Okay, so you’ve been reading about the ketogenic (keto) diet for a while and you’re finally ready to take the leap and try it out for yourself…
You’ll probably already know from your research that the keto diet involves eating a low number of carbohydrates (fewer than 50 grams) each day.
You may also read that those creamy vanilla lattes and sweet syrupy mochas are not allowed on the ketogenic diet. And if you’re a coffee-lover, this is probably the worst news you can hear!
But you’ll be glad to hear that there are many coffees that are compatible with the keto diet. We’re not just talking cups of plain black coffee. There are lots of delicious and flavoursome coffees that you can enjoy while sticking to a low-carb diet.
What is the Ketogenic Diet?
Before we delve into keto coffee, let’s talk about what the keto diet is and its proposed benefits.
The keto diet consists of eating high amounts of fats and low amounts of carbohydrates, with a moderate intake of protein. It’s comparable to most low-carb diets, such as the Atkins diet.
The keto diet is often used as a method of weight loss, but it provides many more benefits than just reducing the number on the scales. The idea behind the keto diet is to encourage your body to switch to burning fat as a fuel source instead of carbohydrates (hence why it’s known as a ‘fat burning’ diet).
Your body usually breaks down glucose (carbohydrates) as a primary energy source. In fact, the brain can only use glucose for energy. But when you consume a low number of carbohydrates in your diet, your body is forced to break down fat stores into ketones that can be converted into glucose and used for energy.
When your body is burning fat for energy, it’s in a metabolic state known as ketosis. After just a few days of following the keto diet, you will enter ketosis and you will begin to experience its many benefits, including:
- Improved mental clarity
- Improved focus and cognitive function
- Increased energy
- Reduced appetite
- Weight loss
- Reduced blood sugar and insulin levels
- Reduced blood pressure
- Reduced acne
The keto diet has also been linked to a reduced risk of diabetes, epilepsy, Alzheimer’s disease, and even cancer. Scientists are currently looking at ways to use the keto diet as part of the treatment for these diseases.
What Can and Can’t You Eat On the Ketogenic Diet?
We know that your carb intake needs to be low and your fat intake needs to be high. But which foods can you actually eat and which should you avoid when you’re following the keto diet?
Foods to Eat On the Keto Diet
Foods to Avoid On the Keto Diet
- High-carb vegetables, such as potatoes, parsnips, and swede
- High-carb fruits, such as bananas and apples
- Grains, including pasta, bread, rice, noodles, and cereal
- Cookies and cakes
- Chocolate and candies
- Sodas and fruit juice
What is Keto Coffee?
Okay, we’ve looked at all the foods and drinks that you can and can’t eat on the keto diet, but what about coffee?
We’ve already mentioned that sweet, sugary lattes and mochas aren’t allowed due to their high carbohydrate content. However, black coffee is perfectly fine as it contains no added carbs from milk, sugar, or syrup.
Black coffee is great for anybody on a low carb diet. It’s easy to make and gives you a boost of energy without adding to your daily carb intake. But if you don’t like black coffee, you can make something called keto coffee instead.
What is keto coffee, you ask?
Keto coffee, also known as bulletproof coffee, is similar to normal coffee but instead of adding milk and sugar, you add a source of fat. Usually, this fat source is butter, MCT (medium-chain triglycerides) oil, ghee, or coconut oil.
Is Keto Coffee Good for You?
Keto coffee might not sound like the most delicious coffee in the world but it might surprise you! Not only does it taste sweet and creamy but keto coffee also has a range of benefits.
Bulletproof coffee is the perfect solution to a morning drink when you’re trying to cut back on your carbs. Because it contains little to no carbohydrates, it doesn’t stimulate your metabolism. This means that your body remains in ketosis and continues to burn fats for energy.
Staying in ketosis for as long as possible means you can maximize the benefits mentioned above. It’s also beneficial when you’re on a weight loss journey by helping to increase your rate of fat loss. A hot cup of keto coffee will keep you satiated for hours to come, meaning you can delay your first meal of the day until lunch or early afternoon.
If you add MCT oil to your bulletproof coffee, you will get additional benefits from the medium-chain triglycerides. In particular, MCTs have been shown to improve concentration, focus, and mental clarity.
MCTs are more easily broken down in the body than long-chain fatty acids, which means they can be quickly absorbed through the small intestine. This provides you with an immediate boost of energy, which enhances your physical and cognitive performance for hours to come.
Bulletproof coffee is an amazing pre-workout drink too. The fat sources provide your body with energy to fuel your workout, despite having a low amount of carbohydrates.
Where to Buy Keto Coffee
You can get keto coffee in the UK from Rejuvenation Water. Our keto coffee pods are simple and easy to use, and they make bulletproof coffee accessible to everyone. Each pod is made using rich Brazilian Arabica coffee and premium coconut MCT oil to create a deliciously smooth blend.
Better yet, our keto coffee pods are all compatible with Nespresso coffee machines. If you’re in a rush before work, you can pop one of our keto Nespresso pods into your coffee machine and have a delicious hot drink ready in just a few minutes.
If you want to try and make your own keto coffee at home, check out these amazing keto coffee recipes.
How Can You Spice Up Your Keto Coffee?
Most pre-made keto coffee in the UK is a standard blend of plain coffee and fats. There are usually no added flavours in the pods. But if you want to add some extra spice (literally) to your coffees, what can you actually add? What flavourings are keto-friendly?
Nowadays, you can get lots of keto coffee syrups that enable you to get more creative with your coffees while staying within your carb limits. You can get a range of flavours, including caramel, chocolate, cinnamon, cookie dough, hazelnut, vanilla.
These syrups use sweeteners instead of sugar to keep the carb (and calorie) content low. For example, many syrups contain stevia, monk fruit extract, erythritol, and MCT oil to add sweetness. If you’re a fan of sweet coffee and you’d love nothing more than to throw a bunch of sugar in your coffee, you can use these keto-friendly syrups as an alternative.
If you used to add a lot of milk to your coffees prior to going on the keto diet, you can swap milk for heavy cream, which is a great source of fats. You can also get keto-friendly creamers that add the same creamy texture to your drink. Adding butter or ghee will also give your bulletproof coffee a delicious creamy texture.
Of course, you can also sprinkle some cinnamon, cocoa powder, or nutmeg on top of your keto coffee too for some extra flavour and sweetness.
Following a keto diet doesn’t mean you need to give up on your beloved morning coffee. It just means that you’ll need to adjust your usual coffee ingredients.
There are lots of places where you can buy keto coffee in the UK. If you don’t have time to brew your own coffee and create any fancy recipes in the mornings, you can use keto Nespresso pods in your coffee machine.
On the weekends when you’ve got more time, try playing around with different bulletproof coffee recipes. Add different flavours to your drink and try exciting new combinations of ingredients. Get yourself a bunch of keto-friendly syrups to keep your coffees varied and full of flavour.
It’s also a good idea to play around with the different fats that you add into your keto coffee. Some people prefer pure MCT oil, others like to add butter or ghee, and some people like a combination of all three. If you’re making a plant-based keto coffee, you can use coconut oil to add fats, texture, and taste to your drink.
After a week or two of following the keto diet and drinking a daily cup (or two) of bulletproof coffee, you’ll start feeling the many amazing benefits that it provides.
By Alex Warmisham ANutr - Nutritionist at Rejuvenation Water