GOOD NEWS! Coffee can be part of your keto journey, and we will explain how you can enjoy your favorite drink while staying in ketosis, and enjoy its health benefits.
If you know about the low-carb or keto diet, you may know that it is a high-fat, low-carb diet, designed to lose weight and bring various health benefits. But if you’re a coffee drinker, you might be wondering if your morning cup of coffee fits into this diet plan.
Ketogenic diet
Before we talk about coffee, let’s briefly look at the ketogenic lifestyle and how it works. The ketogenic diet is high in fat, moderate in protein and low in carbohydrates. The body enters a metabolic state of ketosis by decreasing carbohydrate intake and increasing fat intake. During ketosis, the body uses fats as the main source of energy, which leads to weight loss and other benefits such as better insulin sensitivity, improved cognitive function and increased ketone body production.
Plain black coffee
If you’re on a ketogenic diet, black coffee is your best friend. Coffee beans are naturally low in carbohydrates. Black coffee is an excellent option for those who follow the ketogenic diet, without added sugar or artificial sweetener.
Bulletproof coffee
A popular option among keto dieters is bulletproof coffee, a keto-friendly coffee drink that boosts energy and helps you stay in ketosis. Mix black coffee with vegetable oil or MCT (medium chain triglycerides) oil to prepare the Bulletproof coffee. MCT oil is a type of healthy fat that the body can quickly convert into ketones, which promotes fat burning and provides a burst of energy. Herbal butter adds richness to coffee and contains other healthy fats.
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Milk
Double cream and coconut milk are great alternatives to regular milk if you prefer your coffee to cream. Double cream is high in fat and low in carbohydrates, making it a keto-friendly option to enhance the flavor of your morning coffee. Similarly, coconut milk is a great way to give your drink a tropical flavor while maintaining a low carbohydrate intake.
Goodbye sugar, hello sugar-free sweeteners
Traditional sweeteners like sugar are high in carbohydrates and should be avoided as part of a keto diet. However, you can use sweeteners compatible with the keto diet, such as erythritol, monk fruit or stevia, to add a little sweetness without increasing your blood sugar levels. Sugar-free flavored sweeteners for coffee are also a great way to add flavor and sweetness while keeping your coffee carb free.
Protein and collagen powder
Consider adding collagen and protein powder to your coffee. These two ingredients can bring many benefits to your health, such as improving the appearance of your skin, hair and nails thanks to the structural protein collagen, as well as supporting joint health and bowel function. In addition, protein powder can contribute to muscle recovery and keep you full for longer. If you’re on a keto diet, choose low-carb meals with no added sugar to help you achieve your health and fitness goals.
Iced coffee
On hot summer days or when you fancy a refreshing drink, iced coffee can be your favorite beverage. Brew strong black coffee, let it cool and sprinkle with ice. You can add cream to your taste or a sweetener for more flavor.
Caffeine-free coffee
For those who are sensitive to caffeine or want to reduce their caffeine intake, decaffeinated coffee is a great option for those who follow the keto diet. It contains few carbohydrates and will not affect your ketosis state. Using the recommended sugar-free options, you can enjoy decaffeinated coffee as much as regular coffee.
Keto coffee on the go
You can still enjoy ketosis-friendly coffee options when you travel or visit cafes. Be careful in coffees, as they often use products containing added sugar and syrups high in carbohydrates. Read this article to help you order low-carb meals at Starbucks and other coffee shops.
Energy drinks
Some people who do not drink coffee consume energy drinks, but be careful, some of them contain added sugars and high amounts of carbohydrates. Always check the number of grams of sugar and net carbohydrates on the label to make sure they meet your daily carbohydrate intake.
Conclusion
In conclusion, coffee can be a useful supplement to your ketogenic diet if consumed in moderation and with the right ingredients. Regular black coffee, ketogenic coffee creams such as double cream, unsweetened almonds and coconut milk are excellent choices. Avoid carbohydrate-rich sweeteners, which can affect your insulin levels and hinder your progress. Enjoy every sip of your coffee!
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