Have you heard of the keto diet? It’s a topic of conversation in my house right now and we’re trying to map out a plan to get started. Obviously changing your diet is tough, but I’ve learned that planning out meals is key to success so we’re at that stage. In addition to learning more about the keto diet, I’ve also been researching on Keto Coffee because let’s face it, that’s one part of my diet I am not willing to give up. From everything I’ve been reading, it’s a great way to help you stay on track and lose weight. In this post I’ll talk a bit more about the keto diet and why keto coffee works and where to get it.
The keto diet is a diet that is known for being a low low-carb diet which was a hard pill for me to swallow because I love me some bread. Like love with a capital L but as I’m getting older I’ve noticed its getting harder and harder to stay in the shape that a low-carb filled diet never seemed to effect. Getting older definitely sometimes sucks. On a keto diet your body produces ketones in the liver which then get used as energy. Ketones are byproducts of the body breaking down fat for energy and this process only happens when carbohydrate intake is low.
Your fat is your stored energy so when your body is in need of energy and isn’t getting it through a higher level of carbohydrate intake, it will then burn that fat to create the glucose levels needed to form fuel for your body to operate. When your body starts breaking down fats in this way, a process known as beta-oxidation, ketones are then formed and used as fuel for the brain and body. This is known as ketosis.
The Keto Diet is not just a method used for loosing weight but is also a great way to reduce cravings, lower blood pressure, improve energy and improve cholesterol. The process of ketosis can happen when a person is on a low low-carb diet, after exercise, if a person is fasting, or during starvation which I obviously am not advocating for.
What Can I Eat on a Keto Diet?
Because the keto diet consists of low carbs, you will want to stick to meats such as fish, lamb, beef, chicken, eggs, and other seafood. Leafy greens are great on the keto diet. Salads, spinach, and kale are all great options. Above ground vegetables like broccoli, cauliflower, asparagus, and brussels sprouts are all great options. Berries and avocados are great for you while on the keto diet. A great source of protein and awesome snack option are nuts such as macadamias, walnuts, and almonds. Since you’ll probably be eating a lot of salads, a high fat salad dressing is recommended. You also should focus on high fat dairy such as hard cheeses, butter and high fat cream. If you need a sweetener, be sure to use stevia, or any other low-low-carb sweetener.
What Not to Eat
There are some things on this list that I was shocked to find are not recommended on the keto diet. The obvious things you should stay away from are:
Grains-rice, cereal, wheat, corn
Sugar- agave, maple syrup, honey
Fruit- apples, oranges, bananas
Root vegtables- potatos and yams
That last one doesn’t surprise me but what also falls under that category are carrots which have 6 g of total carbs in one medium carrot. Now you can have carrots in moderation but I was surprised that it made the naughty list as did corn and peas!
What to Drink?
So here’s where I have my concerns but there is hope! There are really only three things I drink and that’s water, coffee, and alcohol. I’m not big on juice and rarely ever have soda even in the house so those won’t be in an issue but how does one live without coffee? Well I’ve been doing my research and you don’t have to. Keto Coffee is the key. Keto coffee is coffee with low carbs and high fat. It’s also known as bulletproof coffee and I actually touched on this in an earlier post about things you can add to coffee. Bulletproof coffee was created by Dave Asprey a self described “professional bio hacker.” He believes in not wasting energy and providing your body with the resources and fuel it needs to work properly. The idea behind bulletproof coffee was to create stable energy that lasts for hours and prevents cravings until past lunch.
It Works!-Keto Coffee
Keto coffee or bulletproof coffee was invented by Dave Asprey who was on a trip to Tibet where he discovered yak butter tea. Yak butter is a grass fed butter that’s high in fat. It melts into the tea and creates a high energy morning beverage that helps produce fuel for the body that can last well into the lunch hour. When you add high fat butter to your tea or coffee, it increases energy that lasts unlike heavy cream and sugar which only increase your blood pressure and cause you to have a spike of energy only to be followed by a crash. Coffee beans are packed with antioxidants, essential B vitamins, and phytonutrients (a substance found in certain plants which is believed to be beneficial to human health and help prevent various diseases). Evidence has proven that coffee can improve brain function, suppress hunger, raise metabolism, and increase positive mood. When adding grass fed high fat butter to your coffee instead of other high low-carb additives, you are creating a perfect combination of fuel that will help you stay energized longer and burn fat while you do it.
Why Grass-Fed Butter?
Obviously the butter isn’t eating the grass. You knew that already. Right? So yea, the cows are the ones eating the grass which means these are healthy and happy cows who are able to graze and forage for their own fresh food in open spaces. When the cows are happy and have a high grass diet, they then produce much higher quality of butter. You can usually find grass fed butter at your local grocery store, just look for organic pasture butter. Some brands that are recommended are Organic Valley Pasture Butter, Kerrygold Butter, Anchor Butter, and Allgau German Butter. Grass-fed butter contains hundreds of fatty acids and almost 5 times more conjugated linoleic acid than butter from grain-fed cows. Conjugated linoleci acid (CLA) is a known dietary supplement that can help you lose fat, retain lean muscle, and maintain weight.
MCT Oil Keto
MCT stands for medium-chain triglycerides and is an amazing form of energy. Oftentimes its an even better and more easily transportable option over grass-fed butter when combining with coffee for your bulletproof coffee. MCT oil is made from coconut or palm oil and is known to be quickly absorbed. It is a byproduct of coconut oil. You can purchase MCT oil powder which is less messy and easier to transport yet has all the same great health benefits which include gut health and reduction of inflammation. Other health benefits include MCT’s ability to help fight off harmful bacteria and preserving your guts good bacteria. MCT is also known to enhance your cognitive health. There is a strong connection between your brain and gut health so when both are being provided the right fuel, you should start feeling sharper cognitively and healthier in general.
- 2 cups coffee
- 2 tablespoons grass fed unsalted butter
- 2 tablespoons of MCT oil or powder
- 1 teaspoon vanilla extract
- 1 dash of cinnamon
This is a super simple recipe and seems very obvious on what to do next but here you go.
Brew the coffee, add the other ingredients and you’re good to go! You can use a blender to combine the butter, MCT oil, vanilla extract and cinnamon but honestly that just creates more mess to clean up later and I know I already have plenty of mess going on at my house.
Another great option is a keto coffee base which can be mixed with hot water and again makes for a super convenient bulletproof coffee. Keto Base is a great option for a powdered base and is often purchased with the MCT oil. There are four flavors including, vanilla, coffee, chocolate and peaches and cream. Keto Coffee powder is made from high quality beta hydroxy buturate and has no filters or additives. They don’t use any additives and the base contains no carbs, gums or fillers and sugars. It is doctor approved too.
A Keto diet is a great way to get healthy, lose weight and stimulate cognitive health. If you are nervous like I am about giving up the things you love, try starting off with changing a few things. I’ve started with a low-carb free lunch every day along with a bulletproof keto coffee in the morning. So far I can feel the difference in my energy levels and ability to stay focused longer. I would love to hear your success stories and what you like to put in your keto coffee.