The ketogenic diet, characterized by its very low carbohydrate and high-fat composition, has gained immense popularity for its potential health benefits, including weight loss and reduced risk factors for certain diseases. When combined with caffeine, a widely consumed stimulant, the effects can be amplified, offering a unique synergy for both mental and physical performance. This article explores the benefits of integrating caffeine into a ketogenic lifestyle, providing insights into how these two can work together to optimize health and well-being.
Understanding the Ketogenic Diet
The ketogenic diet (or keto diet, for short) is a low carb, high fat diet that offers many health benefits. The ketogenic diet involves consuming a very low amount of carbohydrates and replacing them with fat to help your body burn fat for energy. The keto diet shares many similarities with the Atkins and low carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain. Ketogenic diets can cause significant reductions in blood sugar and insulin levels. This, along with the increased ketones, has some health benefits.
There are several versions of the ketogenic diet, and what you eat depends on the type. They include:
- Standard ketogenic diet (SKD): This is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs.
- Cyclical ketogenic diet (CKD): This diet involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high carb days.
- Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
- High protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.
However, only the standard and high protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes. The information in this article mostly applies to the standard ketogenic diet (SKD), although many of the same principles also apply to the other versions.
Achieving Ketosis
Ketosis is a metabolic state in which your body uses fat for fuel instead of carbs. It occurs when you significantly reduce your consumption of carbohydrates, limiting your body’s supply of glucose (sugar), which is the main source of energy for the cells. Following a ketogenic diet is the most effective way to enter ketosis. Generally, this involves limiting carb consumption to around 20 to 50 grams per day and filling up on fats, such as meat, fish, eggs, nuts, and healthy oils. It’s also important to moderate your protein consumption. This is because protein can be converted into glucose if consumed in high amounts, which may slow your transition into ketosis. Practicing intermittent fasting could also help you enter ketosis faster. There are many different forms of intermittent fasting, but the most common method involves limiting food intake to around 8 hours per day and fasting for the remaining 16 hours. Blood, urine, and breath tests are available, which can help determine whether you’ve entered ketosis by measuring the amount of ketones produced by your body. Certain symptoms may also indicate that you’ve entered ketosis, including increased thirst, dry mouth, frequent urination, and decreased hunger or appetite.
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Foods to Embrace and Avoid on Keto
Here’s a list of foods that need to be reduced or eliminated on a ketogenic diet:
- Sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc.
- Grains or starches: wheat-based products, rice, pasta, cereal, etc.
- Fruit: all fruit, except small portions of berries or strawberries
- Beans or legumes: peas, kidney beans, lentils, chickpeas, etc.
- Root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
- Low fat or diet products: low fat mayonnaise, salad dressings, and condiments
- Some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.
- Unhealthy fats: processed vegetable oils, mayonnaise, etc.
- Alcohol: beer, wine, liquor, mixed drinks
- Sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, desserts, etc.
You should base the majority of your meals around these foods:
- Meat: red meat, steak, ham, sausage, bacon, chicken, and turkey
- Fatty fish: salmon, trout, tuna, and mackerel
- Eggs: pastured or omega-3 whole eggs
- Butter and cream: grass-fed butter and heavy cream
- Cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella
- Nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
- Healthy oils: extra virgin olive oil, and avocado oil
- Avocados: whole avocados or freshly made guacamole
- Low carb veggies: green veggies, tomatoes, onions, peppers, etc.
- Condiments: salt, pepper, herbs, and spices
It’s best to base your diet mostly on whole, single-ingredient foods.
The Science of Caffeine
Caffeine, scientifically known as 1,3,7-trimethylxanthine, is a naturally occurring stimulant found in coffee beans, tea leaves, and cacao. It is one of the most widely consumed psychoactive drugs globally, known for its ability to enhance alertness, boost energy levels, and improve cognitive function.
How Caffeine Works
Caffeine primarily exerts its effects by blocking adenosine, a neurotransmitter that promotes relaxation and sleepiness. By inhibiting adenosine, caffeine increases neuronal activity in the brain, leading to heightened alertness and reduced fatigue. Additionally, caffeine can enhance dopamine activity, contributing to feelings of pleasure and motivation.
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Caffeine's Impact on Metabolism and Ketosis
Research has shown that caffeine is more than just a stimulant and has been long-known for its unique effects on metabolism. Caffeine activates pathways that promote the breakdown of fat, otherwise known as lipolysis. Lipolysis increases the amount of free fatty acids in the liver, which can be used directly as fuel, or if oxidized in large amounts, can promote the production of ketones. In a series of four trials, caffeine was shown to increase both fat oxidation and metabolic rate in the three hours following consumption (4 mg/kg). Interestingly, however, this study revealed that obese individuals do not experience an increase in fat oxidation with caffeine, which may have something to do with impaired metabolic flexibility. That said, metabolic rate still increased in these subjects. With interest in whether caffeine could be a potential ketogenic agent, in a 2017 study they found on 10 people that caffeine given at breakfast stimulated ketone production in a dose-dependent fashion (2.5 and 5.0 mg/kg). In other words, those who consumed the most caffeine had the highest ketones, even in the presence of carbohydrates.
The Benefits of Combining Keto and Caffeine
Enhanced Weight Loss
A ketogenic diet is an effective way to lose weight and lower risk factors for disease. In fact, research shows that the ketogenic diet may be as effective for weight loss as a low fat diet. What’s more, the diet is so filling that you can lose weight without counting calories or tracking your food intake. One review of 13 studies found that following a very low carb, ketogenic diet was slightly more effective for long-term weight loss than a low fat diet. People who followed the keto diet lost an average of 2 pounds (0.9 kg) more than the group that followed a low fat diet. Another study in 34 older adults found that those who followed a ketogenic diet for 8 weeks lost nearly five times as much total body fat as those who followed a low fat diet. The increased ketones, lower blood sugar levels, and improved insulin sensitivity may also play a key role. Caffeine can further augment these effects by promoting lipolysis, the breakdown of stored fats.
Improved Mental Focus and Cognitive Function
Caffeine is considered a nootropic, meaning it supports brain function. The primary mechanism of action is blocking adenosine receptors and therefore antagonizing the effects of adenosine, since adenosine gradually accumulates over the day and increases drowsiness. As a stimulant, low to moderate caffeine consumption can boost energy, improve concentration, and alertness. Perhaps this is why many of us get our best work done in the morning hours, fasted and caffeinated. The effects of caffeine on learning and memory are mixed, with some showing benefit and others showing no change. However, caffeine’s effect on alertness and attention could improve learning ability. There is also research supporting the use of caffeine in situations of sleep-deprivation. Doses of 200-400 mg may help overcome the physical and cognitive deterioration associated with short periods of sleep loss. Since nutritional ketosis is widely known for its brain-boosting effects, likely, the combination of ketones and caffeine can further benefit mental performance, but this is yet to be studied.
Enhanced Physical Performance
Caffeine is commonly used in athletics as an “ergogenic aid” (i.e., performance enhancer) to give them that extra push they need. Because of this, caffeine is found in several sports supplements and pre-workouts. Caffeine has been found to enhance several forms of exercise, including endurance, high-intensity sports, and strength-power performance. These benefits are typically achieved with doses in the range of 250 to 500 mg, consumed around an hour before training. A synergistic effect of ketone supplements and caffeine may also exist for athletic performance. Ketone supplements alone are increasingly researched in the context of sports performance, and there is evidence to support a possible performance-enhancing effect, especially for endurance exercise. In a recent study, a pre-workout supplement containing both exogenous ketone salts and caffeine (100 mg) was found to increase high-intensity exercise performance in both keto- and non-keto-adapted individuals. If you are using a ketogenic diet or exogenous ketones to enhance your athletic performance, caffeine may provide extra benefits.
Potential Benefits for Type 2 Diabetes
The ketogenic diet can boost insulin sensitivity and cause fat loss, leading to significant health benefits for people with type 2 diabetes or prediabetes. One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75%. A small study in women with type 2 diabetes also found that following a ketogenic diet for 90 days significantly reduced levels of hemoglobin A1C, which is a measure of long-term blood sugar management. Another study in 349 people with type 2 diabetes found that those who followed a ketogenic diet lost an average of 26.2 pounds (11.9 kg) over a 2-year period. This is an important benefit when considering the link between weight and type 2 diabetes. What’s more, they also experienced improved blood sugar management, and the use of certain blood sugar medications decreased among participants throughout the course of the study. Overall, caffeinated beverages seem to be protective against diabetes. In a meta-analysis of 26 studies and over one million people in total, for every 2 cups of caffeinated coffee consumed per day, the risk of developing diabetes was reduced by 12%, and every 200 mg increase in daily caffeine intake was shown to reduce diabetes risk by 14%.
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How to Incorporate Caffeine into a Keto Diet
Keto-Friendly Coffee Choices
- Black Coffee: Plain black coffee contains zero carbs and is fully keto-friendly.
- Keto Coffee (Bulletproof Coffee): This involves blending coffee with grass-fed butter and MCT oil. Grass-fed butter is a rich source of essential fatty acids, vitamins A, D, and K2, and butyrate, a short-chain fatty acid known to support gut health. MCT is an acronym for Medium Chain Triglycerides. MCT oil derived from coconuts which is a highly efficient fat source that is rapidly converted into ketones by the liver. Unlike long-chain fatty acids, MCTs bypass normal digestion and go directly to the liver via the portal vein for quick energy production.
- Coffee with Heavy Cream: Because of its relatively high carbohydrate count, oat milk isn’t recommended for those on a keto diet. For those looking for a caffeine fix but who harbor reservations about adding butter to coffee, the keto diet also encourages you to replace your half and half with heavy cream.
Keto Coffee Recipes
- Keto Coffee: Brew your favorite Toomer’s Coffee blend, then blend it with 1-2 tablespoons of grass-fed butter and 1 tablespoon of organic MCT coconut oil. We suggest starting 1/2 - 1 tablespoons of MCT oil until you find what your system can handle. Too much MCT oil can cause upset your stomach in some folks.
- Dirty Vanilla Chai Latte: This combines coffee and chai tea for a spicy, warming breakfast drink that’s packed with healthy fats. Almond milk, heavy cream, and cocoa powder make this salted caramel frappuccino nutrient-dense and low-carb.
What to Avoid
Sugars, sweetened creamers, flavored syrups, high-carb milk, or non-dairy milks with sugar can all push your carb intake and may interrupt ketosis. Be sure to steer clear of “Light” or “Skinny” drinks, which are typically made with nonfat milk and contain sugar or other high-carb sweeteners.
Other Sources of Caffeine
While coffee is the most popular source, caffeine can also be obtained from:
- Tea (black, green, or white)
- Yerba Mate
- Cocoa and dark chocolate
- Energy drinks (choose sugar-free varieties)
- Caffeine supplements
Potential Side Effects and Considerations
The Keto Flu
Although the ketogenic diet is usually safe for most healthy people, there may be some initial side effects while your body adapts. There’s some anecdotal evidence of these effects often referred to as the keto flu . Based on reports from some on the eating plan, it’s usually over within a few days. Reported keto flu symptoms include diarrhea, constipation, and vomiting. Other less common symptoms include:
- poor energy and mental function
- increased hunger
- sleep issues
- nausea
- digestive discomfort
- decreased exercise performance
To minimize this, you can try a regular low carb diet for the first few weeks. This may teach your body to burn more fat before you completely eliminate carbs. A ketogenic diet can also change the water and mineral balance of your body, so adding extra salt to your meals or taking mineral supplements may help. Talk to your doctor about your nutritional needs. At least in the beginning, it’s important to eat until you’re full and avoid restricting calories too much. Usually, a ketogenic diet causes weight loss without intentional calorie restriction.
Long-Term Keto Diet Considerations
While the keto diet has its benefits, staying on it in the long term may have some negative effects, including risks of the following:
- low protein in the blood
- extra fat in the liver
- kidney stones
- micronutrient deficiencies
A type of medication called sodium-glucose cotransporter 2 (SGLT2) inhibitors for type 2 diabetes can increase the risk for diabetic ketoacidosis, a dangerous condition that increases blood acidity. Anyone taking this medication should avoid the keto diet. More research is being done to determine the safety of the keto diet in the long term. Keep your doctor informed of your eating plan to guide your choices.
Caffeine Side Effects
As previously mentioned, caffeine consumption of up to ~400 mg per day is considered safe for adults. Too much caffeine, however, can give you the shakes (e.g., caffeine jitters) and upset stomach. According to the Mayo Clinic, heavy caffeine consumption (500-600 mg per day) may cause headaches, insomnia, nervousness, irritability, frequent urination, rapid heart rate, and/or muscle tremors. There also appears to be a point of diminishing return when it comes to performance. High doses of caffeine (450-750 mg) have been found to degrade cognitive and athletic performance, possibly due to increased anxiety and GI distress. Importantly, and as previously mentioned, caffeine can cause significant sleep disturbance. These doses of caffeine are unlikely to be reached with dietary sources alone. Therefore, concern should otherwise be considered when taking supplements containing caffeine.
Individual Variability
It really depends on you. A large analysis of 41 studies found that anywhere between 38-400mg a day can be value-for-health. But this is a huge range of between ⅓ cup to 4 cups of coffee a day! The ideal amount has to be what feels good to you - if you find yourself experiencing the jitters after your morning coffee break, or you’re waking up in the middle of the night after a post-dinner espresso, you may be maxed-out on the caffeine uptake. Some individuals are very sensitive to caffeine's effects and should consume it in very small amounts or avoid it altogether. The key is taking an honest look at how caffeine affects you, which may include testing blood sugar and experimenting with how you sleep and perform at various doses.
Supplement Considerations
Although no supplements are required, some can be useful.
- MCT oil: Added to drinks or yogurt, MCT oil provides energy and helps increase ketone levels.
- Minerals: Added salt and other minerals can be important when starting out due to shifts in water and mineral balance.
- Caffeine: Caffeine can have benefits for energy, fat loss, and performance.
- Exogenous ketones: This supplement may help raise the body’s ketone levels.
- Creatine: Creatine provides numerous benefits for health and performance. This can help if you are combining a ketogenic diet with exercise.
- Whey: Use half a scoop of whey protein in shakes or yogurt to increase your daily protein intake.