Keto Coffee for Weight Loss – Is It Effective?
If you often struggle in the morning with lethargy issues and that regular cup of coffee doesn’t seem to work for you anymore, then you’ve come to the right place. Ketogenic coffee is your answer to combat all those morning woes.
Ketogenic coffee is known for its instant energy boosting properties. It follows the rule of the ketogenic diet, which emphasizes on the intake of low-carb, high-fat foods. It is a hot brewed cup of coffee prepared with the addition of healthy fats in the form of grass-fed butter and medium-chain triglyceride (MCT) coconut oil. The use of MCT coconut oil guarantees that a more concentrated mix is being added to your coffee instead of plain coconut oil. The butter, on the other hand, needs to be unsalted and strictly grass-fed.
In this article, we’ll discuss briefly about the ketogenic diet and how keto coffee can benefit you.
What is A Ketogenic Diet?
The ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets.
It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.
There are several versions of the ketogenic diet, including:
- Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs.
- Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
- Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
- High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.
However, only the standard and high-protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes.
The information in this article mostly applies to the standard ketogenic diet (SKD), although many of the same principles also apply to the other versions.
What is Keto Coffee?
Keto coffee is a coffee with healthy fats, such as butter and coconut oil, added to it. It was made with the idea of a ketogenic diet in mind.
It may seem like it won’t work when blended all together, but it’s what people drink to improve their weight loss journey.
Main Components Keto Coffee
- Coconut Oil or MCT Oil: Coconut oil technically is MCT (Medium Chain Triglyceride) oil, well about 65-80% MCT anyway. MCT oil is just more concentrated than coconut oil, but both have been shown to aid in fat loss.
- Grass Fed Butter: Cows that have a diet of fresh grass yields butter that has improved consistency and nutritional properties. The increase of fresh grass in the diet proportionally increases the amount of fat content, specifically unsaturated fats, which gives a pleasant firmness. The nutritional quality also increases, it’s loaded with Vitamin K2 and Omega 3 Fatty Acids.
- Immersion Blender: Go on and try to mix this up with a fork, you’ll be sitting there for 20 minutes and having terrible results. Oil doesn’t mix with water unless you give it some help. You need a blender to be able to force these 2 liquids together, giving you a finished look like a latte – foamy on the top.
Is Keto Coffee Beneficial for Health?
The addition of keto coffee in your diet may work wonders for you. Here’s how:
Acts As An Energy Booster
Consume keto coffee in the morning on an empty stomach to give your day an energizing start. It would carry enough fats and calories for you to go through the large part of your day. The caffeine content in your cup of coffee will help in stimulating the mind and body.
It is necessary to keep a check on the type of coffee you are adding to your diet, which should preferably be organic. Organic coffee will make sure that there are no added preservatives or pesticide residues. Similarly, butter added to the coffee should also be all-natural and organic. Omega-3 fatty acids, which are present in the grass-fed butter, are known to be beneficial as they have anti-inflammatory properties.
Promotes Good Digestion
The presence of coconut oil in keto coffee acts as a natural laxative. When consumed directly, it lubricates one’s digestive system and promotes gut health. Coconut oil is also known to have antiviral, antibacterial, and antifungal properties.
Helps in Managing Epilepsy
Initially, the Ketogenic diet was introduced to control epilepsy. Today it is most popular among people looking to reduce their weight. According to research, epilepsy seizures frequency are reduced with ketone increased production.
But, before you switch to the Ketogenic diet and the keto coffee, especially if you are looking to help control epilepsy, please consult your doctor first. You could also take help from a professional specializing in nutrition to get better guidance.
Focus and Mental Clarity
Caffeine provides a variety of mental and physical benefits, including (6):
- Increased energy
- Better focus and short-term memory, especially if you’re sleep-deprived
- Improved mood
- Better physical performance
Coffee also contains essential B vitamins and phytonutrients, which further support energy production and protect your cells from stress (7). Finally, caffeine from coffee may increase your metabolic rate, so you burn more calories at rest and lose weight more easily (8).
Keto Coffee and Weight Loss
Keto Coffee is based on the principle that a diet high in fats helps the body hit ketosis quicker. Ketosis is the metabolic state where the body burns fat for energy. It’s the goal of many keto dieters who hope to quickly drop pounds.
The keto diet is a high-fat, low-carb, moderate protein diet. It forces the body to burn fat for fuel instead of glucose, the body’s go-to energy source produced from carbs.
When carbs are limited, as is the case with the keto diet, the body begins to break down fat stores while the liver produces ketones, an organic compound that can be used as a backup fuel source. As the body burns more and more fat to meet its daily energy needs, it begins to lose weight.
Keto Coffee is packed with butter and medium-chain triglycerides (MCT) oil.
The liver produces ketones from these fats but only in periods of restricted carbohydrate intake. So, they aren’t necessarily immediately converted to ketones.
Additionally, those MCTs help dieters feel full and satiated longer, which can prevent overeating throughout the day (9).
That, coupled with the caffeine in coffee, can make a keto dieter feel pretty great!
Some of the results are mental clarity, greater alertness, more energy, less hunger, and greater ability to focus. It’s important to note that these changes are more the result of the caffeine in the coffee rather than the added fat. But don’t think that a normal cup of Joe and Keto Coffee can be interchangeable.
Too much Keto Coffee might have the opposite effects. Dieters should stick to one cup a day and drink it in place of a meal, not as a beverage to have alongside your breakfast.
Technically speaking, a meal replacement should contain about 300 calories and have some other nutritional value.
Also, overconsumption of coffee with added fats may not only lead to weight gain, but also gastrointestinal distress.
Keep this information in mind and be sure to talk to your doctor before making any changes to your diet to discuss any potential health risks.
What Are the Potential Risks of Keto Coffee?
Low in Nutrients
Promoters recommend that you consume keto coffee in place of breakfast each morning.
Although keto coffee provides plenty of fat, which reduces your appetite and provides energy, it’s lacking in several nutrients.
By drinking keto or bulletproof coffee, you are replacing a nutritious meal with a poor substitute.
While grass-fed butter contains some conjugated linoleic acid (CLA), butyrate, and vitamins A and K2, medium-chain triglyceride (MCT) oil is a refined and processed fat with no essential nutrients.
If you eat three meals per day, replacing breakfast with keto coffee will likely reduce your total nutrient intake by about one-third.
May Increase Cholesterol Levels
Many studies have been conducted on low-carb and ketogenic diets, which are often high in fat — and may include keto coffee.
Most of this research confirms that these diets do not increase your levels of total and LDL (bad) cholesterol — at least on average.
Among other benefits, your triglycerides and weight drop while your HDL (good) cholesterol rises.
However, butter seems to be particularly effective at raising LDL cholesterol levels. One study in 94 British adults showed that eating 50 grams of butter daily for 4 weeks increased LDL cholesterol levels more than consuming an equal amount of coconut oil or olive oil (10).
Another 8-week study in Swedish men and women with excess weight found that butter raised LDL cholesterol by 13%, compared with whipping cream. The researchers hypothesized that it could have something to with its fat structure (11).
Also, keep in mind that not everyone responds the same way to a high-fat diet. Some people see dramatic increases in total and LDL cholesterol, as well as other markers of heart disease risk (12).
For those who have cholesterol problems while on a low-carb or ketogenic diet, the first thing to do is avoid excessive intake of butter. This includes keto coffee.
High in Saturated Fat
Keto coffee is very high in saturated fat. While the health effects of saturated fats are controversial, many health professionals believe that high intake is a major risk factor for several diseases and should be avoided.
Although some studies associate a high intake of saturated fat with an increased risk of heart disease, others find no significant links.
Nevertheless, most official dietary guidelines and health authorities advise people to limit their intake.
While saturated fat can be part of a healthy diet when consumed in reasonable amounts, it may be harmful in massive doses.
If you are worried about saturated fat or high cholesterol levels, consider limiting your intake of keto coffee or avoiding it altogether.
10 Keto Coffee Recipes You Should Try
1. Ultimate Keto Coffee
With egg yolks and grass-fed collagen, this keto coffee recipe is loaded with powerful protein and fats. Simply blend these ingredients with brewed coffee, coconut milk, and stevia for a warm way to start your morning — all with just over 3 net carbs. Just watch out for “keto creamers” which often contain a lot of suspect ingredients.
2. Fat Burning Rocket Fuel Latte
Collagen is an ideal add-in for keto coffee, especially for women. This recipe incorporates coffee and pastured collagen, as well as Brain Octane Oil and cacao butter for a sweet and creamy morning blend. Hemp hearts are not the most efficient source of omega-3 fats, so enjoy them in moderation if you make this recipe or just substitute coconut butter instead.
3. Low-Carb Cappuccino
Coconut milk creates the perfect froth for this keto coffee recipe, without the inflammation that heavy cream and milk can cause. Simply brew your coffee, add warm coconut milk, and top with a beautiful, easy-to-prep foam. Enjoy this cafe-worthy coffee with 1.7 net carbs.
4. Iced Bulletproof Coffee
Get all the benefits of hot keto coffee — all in one cool, refreshing recipe. Plus, get some secret tricks for transforming your iced coffee into an ice cream-like treat. Zero net carbs. If you don’t want to bother making them, you can buy them pre-made, too.
5. Iced Coffee Protein Shake
Iced coffee, or protein shake? Get both with this protein-packed keto coffee recipe. Fresh avocado gets blitzed with coconut milk, cold brew coffee, Brain Octane Oil, and cinnamon for a shake that doesn’t skimp on flavor. Just 5.5 net carbs.
6. Keto Vietnamese Iced Coffee
Traditional Vietnamese coffee combines fresh-brewed coffee with silky sweetened condensed milk. This keto coffee recipe removes the sugar and lactose in the original formula and replaces it with a thick, rich coconut condensed milk. The whole glass of sweet, creamy goodness is 1.7 net carbs.
7. Keto Coffee Mocha
Add a simple mocha flair to your coffee with this recipe. Mix your fresh coffee with full-fat coconut milk, grass-fed butter, and cocoa powder for a creamy, chocolatey spin on butter coffee. For more bulletproof results, swap coconut oil with Brain Octane, and brew with mold-free coffee beans.
8. Coconut Almond Mocha
Tastes like an Almond Joy bar in your mug: This keto coffee recipe captures the same chocolatey, coconutty flavor of your favorite candy bar without the sugar. Simply heat your ingredients in a saucepan for a rich morning Joe with 3 net carbs. Use coconut milk and cacao powder, and skip the almond extract to make this keto coffee more bulletproof.
9. Mocha Coffee Panna Cotta
Dessert or breakfast? This deliciously smooth panna cotta gives you all the caffeinated benefits of your morning coffee, but tastes just as good as a sweet afternoon treat. Simply mix your cold-brew coffee with pastured gelatin and flavorings, then let it gel overnight and wake up to a delicious breakfast with 5.5 net carbs.
10. Iced Keto Coffee
No butter in this keto coffee recipe: Instead, it’s a simple blend of Brain Octane Oil, collagen protein, and coffee. Swap the dairy-free creamer with plain, full-fat, canned coconut milk for the most bulletproof take on this iced coffee.
Should You Try Keto Coffee?
According to Daniels, black coffee, with either low-fat milk or unsweetened nut milk, remains the best option for most people who are looking to shed some pounds.
However, if you’re adhering to a strict keto diet, Keto Coffee can do your body some good.
If consumed properly, fat-rich coffee can help certain dieters boost their fat intake and reach a deeper level of ketosis. Next time you brew up a pot of coffee, toss in some butter, MCT oil, or coconut oil. This’ll have the same overall effect as the powdered version.
Keep in mind, though, butter and coconut oil are considered sources of saturated fat. Current dietary guidelines still recommend limiting saturated fats in your diet for optimum health.
Regardless, no matter how much Keto Coffee you consume, it takes time to reach ketosis. This, along with the depth of ketosis, varies from person to person and is entirely dependent on your genes, fitness level, physical activity, and how strictly you’re following the keto diet.