None of the coffee additives caused a significant drop in our blood ketone levels. At 120 minutes, my, (Becky’s), ketone readings increased after drinking black coffee, coffee with cream, coffee with MCT oil, and coffee with butter. At 120 minutes, Keith’s ketone readings dropped by 0.1 mmol/L after drinking only black coffee. His ketone readings rose slightly after consuming coffee with cream, MCT oil, and butter.
Most of us have contemplated going on a diet. When we find a diet that appeals to us, it seems as if it will be a breeze to do. But when we get into the nitty gritty of it, it becomes tough. For example, I stay on a low–carb diet almost all the time. But if I think about going on a low–fat diet, it looks easy. I think about bagels, whole wheat bread and jelly, mashed potatoes, corn, bananas by the dozen, etc. — all of which sound appealing. But were I to embark on such a low–fat diet I would soon tire of it and wish I could have meat and eggs. So a diet is easy in contemplation, but not so easy in the long–term execution.
When our cells undergo the process of autophagy, non-essential parts like damaged proteins are recycled and invading microorganisms and toxic compounds are removed. This means that autophagy plays an important role in stopping the aging process, reversing disease, and preventing cancer, but it doesn’t happen all the time. Fasting, protein restriction, and carbohydrate restriction are the three main ways that can initiate different autophagic processes — all of which are not the same. This is part of the reason why a ketogenic diet has so many positive effects, and it also shows you why intermittent fasting is a way to improve your diet even more.
Now if you're not used to drinking your coffee black, don't despair. There are some no-sugar options that can help lighten and sweeten your morning cup of joe. If you're like me and can't fathom the idea of drinking black coffee, consider adding a few splashes of unsweetened almond or coconut milk. Cutting out the sugar can be especially hard for some people, but there are sugar-free substitutes on the market, such as stevia, erythritol, or xylitol, that can serve as a great alternative. Another modification you can make in your coffee during IF is to consume bulletproof coffee. Simply by adding high-quality grass-fed butter and MCT oil, you may find yourself having a much easier time abstaining from food.
What if we told you that the answer to losing weight, improving body composition, and feeling better isn’t about dieting, but instead skipping meals every once in a while? For some, intermittent fasting, or going a longer period of time — usually between 14 and 36 hours — with few to no calories, can be a lot easier than you may think. And the benefits might be worth it. If you think about it, all of us “fast” every single day — we just call it sleeping. Intermittent fasting just means extending that fasting period, and being a bit more conscious of your eating schedule overall. But is it right for you? And which method is best?

None of the coffee additives caused a significant drop in our blood ketone levels. At 120 minutes, my, (Becky’s), ketone readings increased after drinking black coffee, coffee with cream, coffee with MCT oil, and coffee with butter. At 120 minutes, Keith’s ketone readings dropped by 0.1 mmol/L after drinking only black coffee. His ketone readings rose slightly after consuming coffee with cream, MCT oil, and butter.

How It Works: Warriors-in-training can expect to fast for about 20 hours every day and eat one large meal every night. What you eat and when you eat it within that large meal is also key to this method. The philosophy here is based on feeding the body the nutrients it needs in sync with circadian rhythms and that our species are “nocturnal eaters, inherently programmed for night eating.”

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Harvard-trained physician and author of The Paleovedic Diet, Dr. Akil Palanisamy further explains to POPSUGAR that "autophagy is the self-cleaning process by which the body's cells break down and recycle damaged proteins and components. This is activated by intermittent fasting, but anything other than water (even black coffee) disrupts it to some extent."

Black coffee won't break your fast or take you out of ketosis. In fact, according to a report published in the Journal of Basic and Clinical Physiology and Pharmacology in 2017, caffeine may even increase your metabolism, which will help promote weight loss. Black coffee also helps curb your appetite, which can make getting through your morning fast much more manageable.


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It doesn't matter when you start your 8–hour eating period. You can start at 8am and stop at 4pm. Or you start at 2pm and stop at 10pm. Do whatever works for you. I tend to find that eating around 1pm and 8pm works well because those times allow me to eat lunch and dinner with friends and family. Breakfast is typically a meal that I eat on my own, so skipping it isn't a big deal.

After that timespan, your body goes into what is known as the post–absorptive state, which is just a fancy way of saying that your body isn’t processing a meal. The post–absorptive state lasts until 8 to 12 hours after your last meal, which is when you enter the fasted state. It is much easier for you body to burn fat in the fasted state because your insulin levels are low.
Intermittent fasting is using the same reasoning – instead of using the fats we are eating to gain energy, we are using our stored fat. That being said, you might think it’s great – you can just fast and lose more weight. You have to take into account that later on, you will need to eat extra fat in order to hit your daily macros (the most important thing). If you’re overeating on fats here, you will store the excess.
Because it simplifies your day. Rather than having to prepare, pack, eat, and time your meals every 2-3 hours, you simply skip a meal or two and only worry about eating food in your eating window. It’s one less decision you have to make every day. It could allow you to enjoy bigger portioned meals (thus making your tastebuds and stomach satiated) and STILL eat fewer calories on average.
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