Do you start your morning off with a cup of hot and invigorating coffee? If all you have is regular coffee in your mug, you’re missing out on some serious benefits.
Coming up, you’ll find a keto bulletproof coffee recipe that’s sure to change your life. But don’t just jump on the bandwagon for the fun of it. Learn why bulletproof coffee has gained popularity amongst keto followers and what science says about this frothy drink.
Why bulletproof coffee?
There are plenty of keto drinks out there that can give you your energy fix while also tasting great. So why would you choose bulletproof coffee? While we love low-carb protein shakes for energy or a tasty infused tea for a change from plain old water, bulletproof coffee offers a wide variety of benefits, especially for keto followers.
Bulletproof coffee is essentially coffee with fat in it. More specifically, butter and/or oil is added to coffee to give it its benefits. Doesn’t sound appealing? Maybe not at first but if you’re willing to give it a shot, we think you’ll fall in love. After all, the concept isn’t entirely new so you won’t be a guinea pig.
Plenty of cultures have similar drinks with a long history, including Himalayan and Ethiopian populations. Vietnam coffee drinkers enjoy beans sautéed with butter and sugar. The most studied of all these fat-infused coffee drinks is a Tibetan butter tea, known as po cha. It’s a black tea made with yak butter. This is the drink that inspired Dave Asprey to come up with his famous version of bulletproof coffee.
Since its introduction, the drink has gained traction in both the keto and non-keto worlds. It can help drinkers lose weight, stay focused, and maintain a healthy outlook on life. But before you throw some butter in your coffee, take the time to learn what exactly bulletproof coffee is.
How does bulletproof coffee work?
Bulletproof coffee works similarly to anything approved for the keto diet. Because it’s so high in fat content, it helps your body either make the switch to ketosis, or burning fat instead of glucose, or reach a deeper stage of the metabolic state. It provides you with plenty of energy, mental clarity, and even helps you drop excess pounds. While we won’t dive too deep into the science behind bulletproof coffee, here are the basics of what you need to know.
When you first take a drink of bulletproof coffee, the caffeine from the coffee gets to work. If you’re drinking it first thing in the morning, it should start to break you out of your morning fog, both physically and mentally. The medium chain triglycerides, or MCTs, present in bulletproof coffee are incredibly water-soluble and are almost immediately absorbed by the body and used as energy. So just as the caffeine is starting to wear off, you’re hit with another boost of energy, this one more long-lasting.
If your bulletproof coffee is the first thing you’ve consumed for the day, your glucose levels should be virtually non-existent. Your body will continue to burn fat throughout the day, keeping you energized. Also, because fats are more filling, you shouldn’t experience a late morning craving for snacks.
How to work bulletproof coffee into your daily routine
A common question we get when people make the switch from regular coffee to bulletproof coffee is whether or not they can drink it just the same. For example, if you have three cups of coffee in a day, should you have three cups of bulletproof coffee?
It’s typically recommended to enjoy your bulletproof coffee first thing in the morning. This will provide you with as many benefits as possible, including massive amounts of energy. The biggest concern with drinking bulletproof coffee at night is that you could have trouble falling asleep.
Knowing how much you can handle depends on several factors, like your weight loss goals, your activity levels, and how sensitive you are to the coffee. Many people can safely have more than one cup per day. Just make sure to cut back if you begin to feel jittery or anxious. You’ll also want to make sure you’re adding the coffee to your macros so you’re not going overboard on your daily fat intake.
Because there’s plenty of fat in bulletproof coffee, you may have to cut back on some of your solid food if you want to drink more than one cup per day. For others, adding bulletproof coffee to their routine is a great way to make sure they’re meeting their daily fat requirements if they struggle otherwise.
What if I don’t like coffee?
Not a big fan of coffee? While we may struggle to understand how anyone couldn’t love a cup of coffee in the morning to jumpstart their day, we still believe in providing other options, so everyone can enjoy the same benefits of bulletproof coffee, even if they want to skip the coffee part.
Instead of coffee, you can make bulletproof tea or bulletproof hot chocolate! So, whether you’re trying to skip the extra caffeine or just don’t enjoy the taste of coffee (keep in mind that keto bulletproof coffee tastes much different than a cup of regular black coffee), you still have options. Simply follow the same recipe except sub the coffee for your preferred substitute.
Benefits of bulletproof coffee
Wondering about the health benefits of keto bulletproof coffee? Here are some of the top benefits we love. The best way to know its benefits though is to try a cup and see how amazing you feel!
Increased weight loss
Chances are, if you’re following a ketogenic diet, you might be trying to lose a bit of excess weight. Bulletproof coffee can speed this up. Because of its high fat content, it fits into your keto diet already. But it will also help you fight off those late morning cravings as drinking a cup right away in the morning can help you feel fuller for longer.
Eliminates brain fog
The caffeine in bulletproof coffee can give you a boost in alertness but there are other reasons you’ll be able to pay closer attention at work. Because the fat in bulletproof coffee helps you feel full, you’ll be able to skip the distraction of tummy grumbles. Bulletproof coffee helps improve cognitive function, making it easier to pay attention at work, school, or whatever the day is throwing at you.
Better overall health
Sure, a lot of people drink coffee because it helps them stay awake at the office, but bulletproof coffee is rich in vital nutrients that the body puts to good use. For example, bulletproof coffee can help protect the brain from Alzheimer’s, help prevent diabetes, and lower high blood cholesterol levels with routine consumption.
More intense workouts
Besides the caffeine, bulletproof coffee provides you with a burst of energy that’s perfect for a morning workout. Working out before you head to the office is ideal as it can help boost your metabolism for the rest of the day, but this isn’t always easy. But starting your day with a cup of bulletproof coffee can give you the energy and motivation you need to hit the gym before your morning meeting.
Keto bulletproof coffee recipe
The recipe is fairly simple but don’t underestimate it. We’ve included a few additional and optional ingredients if you want to give them a try. Without further ado, here’s the best keto bulletproof coffee recipe.
2 cups of coffee
2 tablespoons MCT oil
2 tablespoons of grass-fed unsalted butter
1 tablespoon heavy whipping cream
1 teaspoon vanilla extract
- Start by brewing 2 cups of coffee using your preferred method. You’ll want to transfer the coffee to a large container big enough to prevent spilling when blending your bulletproof coffee.
- Measure out your butter and oil. Add them to your container of coffee and, using an immersion blender, start blending. You can use a regular blender, but this is messier and requires more clean-up.
- For added creaminess and taste, you can add the heavy whipping cream and vanilla extract before blending.
- You’ll want to blend for about a minute. You’ll know it’s done when you notice a nice, frothy cap on top. If you’re not noticing any froth, make sure you’re moving the immersion blender up and down. Pour the coffee into a mug and enjoy!
This recipe is for two servings. Feel free to share, save one for later, or simply cut the recipe in half. Either way, it’s a great recipe for getting started with keto bulletproof coffee.
How to choose your ingredients
So, what makes bulletproof coffee so special? It’s the unique combination of ingredients. But you can’t just use anything that matches the description. Some are better than others so here’s what to look out for in each ingredient.
You’ll want to make sure you’re using a top of the line coffee for your new favorite morning drink. Don’t just reach for the old bag of grounds you have in the back of your cabinet. Take the time to explore what’s available at your local store (or shop online). Look for a lab-tested, mold-free coffee. This will keep you from feeling tired and irritable, the opposite of what bulletproof coffee is supposed to do.
Grass-fed unsalted butter
Grass-fed is key when making bulletproof coffee. Non-grass-fed butter doesn’t have the same fat composition. This can alter the taste and consistency of your drink, along with its effectiveness. Grass-fed will provide more nutrients, a smooth drink, and better results. The unsalted part isn’t as important. We find unsalted butter to taste better but you can give salted a try if you’re up for it.
We’ll let you make your own choice when it comes to MCT oil. You’ll find that many prefer Brain Octane Oil, the oil made by Bulletproof. Though fat-filled coffee isn’t anything new, Bulletproof is credited with introducing the concept to the masses. Just know that adding MCT oil to your diet should be done cautiously. Adding too much too fast can lead to digestion troubles.
Can I use coconut oil?
You may come across keto followers who use coconut oil in their bulletproof coffee instead of MCT oil. Is it the same thing?
Coconut oil on its own is awesome. It’s a great way to take in lauric acid, which is great for hair, fingernails, and skin. And even though coconut oil is an MCT, it’s difficult to guarantee you’re taking in a high-quality product. Unfortunately, it’s entirely too easy for manufacturers to get away with claims that their product is pure and legit when it isn’t.
This is why we’ll always recommend purchasing an MCT oil. While they are more expensive and more processed, you’ll know you’re taking in a high-quality MCT that can provide you with the best benefits possible, including strong and long-lasting boosts of energy, improved mental clarity, and fast weight loss.
If you want to give coconut oil a try, we won’t stop you. There are still benefits to gain and as long as you’re using a highly rated coffee and grass-fed butter product, you’re still drinking a beverage that’s keto-approved and a great start for your day. But if it were up to us, everyone would use MCT oil in their bulletproof coffee recipe.
Even if you do purchase an MCT oil, make sure you do a little investigating. Check the label and read over reviews. Make sure you’re getting a pure product that can deliver.
Is there anyone who shouldn’t take it?
For most people, bulletproof coffee is completely safe. But there are a few instances where it should be avoided. The first is simple. If you don’t like bulletproof coffee, don’t drink it. It is by no means a requirement of the keto diet. It’s simply a tool you have the option to use.
The second instance in which you shouldn’t drink bulletproof coffee is if the ketogenic diet hasn’t been recommended to you by your doctor. If you take medications or have medical conditions where a ketogenic diet could prove to be dangerous, speak to your doctor before adding bulletproof coffee to your daily routine.
Finally, if you are pregnant or plan to become pregnant, be cautious before drinking bulletproof coffee as caffeine should be avoided during pregnancy. But if your doctor has approved the recipe otherwise, you can try it using tea or hot chocolate instead.
Can I take drink bulletproof coffee every day?
Yes, and most keto followers do. Whether you have a cup first thing in the morning to get your day started or rely on an afternoon cup to keep you going strong, having a cup of bulletproof coffee every day is safe and healthy.
However, you don’t have to have one every day. If you simply don’t have time or would prefer to eat your calories and macros instead of drinking them, you can skip a day here and there. Also, you may find that as you lose weight and experience the benefits of ketosis, you may not need the boost in energy or other benefits as much.
Just because bulletproof coffee helps you today doesn’t mean your body will still need it in six months. Evaluate your need for the drink from time to time. But if you want to drink it every day, you absolutely can.
Are there any other concerns?
Overall, bulletproof coffee is completely safe. The ingredients used are common and its construction isn’t dangerous. But there are a few disadvantages you should be aware of.
When drinking a cup of bulletproof coffee, you could be missing out on several nutrients. This is only true if you were used to eating a healthy breakfast before. The missing nutrients can be made up throughout the day or with supplements.
If you look forward to breakfast as a time to connect with your spouse or family before heading your separate ways, you could miss out on the physical actions of eating a meal. Though it may take some time, you should begin to find bulletproof coffee just as satisfying as a regular meal.
Studies disagree on this next concern so it’s hard to say whether or not it is one. But because bulletproof coffee has about 2/3 of the recommended total daily fat allowance and nearly double the amount of recommended saturated fat, you may want to discuss your plans with your doctor before adding bulletproof coffee to your routine, especially if you have a history of heart issues.
Ready to give keto bulletproof coffee a try? Just like keto, we think once you give it a try, you’ll be hooked. Remember, the quality of your ingredients is the most important so it’s better to put off trying your first cup to secure the best of the best.
Before you know it, you’ll be looking forward to your daily cup of bulletproof coffee, experiencing its benefits, and wondering why the whole world isn’t putting fat into their coffee!