If you’re used to drinking sugary sodas and lattes every day, water can seem especially boring. Thankfully, there are plenty of delicious keto-friendly options to choose from. Here’s what you can and cannot drink on the Keto Zone diet.

What You CAN Drink on Keto Zone

Coffee

Coffee (hot or iced), espresso, and americanos are great keto choices. Coffee has been proven to aid the ketosis process, as it boosts fat loss, appetite suppression, and metabolic rate. (1, 2, 3) To learn more benefits of coffee, check out 13 Jaw-Dropping Benefits of Coffee.

If you don’t like your coffee black, add a splash of unsweetened heavy cream and some keto sweetener like stevia, monk fruit, and erythritol. Not ready to give up your lattes yet? Make it with unsweetened nut milk without flavoring.

MCT Oil Powder is always our go-to coffee creamer and is perfect for an extra boost of healthy fats in the morning!

Tea

Tea has been around for centuries for good reason. Green and black tea support the body by offering antioxidants, anti-aging benefits, weight loss improvement, heart disease protection, and a lower risk of cancer, (4, 5, 6 ).

You can also try herbal teas like peppermint, ginger, and Calming Keto Zone Chamomile Tea.

Sparkling Water

Fizz things up! Sparkling drinks such as non-flavored San Pellegrino are a great way to change up your water intake. Popular sparkling beverage, La Croix, even comes in many different delicious flavors like Blackberry Cucumber and Coconut that are low-carb and sugar-free.

Bone Broth

Bone broth is made by boiling down bones from meat like chicken and beef. It can restore gut health, protect joints, offer a healthy dose of collagen, aid weight loss, fight osteoarthritis, and positively impact your immune system. (7, 8, 9, 10) Make some yourself by trying the Keto Zone Anti-Inflammatory Turmeric Bone Broth recipe.

Shakes & Smoothies

Even though a lot of fruits aren’t keto-friendly, you can still enjoy a smoothie. (And even a shake!) Here’s what you need:

• Healthy fat source: Coconut oil, MCT Oil Powder, avocado, or nut butter
• Protein: Keto Zone Hydrolyzed Chicken + Marine Collagen with Probiotics
• Fruits: Strawberries, blueberries, and raspberries are all keto-friendly. You can also add in some veggies like spinach or kale for extra nutrients.
• Extras: Keto Zone Instant Ketones or Keto Zone Coffee

When it comes to whipping up a delicious keto shake, use the Keto Zone Cookies & Cream Shake for a high-fat, low-carb meal replacement and read The 5 Must-Have Ingredients in a Health Shake.

What You CAN’T Drink on Keto Zone

Sodas

As tempting as it is to grab that diet or zero soda and call it keto-friendly, they’re often loaded with artificial sweeteners that will do more harm than good.

And as you probably guessed, regular soda is out of the question too. One 12 ounce can of Coca-Cola has 33 grams of sugar and 35.2 grams of carbs– not keto-friendly! (11)

Juice

Those juices marked down as healthy are more than meets the eye. Usually, fruit and even sometimes vegetable juices have an excess amount of added sugar. This goes for orange juice, apple juice, pineapple juice, and other sugary drinks like lemonade.

Sports Drinks

Beverages like Gatorade, Powerade, and even Vitamin Water are full of unnecessary sugar and carbs. One bottle of Gatorade has almost 40 grams of carbohydrates and 32 grams of sugar! (12)

At the end of the day, it’s best to stay away and make your own electrolyte drink at home using a pinch of salt and a glass of water. Or, you can drink low-carb, unsweetened coconut water instead.

You can also take Instant Ketones since they’re filled with electrolytes and are a perfect source of hydration.

Sugary Coffee

Unfortunately, those pumpkin spice lattes, milky beverages, and Frappuccinos don’t make the cut. Their sugary, high-carb substances outweigh the benefits of the coffee, but that doesn’t mean you can’t enjoy your favorite coffee treat. Try making a Homemade Pumpkin Spice Mocha.

Bottom Line

Water isn’t your only option. You have plenty of yummy, keto-friendly drinks to choose from to avoid getting bored or discouraged in the Keto Zone. Try out one of the recipes above and head over to our Keto Zone shopping page to purchase all of the products you need!

The post Keto Drinks: What You Can & Can’t Drink on Keto Zone appeared first on Keto Zone® | Dr. Don Colbert, MD.

Does Coffee Break a Fast?

First, it’s important to know what parameters we’re analyzing when discussing a “fast.”

Of course, if the parameter is the strict definition of a “fast,” which is to not consume any food or drink, coffee does break it. But, for most in the Keto Zone, it’s more about the biochemical markers of a fast. For example:

• Ketosis
• Autophagy
• Fat Burning
• Insulin Sensitivity and Blood Sugars

And of course, what about coffee add-in such as MCT Oil Powder?

All good questions.

Here’s the answer to “does coffee break a fast,” how coffee affects each parameter above, and why, or if, it matters.

Coffee’s Effect on Ketosis

One great thing about fasting: It leads to ketosis. It’s more efficient than just reducing carbohydrates. When you give your body no fuel, it must use ketones sooner or later.

But how does coffee affect ketosis?

Here’s the truth:

Caffeine actually improves ketosis in humans. In fact, one study cited that caffeine’s improvements in fat breakdown and fat oxidation made it of interest. And then, it actually does more.

The researchers evaluated the effects of caffeine on 10 participants, using 2 different doses. Caffeine was given at breakfast and found to significantly stimulate ketone production with both doses, but more with the higher one. It all raised plasma free fatty acids, indication fat storage breakdown.

These findings are important for anyone who wants to upregulate ketosis. Further, they are important for those with degenerative cognitive diseases like Alzheimer’s, as glucose utilization in the brain is impaired and ketones may be helpful (1).

Coffee’s Effect on Autophagy

Another benefit of fasting is autophagy.

Autophagy is our body’s method of cellular cleanup, detoxification, and repair. It is the cells’ response to stress and inflammation. It is being studied as a therapeutic benefit for certain neurodegenerative diseases because it removes harmful protein aggregates that induce the disease.

On the other hand, defects in autophagy play a role in many diseases including cancer, pathogen infection, metabolic diseases, and neurodegenerative diseases (2).

Our bodies continually try to fight disease, maintain cellular health and improve. Our cells actually “trim” damaged parts and maintain healthy ones. So, if you have autophagy going, you certainly don’t want to stop it early with a food or drink.

Fasting is one of the best ways to increase autophagy (3). But, does coffee and caffeine impede autophagy?

Thankfully, they don’t.

In fact, coffee that’s caffeinated or decaffeinated actually induces autophagy in animal studies (4). It triggers both a reduction of protein acetylation and an increase in autophagy. The authors believe it’s the polyphenols that are beneficial in these parameters and not the caffeine as indicated by both types having the same effect (4). 

Coffee’s Effect on Fat Burning

One of the biggest reasons anyone engages in fasting and ketosis is fat-burning.

As stated above, coffee increases both ketosis and fat breakdown. So, indirectly, we know it’s beneficial to fat burning.

But, just to double up on these findings, this study from 2019 concluded that consumption of a high-chlorogenic acids (CGA) coffee for 12 weeks by overweight adults might lower VFA, TFA, BMI, and waist circumference (5). Chlorogenic acids are a polyphenol naturally contained in coffee beans.

Insulin Sensitivity and Blood Sugars?

Many people in the Keto Zone who use intermittent fasting want to improve insulin sensitivity and blood sugars.

During times of fasting, the body works to make the cell membranes more sensitive to insulin. When there are no fuel sources available in the bloodstream, the body must become better at metabolizing any fuel it can use. And in the long-term, this means better insulin sensitivity and blood sugars.

Does coffee impede these beneficial effects?

No, but it’s a mixed result. In the short term (as in right when you’re drinking it), coffee can reduce insulin sensitivity. This is why it’s a very bad idea to consume caffeinated sugary drinks like soda and sugary-cappuccinos. But, over the long term, it improves insulin sensitivity and glucose tolerance. And in fact, it’s been concluded that more coffee consumption equals a lower risk of type 2 diabetes (6, 7).

Coffee Add-Ins

Technically, any substance that adds calories breaks your fast.

However, many coffee add-ins do NOT disturb any of the benefits we achieve with fasting, and some even enhance it.

The 2 things we’re watching out for are 1) carbohydrates that inhibit ketosis and fat burning, and 2) protein which interferes with autophagy.

Here’s a rundown:

• Butter/MCT Oil/Coconut Oil: These are almost pure fats. They will not inhibit any benefit listed above, so no harm is done to fasting. What’s more, MCT Oils and powders increase ketone production, so they actually improve that parameter.
• Heavy Cream: The only issue is that heavy cream is that they have a small number of carbs and a small amount of protein. Cream contains about 1 gram each per ounce. So, while one ounce likely isn’t enough to interfere, 4 ounces certainly is. In this case, I recommend sticking to the fats listed above instead.
• Almond/Other Nut Milk: Like cream, this is a matter of portion. Most UNSWEETENED nut milk contain very little of anything in them, and won’t interfere in 1-2 ounces. However, if you’re using more, you may be adding enough carbohydrates to affect fat-burning, ketosis, and autophagy.
• Cinnamon/Cocoa/Nutmeg: Overall, spices are fine. The only one that may affect ketosis is cocoa, but in the amount of 1 teaspoon or less, it too is okay. Cinnamon can enhance insulin sensitivity
• Collagen: As great as collagen is, it will likely inhibit autophagy because it is high in protein. So, still okay for fat-burning and ketosis, but not the complete benefits of fasting.
• Stevia, Monkfruit, Erythritol, and Other Non-Nutritive Sweeteners: Again, with no net carbs and no protein, these sweeteners are okay in terms of the benefits of fasting. I recommend sticking with the first three and other natural ones while avoiding aspartame, saccharin, and sucralose (8).

Bottom Line: Does Coffee Break a Fast?

Not only does coffee NOT impede any of the benefits of fasting, it seems to contribute to them. Whether or not it technically breaks a fast simply because you’re drinking something with more nutrition than water, is a judgment call. And, it is important to watch out for carbohydrates and proteins in add-ons if you want the full benefits.

But otherwise, you can use coffee to successfully extend your fast, and receive all of the great benefits it has to offer.

The post The Truth: Does Coffee Break a Fast when Fasting on Keto Zone? appeared first on Keto Zone® | Dr. Don Colbert, MD.

In fact, our Keto Zone Iced Coffee Mocha will flood your body and brain with nutrients to start your day energized and focused. It supports:

• Heart Health
• Brain Health
• Weight Loss
• Energy and Focus
• Healthy Blood Sugars
• Healthy Digestions, and more

Take your cold-brew to the next level with Dutch Chocolate MCT Oil Powder. The health benefits and taste are extraordinary. Here’s how and why you should:

Keto Zone Creamy Iced Coffee Mocha with Chocolate MCT Oil Powder

What is MCT Oil Powder?

MCT Oil Powder is simply the powdered form of medium-chain triglycerides (MCT).

MCTs are special fats that have shorter carbon chains than most fats in the diet (1). Why does size matter to you?

The size of the fat directly affects its function in the body.

MCT oils are derived and isolated from several natural foods, most often coconut oil. Once isolated, the MCT oil is mixed with a carrier, such as fiber powder, and dried to form MCT Oil Powder.

In fact, there are four types of MCTs found in nature: caproic, caprylic, capric, and lauric acid. Our MCT Oil Powder contains three types of MCTs, excluding lauric (this is an advantage).

Caprylic acid (C8) is the most ketone-producing and possibly the most healthful of all the MCTs. MCT oil is specifically concentrated with C8.

To get the amount of C8 in 1 scoop of MCT Oil Powder, you’d have to eat almost 1/2 cup pure coconut oil!

The shorter the MCT, the quicker and easier the digestion. Even people with poor digestion can reap MCT oil benefits, and everyone can enjoy positive health effects. Here’s how MCT oils’ fatty acids, specifically caprylic acid (C8), affect the body.

7 Proven Benefits of MCT Oil Powder

1. Heart Health Support

Medium-chain triglycerides in MCT oil have been shown to improve cholesterol profiles by decreasing LDL cholesterol, decreasing the number of LDL particles, and increasing HDL cholesterol (2, 3).

There are three primary ways MCT oil improves cardiovascular health.

First, MCTs improve cholesterol profiles by decreasing LDL (bad cholesterol) while increasing HDL (good cholesterol). In turn, this improves the total cholesterol ratio.

In one recent study, 17 overweight women were given MCTs for 27 days.  When tested, their LDL cholesterol decreased, HDL increased, cholesterol ratio improved, and plasma glutathione increased (a powerful natural antioxidant). Researchers stated that their cardiovascular risk profile was improved (4).

In another 2018 study, 96 adults consumed butter, coconut oil, or olive oil. When tested, LDL remained unchanged with coconut oil and olive oil. HDL significantly increased with coconut oil. This change improved the cholesterol profile in the coconut oil group (5).

2. Reduced Inflammation

Inflammation is at the center of most chronic diseases, and is linked to heart disease, diabetes, cognitive degeneration, and more.

MCTs can reduce inflammation in the body. In 2014, 30 adults with high cholesterol and inflammation consumed MCTs for 30 days. When retested, scientists found significant reductions in LDL, increases in HDL, and reductions in C-reactive protein (a marker for inflammation) (6).

3. Improved Brain Health and Focus

When you’re in ketosis, and you consume MCT oil, your body is able to produce increased ketones.

Currently, scientists are studying the effects of ketones, like those from MCTs, in preserving healthy brains and inhibiting degradation from aging (7).

Additionally, researchers have found that ketones are usable fuel for the brain in those with Alzheimer’s disease, similar to young healthy brains. (8). In Alzheimer’s disease, there’s an impairment in the use of glucose by the brain. Utilizing ketones in the brain rather than glucose may result in memory improvements and brain function (9).

Here’s what researchers found: Ketones are associated with many benefits, including reduced brain degradation from aging and improved brain function (10).

4. Weight Loss

Amazingly, MCTs can promote weight loss and improved BMI. This is great news since even moderate weight loss can improve cholesterol, triglycerides, blood sugars, and inflammation.

What’s more, since MCTs and fats, in general, improve satiety you also won’t feel too hungry even while trying to lose weight (11, 12).

5. Blood Sugar Balance

MCTs can improve blood sugars and decrease insulin output, thereby improving health and fat metabolism (13).

In fact, MCTs can help reduce the risk of diabetes by:

• Decreasing insulin resistance
• Providing an alternate energy source to carbohydrates
• Preserving beta-cell health (decline in these cells contributes to diabetes)
• Promoting weight loss

In one recent study, scientists concluded that MCT oils provided benefit to beta cells in both mice and humans. One key to combating diabetes is improving the health of these cells (14).

Additionally, a 2016 animal study showed that MCTs improved both insulin resistance and inflammation. (15).

While more human studies are needed, MCT oil powder is a promising supplement to help improve diabetes outcomes.

6. Healthy Digestion

Amazingly, MCTs can fight unhealthy yeasts while supporting an increase in healthy bacteria and absorption in the digestive tract (5). Unhealthy yeasts plague many people and cause a myriad of digestive and health issues.

Digestive diseases can affect the body in many ways, including:

• Poor absorption, stunted growth, vitamin and mineral deficiencies, and low energy
• Direct digestive symptoms such as constipation, bloated, and cramping
• Declining digestive tissues with the risk of ulcers, hemorrhoids, decreased healthy bacteria growth, fungus and yeast overgrowth, and diverticular diseases

MCT oil powder eases digestion, since bile isn’t needed to digest MCTs. In fact, MCTs go from the intestines directly to the liver, and the body quickly uses them as energy or storage. MCTs can nourish those who can’t digest nutrients well.

In one 2018 study, MCT supplementation decreased intestinal candida overgrowth in preterm infants. The candida decreased during supplementation, then increased again once it was stopped (16).

MCTs can improve healthy bacteria levels, fat-soluble vitamin absorption, and energy metabolism (17).

7. Energy and Athletic Performance

If you’re looking for a fuel that increases energy, MCTs are one such fuel. Once delivered to the liver from the intestines, MCTs increase energy output in the mitochondria, which are the energy producers in cells (18).

In addition, athletes typically look for ways to decrease lactate levels. When recreational athletes consumed MCTs, they experienced lower lactate levels during moderate and intense workouts than they did with other fats. This may lead to improved endurance and performance (19).

Other researchers found that MCTs reduce high-temperature exercise performance issues and improve overall performance (20).

Bottom Line

There a many benefits to adding MCT oil to your diet. And, now with the new Dutch Chocolate MCT Oil Powder flavor, you can make the best iced coffee mocha you’ve ever had.  Improving your health just got even more delicious!

The post 7 Proven Benefits of MCT Oil Powder and Creamy Iced Coffee Mocha appeared first on Keto Zone® | Dr. Don Colbert, MD.