How is everyone holding up?
Quarantine has me feeling all the emotions these days, and my thyroid has taken a big hit. The fatigue, the weight gain, the brain fog and the overwhelming waves of emotion seem to sweep through my days. If I have learned anything these past few years dealing with symptoms of thyroid disease, it’s that with proper steps, and insane determination, you can often come out on the other side of this feeling better than ever. If you haven’t quite got there yet, you will.
One of the many habits I formed back when I first started healing thyroid disease was my own take on bulletproof coffee. No, I never asked for heavy cream or chunks of butter, and though some people (specifically on Keto) swear by that, I have never been a fan. Aside from the fat content that keeps you in ketosis, I am not a huge fan of dairy (even the ‘good’ kinds). I am probably a little biased because dairy is a trigger food for me, but I know that I am not alone in that. However, you can totally tweak my recipe to add in grass-fed butter if you feel that works for you. The heavy cream, I just cannot support.
If you’re anything like me, searching up recipes and having to read the entire life story just to get there is an annoyance, so I’ll drop the recipe right here if you already know all the benefits of bulletproof coffee and don’t want to learn anymore about it. If you’re new to this concept, feel free to keep scrolling to find out how this recipe can help you lose weight, boost your energy and get rid of that awful quarantine brain fog so many of us are experiencing!
My Bulletproof Coffee Recipe (gluten, dairy, soy free!)
6-8oz organic brewed coffee
1 cup dairy free milk (I use almond)
½ -2 tbsp of MCT oil (read more below to find out what amount is best for you)
1 scoop of collagen peptides (optional but highly recommended)
Ground cinnamon (as much as you'd like!)
⅛ tsp of organic vanilla extract (optional)
Directions
Brew coffee
Steam dairy free milk with MCT oil (I do this stove top in a pot on medium heat)
Add cinnamon and vanilla extract
Pour everything into a blender cup
Add collagen peptides and blend for 7-10 seconds
Pour into mug and top with cinnamon
side note: let the coffee sit in the closed blender cup for about 30 seconds before opening as the pressure could cause coffee to spray at you.
How does this recipe aid in weight loss?
Even with ample research, some people are still sceptical about FAT. So let me break it down for you…
MCT stands for Medium Chain Triglycerides. This means that the length of this fat molecule is “medium” in size. Scientifically, anything under 10 carbons in fat is considered “medium”. The size of the fat molecule is one factor in how fat works in our bodies. The size determines how the fat is used in your body. Medium chain fats, like MCT oil, skip many of the common pathways to which fat is utilized. This leads to an immediate boost in energy, better concentration and puts the body into the lovely fat-burning mode. The type of fat you consume dictates how the metabolism responds, and MCT is one of those amazing fat sources you’ll want to add to your diet. In addition to the immediate metabolic benefits, this hug in a mug curbs the appetite and keeps you satisfied for hours after consumption. Various studies of this oil have shown a reduction in overall body fat, body weight and waist circumference.
Can I use coconut oil as an alternative to MCT oil?
Not really. Coconut oil would not be an alternative to MCT oil, though it may still provide you with benefits. Coconut oil contains anywhere from 14% to 54% of medium-chain triglycerides. I know that is a big range, but so many sources report different amounts. Regardless, the remainder of oil that makes up coconut oil is long-chain triglycerides which work a little bit differently in the body. Long-chain triglycerides go through more of the bodily processes that fat typically goes through, where medium-chain fats skip those pathways. This suggests that some part of the coconut oil can be stored as fat. This is not a bad thing, and coconut oil can still be very beneficial from a health perspective, but in terms of weight loss there are more reported benefits of medium-chain triglycerides on their own. You'll notice that your MCT oil will say "modified coconut oil". Though it seems like a pricey bottle of oil, "modified" means that they have extracted only the medium-chain triglycerides from coconut oil, that is what you'll want. One study suggests that MCT oil is about 18 times more effective than coconut oil when it comes to weight loss.
Side note: I have used coconut oil before and still felt the recipe benefited me and my health goals so feel free to give it a try if you are not committed to purchasing MCTs just yet.
What is the difference between keto coffee and this recipe?
While this recipe is still considered keto, keto-coffee is higher in fat and typically includes heavy cream, butter, and sometimes even egg yolk. The coffee recipe I follow is high in quality fats, dairy free, and from a nutritional standpoint, better for you.
Here is the thing, there are two extremes when it comes to fat consumption. There are the people who still believe fat makes you fat, and there are the people who believe all fats are the same and can help you lose weight and stay healthy. Both are wrong. For instance, grass-fed butter and conventional butter, though similar in grams of fat, work in completely different ways in the body. Grass-fed has more omega 3’s which are anti-inflammatory and are great for cholesterol, weight management, and heart health. Conventional butter is high in omega 6's and does not provide any of these benefits. I opt for no butter altogether, but if you tolerate dairy and want to add grass-fed or ghee into this recipe, feel free! Heavy cream is where I tend to draw the line…
Do I have to drink organic coffee?
Not necessarily, but know that many traditional coffees are high in toxins. I suggest organic coffee because not only does it usually taste better, but it is low-toxin and overall better for our health.
Can I drink tea or decaf coffee instead?
Sure! You can add MCT’s to anything. With decaf, please consider going organic and using a swiss water filter (some brands are swiss water filtered before packaging) as they are higher in toxins than regular coffee. Keep in mind, the caffeine content in regular coffee can be beneficial for concentration and energy and acts as an antioxidant in the body. If you can handle caffeine, I recommend that!
If I am intermittent fasting can I drink this?
Bulletproof coffee would break your fast in the best possible way. After fasting, consuming healthy fats, without sugars and carbohydrates, will speed up the metabolism, help with concentration and focus, and will boost your energy levels for the day ahead.
How does this recipe help with energy and concentration?
Studies show that consumption of MCTs increases body temperature and fat oxidation. Fat oxidation is a catabolic process where fatty acids are broken down and converted into energy. More energy increases your body temperature which makes you burn fat. In addition to the wonderful magic of MCTs, caffeine also helps with clarity, heightened awareness and function, memory and focus. Adding MCT’s, which have been shown to be beneficial in the prevention of memory loss disorders like alzheimer's and brain fog, to caffeine sources will therefore help boost energy and aid in better concentration.
Can I consume this more than once per day?
Logically speaking, yes. With any new diet changes always start slow. The recipe calls for 1/2-2 tbsp of MCT oil, but you can add more as you go if you want higher fat content. My advice is to start with ½ to 1 tablespoons of MCT’s and slowly progress to 2 tablespoons. 2 tablespoons is where you will begin to see the fat burning benefits, but moving too quickly could disturb your bowels.
Can I sweeten my coffee?
Sorta defeats the purpose! Try it without first, you might be surprised how delicious it is. If you feel the need to sweeten, try to stick with a little bit of stevia or monk fruit. Adding sugar and carbohydrates totally defeats the entire goal of bulletproof coffee.
Will this keep me full?
Yes, it should. For those that still feel hungry, I encourage you to think deeply about whether it is really hunger, or if it's boredom and cravings. Cravings last about 3 minutes at a time, so distract yourself, drink some water and try to avoid eating during that time. If you still feel like your body needs a snack, opt for fruits and veggies, or something with more fat, almond butter, a protein shake, or avocado with salt and pepper (which is oddly so delicious, just me?).
Why the collagen?
Technically, the collagen peptides are optional, though I highly suggest it. If you do not have it on hand and are not convinced you need it, you can make this recipe without. Collagen is great for the gut, for joint health, thyroid health, hair, nails, skin, weight loss, anti-aging and more. It also makes the coffee more frothy!
Can this recipe aid in weight loss without any other dietary changes?
Well that depends on your current diet and lifestyle. This recipe is a perfect addition to those who are intermittent fasting, those on high-fat, low carb diets, and for those who love coffee but want a little added benefit. Though this dietary addition will still have many benefits regardless of your current lifestyle, pairing it with a whole foods, unprocessed diet will provide you with the best benefits. Studies have shown that those who focused on eating properly while consuming MCT oil in their diet lose on average 4-6 pounds in just 2 weeks. Though this will look different for everyone based on your weight loss goals, the benefits are quite clear.
What kind of MCT oil do you suggest?
I suggest brain octane MCTs. When looking for the perfect MCT's look for one's that say C8 on them!
Any more questions? Get in touch with me via the links below!
Everything that has happened in your life has led you here, thank you for reading.
Diagnosed with Hashimoto’s Disease and Hypothyroidism, Victoria explores the reality of living with chronic illness through her blog, The Butterfly Effect.
Victoria seeks to spread awareness of autoimmunity and writes to inspire chronically ill patients to live wholesome lives beyond their health struggles.
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