How Much Black Coffee Can We Take On A Keto Diet?
- 11 Nov, 2020
You know how it goes; you just can’t start the day without a good strong coffee to get you up and running. But what about the interaction between caffeine and ketosis, does coffee have a negative effect on a ketogenic diet? Or any LCHF diet for that matter. A ketogenic diet is a low-carb, high-fat diet. It is a protein-based diet that powers the body to consume fats instead of starches to produce energy. When your body is devoid of sufficient carbs to burn for energy, it starts burning fat, which results in ketone formation and is used to draw power for all the activities; this process is known as Ketosis.
The body, in general, follows two metabolic pathways, namely, glycolysis and Ketosis. In the absence of sufficient carbohydrates, the body resorts to Ketosis in which it starts burning the fats stored in the body to gain energy.
- The body breaks down carbs into glucose, which can then enter your bloodstream. If glucose in your bloodstream and energy is relatively high, then your body will convert glucose into glycogen.
- Glycogen is stored in your muscles and liver for later use.
- When carbs are scarce and glucose levels in the blood are low, your body will start converting glycogen back to glucose for energy
- However, what happens if your body's glycogen stores start dropping down? Once you've depleted your glycogen stores, your body has to turn to ketone bodies for energy.
- Our bodies are always producing small amounts of ketones. However, in a state of Ketosis, your body will boost the production of ketones from fat. This fat either comes from your food or already stored body fat.
- Contrary to glucose, ketones that aren't used as a fuel source are not stored and are waste products. The kidneys filter them out of the blood, which is then excreted out from the body.
What can you eat while on Ketosis?
Whole foods, such as eggs, lean meat, oily fish, low-carb veggies, and low-carb naturally grown sustainable products, like low-carb flours (almond, chickpea, etc.). When on a ketogenic dietary regimen, you cannot eat any processed or refined foods items.A keto diet is quite impressive compared to other diets with regards to demonstrated weight reduction benefits. It has also appeared to decrease cancerous tumours’ danger, treat cognitive impairments like Dementia, Depression, Alzheimer's disease, and control diabetes and insulin levels.
What is Keto Coffee and What are its benefits?
Keto Coffee is based on the principle that a diet high in fats helps the body hit ketosis quicker. Ketosis is the metabolic state where the body burns fat for energy. It’s the goal of many keto dieters who hope to quickly drop pounds.
- The keto diet is a high-fat, low-carb, moderate protein diet. It forces the body to burn fat for fuel instead of glucose, the body’s go-to energy source produced from carbs.
- When carbs are limited, as is the case with the keto diet, the body begins to break down fat stores while the liver produces ketones, an organic compound that can be used as a backup fuel source. As the body burns more and more fat to meet its daily energy needs, it begins to lose weight.
- Keto Coffee is packed with butter and medium-chain triglycerides (MCT) oil.
- The liver produces ketones from these fats but only in periods of restricted carbohydrate intake. So, they aren’t necessarily immediately converted to ketones.
- Additionally, those MCTs help dieters feel full and satiated longer, which can prevent overeating throughout the day.
How much coffee can be consumed on a Keto Diet?
The amount of coffee you can have on keto varies between individuals as it does for people who eat any kind of food.
- Luckily for everyone, although the keto diet may seem strict, there is no need to give up coffee on your daily dose of caffeine. The caffeine in coffee not only contains antioxidants and nutrients, but also gives you increased energy to go about your day.
- Coffee and caffeine can aid the breakdown of body fats as shown in this research, which help your body while on the Keto diet.
Black or plain coffee is great for those on the Keto diet. This is because you get all the benefits of coffee, as described above, without any added sugar or cream. It is the healthiest way to drink coffee because it contains the least number of calories and won’t boost your blood sugar level. To elevate your black coffee, try quality instant coffee made with 100% single-origin Arabica beans for an easy, but delicious caffeine fix.
What all do we need to keep in mind when following a keto diet?
- Sugar is a big no-no in the keto diet since consuming carbohydrates can quickly throw your body out of ketosis.
- But while sugar is off the table, artificial sweeteners are arguably worse. Synthetic artificial sweeteners are typically laden with chemicals that take a toll on your body.
- Since many of these sugar-alternatives are 200 times sweeter than sugar, consuming them regularly can worsen sugar cravings and even cause digestive issues like stomach cramps and diarrhoea.
- Look out for common artificial sweeteners like sucralose and aspartame, which have been proven to cause negative health effects, from migraines and bloating to an increased risk of certain cancers.
- While you may have to sacrifice sugar on the keto diet, there are still many ways to satisfy your sweet cravings naturally.
- Liquid stevia (we recommend liquid because some powdered stevia products contain hidden sugars like maltodextrin) and monk fruit are two natural sweeteners that will sweeten your coffee without throwing you off your keto game or compromising your wellbeing.
What all tasty modifications can you give to your keto coffee?
Spices are an easy and delicious solution to enhancing the taste of your coffee while offering unique health benefits like lowering blood sugar and reducing inflammation. Ceylon cinnamon, for example, is a warm and sweet spice that can boost insulin sensitivity, aiding in lowering blood sugar and burning fat.Ground ginger is another tasty way to give your coffee an extra kick while offering energy and immune-boosting benefits.Other aromatic spices like nutmeg, cloves, turmeric, and cardamom can also be trustfully employed to stimulate your metabolism and digestion with every sip. But if it’s the health benefits you’re after, look no further than adaptogens. If you aren’t familiar, adaptogens are herbs and plants that can help the body adapt to stress, regulate hormonal imbalances, and so much more. Add any of these popular keto-friendly options to fortify your body:
- Ashwagandha (aka Indian ginseng) has been proven to lower cortisol (stress hormone) levelsMaca root is a powerful root grown in Peru that helps regulate hormones, Rhodiola is an herb that improves mental fatigue, reduces stress, and improve performance
- Cordyceps is another medicinal mushroom that provides energy, improves recovery, and balances hormones.
Bulletproof Keto Coffee Recipe With Instant Coffee:
If you’re still having trouble figuring out the best coffee for you while on the Keto diet, here is one recipe made with Bulletproof Coffee’s instant coffee that you can try!
- Boil water in a kettle for one mug (8-10 FL oz).
- Pour out coffee from a bulletproof instant coffee packet into the mug (0.1oz of coffee) and add the boiling water.
- Stir for a few seconds until fully dissolved.
- Add 1-2 tablespoons grass-fed butter, 1 tablespoon MCT oil and use a frothier to mix all ingredients with the coffee (alternatively, you can mix all together in a blender) until smooth.
Serve hot and enjoy!