It’s no secret that coffee is a huge part of the morning routine for many people. With the increasingly popular ketogenic (keto) diet, though, it can be difficult to understand what a person can and cannot drink if they’re trying to stay in ketosis. Many types of coffee drinks are high in carbs and can kick people out of ketosis, but it is still possible to drink coffee without sabotaging your keto diet. Fortunately, if you’re trying to stay in ketosis while also satisfying your coffee craving, regular coffee can be a part of your keto routine.
The biggest consideration when it comes to drinking coffee on keto is the amount of added ingredients that you put in your cup. Most coffee drinks—whether it’s your local coffee shop’s latte or the mix you make yourself at home—contain sugar, milk, or flavored syrups, which can all contribute to a significant increase in carb content. Milk, for example, contains carbohydrates, and while non-dairy milks such as almond, coconut, and oat are becoming increasingly popular, they can still be an issue for keto dieters.
When it comes to coffee, it’s important to bear in mind that the way it’s prepared is just as important as the ingredients used. For example, coffee that has been prepared with sugar or cream will still contain carbohydrates, even if you don’t add anything additional to your cup. To stay in ketosis, you will want to only drink coffee that has not been prepared with any type of sugar, sweetener, or cream. Those who are looking to jazz up their caffeine ritual without negating it’s health potential can substitute their cream or sugar for something like coconut oil, coconut milk, almond milk, or cinnamon.
Because it is possible to drink coffee on the ketogenic diet, it’s important to understand the potential benefits and drawbacks. One of the greatest advantages of drinking coffee on keto is that it can help people stay alert and focused as they work, allowing them to better manage their keto diet and make the most of their time. Studies have also shown that coffee can have a positive impact on your metabolism, which can in turn positively support your keto journey. Coffee can even help you power through exercises when your energy levels are low.
Ketogenic diets are not always easy, however, and there may be significant drawbacks to drinking coffee on keto. One such drawback is that coffee can be dehydrating, which can lead to headaches and fatigue. Additionally, some people may experience a decline in their appetite when they are regularly drinking coffee. It’s important to remember too, that not all keto users can drink coffee—for example, those who suffer from an adrenal condition called adrenal fatigue. If in doubt, speak to your doctor to determine the best course of action for you.
The core of understanding if you can drink regular coffee on keto is to familiarize yourself with the ingredients used. Coffee, in and of itself, is a naturally zero-carb drink. Of course, the circumstances in which it is prepared are what can make it harmful to a diet. That said, if you’re aware of the added ingredients you’re using and prepare your coffee accordingly — using coconut oil, for example, as a sweetener — then you can still enjoy regular coffee without ruining your keto diet.
Benefits of Drinking Coffee on Keto
While it’s important to recognize the potential drawbacks of drinking coffee on a keto diet, there are several potential benefits that should not be overlooked. Studies have shown that consuming coffee on a ketogenic diet can help people stay alert and increase their focus, allowing them to keep their energy levels up as they work. This is especially beneficial for people who are engaged in extended periods of exercise or are working on more complex projects that require a lot of attention.
Coffee may also have a positive impact on a person’s metabolic rate, which is beneficial for people who are trying to stay in ketosis. Additionally, coffee can help to suppress a person’s appetite, which can aid in weight loss in those who are looking to shed a few pounds. Coffee is also an antioxidant, which may help to reduce inflammation, which often accompanies a ketogenic diet.
Negative Effects of Drinking Coffee on Keto
Just as there are several potential health benefits to drinking coffee on a keto diet, there are also some potential drawbacks to consider. The most significant of these is that coffee can be dehydrating, which can lead to headaches, dizziness, and fatigue. Therefore, it is important to ensure that you’re drinking plenty of water throughout the day to keep your body hydrated. Additionally, coffee can sometimes increase anxiety, so if you’re prone to feeling anxious, it is best to talk to your doctor before making coffee a part of your keto routine.
Caffeine also has an impact on a person’s blood sugar levels, and it can be beneficial to monitor them regularly when consuming coffee on a keto diet. Additionally, caffeine can lead to some people to experience an increased heart rate, which is why it is important to understand your own body’s response to the stimulant. Finally, caffeine can act as an appetite suppressant, which can be dangerous for those who are needing to eat to sustain their bodies’ energy levels.
Moderation is Key
One of the most important things to remember when drinking coffee on a ketogenic diet is to practice moderation. It is generally recommended that a person consume no more than two cups of coffee per day, as excessive amounts of caffeine can be dangerous for a person’s health. Too much caffeine can also lead to dehydration, headaches, and fatigue. Therefore, it’s best to stick to no more than two cups per day and take the time to ensure that your coffee is prepared without added sugars or creams that can kick you out of ketosis.
Finding Alternatives
If you find that coffee isn’t working for you or you’d like to limit your caffeine intake, there are several alternatives that can help you to meet your energy needs. Unsweetened green tea, herbal tea, and black tea are all caffeine-free options that can help you stay energized as you work and still be suitable for a keto diet. Additionally, unflavored black coffee can be an excellent source of energy and can help you stay alert while still allowing you to stick to your keto diet.
Effects of Coffee on Stamina and Endurance
For those who are looking to stay in ketosis while also maintaining a high level of fitness, the effects of coffee on someone’s endurance and stamina are worth noting. It has been shown that coffee can improve a person’s physical performance by providing a boost of energy that can help them power through their workouts. Coffee is known to be especially effective for endurance athletes, who often have to complete long-distance races or long-duration workouts.
Studies have also shown that coffee may help a person to maintain their performance levels for a longer period of time, allowing them to maintain a high level of fitness and stay in ketosis. It’s worth noting, though, that the effects of coffee can vary from person to person and it is important to recognize how your own body responds to caffeine. Additionally, when it comes to coffee and physical performance, it’s best to stick to no more than two cups per day.
Final Thoughts
When it comes to drinking coffee on a ketogenic diet, it is important to understand that not all coffee is created equal. Some coffee drinks, such as lattes and mochas, can contain significant amounts of sugar and carbs that can be detrimental to a person’s health and can kick them out of ketosis. However, if you’re prepared to be mindful of the ingredients you’re using and limit your coffee intake to no more than two cups a day, it’s possible to drink coffee on a keto diet without sabotaging your efforts.
