One of the basics in my own ketogenic diet is “bulletproof coffee”. I have this as a replacement for breakfast on a regular basis, particularly if I am heading off early to work or perhaps before exercise in the morning. It keeps me feeling full for hours and mentally alert, this effect will typically last up to 6 hours for me personally. The Tibetans have been drinking Yak butter tea for centuries which I believe is where the idea has been derived from.
Whilst I use this to keep myself in ketosis, it also comes with some surprising health benefits. Most people would think that there’s nothing good about caffeine, butter and oil but that is not necessarily true. I always use organic coffee beans, organic grass-fed butter (try Kerrygold) and organic coconut oil. This way I ensure I am getting good quality ingredients.
- Coffee – caffeine increases exercise performance by raising the metabolic rate and it helps mobilise fatty acids from the fat tissues. It is associated with a lower risk of dementia and neurodegenerative disorders. Liver cirrhosis and liver cancer are also reduced. Caffeine contains several vitamins, minerals and antioxidants.
- Coconut Oil – contains MCT – medium chain triglycerides. These have therapeutic effects on several brain disorders. The fatty acids can kill harmful pathogens, helping fight infection. Helps blood concentration of ketone bodies, proven to reduce seizures in epileptic children and the effects of dementia. It improves cholesterol thus reducing the risk of heart disease.
- Grass-fed Butter – butter keeps you feeling full, giving a sustained source of energy. It has a zero insulin response, there will be no detrimental effect on blood sugar levels.
- 20 g unsalted butter, preferably grass-fed (Kerrygold)
- 20 g organic coconut oil
- sprinkle of cinnamon and/or ginger (optional)
- ground coffee beans
- Grind your coffee beans and brew your coffee
- Place the butter and coconut oil into a jug, add cinnamon and/or ginger if desired, and pour in the desired amount of coffee
- Using a stick blender, combine all the ingredients for a few seconds until frothy
- You could add some double cream to make it taste extra creamy
- Pour into your favourite mug and enjoy!!
You may wish to alter the amount of butter and coconut oil that you add to your coffee to suit your taste. It’s always best to start with a small amount and then add more if you wish!