Keto-Friendly Drinks: What To Drink on a Keto Diet
What to drink on keto diet
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Introduction
One of the most common questions when starting a keto diet is, “What can I drink?” Staying in ketosis means carefully monitoring carbs, and drinks are often an overlooked source of hidden sugars. In this post, we’ll explore keto-friendly drinks that keep you hydrated and on track with your low-carb goals, plus a few to avoid.
Keto-Friendly Drinks
1. Water (Plain or Infused)
Water is the best drink for hydration on a keto diet. You can make it more exciting by adding:
- Lemon or lime slices
- Fresh mint leaves
- Cucumber slices
2. Coffee (Black or Keto-Style)
Coffee is naturally carb-free, making it a keto staple. You can also turn it into a keto-friendly beverage by adding:
- MCT oil
- Heavy cream
- Unsweetened almond milk
3. Tea (Unsweetened)
From green tea to herbal tea, most teas are keto-friendly as long as they’re unsweetened. You can drink them hot or iced for variety.
4. Sparkling Water or Seltzer
Plain sparkling water is a great substitute for soda. Look for unsweetened versions and avoid any with added sugar or artificial sweeteners that contain carbs.
5. Almond or Coconut Milk (Unsweetened)
Both almond and coconut milk are low in carbs when unsweetened. They’re perfect for smoothies, keto coffee, or just on their own.
6. Broth or Bone Broth
Rich in electrolytes, bone broth is a fantastic keto drink that supports hydration and helps prevent the “keto flu.”
7. Diet Soda (Occasionally)
While not the healthiest option, diet sodas with no calories or carbs can be enjoyed in moderation. Look for those sweetened with stevia or erythritol rather than artificial sweeteners.
8. Keto Smoothies
Create low-carb smoothies with ingredients like:
- Unsweetened almond milk
- Avocado
- Spinach
- Protein powder (check for keto-friendly options)
9. Low-Carb Alcoholic Drinks
If you drink alcohol, stick to low-carb options like:
- Dry wines (red or white)
- Spirits like vodka, whiskey, or gin (no mixers with sugar)
Drinks to Avoid on Keto
- Sugary Sodas: High in carbs and sugars, these can quickly kick you out of ketosis.
- Fruit Juices: Even natural fruit juices are loaded with carbs from sugar.
- Sweetened Coffee Creamers: Opt for heavy cream or unsweetened almond milk instead.
- Energy Drinks: Most are loaded with sugar unless labeled as “sugar-free” or keto-friendly.
Hydration Tips on Keto
- Electrolytes Are Key: The keto diet can lead to electrolyte loss, so consider adding a pinch of salt or electrolyte supplements to your water.
- Drink Regularly: Aim for at least 8-10 cups of water daily to stay hydrated.
- Read Labels: Always check the nutrition facts for hidden carbs in beverages.
Conclusion
On a keto diet, staying hydrated and carb-free doesn’t have to be boring. From water and coffee to bone broth and keto smoothies, there are plenty of delicious and satisfying drinks to enjoy. Keep this guide handy to ensure your beverages align with your keto goals and keep you in ketosis. Cheers to healthy hydration!
