What the heck is keto, anyway?
In a nutshell, the ketogenic diet is a high-fat, medium-protein, and low-carb diet.
When you eat more fat and ditch the carbs, you tell your body to go into a state called “ketosis,” where your body switches over from running on carbs to running on fats.
The theory behind all this is that our bodies run more efficiently as fat burners than as sugar burners and that when we are eating a greater proportion of healthy fats, that fat gets used (burned) rather than stored. Heck yeah!
The keto diet is famous for helping out people with epilepsy, but it can also do wonders when it comes to fat loss, acne improvement, and heart health.
Aren't Fats Bad for You?
Fat gets a bad rap. It makes sense—doesn’t eating fat make you fat?
Studies have shown that healthy fats (emphasis on healthy) can actually help you lose fat. These are unrefined animal fats, fats found in fish, and fats from a few plants like avocados, olives, tropical oils (think coconut), and nuts.
These are higher in Omega-3s and have lots of awesome health benefits like…
- Improve insulin sensitivity
- Reduce inflammation
- Improve metabolism
- More balanced hormones
- Eliminate cravings
- Lower risk of depression
- Easier fat loss
- Reduced cancer risk
- Stronger bones
- Stronger immune system
I don’t know about you, but that’s enough to make me crave some coconut oil.
Just be aware that not all fats are created equal! Watch out for the ones that are bad for you—these are the refined ones found in soy, peanut, corn, sunflower, safflower, and canola oil. These bad boys can do less-than-stellar things to your body.
Ever Tried Butter Coffee?
A huge deal in the keto world is “bulletproof coffee.” This is coffee with butter and MCT oil (medium chain triglycerides—coconut oil is one example) mixed in.
It may sound a little strange to load up your morning joe with butter and oils, but it may actually be healthier than starting the day with black coffee! We already went through all the possible health benefits of increasing the fat in your diet, but there are also some benefits to adding fat specifically to coffee.
To name a few:
- Get more bang for your coffee buck. Since your stomach will have something other than straight up coffee to process, it will take a longer period of time for your body to break it down. This means your caffeine buzz could last a whole lot longer. It will also help prevent the dreaded coffee jitters.
- Do your bones a favor. Coffee is one of the more acidic drinks out there, and that acidity can have lots of unwanted side effects. One of those is the loss of calcium. Coconut oil’s got you, though. It improves the body’s absorption of calcium, which is great news for your bones.
- Stay woke. Some days it’s way too easy to knock back a few cups of coffee without thinking much about it, and too much coffee can be dangerous. When your coffee contains a few hundred calories, suddenly it becomes a lot easier to stay aware of how many cups you’ve actually had. This naturally helps with drinking mindfully and in moderation.
- Sip your nutrients. By itself, coffee is kind of a dud when it comes to nutrition. Adding in healthy fats will help you reap all of the amazing health benefits listed earlier. Who wouldn’t want to drink something that not only tastes great, but helps out fat loss and immunity?
Is a Few Hundred Calories A Lot?
It’s true, keto coffee has a pretty intimidating calorie count, and the whole “calories in, calories out” concept doesn’t magically disappear once you try keto coffee. It would be a bad idea to keep eating exactly the same diet and just add in keto coffee.
That said, it seems to work for so many people without causing unwanted weight gain because of its appetite-suppressing nature. The fat content is hugely satisfying (there’s a reason we love butter so much!) and it tends to help people naturally eat less throughout the rest of the day. Lots of people have also experienced fewer cravings.
Ready to try it out? Read on, my friend.
Here It Is - Bulletproof Coffee Recipes
Basic Bulletproof Coffee Recipe
The widely-known recipe for basic keto coffee is…
- Fresh-brewed cup of coffee
- 1 scant TBS coconut oil
- 1 scant TBS butter
Blend it all together in a blender (you can also try mixing it, but I think we’ve all tried mixing oil with water before…doesn’t exactly work out so well!).
Pop a little cinnamon on top and you’ll end up with flavorful, buttery coffee with a subtle coconut aroma.
Long-Day-Ahead Mocha Frappe
Have a lot to do today? Want something a little chocolatier than basic keto coffee? Perfect! Try making this frappe! You’ll get a boost from the coffee as well as a natural increase in energy from the Sutra black.
- 1 pack of Sutra black
- 1 cup of coffee, refrigerated for a few hours or overnight
- 5-10 ice cubes
- 1 Tbs heavy whipping cream (optional)
- 1 scant Tbs melted butter
- 1 scant Tbs melted coconut oil
- Sweetener to taste (optional)
Blend everything up using a high-power blender and you’re good to go!
Dreamy Vanilla Dirty Chai Latte
This is the only dirty chai you need in your life. Seriously, it’ll help you achieve all your dreams if you’ll let it.
- 1 pack of Sutra gold
- 1 cup fresh-brewed coffee (or, if you happen to have access to an espresso machine, 2 shots of espresso)
- 1 scant Tbs butter
- 1 scant Tbs coconut oil
- ¾ tsp vanilla
- ½ cup vanilla nut milk (or a full cup, if you’re using espresso)
- Sweetener to taste (optional)
Once again, just blend! You can blend this all up using a blender or a milk frother. Or, if you’re all about low-maintenance coffee drinks (more power to you) it still tastes awesome just mixed together with a spoon. Just know that it won’t have that nice “latte” frothiness, and the ingredients might separate out a little!
Try it with a dash of cinnamon on top for even more added flavor.
Why Should I Try a NON-Caffeine Ketoproof Recipe?
There are more and more statistics that are coming out that are showing that coffee in high doses is not only bad for you, but detrimental to your health. Let's review a Huffington Post article titled, '10 Reasons to Quit Your Coffee!'...
Habituation to caffeine decreases insulin sensitivity, making it difficult for your cells to respond appropriately to blood sugar. High blood sugar levels lead to arterial deterioration and increased risk of mortality related to cardiovascular disease.
- The caffeine in coffee increases catecholamines, your stress hormones. The stress response elicits cortisol and increases insulin. Insulin increases inflammation, and this makes you feel lousy.
- Unfiltered coffee has the highest amount of beneficial antioxidants yet also leaks the most diterpenes into your system. These diterpenes have been linked to higher levels of triglycerides, LDL and VLDL levels.
- The helpful chlorogenic acids that may delay glucose absorption in the intestine have also been shown to increase homocysteine levels — an indicator for increased risk of cardiovascular disease, which tends to be elevated in diabesity.
- The acidity of coffee is associated with digestive discomfort, indigestion, heart burn, GERD and dysbiosis (imbalances in your gut flora).
- Addiction is often an issue with coffee drinkers and makes it really difficult to rely on the body’s natural source of energy. Ask any coffee drinker about how it feels to withdraw from coffee, and you will mistake their story for that of a drug addict’s...
- Associative addictions trend with coffee — who doesn’t immediately think of warm, frothy sweet cream and sugar when they picture coffee? Surely the business of coffee has inspired a culture addicted to the sugary, fatty tastes of what has become more of a meal than a drink! That morning latte is the epitome of food lacking nutrition density yet packing energy!
- 5-HIA, an organic acid and component of the neurotransmitter serotonin (the happy chemical) seen in the urine tends to be elevated in coffee drinkers, which means they may be at risk for lower levels of serotonin synthesis in the brain. Serotonin is necessary for normal sleep, bowel function, mood, and energy levels. It is a vicious cycle, as caffeine can disrupt sleep and promote anxiety and depression. We all know someone who tends to be tired, wired and over-caffeinated!
- Elevated urinary excretion of important minerals such as calcium, magnesium and potassium have been noted in coffee drinkers. An imbalance in your electrolyte status can lead to serious systemic complications.
- Constituents in coffee can interfere with normal drug metabolism and detoxification in the liver, making it difficult to regulate the normal detoxification process in the liver. Another issue to be aware of with coffee intake is how certain medications such as levothyroxine (thyroid) as well as tricyclic antidepressants are poorly absorbed, making symptoms curiously worse for patients.
- All of those stats are hard to swallow (pun intended) and if you are one of the many who are choosing to shun coffee or reduce your intake, it's time to try out a 'Ketoproof coffee recipe' without any coffee at all. In fact it will give you the same energy boosting effects, but without the negative health effects, jitters, or lack of restful sleep.
Thirsty for SUTRA Superfood Lattes?
Our Black Cacao Latte blend tastes like chocolate.
Our Gold Turmeric Latte blend tastes like golden milk.
Try both of our Black Cacao Latte and Gold Turmeric Latte blends.