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Keto Drinks – Stay in Ketosis, Stay Hydrated

Written By
Edibel Quintero, MD
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Keto Diet
Sep 7
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Fruit juice in the morning, then caramel latte and a can or two of soda later. With drinks, you could consume lots of calories and sugar without even realizing it. Sugary drinks might as well be the answer to why you are still not into ketosis.

Such labels as “low sugar,” “low carb,” or “organic” might be misleading as these marketing terms don’t say that drink is suitable for the keto diet. That’s why Health Insider decided to prepare a guide about the best keto drinks for you.

What to Drink on a Keto Diet?

It doesn’t matter if you want to lose weight or are just searching for healthier drink alternatives; you should look for low-carb, zero-calorie drinks, such as water, black coffee, or tea. If you are on a ketogenic diet, be aware that you have to intake less than 50 grams of carbs a day to stay in ketosis.

There are many keto-friendly drinks on the market, but we love these as they are easy to find or make:

Best keto drinks

#1 Plain water

This one is low-hanging fruit but let’s be honest: water is the best drink on Earth. It has a lot of health benefits and could help with the weight loss process. Try adding mint, cucumber slices, lime, or orange peels if you want some flavor. The list goes on and on!

#2 Sparkling water

This refreshing and calorie-free drink could be an excellent option for those who want something bubbly. Add a slice of lemon to the sparkling water for a better taste.

#3 Unsweetened plant-based milk

Try almond milk, coconut milk, or soy milk, as these plant-based kinds of milk are low in carbs. If you are a whole milk lover, we have some sad news – it’s not OK for keto as it is high in carbs. For example, almond milk contains 1g of net carbs per cup, while dairy milk contains 11.8g per cup.

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#4 Black coffee

Coffee makes everything better, right? Take a sip and relax because coffee is flavorful and naturally carb-free. If you can’t live without regular coffee creamer, try adding one or two tablespoons of heavy whipping cream to your coffee.

Two tablespoons of heavy cream contain only 2g of carbs. Low-carb, high-fat bulletproof coffee made with MCT oil could even replace breakfast!

Black coffee

#5 Tea

Tea is excellent as it has such a wide variety of flavors: herbal tea, black tea, green tea, you name it. With no added sugar, tea has 0g of net carbs and could even work as an energy drink! You should try homemade iced tea with natural sweeteners (a monk fruit sweetener is a great option for keto dieters).

#6 Alternatives to juice

Fruit juices, especially orange juice, are a source of carbs. The good news is that there are plenty of other options! Sports drinks, such as Powerade Zero, Gatorade Zero, or Vitamin Water, are usually low-calorie and have no added sugars, so you can enjoy a sip of a tasty drink without reaching your daily carb limit. However, be sure to always check nutrition labels before buying them.

#7 Energy drinks

Most energy drinks have more sugar than a can of soda. Luckily, there are keto-friendly options as well. Search for a sugar-free, low-carb option of your favorite energy drink.

#8 Diet soda

Most diet drinks are low-carb and suitable for a ketogenic diet. Diet coke is also okay for keto. Diet soda is an excellent addition to a keto lifestyle, but don’t forget to check labels as some artificial sweeteners could raise blood sugar.

Diet soda

#9 Alcohol

We have some good news if you like to party as much as staying in ketosis! Some alcoholic beverages, such as hard liquor or light beer (Michelob Ultra, Miller Lite, Coors Light, etc.), could be consumed on keto. Most low-carb beers have about 3g of net carbs per 12oz. However, always drink responsibly.

Although you could try many keto-friendly drink options, if you are following a strict keto diet, water should be the number one drink on your list, as well as tea or coffee without sugar. Diet sodas and other keto-friendly drinks are great from time to time but don’t forget that too much sugar could kick you out of ketosis.

A Word From Our RD

It is crucial to stay hydrated when dieting, and obviously, water is the healthiest choice. You might wonder if you could drink something besides water following the keto diet. Luckily, the answer is yes.

Licensed nutritionists recommend drinking sparkling water, tea, or black coffee when you get tired of water. Club soda, energy drinks, coffee with heavy cream or sugar-free syrup, and sports drinks are good options as well. Check the nutrition label and look for carbs per serving when buying such drinks.

Even keto-friendly alcoholic drinks are available nowadays. Search for low-carb wine, light beer, or hard seltzer at the bar. However, consuming alcohol should be an exception, not a rule, so be responsible.

The keto diet is hard to follow itself, so you may want to enjoy your favorite drink from time to time. You can have a can of diet soda or a sugar-free energy drink but be sure that you are drinking plenty of water as well.

Written by
Edibel Quintero, MD

Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel's goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.

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