In this article, we explain what is keto coffee, why it has become such a fad, and how to brew a cup of the drink that has taken the world of keto by storm.
If you are anything like me, then going on a keto diet is an incredibly challenging task. One of the most complex parts of going on this diet is giving up that morning latte with sugar-infused sweetener.
Keto doesn’t even allow for my regular coffee creamer, either.
However, there is good news; you can still have that morning caffeine boost when you participate in the keto diet. You can even have a keto-friendly creamer with it too.
The answer to your caffeine needs while on the diet is a brew called keto coffee, or as some call it, bulletproof coffee. It is a pretty good alternative, as it is so frothy that you wouldn’t even notice the lack of milk.
Of course, it’s not for everyone, and if you prefer your morning brew as a black coffee with nothing added, then it might not be the choice for you.
Choosing A Keto Diet
When it comes to diets, it is often the lack of choice that causes issues for those on them. However, there are quite a few ways that you can make keto coffee. In fact, it’s almost as versatile as your regular espresso drinks, with several other keto-friendly additions to suit virtually all tastes. That (along with online stores like Amazon offering instant keto coffee options) has made it into a phenomenon amongst coffee lovers who are on this type of weight loss diet.
Before we get into our tips for those who are considering indulging in keto coffee and the associated diet, we reckon that it’s probably worth stating that you should thoroughly investigate any diet before choosing it. You should look at the associated risks and ensure it’s suitable for your current health. And if there are any questions or issues, you should always consult a nutritionist or doctor to make a more informed choice.
The Keto Diet
The keto diet is a strict low-carb, high-fat diet designed to induce a metabolic state of ketosis in the body. In a state of ketosis, the body breaks fatty acids down into ketone bodies, a type of energy molecule the body can use for fuel.
In some ways, this low-carb diet is similar to the Atkins Diet; however, on the Atkins diet, you gradually increase your carb intake, whereas, on the keto diet, you keep your carb intake low so as to remain in ketosis. For those on the keto diet, a state of ketosis is the aim, but they can be removed from that state if they intake carbs.
In addition to helping you lose weight, the keto diet is thought to have many health benefits, including reduced blood sugar and insulin levels and reduction of acne. It may also enhance brain functioning and possibly help lower blood pressure.
Trendy diets come and go, but the keto diet seems to be sticking around as followers are watching the excess pounds slide away. Some versions of this high-fat diet can involve intermittent fasting.
You are adding more fats to your coffee while fasting means that you enjoy increased energy despite restricting food intake. Bulletproof coffee is a keto recipe that also allows you to enjoy one of the staples of your morning routine without breaking your diet.
However, like any diet, it is also worth considering the adverse side effects that could happen as part of keto. For instance, low blood pressure, kidney stones, constipation, nutrient deficiencies, and an increased risk of heart disease have all been listed as possibilities.
It is also recommended that you take omega-3 supplements when on ketogenic diets, as they can help maintain a healthy omega-3 to the omega-6 ratio when following a high-fat diet. Like with any change to your body’s intake, if you are uncertain about anything, seek medical advice.
What Is the Goal of the Keto Diet?
First, understand that the primary goal of the keto diet is to put your body in a state of ketosis. This occurs when your body burns fat for energy instead of carbohydrates.
Usually, carbohydrates, such as sugar, are the body’s primary source of energy. If your body no longer has carbohydrates to burn for energy, it will burn fat instead. And the belief is that when your body is in ketosis, it becomes a fat-burning machine.
A balanced diet and exercise are considered the best option for sustained weight loss. However, many people have used the keto diet to lose weight in a short period of time.
Medical website, EndoctrineWeb states that it is sometimes “recommended that you follow this diet to arrive at a state in which your body adapts to burning fat and glucose stores for fuel. Then you’ll want to take an occasional ketosis holiday, adding a serving of unprocessed, whole grains to allow your body the chance to work less hard”. They also warn against people going on this diet who have liver or kidney issues.
The hardest part of following the keto diet is sticking to the guidelines to keep your body in ketosis.
Being on this diet can be challenging, as your body may struggle with cravings. However, you can still have a hot coffee full of creaminess using your favorite coffee beans. This not only helps with your energy levels but may actually help your mood when dieting too.
Bulletproof Coffee And The Keto Diet
A friend recently asked me if I had ever tried bulletproof coffee. Not having heard of it at the time, I was picturing a really thick, strong, dark coffee with an unpleasant taste. However, I was utterly wrong.
As it turns out, she was following the keto diet and was referring to keto coffee. Keto coffee is basically coffee with added fats, typically unsalted butter and coconut oil or MCT oil.
A traditional cup of coffee is not suitable for the keto diet because it contains a lot of carbohydrates. Particularly if you add flavor shots or sugar to your morning cup of coffee, this will quickly take you out of your keto diet.
Therefore, you need to explore other alternatives, which is where keto coffee is helpful. This creamy beverage is sometimes referred to as Bulletproof coffee, though Bulletproof (bulletproof.com) is actually a brand name. Bulletproof coffee gets its name from Bulletproof founder David Asprey, who, on a trip to Tibet, noted that residents mixed yak milk with their tea.
Tibetan and Ethiopian butter coffees said to be great for boosting energy, have apparently been around for centuries. Thus, keto coffee isn’t a new phenomenon, even though these cultures wouldn’t have indulged in it to reduce their net carbs intake or as part of a weight loss diet. However, if you are taking on the keto diet as a personal challenge and want to enjoy a regular coffee as part of that, then this could be the coffee drink for you.
Keto Coffee As A Breakfast
Keto coffee is a tasty breakfast option, particularly for those following the modern keto diet. And it can be made lactose, gluten, and dairy free if you wish. That ensures that it isn’t hurting any other dietary restrictions you might have.
If you want the taste of coffee but don’t fancy the caffeine boost, you can also make your espresso as an ingredient using decaf coffee. For keto dieters who can’t give up that creamer, there is even the option of keto coffee creamer.
Keto coffee is a great energizing beverage if you’re looking to fuel your mind and body. Students often turn to soft drinks for a mental boost during exam time, but keto coffee is way better than some soft drink alternatives, purportedly providing greater focus, mental clarity, and brain octane.
Kristen Mancinelli, a registered dietitian and author of ‘The Ketogenic Diet,’ describes some of the effects of keto coffee as “mental clarity, greater alertness, more energy, and greater ability to focus.”
So, while a breakfast loaded with carbs can drag you down, keto coffee can help you feel satisfied and energized for hours. If you’re looking for a straightforward, in-depth approach to the ketogenic diet with tailored meal plans, consider following The Keto Academy.
Keep in mind that keto coffee does have a lot of calories. Therefore, this is still something that you should drink in moderation. Rather than drinking keto coffee with your breakfast, though, think of this high-fat drink as breakfast. Because of the fat included in this beverage, you should also think twice about it as a choice if you have high cholesterol.
What Do You Need To Make Keto Coffee?
In order to make a basic cup of keto coffee, you will only need a few select ingredients. Of course, it is a drink that you can customize too, but to make the most simple version, three ingredients and a blender will do.
Keto coffee requires the following
- 1 cup of hot, black coffee that has been freshly brewed
- 1 ½ teaspoon of medium-chain triglycerides oil (MCT oil)
- One tablespoon of either ghee, grass-fed butter, or cacao butter for a dairy-free option
- A blender
After you have collected these materials, you are ready to make your keto coffee. You should also know that a bulletproof coffee recipe and a keto coffee recipe are the same things. Thus, if you are looking for one, or the other, you are in the right place. If you make the above right, it will look like you have just made a tasty latte using a high-tech milk frother.
Customizing Your Keto Coffee
There are also some optional ingredients you can add. For instance, coconut milk and coconut cream make excellent for coffee creamers. They also have the added bonus of being keto-friendly.
Of course, you have to keep in mind that coconut milk is higher in fat and calories compared to other nut milks (almond milk, soy milk) of the same unit weight, and coconut cream is the concentrated fat and protein that floats coconut milk. Thus, you will add extra calories to a drink that is already considered quite calorific.
If you fancy a mocha keto coffee, you can add cocoa powder, as it is keto-friendly. Sugar-free and unsweetened works best. If you like to add a sweetener, go for stevia or something similar rather than sugar. And some people like to add up to three egg yolks.
Another popular addition is half a teaspoon of vanilla essence for flavor, but it’s not to everyone’s taste. Put some heavy cream on top, if you like, and a sprinkle of cinnamon is a nice finishing touch. We’ve even heard of people adding a pinch of cayenne pepper for a cheeky little kick!
You can, of course, enjoy tasty iced versions of keto coffee, as well. Its versatility is one reason so many people on the fat-burning diet love this drink.
Step 1. Add All the Ingredients to the Blender
Take one cup of brewed coffee (it doesn’t matter what type, although some coffees brands are stating that they are producing keto coffee beans online).
Then, add one tablespoon of your chosen butter and 1 and 1/2 tablespoons of MCT oil.
Then, add all of the ingredients to the blender. Or add it to a suitable pot if you are using an immersion blender.
Step 2. Blend the Ingredients
Set the blender on high and blend all the ingredients thoroughly for approximately 30 seconds.
If you have multiplied the recipe to make multiple cups of keto coffee, you may have to blend the ingredients for a more extended amount of time for each cup.
Once you notice the mixture is lighter in color, you can stop. You may want to inspect the mixture thoroughly before you empty the blender. You want it to be mixed to the point where it resembles a frothy coffee.
MCT oil is more concentrated than coconut oil and is said to be four times more effective than plain coconut oil at raising your ketone levels, so your body and brain can run on fat instead of sugar. This gives you sustained energy without the familiar sugar crash. That is why it has become so popular for these types of keto beverages.
Step 3. Enjoy Your Cup of Keto Coffee
Once satisfied with the results, pour the mixture into a coffee cup and enjoy! Remember that you should not add anything to your cup of keto coffee without taking a close look at the ingredients first. Anything with carbohydrates should be avoided, as it could knock your body out of its state of ketosis.
Being on a keto diet can be hard work, but little treats like this can make it that much easier. You might also enjoy our keto-friendly bulletproof tea recipe.
How Healthy Is Keto Coffee?
The biggest benefit of drinking keto coffee is that it will keep your body in a state of ketosis. On the other hand, keto coffee is going to pack a significantly higher number of calories than a traditional cup of black coffee.
Traditional black coffee has two calories. Depending on your cup size, a single mug of black coffee may still be fewer than five calories. That is certainly not the case if you drink keto coffee. Because of the additional oil and butter, a cup of keto coffee can contain as many as 150 calories. And then, if you customize it to your taste, it can contain much more.
Even though this will still be far fewer calories than some of the coffees you get from Starbucks, it could still fill you up!
Just keep in mind that butter and coconut oil are considered sources of saturated fat. Current dietary guidelines still recommend limiting saturated fats in your diet for optimum health. Some conditions are particularly susceptible to issues with these types of fats, so if you fall into that bracket, you should probably avoid keto coffee.
However, if you are committed to the diet and it is safe for you to do so, then a keto coffee is definitely worth trying. Freshly brewed, good quality coffee, butter, and coconut or MCT oil. Voilà. A healthy breakfast beverage, packed with antioxidants and healthy fats, will fuel you up and maybe help you shed some pounds.
Of course, it’s always a good idea to consult your doctor about any possible health risks. If coffee is not your cup of tea (see what I did there?), you can make keto tea or hot chocolate instead.
The process is basically the same. Simply add butter and coconut oil or MCT oil to your favorite beverage. You may want to experiment with different amounts according to your own taste.