If you’ve decided that the ketogenic (keto) diet sounds perfect for you, you’ve probably already done some research about what the keto diet entails.
There is a long list of foods that should be avoided when you’re following a low-carb diet, such as the ketogenic diet. There are also several drinks that aren’t recommended if you’re trying to reduce your carb intake, including fruit juice, smoothies, sodas, and sweetened coffee and tea.
Those of you who are avid coffee drinkers might have immediately been discouraged from trying the keto diet when you read that coffee is not allowed on the keto diet.
But what if we were to tell you that you can still drink your beloved coffee while staying within the strict carb limits of the keto diet?
Although many of the popular sweetened coffee shop lattes and mochas may not be appropriate for the ketogenic diet due to their high sugar contents, that doesn’t mean that all coffee is banned when you’re trying to go low-carb.
Coffees that are low in carbohydrates will be suitable for keto diet and we don’t just mean plain old black coffee! There are lots of delicious ways to get your caffeine fix without going off track and we’re here to explain everything you need to know when it comes to coffee drinking on the keto diet.
What is the Ketogenic Diet and What Are its Benefits?
The ketogenic (keto) diet is a low-carbohydrate diet that has become increasingly popular in the last few years. It involves eating fewer than 50 grams of carbohydrates a day, alongside a higher amount of fat and a moderate amount of protein.
The theory behind eating a low-carb diet, such as the keto diet is to encourage your body to switch from using glucose for energy as it normally would into using fats for energy (which is why it is commonly referred to as a ‘fat burning’ diet).
When you’re following a ‘normal’ diet, your body uses glucose as its primary source of energy. It breaks down glucose molecules into something called adenosine triphosphate (ATP), which is used by your cells to perform a variety of functions.
However, consuming a low number of carbohydrates forces your body to enter a fat-burning state known as ketosis. In ketosis, your body (more specifically, your liver) starts to break down fat stores to produce molecules called ketones. These ketones then get converted into glucose and used for energy in the cells.
The ketogenic diet has lots of benefits, including the following.
Enhanced Weight Loss
Weight loss is one of the most common reasons why people switch to the keto diet. Reduce your carb intake switches your body into a fat-burning state that can contribute to weight loss without you needing to severely restrict your caloric intake.
Because you are consuming fewer carbs than usual, you will naturally stop eating a lot of the refined carbs and high-sugar products that are common in the modern-day diet. This can further promote weight loss.
Satiation and Reduced Appetite
Being higher in fats, the keto diet will keep you fuller for longer. This is because fats are the most satiating out of the three macronutrients (carbs, fats, and proteins). his makes it easierfor you to decrease your caloric intake without getting hungry throughout the day.
Lower Blood Sugar and Blood Insulin Levels
For people with type 1 or type 2 diabetes, following the ketogenic diet can be extremely beneficial in helping to regulate blood glucose levels.
By consuming fewer carbs, you won't spike your blood sugar levels as often, and these spikes won't be as harsh. This reduces insulin spikes, helping you to regulate your insulin levels throughout the day.
Lower Blood Pressure
Reducing your carb intake can decrease your blood pressure by decreasing the levels of low-density lipoproteins (LDLs).
Having lots of these cholesterol molecules in your bloodstream is recognised as a risk factor for heart disease because they can increase plaque build-up in your arteries. The keto diet decreases the levels of LDLs in your blood and improves your heart health.
Who Should Follow the Ketogenic Diet?
Technically, anybody can follow the keto diet and experience its many benefits, but there are certain groups of people that will benefit even more from following this low-carb diet, such as:
- People who prefer enjoy eating a higher fat diet
- Those who are trying to lose weight and body fat
- People who are looking for a dietary way to increase their cognitive function and focus
- Type 1 or type 2 diabetics
- People with high blood pressure (hypertension) or high blood cholesterol levels (hypercholesterolaemia)
- People suffering with Alzheimer’s disease
- Cancer patients may benefit from this diet as part of their treatment program
What is Bulletproof Coffee?
So, let’s get onto the real reason why you’re here. Coffee.
You might have come across the term bulletproof coffee (or keto coffee) and wondered what it is.
Bulletproof coffee benefits those who are following the keto diet but also enjoy drinking sweetened coffee. It enables you to drink delicious hot cups of coffee without consuming to many carbs.
If you usually add lots of milk and sugar to your coffee, you won’t be able to do so when you’re following the keto diet. Both milk and sugar contain lots of carbs and this can push you over your 50 gram a day limit.
Bulletproof coffee is a type of coffee that is flavoured using high-fat products instead of high-carb substances. The most common ingredients in keto coffee are MCT oil, grass-fed butter, and ghee. Some people also enjoy adding coconut oil into their coffee too.
Bulletproof Coffee Benefits
There are lots of bulletproof coffee benefits. Firstly, it tastes great! The high-fat sources add lots of creaminess and create a smooth and silky texture that is similar to a traditional milky coffee.
Drinking keto coffee first thing in the morning doesn’t stimulate your metabolism because it contains no carbohydrates. This means that your body stays in a state of ketosis for longer, so you can burn more fats.
Another one of the bulletproof coffee benefits is enhanced mental clarity. Many people say that a cup of bulletproof coffee can boost their energy and enhance their physical and mental performance for several hours.
Where to Buy Bulletproof Coffee
You can get delicious and high-quality bulletproof coffee pods in the UK from Rejuvenation Water. We have the best bulletproof coffee pods that are compatible with Nespresso coffee machines, meaning you can enjoy a stress-free hot cup of keto coffee each morning.
You can also get bulletproof coffee on Amazon. There are lots of delicious options with a range of different ingredients. Depending on your taste preferences, you might want to go for bulletproof coffee pods that exclusively contain MCT oil or some that contain a mixture of multiple fat sources.
What Can You Add to Bulletproof Coffee?
If you want to add some extra flavour to your keto coffee, there are lots of thing that you can add.
Flavoured syrups are a popular choice but if you are going to add syrup to your bulletproof coffee, they need to be sugar-free options so they don’t contain carbs. Keto-friendly syrups come in a range of flavours, including amaretto, caramel, cinnamon, chocolate, hazelnut, and vanilla.
You can also use low-carb and sugar-free sweeteners, such as erythritol or stevia if you prefer a sweeter tasting cup of coffee. Extra toppings include dried cinnamon or nutmeg if you want to add a hint of spice.
If you prefer a creamy, milky texture to your coffees, you can stir in some heavy cream. This adds lots of extra flavour and also additional fats to help you feel fuller for longer.
Of course, when it’s a hot summer’s day, you usually don’t want to drink a boiling hot cup of coffee. On these days, you can make your usual bulletproof coffee recipe and add a bunch of ice to create a creamy, low-carb iced coffee.
Just because you’re following a low-carb diet, it doesn’t mean you can’t still enjoy a delicious cup of hot coffee each morning (or afternoon)!
If you’re looking for delicious bulletproof coffee pods in the UK, check out the Rejuvenation Water keto coffee pods and try them out in your Nespresso coffee machine.
Don’t forget to experiment with different combinations of fat so that you find the perfect recipe for your coffees. Add lots of exciting keto-friendly toppings too, such as syrups, sweeteners, and powders. This will make your bulletproof coffee even more enjoyable and keeps them nice and varied.
If you’re trying to lose weight or you want to boost your physical and cognitive performance, bulletproof coffee is the perfect way to go. It can be helpful to delay your first meal and keep your body in a state of ketosis for as long as possible while still keeping you energised for the day ahead.
By Alex Warmisham ANutr - Nutritionist at Rejuvenation Water