This blog post will have you asking, can I have coffee on keto? The answer is that it depends. There are some rules to follow when drinking coffee on the ketogenic diet, but there are also many keto-friendly drinks to enjoy as well.
This article discusses what to eat and avoid on the ketogenic diet, as well as what kind of beverages are allowed so that you have a better understanding of how to have your coffee while still following this popular weight loss plan!
What is keto and how does it work
The Ketogenic Diet
The ketogenic diet is a low-carbohydrate, high-fat diet that causes ketosis. Ketosis is a metabolic state in which the body uses ketones instead of glucose for energy.
Ketosis can cause weight loss and has been shown to improve certain health conditions, such as type 2 diabetes and cognitive decline.
There are several types of ketogenic diets, including:
Standard ketogenic diet (SKD)
: This is the most common type of ketogenic diet, and it recommends a moderate level of protein and high levels of fat.
Cyclical ketogenic diet (CKD)
: This diet involves periods of higher-carbohydrate eating followed by periods of low-carbohydrate eating. It is generally used by more advanced ketogenic dieters.
Targeted ketogenic diet (TKD)
: This keto meal plan allows you to add carbs around workouts, allowing for optimal performance and recovery.
High protein ketogenic diet:
: This version of the keto diet is similar to a standard SKD but includes more protein. The ratio is often 60% fat, 35% protein, and five percent carbohydrates.
Most people are introduced to ketosis at first by following what’s called a Standard Ketogenic Diet – AKA “SKD” – which calls for limiting carbohydrate intake strictly below 50 grams per day to force your body into burning stored fats and converting those fatty acids into usable fuel known as ketones.
Keto diet benefits
The keto diet isn’t just about weight loss, though – it can also have some impressive health benefits that are worth exploring if you’re interested in improving your overall well-being.
Some of the potential ketogenic diet benefits include:
Weight Loss
: The keto diet is a great way to lose weight and keep it off because it helps to burn more calories than a standard low-fat diet.
Type II Diabetes
: The keto diet has been shown to improve blood sugar control and decrease the need for insulin in people with type II diabetes.
Epilepsy
: The ketogenic diet has been used since the 1920s as a treatment for epilepsy, and it has been shown to help reduce seizures.
Metabolic Syndrome
: The keto diet can improve risk factors like insulin resistance, blood sugar control, cholesterol levels, and more.
Alzheimer’s Disease
: Some research shows that the ketogenic diet may have protective effects on brain function in people with type II diabetes or other conditions marked by high blood glucose levels over time which could contribute to cognitive decline and Alzheimer’s disease later in life.
Keto Flu and the Ketosis Diet
But what about ketosis? What does keto look like for someone who wants to lose weight fast without using a strict keto meal plan?
Let’s take a closer look at how ketosis works for those trying to shed excess fat quickly while maintaining their muscle mass.
If you’ve ever tried keto, then you probably know that keto flu is a thing.
As your body adapts to running on ketones rather than glucose for energy, there are some common side effects of transitioning into ketosis which can last anywhere from several days to several weeks.
Symptoms include:
- Headaches
- Fatigue or low energy levels
- Mental fogginess or difficulty concentrating due to low blood sugar levels (hypoglycemia)
- Muscle cramping or stiffness in the muscles especially when exercising at higher intensity levels (like during high impact workouts like HIIT)
The most common symptom is “keto flu” which is when many ketogenic dieters experience headaches, fatigue, muscle cramps and mental fogginess in the early stages of keto adaptation.
Can I drink coffee on keto
Yes !
If you are following a low-carbohydrate diet, keto coffee is totally okay to enjoy. This type of coffee includes fat, so it will slow down the speed with which caffeine gets into your body.
Keto coffees are typically made with heavy cream or coconut milk instead of cow’s milk and sugar substitutes like stevia, erythritol, monk fruit extract or Splenda.
Instead of using regular sugar for sweetener, choose items that are on the approved carbs list including maple syrup or honey.
Avoid sweeteners that contain maltodextrin as this has been found to spike blood glucose levels more than other sugars.
Keto-Friendly Drinks
When you’re following the keto diet, it’s important to know what drinks are keto-friendly and which ones to avoid.
Here are some keto-friendly drinks to enjoy:
Water
Water is the perfect drink for any diet, including the keto diet. It’s calorie-free, carb-free, and sugar-free. And, it’s available practically everywhere.
Bone Broth
Bone broth is a great choice on the keto diet because it’s low in carbs and calories, and high in protein and collagen. It also contains essential nutrients like magnesium, potassium, and calcium.
Tea
Tea is a great drink to have on the keto diet. It’s low in carbs and calories, high in antioxidants, and contains zero sugar. Some tea options are green tea (unsweetened), black tea (unsweetened), oolong tea (no added sugars or artificial sweeteners).
Just be sure to avoid adding milk, sugar, or artificial sweeteners to your tea.
Water with Lemon
Water with lemon is a great way to hydrate on the keto diet. It’s low in carbs and calories, and high in Vitamin C. Plus, it has a refreshing flavor that helps fight off cravings.
Just be sure to avoid adding sugar, artificial sweeteners, or fruit juice to your water with lemon.
Coffee
If you love coffee and want to drink it on the keto diet , go for it! Using heavy cream in moderation is a great way to ensure that you’re getting enough fat on the keto diet Coffee is low in carbs and calories, high in antioxidants, and contains zero sugar.
Some coffee options are black coffee (unsweetened), iced coffee with heavy cream, bulletproof coffee. Just be sure to avoid adding milk or sugar to your coffee. Avoid adding syrups, sauces, extra sugar, or artificial sweeteners to your iced coffee (with heavy cream).
Make sure you’re using heavy cream in moderation and not overloading on the carbs.
Foods you can eat on keto
When you are on the keto diet, there are several foods that you can eat. These include meat, fish, eggs, cheese, vegetables, and nuts.
You can also have low-carbohydrate fruits like berries. Be sure to avoid high-carbohydrate foods like bread, pasta, and sugary drinks.
Here are some examples of foods you can eat when on the keto diet:
- meat, fish, eggs, cheese, vegetables, and nuts.
- low-carbohydrate fruits like berries.
- avoid high-carbohydrate foods like bread, pasta, and sugary drinks.
Tips for transitioning into a low-carb lifestyle
Reduce your carb intake gradually
If you’re looking to transition into a low-carb lifestyle, it’s important to do so gradually. This will help your body adjust more easily and minimize the risk of side effects.
Here are a few tips for reducing your carb intake gradually:
- Start by reducing your carb intake by 10-20 grams per day.
- Make sure to include plenty of healthy fats and protein in your diet.
- Avoid processed foods and sugary snacks.
- Drink plenty of water and avoid sugary drinks.
- Get plenty of exercise and sleep.
Drink lots of water, green tea, or coffee; but wait until after 12pm to do so
Water is essential for life and it’s especially important when following a ketogenic diet.
Here are a few tips for drinking plenty of water:
- Drink at least 1-2 litres of water per day.
- Drink more water if you’re active or live in a hot climate.
- Drink unsweetened iced tea, coffee, or water throughout the day.
- Avoid sugary drinks and sports drinks.
- Drink plenty of water before and after meals.
- Carry a water bottle with you wherever you go.
Eat more fat than usual
When you’re following a ketogenic diet, it’s important to eat plenty of healthy fats.
Here are a few tips for eating more fat:
- Eat a variety of healthy fats, including nuts, avocado, coconut oil, olive oil, and butter or ghee.
- Add healthy fats to your meals and snacks.
- Use healthy fats in your cooking and baking.
- Drink plenty of water with your meals to help digestion.
- Avoid processed foods and sugary snacks.
- Get plenty of exercise and sleep.
Tips for transitioning into a low-carb lifestyle
The keto diet is a low-carb, high-fat and moderate protein diet that forces the body into a state of ketosis. You can drink coffee while on the keto diet as long as it’s black (or with some heavy cream), but you should avoid adding sugar or milk to your drink.
A cup of coffee contains less than one gram of carbs which makes it an acceptable beverage while following this popular weight loss plan.
Coffee also has many health benefits such as improving cognitive function and increasing energy levels so if you’re looking for ways to get more out of your morning java without compromising your dietary goals, then try drinking yours black or with just heavy whipping cream instead.
If you’re looking for keto-friendly drinks to enjoy on your diet, then coffee is a great option. As long as you stick to black coffee or add just heavy cream, you can drink as much of it as you want without worrying about going over your carb limit.
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