I'm like you pretty skinny. I started IF and also going to the gym to try and put on weight. I never liked eating breakfast but did it because I thought it was something I had to do.
It took me maybe a week or two of not eating breakfast until it felt normal - but now I could never go back. I feel much more in control. Before if I missed breakfast i'd be a mess and my stomach would be making all kinds of noises in meetings. Another plus I can eat massive lunches and dinners to make up for what I didn't eat at breakfast. I've still been able to gain weight this way!
Black is fine. But protein (creamer) or sweetener(sugar/artificial) both spike your insulin which lessens autophagy. As the OP Article points out, autophagy leads to longevity in mice and lessens your chance of neurological disease.
In 2016 a Nobel prize was given to Yoshinori Ohsumi for his work on autophagy.
"After infection, autophagy can eliminate invading intracellular bacteria and viruses. Autophagy contributes to embryo development and cell differentiation. Cells also use autophagy to eliminate damaged proteins and organelles, a quality control mechanism that is critical for counteracting the negative consequences of aging. Disrupted autophagy has been linked to Parkinson's disease, type 2 diabetes and other disorders that appear in the elderly. Mutations in autophagy genes can cause genetic disease. Disturbances in the autophagic machinery have also been linked to cancer. Intense research is now ongoing to develop drugs that can target autophagy in various diseases." [1]
That said, Dr. Jason Fung says black is better but he allows creamer if needed so that people stick with their fasts.
Ya, black coffee is fine. I can't remember the number but if it's under like 50kcal I think you'll stay in the fasting state, so you can even have like a small fruit. Definitely double check this though :p
It took me maybe a week or two of not eating breakfast until it felt normal - but now I could never go back. I feel much more in control. Before if I missed breakfast i'd be a mess and my stomach would be making all kinds of noises in meetings. Another plus I can eat massive lunches and dinners to make up for what I didn't eat at breakfast. I've still been able to gain weight this way!