The ketogenic diet has strict limitations when it comes to food and drinks.
You might think – what can I have in my meal plans? How do I avoid pushing my body out of ketosis? It’s normal to feel overwhelmed after starting a new diet, but there are products that can still satisfy your taste buds, including delicious beverages.
Anything that is low in carbs and sugars can qualify for a ketogenic diet. Even coffee is great for your weight loss journey, and we’re going to explain more about these drinks.
In this article, you’ll find the top 11 keto-friendly drinks, including:
- Why staying hydrated is necessary for the keto diet
- Making a drink keto-friendly
- Alcohol and the keto diet
- Can you have diet drinks on keto?
and discover how much weight you can lose with DoFasting!
11 Keto-Friendly Drinks For Maximum Weight Loss
There are plenty of delicious beverages you can have on the keto diet. From herbal teas to fruit juices, you’re bound to find something that suits your preferences.
Let’s take a look at 11 drinks you can have while on keto:
Water and Sparkling Water
Water is the best drink you can have when trying to lose weight. It contains zero calories that won’t harm your progress. Everyone requires hydration no matter whether they’re dieting or not, so it’s better to achieve your daily water consumption.
Men usually need around 12 cups of water a day, and women require 9 cups. This is a good amount to follow if you don’t typically drink water often. Just remember that your body can’t burn stubborn fat unless it has energy, nutrients, and hydration.
Sparkling water is another option for people who don’t like plain water. You can mix lemon peels or slices of cucumber to enhance the flavors. Always check the label on flavored water to avoid unwanted carbs or sweeteners that can disturb ketosis.
Green, Black, and Herbal Tea
You may not be able to drink your regular tea on a keto diet. This is due to the high amount of carbs, sugar, and dairy milk content. Of course, tea lovers might struggle with this, but there are more options you can try when losing weight.
Try green tea and see if you like that option for your early morning or late night beverage. Green tea is low in calories and doesn’t contain carbohydrates. It’s also packed with antioxidants that fight toxins and free radicals in your body.
Herbal and black tea are more keto-friendly alternatives. Some calming flavors comprise lavender, chamomile, ginger, lemon, and mint. You can make these teas at home, since most store-bought products have sugars and artificial sweeteners.
Coffee is a popular beverage that can still find a spot on the keto list.
Find a low-carb coffee product to drink on your weight loss journey. Remember that you can’t add dairy-based milk, sugar, or artificial sweeteners to the drink.
So, how is coffee good exactly? Caffeine may boost your metabolism, leading to a stronger fat-burning process. This can encourage the body to burn extra calories throughout the day. Just like green tea, it also has antioxidant properties.
Coffee has hydrocinnamic acids and polyphenols – two important antioxidants that work to prevent damaged cells. If your cells don’t work properly, it can lead to health problems like organ failure, autoimmune disease, cancer, and neurodegeneration.
Drinking coffee isn’t just great for your health, but it also works for intermittent fasting methods. The same applies to tea and water, since they don’t contain many calories. Fasting on keto requires drinking almost anything that doesn’t spike insulin.
If you need more guidance on intermittent fasting, the DoFasting app details everything about losing weight. You can find a customized daily fasting schedule that shows you 7 of the most popular fasting periods, including tips for both beginners and pros.
Bulletproof coffee is a high-fat drink that serves to replace a carb-focused breakfast. It usually has unsalted butter, coffee grains, and MCT oil. This is different from regular coffee, since it has more calories from the butter and medium chain triglycerides.
You might focus on the ‘high calories’ in this drink, but it can still help you lose weight. Grass-fed butter has plenty of omega-3s that strengthen energy levels, gut health, and brain function. More energy leads to intense exercise, further promoting weight loss.
To make bulletproof coffee, brew the amount of coffee you would usually drink first. This could be between 7 fl oz to 15 fl oz. Get your blender and add the brewed coffee, one tablespoon of grass-fed unsalted butter, and one teaspoon of the MCT oil.
Finally, blend those ingredients for 40 to 60 seconds until the consistency is thick. The color should be light brown if it’s fully blended. If you want more flavor in the coffee, consider adding sugar-free vanilla syrup that doesn’t contain artificial sweeteners.
Bone broth refers to the boiled liquid you get from simmering animal bones. You let the mixture sit overnight and then remove any bones from the broth. This should leave you with a nutrient-dense bone broth that is naturally filled with important electrolytes.
Potassium, magnesium, sodium, and calcium are great minerals for strengthening your body. This is due to their hunger-suppressant properties that prevent you from binge eating on a ketogenic diet, so try to incorporate bone broth into your meal plans.
Kombucha is great for people who have a sweet tooth, but it may not be the best keto drink. This is due to the potential sugars and carbs that hide in this popular fermented tea. However, you can still enjoy it in moderation, so don’t worry about missing out.
Always check the label on kombucha products to make sure they’re suitable for your diet. Some brands like to create keto drinks that have a low-carb count.
A cup of fruit juice is always great to have in the morning, especially with a delicious breakfast. But unfortunately, keto dieters might need to stop that habit. Popular juices like orange, apple, cranberry, mango, and grapefruit have too much added sugar.
The only exceptions are lemon and lime fruit juice – natural drinks that are both low in carbs. You can drink the juice straight or mix some of it with a cup of tea or water. Remember that the best keto-friendly options contain almost zero carbs.
Vegetable juice is a very healthy option that promotes strong fat loss results.
Since most green vegetables are low in carbs, you can opt for juice that contains all the essential nutrients. Vitamin A, magnesium, iron, potassium, and fiber inhabit these healthy foods. Fiber is known to accelerate your metabolism and help it burn more fat.
Celery, cucumber, kale, and spinach are common options for a keto-friendly drink. These low-calorie vegetables won’t take up much room on your weight loss diet.
Cow’s milk is a common product that doesn’t form a part of the keto diet. This is due to the natural sugars that can throw you out of ketosis. One cup of whole milk (249g) contains 11.5 grams of carbs – too many for your strict keto diet.
Instead, go for plant-based drinks that have low net carbs and sugars. Almond milk, coconut milk, flax milk, and soy milk are good keto products. People usually opt for almond milk, since it contains minimal calories that won’t harm weight loss.
Heavy cream is another suitable ingredient to mix with drinks. Simply combine heavy cream with iced coffee and add sugar-free syrup. Of course, cream may not be the first option you think of, but it contains plenty of fats that can give you energy.
Only some energy drinks are keto-friendly, so check the label before buying one.
Certain brands use artificial sweeteners to enhance flavors, leading to a higher carb count. Find energy drinks that use natural sweeteners like stevia or monk fruit. If you need a quick caffeine boost, opt for your regular coffee instead of energy drinks.
Sport drinks that have a low-carb content may be great for a keto diet. You can consume these keto drinks before intense exercise. Most sport drinks are filled with electrolytes that regulate blood pressure and support muscle recovery.
However, choose brands that don’t contain artificial sweeteners. A nutrition label will often tell you the amount of carbs and sugars in each product. If the energy drink doesn’t have sweeteners like stevia, monk fruit, or sucralose, don’t buy it.
Why Staying Hydrated Is Necessary for the Keto Diet
Getting your daily water intake is super important for dropping a few pounds.
A high-carb diet will encourage more water weight. For every gram of carbohydrates you eat, your body stores 3 to 4 grams of water to support glycogen production.
However, low-carb meal plans can quickly deprive you of hydration. There’s no glucose or carbs for energy sources, so your body doesn’t need excess water to store that. Therefore, adequate water consumption is essential on the keto diet.
Men need at least 12 cups of water a day, and women need 9 cups to stay hydrated.
Making a Drink Keto-Friendly
The recommended macro ratio for the keto diet is 55-60% fat from daily calories, 5-10% carbohydrates, and 30-35% protein. If you’re eating 2000 calories, you shouldn’t go above the 50g carb limit, otherwise ketosis will no longer happen.
Making keto drinks can be easy, but you have to stay wary of ingredients. Every beverage needs to contain less than 5 grams of carbs to be keto-friendly. This means you can have at least one or two drinks that won’t go over the recommended intake.
Some high-carb beverages include orange juice, hot chocolate, red wine, and milkshake. You should avoid drinks like these when completing a keto diet.
Always read nutrition labels to make sure you consume keto-friendly beverages. Make it a habit to remember the grams of carbs in each product.
Alcohol and the Keto Diet
Most people like to sit down and have a nice alcoholic beverage at the end of a day, but is that possible on a keto diet? Luckily for you, some alcoholic drinks are keto-friendly.
Here, we explain how and what alcohol you can drink on keto:
Is It Even Allowed?
Alcoholic beverages are allowed on the keto diet, but you have to be careful. Even though some drinks contain zero carbs, they might exceed your daily calories. This can put a huge obstacle in your fat loss journey, so always stay aware of that.
You should give up drinking alcohol if your progress stalls. Also, since your body doesn’t retain water on a low-carb diet, you can easily become dehydrated from the alcohol.
Some keto-friendly hard liquors include vodka, whiskey, rum, tequila, and gin. These all contain zero carbs, making them the best option for going out for drinks.
Just stay clear of cocktails and mixed drinks, as they usually contain loads of sugar that can potentially cause weight gain. This is something you obviously want to avoid on the keto diet, so stick to drinking hard liquor like vodka or whiskey.
Regular beer is usually high in carbs and won’t be suitable for a keto diet. However, there are some low-carb beer alternatives that you can enjoy when losing weight.
Budweiser select, corona premier, miller lite, amstel light, michelob ultra pure gold, and beck’s premier light are good alcoholic choices. All of these beers have less than 5 carbs, making them great for your low-carb diet.
Can You Have Diet Drinks on Keto?
You should avoid drinking diet soda on the keto diet, since it contains artificial sweeteners that disrupt blood sugar levels. This may cause the body to store fat instead of burning it. Any sugar-free diet sodas can bring you out of ketosis quickly.
Even though diet soda has almost zero net carbs, it won’t benefit your weight loss progress. Opt for sparkling water if you want something fizzy to drink. Diet sodas, like diet coke especially, can increase the risk of cardiovascular disease.
The keto diet might seem intimidating to begin with, but there are plenty of delicious drinks you can enjoy. Just remember to avoid zero-calorie sweeteners that aren’t natural and stay under your daily carb limit to eliminate stubborn body fat.