Living Longer With Coffee
Drinking coffee on a low carb diet has never been so controversial. There’s a long list of science-backed health benefits of coffee. But is fighting disease and living longer worth the risks of caffeine? Best coffee for low carb diets Caffeine reactions on low carb Benefits, health studies and research When to kick the coffee habit Is Coffee OK for Keto? Some low carbers have no problems with coffee, while others release unhealthy levels of cortisol – a stress hormone. These low carbers become over-stimulated and easily dependent on the caffeine in coffee. Everyone reacts differently to coffee and caffeine. If your low carb diet is stable with minimal cravings for sugar, drinking a few cups of coffee per day is safe – and enough to gain some major health benefits. One cup of coffee adds only a carb or two to your daily total, and is a fast way to add healthy fats to your low carb diet. Best Coffee for Ketosis Espresso and black coffee are almost zero carb, perfect for your low carb diet. Use heavy cream or half-and-half, and sugar substitutes. Feeling adventurous? Drink a healthy fat-burning coffee made with butter. Reasons to Add Coffee It is well-known that small amounts of caffeine are good for attention, clarity and brain function. But coffee also improves our health, extending our lifespan. Some studies show both caffeinated and decaffeinated coffee have the same positive health effects. These studies suggest something other than caffeine in the coffee is responsible for the results. Health Benefits of Coffee Coffee stimulates peristalsis, helping relieve constipation. Coffee has beneficial antioxidants. Drinking coffee lowers the risk of depression among women. Coffee with heavy cream is an acceptable low carb treat and an excellent substitute when you’re Continue reading >>
Ketosis – What Is That All About?
What’s it all about? Is it good for you? Is it bad for you? What’s it like? How do I ‘do’ ketosis? How do I know I’m in ketosis? The questions everyone who’s Banting wants the answers to. Ketosis, in chef speak, is quite simply a state your body enters once it has been deprived of glucose. Your body switches to burning fat for energy (stored fat or fat that you have eaten) instead of glucose. A side-effect of that process is the release of ketone bodies into the blood stream. When you’re starved of glucose, your body has no choice but to burn fat for fuel, so it needs little explanation as to why ketosis works at melting fat like a blow heater on an ice sculpture. Ketosis comes with some added extras, namely a commonly noted sense of euphoria or lucidity and increased energy levels. A downside includes toothbrush-proof halitosis, which stems from the secretion of ammonia through the lungs as a side effect of burning all that fat. Some people on low-carb diets have reported kidney stones, gallstones and a number of other ailments. Scientific research on both sides of this debate is being done all the time, but in our experience from talking to the members of our community and tracking their data, it is generally a case of what was done before they started Banting and not Banting itself. But, this post isn’t here to debate that, it serves as a ‘how to’ and not as a ‘you should’. Eat more buttery or creamy sauce on your steak and eat less steak. Your body can convert protein into glucose so too much meat will hinder your progress. What doIdo? Theoretically it is very easy. Avoid anything with high carbs in it. If you’re not sure what those might be, consult the Real Meal Revolution ‘Red List’. Even dipping your toe into the red list will ruin Continue reading >>
7 Negative Effects Of Drinking Coffee
And a Super Alternative for You Some people like to say that coffee is America’s favorite drug. Who are these people? I don’t know, but trust me they say it. Who doesn’t like waking up and injecting your body with a jolt of caffeine? Now if you love coffee and are reading this then you might already be rolling your eyes. For all intents and purposes, coffee isn’t that bad for you and people do just fine going their whole life drinking it. Problems start to occur though when you can’t go a day without having a good ol’ cup of Joe. In this post, we will be exploring the potential negative effects that coffee can have on you. Please don’t shoot the messenger. I just want to help build a better world with healthy and happy people. The Negative Effects of Drinking Coffee These points aren’t meant to get you to stop drinking coffee. If it’s part of your routine that you don’t want to give up then it’s part of your routine. These points are just mentioned to raise the awareness of what coffee can do to you. 1. Hydrochloric Acid It’s not fair that I start off with this bombshell. Hydrochloric acid sounds pretty damn serious, right? The problem with hydrochloric acid is that it should only be produced by your body when digesting meals. However, if you drink coffee on an empty stomach your body will start to produce it with no food to digest. Why is this a problem? Because your body doesn’t have an unlimited supply of daily hydrochloric acid it’s quite possible that it won’t produce enough when you eat a large meal. Because there isn’t enough hydrochloric acid to break down protein-based foods, these foods can easily get into your small intestines. Quick biology lesson: You want to give your body every opportunity to break down protein-based foods Continue reading >>
Why I Drink Bulletproof Coffee
I first heard about putting butter in coffee a couple years ago. Only recently, did I first try what everyone now knows as Bulletproof Coffee. I have to tell you, after the first morning, I was hooked! Many cultures have put butter fat in their coffee for centuries. Dave Asprey, learned about the practice while drinking yak butter tea in Tibet. He brought the idea back to the US and experimented until he was able to replicate the fantastic energy boost and mental focus afforded by the mixture. Bulletproof Coffee was born and has swept around the world. What got me hooked? I felt amazing! Bulletproof coffee quickly produces a mild ketosis, which can be combined with regular intermittent fasting. The result is – more daily fat burning, improved mental focus and extended satiety (not feeling hungry). Here’s how it works. What is Ketosis? Humans are kinda like hybrid cars, in that, our bodies can select from two sources of fuel. The first, and go-to, fuel is glycogen. The second is ketone bodies, also called ketones. Most cells in the body can use both glucose and ketone bodies for fuel. The state of burning blood glucose for fuel is called glycolysis. The state of burning ketone bodies is referred to as ketosis. Ketones are a type of fat produced by the liver. They are only present when the body is burning fat for fuel. A person burning ketones is said to be in ketosis. Our bodies enter ketosis and begin burning ketones when liver glycogen has been depleted due to a consistently low level of carbohydrates. But don’t humans require a certain amount of carbohydrates to function? Actually, we don’t. Dr. Perlmutter says, “While we definitely require protein and fat, the human requirement for dietary carbohydrate is none, none whatsoever. In glycolysis, the higher lev Continue reading >>
Does Ketosis Affect Caffeine Sensitivity?
Caffeine might cause disturbance in glucose metabolism, which could affect ketosis, although only anecdotal evidence of this exists. Insulin resistance, which is the inability of cells to respond to and absorb glucose, can raise glucose levels and cause weight gain. Ketosis decreases insulin resistance by improving insulin sensitivity, which is the the ability of cells to absorb glucose which ultimately help in weight loss. Caffeine might increase insulin resistance. Increase in insulin resistance makes losing weight difficult. It also increase the chance of having type 2 diabetes. Although caffeine might raise glucose levels after eating a meal high in carbohydrates, it's unclear that this effect occurs after a low-carbohydrate meal such as those eaten by low-carbohydrates dieters. It's also unclear whether blood glucose would rise high enough to keep a low-carbohydrates dieter out of ketosis. Continue reading >>
Does Cheese, Nuts Or Coffee Impact A Ketogenic Diet?
There is a lot of conflicting data on whether cheese, nuts or coffee are ideal or acceptable for a ketogenic diet. So let me clear the air a little with some of my experiences and bring in a pinch of clarity and sanity to the issue. SO are cheese, nuts and/or coffee harmful when taken while on keto? What are the impacts? Are there any specifications as to the quantities, if it ideal to take them? Are they diet friendly? Let’s review. Cheese A lot of people will argue that eating cheese on a ketogenic diet is harmful. The assumption that by eating cheese you are prone to taking in additional carbs, which is not 100% true. Yes, cheese does contains carbs so as long as you don’t go over the carb limit, you’ll be good. The thing to be concerned about is most individuals have a sensitivity to dairy products (and don’t know it), due to the casein in them. So if you have dietary sensitivity to it, avoid it (many people who suffer from a keto diet stall should cut out cheese). Cheese can be a great source of fat soluble vitamins. Eaten in moderation therefore, cheese is ok. Nuts Nuts should not be one of your major sources of fat in the diet. This is because they contain carbohydrates as well as phytic acid (are a pretty high in calories). Phytic acid absorbs essential dietary minerals such as magnesium which is essential for the utilization of vitamin D among many others. In moderation however, similar to cheese nuts are acceptable as part of your keto diet plan, taken as a snack, for instance. To avoid the phytic acid, you could soak or sprout your nuts but for most people on a ketogenic diet it’s not worth the effort due to the fact it a very small part of their daily intake. Coffee & Caffeine Biggest grey area in the world of keto. Coffee is engraved in our cultur Continue reading >>
What It’s Like To Drink Bulletproof Coffee Every Morning For Two Weeks
Separately those ingredients don’t exactly tick all the traditional boxes for a balanced breakfast. But together they are the three components you need to make Bulletproof coffee, a frothy, energy-igniting beverage that has surged in recent years to become the toast of Silicon Valley. Its promises are multitude, at least according to its creator, cloud-computing pioneer and “Bulletproof Executive” Dave Asprey, who refined his recipe after trying a tea made with yak-butter in Nepal. Among Bulletproof coffee’s listed benefits: It triggers weight loss by way of ketosis, a metabolic state triggered by a lack of carbs that kicks fat-burning into overdrive; it kills pesky cravings; and it boosts cognitive function, mainlining a shining dose of mental clarity into your foggy morning skull. Maybe it would even fold my laundry. Related: I’m The Guy Who Created Bulletproof Coffee—This Is My Morning Routine Most of all, though, Bulletproof coffee is intended to be efficient, an easy way for the biohacking crowd to slurp down fats and calories (460 of them!) without so much as sniffing a processed carbohydrate. Why eat a muffin that goes straight to your muffin top, the thinking goes, when you could drink down the metabolic equivalent of supercharged battery acid every morning? I was curious. I wondered: Is Bulletproof coffee a hyper-efficient, power-packed breakfast taken to its logical end? Or is butter-coffee something more insidious, the latest in a long line of snake oils intended to charm overwhelmed customers looking for the next big diet shortcut? To find out, I recently gave up breakfast for two weeks and decided to dive headfirst into the (dark, mysterious, hot) Bulletproof hoopla. My goal was to assess a few things: How did I feel by lunch time every day? Did Continue reading >>
Stress And Ketosis
Have you ever experienced stress? What about stress and ketosis? I do not think there is a human alive today who is not subject to some degree of stress. Our modern world is full of stressors. We constantly need to keep up with fast-paced lifestyles, technology, information…our lives have lost the harmonic rhythm of nature, substituted by a man-made frantic pace! Every day the demands on our tie and attention are greater: job, family, kids, school, even just watching the news. You know how it feels, right? But do you know what it DOES? Did you realize that stress and ketosis are inversely proportional? Stress can kick us right out of ketosis, or can make it extremely difficult to stay in it. How cortisol affects ketosis Cortisol is the hormone of stress. It is released in the body as a response to our flight or fight mechanism. Which is perfectly fine when the stimulation is quick and intense. But what happens when we are subject to stress for long periods of time? cortisol levels never have a chance to decrease, and this leads to a whole series of negative effects: Cortisol breaks down protein for sugar, so it will start eating up your muscles. It will also eventually start breaking down bone tissue leading to osteoporosis Cortisol burns fat but at the same time increases visceral fat, which increases insulin resistance and raises inflammation. increases appetite and cravings! suppresses the immune system in multiple ways But the main way it affects ketosis is by its main function, which is to elevate sugar levels in the blood through gluconeogenesis! The effects of long-term stress Prolonged stress will imbalance your hormones, suppress thyroid and adrenal function and imbalance hormones! And these conditions are the result of it: Inability to concentrate Digestive Continue reading >>
Are You Using Too Much Heavy Cream In Your Coffee?
Many low carbers are overjoyed when they discover that heavy cream has only 0.4 grams of carbohydrate per tablespoon. You don't have to drink your coffee black. However, if you use too much cream, or don't measure it out first, your weight loss might stop. Whipping cream isn't the only high-calorie item to watch out for. Here's how to pinpoint foods that might be causing your weight loss to stall. I ran into an interesting thread over at Low Carb Friends today. One of the senior members there has lost almost 50 pounds. Because weight loss never travels in a straight line, he wanted to share how several week ago, he stalled just a few pounds above his goal weight. Like most of us who have experienced a stall at one time or another, he felt frustrated and helpless, but luckily, he was able to hold onto what he had accomplished so far. Not everyone does. Those last pesky pounds can really put up a strong fight. If you have reached that point in your weight-loss journey yourself, or if you have found yourself on a lengthy plateau, it's time to take a serious look at your everyday habits, so you can make a few adjustments. While no one wants to hear that further dietary changes must be made, there is no way to know what's wrong until you look. At the suggestion of others, the man decided to spend a week carefully weighing out his food and beverages, recording everything, so he could take a closer look at the end of the week. His largest calorie hog? Heavy whipping cream in his coffee! Can Dietary Fat Slow Down Weight Loss? On a low-carb diet, heavy cream is considered one of those luxurious foods you don't get to eat on low-fat diets. At 6.6 carbs per cup, 2 tablespoons of rich, heavy whipping cream in your morning cup or travel mug will set you back just under 1 carb. Howev Continue reading >>
Green Tea: Miracle Drink To Aid Your Low-carb Diet
Green tea has a solid reputation as a healthy drink. Unlike some products that are misrepresented as beneficial (sugar-loaded fruit juices, anyone?), green tea actually deserves its super-food label. Numerous scientific studies back up health claims connected with green tea. Some of these benefits are useful to anyone following a low-carb diet, such as Atkins, Dukan, Paleo or Keto. How can green tea benefit a low-carb diet? Green tea helps to control blood sugar Studies show that green tea inhibits the digestion of starchy foods, suppressing the subsequent spike in blood glucose. Anything that can naturally help us to digest less carbs can only be a good thing! [i] [ii] Green tea boosts fat-burning metabolism Green tea can assist fat burning – alongside diet and exercise. It is not a miraculous magic compound to help you shed pounds while sitting on a sofa (nothing works that way!). But if you are already dieting and exercising, green tea can help to speed up the fat burning process. [iii] [iv] Green tea contains strong antioxidants Green tea is one of the best sources of catechins – flavanoids that are very powerful antioxidants. Catechins help to prevent oxidative damage to cells more effectively than other antioxidants. Although there is no solid evidence to suggest that a low-carb diet results in more oxidative damage than a standard diet, taking antioxidants helps to prevent any potential damage from free radicals. [v] [vi] Green tea improves energy levels Green tea contains less caffeine than coffee. A cup of green tea has about half the caffeine than a cup of black tea. It provides a gentle energising effect, that won’t leave in you in a slump later. Green tea can lower appetite Regular consumption of green tea can result in feeling satiated longer after me Continue reading >>
Everything You Need To Know About The Keto Diet
A ketogenic diet is a low carb, high fat diet. One of its main goals is to train your body to get its energy from a whole different source – ketones, rather than glucose. When you eat carbs, your body naturally converts them into glucose and insulin. Glucose is the easiest molecule for your body to convert into energy and is your body’s immediate go-to for fuel. Insulin is what carries the glucose all through your bloodstream and gets the converted energy to where it needs to go. Because of this process, the fats you eat don’t often get used and end up getting stored away. They are considered as more of a backup for your body and because of the high amount of carbs the majority of people consume, fats rarely get touched. The ketogenic diet (AKA keto diet) breaks this cycle. Through the dramatic drop in carbs, your body starts to go into a state known as ketosis. This is what happens when the amount of healthy fats you eat greatly outnumber the amount of carbohydrates you eat. When you start doing this, your body has no choice but to resort to this ketosis state. The fats you eat will start getting converted into ketones through your liver and those ketones will become your body’s main source of energy. This is a whole different way to get your body into a metabolic state. Rather than starving it of calories, you are starving it of carbs, training your whole system to make ketones as your body’s main source of energy. Different Types Of Ketogenic Diets Standard Ketogenic Diet (SKD) – This is the typical form of the diet. It is very low carb and moderate protein. 75% fats, 20% protein and 5% carbs. Cyclical Ketogenic Diet (CKD) – This is a more advanced form of the diet, typically used by athletes. It involves high carb days. For example, 5 keto days will be Continue reading >>
Can You Drink Coffee On A Diet?
Can Caffeine really help with weight loss? We are prepared to give up a lot to lose weight. Takeaways, Fast food, Even chocolate (well, maybe). But for many of us giving up coffee is a no-go. How else are we expected to function after 2 hours sleep because the kids go up 4 times in the night? Is there another way to stay awake through a 12 hour shift?! According to a recent article in the Daily Mail, drinking coffee really could hold the key to combating obesity. Caffeine helps to burn off calories by boosting the release of oxytocin. This hormone affects both appetite and metabolism, therefore, scientists suggest that this allows people to battle their bulging waistline. Chinese researchers recently found that during their trials on overweight mice, high levels of caffeine actually helped them slim down. It made them eat less and inspired them to be much more active on a wheel running machine. Well, we’re not so sure about it all but hey we’ll give it a go to see a smaller waistline. Interested? Well we look a little deeper into the pros and cons of caffeine: What are the pros? Studies suggest it can have a variety of health benefits, including combating liver disease and type two diabetes. Research has even suggested it could even help people live longer. It is the world’s most widely consumed stimulant and reports show it can boost daily energy expenditure by around five percent. Researchers have said combining two to four daily coffees with regular exercise would be even more effective at keeping the weight off. A 2015 study showed just a couple of cups a day could help millions of dieters stay trim once they have achieved their desired weight. What are the cons? The average cup of black coffee contains 2 calories. hardly enough to have you piling on the pound Continue reading >>
Can Caffeine Kick You Out Of Ketosis?
Low-carb dieters who consume very few carbohydrates often go into ketosis. Ketosis develops when you use up your glycogen stores and need an alternate source of energy. Your body forms ketone bodies as it breaks down fat to use for energy, and you excrete ketones in the urine. Low-carb dieter use ketone test strips to ensure that they're following the diet correctly and burning fat. Caffeine might disrupt glucose metabolism, which could affect ketosis, although only anecdotal evidence of this exists. Video of the Day Insulin resistance, the inability of cells to respond to and absorb glucose, can raise glucose levels and cause weight gain. Ketosis decreases insulin resistance by improving insulin sensitivity, meaning the ability of cells to absorb glucose. Insulin helps cells take glucose from the bloodstream to use for energy. Improving insulin sensitivity helps you lose weight. Caffeine might increase insulin resistance. Caffeine and Insulin Resistance Caffeine might increase insulin resistance, which might make losing weight more difficult and also increase your chances of developing type 2 diabetes, although this has not been clinically proven. A study conducted by researchers from Duke University Medical Center in the August 2004 issue of "Diabetes Care," published by the American Diabetes Association, discussed the effects of caffeine on blood glucose levels and insulin sensitivity. This study showed that 250 mg of caffeine did not change fasting glucose levels but did raise glucose levels after consumption of 75 g of glucose compared with placebo. Although caffeine might raise glucose levels after eating a meal high in carbohydrates, it's unclear that this effect occurs after a low-carbohydrate meal such as those eaten by low-carb dieters. It's also unclear wheth Continue reading >>
Bone Broth + Ketogenic Diet: A Match Made In A Low-carb Heaven
Bone broth is an established superfood and many therapeutic diets have embraced its healing properties including the ketogenic diet. Bone broth is recognized as a healing food because of its high concentration of minerals and anti-inflammatory amino acids, as well as being one of the only food sources of the gut-healing proteins collagen and gelatin. In a moment, we’ll explain how bone broth is particularly beneficial for anyone following a keto diet. But first, let’s look closer at how bone broth fits in, since very specific macronutrient ratios are required to achieve desired results. The Keto Diet: How Does Bone Broth Fit in? The idea behind the keto diet is to train your body to burn fat for energy rather than glucose, which allows you to enter the fat-burning state: ketosis. Now, the only way to enter ketosis is by drastically reducing your carb consumption to approximately 5% of your diet, and increasing fat consumption to at least 70% of your diet. This way, your body has no choice but to rely on fatty acids for energy, which are its secondary ‘backup’ energy source when glucose isn’t readily available. The standard keto diet looks like this: 75% fat, 20% protein, 5% carbs. Since everyone has a unique body and lifestyle different, you can use the ketogenic diet calculator to determine your exact macronutrient needs. The keto calculator is an easy way to see how many grams of each macronutrient you need on the keto diet plan to keep your body in a state of ketosis, based on your current weight, height and activity levels. So, what would keto bone broth need to look like, in order to fit your macronutrient requirements? When you take a look at the nutrient profile of Kettle and Fire Bone Broth, you’ll see how both chicken bone broth and beef bone broth Continue reading >>
Bulletproof Coffee On A Ketogenic Diet
I’ve had a few enquiries from friends and colleagues lately around bulletproof coffee! It’s a one of my favourite ways to start a day and always keeps me full for at least 5 hours along with a light breakfast. This is mainly thanks to the medium chain triglycerides in the coconut oil. However, I never have a bulletproof coffee on its own for breakfast, and yes, I know, there are some articles talking about the benefits of “just” having fat for breakfast. Especially on a ketogenic diet. But because my protein intake on a ketogenic diet is restricted as it is, I try to evenly spread my protein intake over the day. If I start without any protein, I find it hard catching up without affecting my ketone levels. The reason why this might be a problem (i.e. eating a bit more protein at the other two meals) is gluconeogenesis and I talk a bit more about it here. The other reason why I like to have for instance an egg or some low carb bread with it is that I like to increase nutrient density. This is also why I’m not using MCT oil- in my opinion, it can be very useful for somebody who is just starting out on a ketogenic diet. If it’s tolerated, that is! But it’s a very refined oil and there aren’t any essential nutrients. I prefer coconut oil for that reason, especially if somebody is well fat-adapted. I don’t make it with coffee but choose Chaga tea (a mushroom extract) and/or raw cacao powder instead. It’s absolutely delicious and so creamy. Here’s the recipe for 2- it’s my own modified version and you see that the fat sources are reduced compared to the original recipe by Dave Asprey: – 1 cup hot Chaga tea or organic (decaff) coffee – 1/3 cup (80g) Coconut milk (e.g. can of Biona) – 1 tbsp (15g) goat butter or organic butter – 2 tbsp (45g) solid Continue reading >>