof coffee, which contains butter or medium-chain triglyceride (MCT) oil. While this does break your fast, some report feeling more satisfied than with almond milk.
Other Intermittent Fasting-Friendly Drink Options
While almond milk is one of the most popular intermittent fasting-approved additions to coffee, other drink options can help curb hunger during your fast as well.
Other calorie- and additive-free beverages you can enjoy include:
- Water
- Sparkling water
- Unsweetened tea
- Black coffee
- Apple cider vinegar drinks
- Bone broth
Consuming these beverages may provide appetite-quelling benefits without adding any calories to break your fast.
You can also add calorie-free flavorings like lemon, lime, ginger and mint to your water to help it satisfy your taste buds.
Potential Benefits of Drinking Coffee While Intermittent Fasting
Many people report improved weight loss and health results pairing intermittent fasting with their morning coffee. Here are some of the ways that coffee may benefit intermittent fasting (8, 9, 10).
Increases fat burning
Studies show that caffeine can boost metabolism and fat burning, especially in conjunction with exercise (8). Black coffee combined with intermittent fasting may ramp up weight loss.
Reduces hunger
Coffee stimulates the release of peptide YY, a hormone that decreases hunger and appetite (9). Enjoying black coffee during your fast can help you make it to your next meal.
Improves energy and focus
The caffeine in coffee blocks adenosine, the neurotransmitter that makes you feel tired. This leads to improvements in alertness, focus and concentration (10).
Coffee’s energizing effects can help counteract feelings of fatigue or sluggishness sometimes associated with fasting.
Protects brain function
Compounds in coffee like chlorogenic acid, caffeine and polyphenols act as antioxidants, reducing cellular damage and protecting brain function (10).
Some research indicates that coffee may decrease the risk of neurodegenerative conditions like Alzheimer’s and Parkinson’s disease.
Boosts ketone production
Some research shows that caffeine may increase circulating levels of ketones, which are produced when your body burns fat for fuel (11).
Higher ketone levels could enhance the anti-inflammatory, anti-diabetic and heart health benefits associated with ketosis.
Provides other health benefits
In moderation, coffee may protect against heart disease, liver disease, type 2 diabetes and depression (10, 12).
Pairing coffee with intermittent fasting could amplify its beneficial effects on overall health.
Downsides to Consider
Despite its potential benefits, drinking coffee while intermittent fasting may not work for everyone. Here are some downsides to keep in mind:
Not suitable for those sensitive to caffeine
Consuming coffee on an empty stomach may exacerbate symptoms in those sensitive to caffeine. Side effects like anxiety, jitters and heart palpitations may be more pronounced.
Can cause dependency
Relying on coffee every morning to get through your fast can result in dependency over time. Caffeine dependency may cause side effects like headaches or fatigue when you cut back.
May cause digestive issues
Drinking black coffee on an empty stomach may provoke acid production and cause stomach pain, nausea or heartburn in some. It may also disrupt the balance of gut bacteria.
Increases acidity
Caffeine is acidic and can increase the acid levels in your stomach. For those with reflux or ulcer issues, coffee may worsen symptoms.
Can affect sleep
As a stimulant, the caffeine in coffee may interfere with sleep if consumed in the afternoon or evening. This can undo the benefits of intermittent fasting.
Not suitable for children
Children and adolescents are still growing and require nourishment from healthy meals. Substituting food for black coffee is not recommended.
If you have concerns about caffeine sensitivity, sleep, acid reflux or other health issues, talk to your healthcare practitioner before consuming coffee during intermittent fasting.
The Bottom Line
At less than 40 calories per cup (240 ml), unsweetened almond milk is unlikely to disrupt your intermittent fasting regimen when added to coffee.
While a splash of almond milk in your coffee technically breaks your fast due to its protein and fat content, it provides less than 50 calories and is unlikely to stimulate hunger or prevent weight loss.
Compared to higher calorie creamers and milk, almond milk is the best choice if you want to add a creamy boost to your intermittent fasting coffee.
That said, black coffee remains the most fasting-friendly option if you prefer to be cautious. Though almond milk is very low in calories, even small amounts of protein and fat can stimulate digestive processes.
As with any eating pattern, listen to your body and adjust your intermittent fasting routine to best support your health goals and lifestyle.