Will Decaffeinated Coffee Kick You Out Of Ketosis?
A Keto diet can be complex and confusing for some people. Determining what to eat, when to eat, and the role those foods impact the natural processes inside your body can be overwhelming. However, the benefit of a Ketogenic Diet can be significant healthy weight loss. When we take away foods that provide comfort, we can add a new level of stress. But, what about replacing them with alternatives? Being miserable on a diet just is not going to work long-term. There’s lots of coffee drinkers out there, and we know that caffeinated coffee can kick you out of ketosis. This is because once the caffeine enters your blood stream it can have a short-term effect on your blood sugar and insulin levels. But, what about decaf coffee? Switching to decaf may be a great way to experience the “comfort” of coffee, without all the caffeine that can be detrimental to your Ketogenic Diet. Of course, over the first few days you may feel some slight withdrawal symptoms. That’s just your body adjusting to the caffeine leaving your system. Decaf coffee should not kick you out of ketosis. Of course, this also means not adding sugar to the coffee, and keeping in mind that artificial sweeteners will have various effects on ketosis as well. My research has shown that Stevia is one of the best sweeteners out there for Ketogenic diets. It does not cause blood sugar or insulin levels to spike after consumption. However, it is important to know what you are putting into your body. Not all decaf coffee is created equal. Many decaf coffees actually are not “caffeine free”, as they still contain smaller amounts of caffeine in them. This is where investigation and monitoring are going to play huge roles in maintaining your “keto discipline”. Time of day is certainly going to play a factor a Continue reading >>
Keto Guide To Intermittent Fasting
I figured we’d start the New Year’s off right with a little guide to intermittent fasting. You’ll find a meal plan, some twists and turns to make it your own, and of course – the shopping list! So, why intermittent fasting? Well there’s a number of reasons why. The first (and biggest for most) is that it can help you get over weight loss plateau’s. Down to those last couple of pounds, or been stuck at the same number for weeks? Give this a try. The other reasons are for the sheer health benefits of fasting. Higher metabolic adaptions from your nutrients, improved muscle growth and synthesis, and improved responses to post workout meals when you work out. Even longer life spans have been shown in worms – yeah, I know it’s only worms, but still! It’s also shown to boost mental clarity and give more focus during the day. Doesn’t sound like there’s anything wrong with that, does there? For a more in depth look at intermittent fasting, you can head over to the more scientific post I did on it over here. Finding Your Macros First thing’s first. We need to find our macros and see how many calories, fats, protein, and carbs we should eat per day. I have put together a “keto calculator” that makes it easy. Below is a picture tutorial to walk you through everything and explain what is going on. Step 1 First we need to put in your total weight. If you put in your weight in pounds, it will automatically calculate your weight in kilograms. If you put your weight in kilograms, it will automatically convert it to pounds. You only need to fill in 1 of the boxes here. Once you put your weight in, you also need to put your body fat in. If you don’t know your body fat, you can visually estimate it. Do yourself a favor and don’t lie to yourself here. I’ve Continue reading >>
Caffeine On A Ketogenic Diet: Friend Or Foe?
Caffeine is one of the most popular ingredients worldwide. Although it provides many benefits, caffeine can have negative effects as well. Whether caffeinated beverages are mostly helpful, potentially counterproductive, or neutral for people on keto or low-carb diets is somewhat controversial. This article explores caffeine's effects on health in the context of a carb-restricted diet and makes recommendations for consuming it in a way that maximizes benefits while minimizing side effects. What is Caffeine, and How Does It Work? The scientific name for caffeine is 1,3,7-trimethylxanthine. Caffeine is the most common stimulant in the world, consumed by an estimated 80% of people worldwide and 90% of Americans on a daily basis (1, 2). Caffeine vs Other Stimulants Although some consider it a psychoactive drug because it stimulates the central nervous system (CNS), caffeine's mechanism is different from that of cocaine and other stimulants. These stimulants work primarily by binding to the dopamine transporter. Dopamine is a neurotransmitter (chemical messenger that transmits signals between nerve cells in the brain) that allows us to perceive pleasure, excitement, and reward. When cocaine binds to the dopamine transporter, it prevents the removal of dopamine from the nervous system, thus amplifying its effects. By contrast, although caffeine enhances dopamine activity, it works by blocking the effects of another neurotransmitter called adenosine, which causes relaxation and sleepiness. By binding to the brain's adenosine receptors, caffeine allows us to remain awake and alert (2). Which Foods, Beverages and Medications Contain Caffeine? Although caffeine occurs naturally in tea, chocolate, kola nut, and other plant foods, it's most often associated with coffee. In fact, its Continue reading >>
The Ketogenic Diet & Level Up Coffee
The ketogenic diet is quickly losing its status as a “fad diet” and is becoming a new way of life for many people - and for good reasons. People who initially go on the ketogenic diet to lose weight are realizing that this diet not only helps them to slim down, but it can also improve energy levels, appetite control, mental clarity, and is sustainable long-term. Researchers are discovering that it seems to have very powerful therapeutic effects as well - from helping to treat those with epilepsy, migraines, diabetes and potentially even cancer, the ketogenic diet is one of the best diets to promote overall health. When you go on a ketogenic diet your goal is to lower your carbohydrate intake to 20 - 50 grams per day and to use fat as the body's main fuel source instead of carbohydrates. When fats are broken down they are converted into ketones - and when carbohydrates are broken down, they are converted into glucose (sugar). Since our bodies are incredibly adaptive, we all have the ability to switch between using either glucose (sugar) or ketones for energy. This is known as being “metabolically flexible.” The main advantage of using ketones as the body’s main fuel source, however, is that their effect on blood sugar and insulin levels is minimal. Blood Sugar The biggest obstacle for people who follow a high-carbohydrate diet is their appetite. When someone eats a high-carbohydrate meal, these foods will be quickly broken down by the digestive system and converted into glucose (sugar). This glucose will then enter into the bloodstream, causing a spike in blood sugar levels. If we were then to go for a prolonged period of time without eating during the day, let's say 3-4 hours, our blood sugar levels would eventually start to dip and become very low. Low blood 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 >>
Bulletproof Intermittent Fasting: Lose Fat, Build Muscle, Stay Focused & Feel Great
If you want to lose fat and improve your health as fast as possible, without feeling mentally slow, it’s hard to beat Bulletproof Intermittent Fasting. Here’s an overview of the protocol, which I lay out in more detail in my new NYT bestseller The Bulletproof Diet. Plain intermittent fasting has become popular in biohacker circles because it shows tremendous promise for fat loss, preventing cancer, building muscle, and increasing resilience. The most popular site that covers plain intermittent fasting is Leangains.com. It’s totally worth a visit. The basic idea behind plain intermittent fasting is to eat all of your daily food in a shortened period (8 hours in the case of Lean Gains) and fast the rest of the time. For reasons we will get into below, this tells your body to simultaneously build muscle and burn fat. It really works. The problem is not everyone does well with fasting. If you’re a busy entrepreneur or even a student who needs to be in a high performance state all day, dealing with hunger can be a distraction. It’s much worse for those with an impaired metabolism (i.e. the people who need to lose weight). If you have more than 30 pounds of extra fat or if you’re facing diabetes, it can be hard to skip meals and still get things done. As explained in The Bulletproof Diet book, Bulletproof Intermittent Fasting is an easy biohack that changes that and makes it possible to lose fat and build muscle faster than plain intermittent fasting… without feeling hungry or tired. Introducing Bulletproof Intermittent Fasting Bulletproof Fasting is the same as intermittent fasting, except you consume a cup of Bulletproof Coffee in the morning. The healthy fats from grass-fed butter and Brain Octane Oil give you a stable current of energy that sustains you thro Continue reading >>
Keto And Caffeine, Impact On Ketosis?
Many questions that I get from friends and family are related to keto and caffeine. Since I am a frequent coffee drinker and usually have 5 to 6 cups of black coffee every day I decided to check it out a little to see if there is any research or indications that caffeine will impact on ketosis. So far in my researching in this topic I have not found any real proof that shows that it has any impact. There is some indication of people who claim they have a slower keto progress when drinking coffee or tea compared to when not. But there is not a big enough sample to draw any real conclusion on this. It might be that caffeine could interrupt the glucose metabolism, which in turn could affect ketosis but there is no real evidence to support this. Then when considering the insulin resistance there is another thing to consider. Ketosis decreases the insulin resistance by improving the insulin sensitivity, which means the ability for the cells to absorb glucose. There is some indications that caffeine might increase the insulin resistance but this has also not been proven in any studies. There was a study made at Duke University Medical Center in August 2004 that looked at the effects of caffeine on the blood glucose levels and insulin resistance. The study result showed that 250mg of caffeine did not change the glucose levels. The interesting part of this study however was that there was actually an increase in the glucose levels if you had 75g of carbohydrates together with the caffeine. As the result from the study shows the glucose levels might increase if having caffeine together with a meal with a high amount of carbohydrates but there is no indication what the impact is for people who eat according to a low carb diet. This has also been mentioned by Lyle McDonald who is Continue reading >>
“you Have Literally Saved My Life”
Here’s an impressive life transformation story, from Gareth Hicks: The Email Hej Andreas! Thanks for such an inspirational site! I was informed by my doctor at the end of 2012 that I needed to make some significant changes to my life – as I was nearly 44 lbs (20kg) overweight – and had a very poor fasting lipid profile. This coupled with high blood pressure (routinely 160/120) and little exercise, I was classified as a 15% daily risk of heart attack – and was racing towards CVD. As someone with a history of family heart disease, I knew I needed to do something different! As of tomorrow, 19th Feb, I will have been living a Low Carb High Fat lifestyle for one year. I have lost (and easily kept off) 35 lbs (16 kg) so far – by living on real food – with lots of fats added to make it extra tasty. I have completely removed pasta, most bread (I occasionally use unleavened bread with curry), have almost completely removed sugar – and live on a diet that is mostly curry, cauli-rice and fresh vegetables washed down with a glass of extra dry cava. I have inspired lots of people in the UK to adopt a lchf lifestyle, based on you – and your website – and am currently helping about 20 people on a one-to-one basis, as well as several others via Facebook. I’m a follower on twitter and Facebook – as well as the original DietDoctor.com website – and have created my own interpretation based on what I have learned from you – @curryandcava, www.curryandcava.com (still being developed) and on Facebook – curryandcava.com ;) Many people in the UK are desperate for this type of information – so please keep it coming – and I will keep sharing it !! Please also feel free to have a look at the pages and feedback anything you’d like to highlight! I have done extensi Continue reading >>
Does Bulletproof Coffee Break My Fast?
Are you wondering what sorts of drinks break your fast? I’ll break it all down HERE for you! I’ve mentioned intermittent fasting quite a bit here. I even have a whole section of my site dedicated to intermittent fasting. I’ve been doing intermittent fasting for two years now and absolutely love it! It’s so convenient to get up in the morning and not have to worry about making breakfast. I can go about my entire morning without having to make anything to eat. But I was wondering lately if drinking coffee with whipping cream or having some branch chain amino acids or even consuming the infamous Bulletproof Coffee would actually break my fast? What Is Bulletproof Coffee? First, let me clarify what I mean by bulletproof coffee. There is the actual brand, Bulletproof, which makes a line of products with that name. One of those products is their coffee beans. Bulletproof coffee beans are processed a certain way: “Every batch of beans goes through independent lab testing for 27 different toxins (including mold toxins that can easily survive coffee-roasting temperatures) to guarantee each cup leaves you clear-headed, energized, and focused.” But for the sake of this article, when I mention bulletproof coffee, I’m actually referring to the recipe! Okay, so what is bulletproof coffee: It all starts with the beans. Brew 1 cup (8-12 ounces) of coffee using filtered water with 2 ½ heaping tablespoons of freshly ground Bulletproof Coffee Beans. Use a French Press for ease of use and to preserve beneficial coffee oils that paper filters keep out. Add 1 teaspoon to 2 tablespoons of Brain Octane Oil. Start with 1 teaspoon per cup and work your way up to 1-2 tablespoons over several days. Add 1-2 tablespoons of grass-fed, unsalted butter or grass-fed ghee. You read that ri Continue reading >>
Caffeine And Ketosis Is Coffee Ok On A Ketogenic Diet
You know how it goes; you just can’t start the day without a good strong coffee to get you up and running. But what about the interaction between caffeine and ketosis, does coffee have a negative effect on a ketogenic diet? Or any LCHF diet for that matter. This is a good question not only for coffee but other caffeinated beverages such as soda, energy drinks, and some supplements. The first thing I’d like to address is that there is no scientific study that points to any negative or positive interaction between caffeine and ketosis. However, Dr. Atkins (for which the Atkins Diet is named) does make a point of advising that people consume caffeine in moderation and that caffeine has been shown to cause hypoglycemic reactions in people who consume large amounts of it. Whether that reaction occurs in people who are on Keto or LCHF diets remains to be known. Personal Experience on Caffeine and Ketosis with my Keto Diet From personal experience I see no negative impact on ketosis from consuming caffeinated beverages, I drink probably too much coffee, the odd energy drink and caffeinated sodas from time to time and still maintain a state of ketosis. The best way to know whether or not what you’re drinking or eating is throwing you out of ketosis is to test yourself with a blood ketone glucose meter like this one here about 45 minutes after consumption. It must also be noted that one guy’s experience doesn’t form the basis of credible scientific research, that my friends would be “bro science.” So it’s for you to make the decision about what is best for you. I drink coffee and sodas because I like them, caffeine certainly isn’t purposely put into my diet for any nutritional benefit, and if you can go life without it, I say, “good on you.” What I can say Continue reading >>
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 >>
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 >>
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 >>
The Effects Of Caffeine On Ketosis
Nowadays, it seems as if society as we know it, is becoming more and more obsessed with body image and appearance on a day to day basis. Because of this, we find ourselves constantly trying to watch what we eat, watching our figures, and busting our butts in the gym until we feel physically sick in the process. What generally tends to happen is that when we go from one extreme, I.E eating junk and being lazy, to another, I.E eating healthy, but incredibly low calorie diets and exercising until we feel sick, it comes as quite a shock to the system to begin with, and we lose a fair amount of fat. Sadly, the body quickly adapts to these changes and our progress becomes slower and slower with each passing day. Eventually, we’ll find ourselves eating boring and tasteless food, constantly feeling tired, hungry, and irritable due to the extreme calorie deficit, and struggling to complete even the most basic of workouts. What generally then happens is that we’ll weigh ourselves, and notice that, after weeks of dieting, exercising, and making ourselves miserable in the process, we’ve lost barely any weight, if any weight at all for that matter. We then likely feel discouraged, will throw the towel in, and stuff our faces full of as much junk food as possible, before repeating the entire vicious circle all over again. Now, don’t get us wrong, calorie restrictive diets rich in healthy foods do work, but extreme deficits, and bland tasting foods are not good for the body, or the psyche for that matter. Ketogenic diets however, are quickly becoming popular once more, and it is ketogenic diets we’ll be looking at here, alongside caffeine and how caffeine effects these diets. What is ketosis? Ketogenic diets, such as ‘keto’ and the Atkins diet, are not new concepts, as t Continue reading >>
Caffeine & Ketosis: Friend Or Foe?
I have known Dr. David Perlmutter for many years. He has helped treat my wife, who has MS, and has been a resource for me as I refer many patients with neurological problems to him. His holistic and integrative approach is what I appreciate most. He understands the patient’s potential and helps them to achieve it rather than be limited by beliefs and statistics. Continue reading >>