Keto Diet Basics
Before we can answer the question of whether or not you can drink coffee while on a keto diet, we must first understand what this diet entails. The ketogenic, or keto, diet is a low-carb, high-fat, moderate-protein eating plan. This type of eating forces the body to burn fat for fuel instead of carbohydrates, resulting in an increase in ketones in the body, the molecules that are produced when fat is broken down. As a result, the body enters a state of ketosis, whereby it essentially becomes a fat-burning machine.
The Benefits of Coffee on a Keto Diet
When it comes to coffee and keto, the good news is that it is possible to drink coffee while on this diet – as long as it is done in moderation. Coffee itself is low in carbs and contains some beneficial polyphenols, which can help give your body an energy boost. Coffee can also help to reduce some of the fatigue and lethargy associated with a keto diet, enabling you to stick to the plan for longer.
Coffees to Avoid on Keto
However, consuming the wrong type of coffee can kick you out of ketosis, so it is important to only drink coffee that is free from added sugars, syrups and creamers. This means avoiding iced coffees, Frappuccinos, macchiatos, lattes and other flavored coffee drinks. These all tend to have a high sugar and carb content and could potentially sabotage your keto diet.
Tips for Succeeding on Keto
When it comes to coffee and keto, the best way to ensure success is to keep things simple. Plain black coffee or coffee with a teaspoon of heavy cream or coconut milk can be the perfect energising keto-friendly drink. Adding sweeteners, artificial creamers and other high-carb add-ins will take you out of ketosis, so it is best to avoid these.
Key Takeaways
It is possible to have coffee while on a keto diet as long as it is done in moderation. Keep it simple and avoid coffees with milk and added sugars and syrups. This will help you to stay in ketosis and continue to enjoy some of the potential health benefits associated with the keto diet.
Possible Health Benefits of Keto
The keto diet is renowned for its numerous potential health benefits. Studies suggest that this diet can reduce the risk of heart disease, improve metabolic health and help to control blood sugar levels. People who follow a keto diet report having more energy and feeling generally healthier.
Common Challenges of the Keto Diet
However, the keto diet does come with its share of challenges. The initial transition into ketosis can be difficult as the body adjusts to burning fat for fuel instead of carbohydrates. In addition, this diet is quite restrictive and some people may find it difficult to adhere to in the long term due to missing certain foods that they are used to eating.
Meal Ideas While on Keto
One of the keys to success on the keto diet is ensuring that meals are nutritionally balanced and varied. This can be achieved by consuming at least three servings of protein, five servings of veggies and two servings of healthy fats at each meal. Examples of keto-friendly meals include salad with grilled chicken, salmon with roasted vegetables and green beans and an omelette with mushrooms and feta cheese.
Keto Supplements
Keto supplements can be beneficial for people who are sticking to a keto diet. These supplements generally contain high amounts of essential vitamins and minerals, fatty acids, probiotics and amino acids. Many of these supplements are formulated to provide support for the liver, kidneys and brain which can be particularly beneficial for those on the keto diet.
Keto Flu
When transitioning into ketosis, some people experience what is known as ‘keto flu’, which is characterised by symptoms such as fatigue, headaches and brain fog. This is usually caused by the body not producing enough ketones to fully enter ketosis and can be managed by drinking plenty of water and consuming enough electrolytes, such as sodium and potassium.
Surprising Foods That are Keto-Friendly
The keto diet can sometimes seem restrictive, however, there are actually a number of keto-friendly foods that you may not expect. These include some fruits and vegetables, full-fat dairy products and certain high-fat nuts like macadamias and pecans. Natural sweeteners such as stevia, monk fruit and erythritol are also suitable for a keto diet and can be used to replace sugar.
Developing Healthier Eating Habits
Sticking to a keto diet can be challenging but it is possible with the right approach. It can also provide an opportunity to develop healthier eating habits overall, by becoming familiar with nutrition labels and meal planning. This will ultimately enable you to take full advantage of the potential health benefits associated with the keto diet.
