In order to achieve ketosis, which is a metabolic state that utilizes fat as the primary source of fuel instead of carbohydrates or protein, the ketogenic diet focuses on limiting carbohydrate intake to 5-10% of total calorie consumption to sustain continuous fat burning.
Most women should aim to consume around 25-40 grams of carbohydrates per day, which is equivalent to the amount found in a single English muffin or one glass of fruit juice. This is why individuals following the ketogenic diet must be cautious not only about their food choices but also about their beverage choices. To assist you in making informed decisions, here is a compilation of seven drinks that are suitable for the keto diet and can help you stay within your carbohydrate limit.
1. Water with lemon or lime
Whether still or sparkling, water with no calories or carbs is the optimal choice for dieters. However, feel free to enhance it by including a small amount of freshly squeezed lemon or lime, which contains insignificant carbs. Furthermore, studies have demonstrated that consuming water before meals can effectively assist in reducing appetite.
2. Diet soda and other diet beverages
Most diet sodas and sugar substitute sweetened beverages contain zero grams of carbohydrates. There are some strict followers of the ketogenic diet who argue that sugar substitutes are not truly compatible with the diet, as they think that these sweeteners stimulate a desire for carbohydrates.
Using carb-free sugar substitutes does not have evidence to suggest that it will hinder your weight-loss endeavors. In fact, numerous pre-packaged keto snacks and foods that incorporate carb-free sweeteners can assist in maintaining a keto lifestyle for a longer duration, thereby facilitating weight loss and its sustainability.
To ensure that you choose a diet drink, carefully examine the Nutrition Facts panel to confirm it has less than 5 grams of total sugars or 20 calories from carbohydrates. Remember to include the carbohydrates from these beverages in your daily carbohydrate limit.
When considering the content of diet beverages, particularly those that are clear, it is generally advisable to prioritize the ones with fewer questionable ingredients. Moreover, some diet beverages, such as Zevia, utilize all-natural stevia as their sweetener.
3. Cow’s milk
When following the keto diet, it is possible to consume a certain amount of milk without causing ketosis to be interrupted. A serving size of ½ cup of milk contains 6 grams of carbohydrates, equating to 24 calories. Additionally, it offers a sufficient amount of protein, specifically 4 grams, as well as essential nutrients such as calcium, magnesium, potassium, and vitamin D.
4. Almond milk
Unsweetened almond milk is an excellent choice for individuals adhering to a keto lifestyle due to its lack of sugar and approximately 30 calories per 8-ounce serving. Ensure to seek out brands that include fortifications of calcium, vitamin A, and vitamin D.
5. Keto smoothies
If you search on Google for “keto smoothie” or “low-carb smoothie,” you will find millions of recipes despite the fact that most smoothies are typically sweet due to their fruit and milk ingredients.
One way to ensure that your smoothie is low in carbs but still delicious and satisfying is by using fats such as nut butters, avocado, or coconut oil as the base. Additionally, incorporate low-carb vegetables like leafy greens, cucumbers, celery, or beets, and add smaller portions of fruits like berries, apples, or pears. If you require a liquid component, opt for ice, water, or unsweetened almond milk.
6. Black or green tea
With a meager carb content of usually less than 1 gram per cup (240 mL), tea is a natural choice that can be enjoyed either hot or iced. Black tea, derived from aged tea leaves, is characterized by its stronger taste, darker appearance, and higher caffeine level. Conversely, green tea, made from fresh tea leaves, offers a more delicate floral flavor, a lighter hue, and a lower caffeine content.
White tea, which is made from young tea leaves, is also an alternative choice. Its flavor is extremely mild and delicate when compared to both black and green tea.
In addition, tea has almost no calories and contains high levels of polyphenol antioxidants. A specific example is green tea, which is abundant in epigallocatechin gallate (EGCG), a potent antioxidant that could potentially offer advantages in preventing cancer.
7. Coffee
Coffee is a popular choice for the keto diet because it is low in calories and carbohydrates. Similar to tea, it can be consumed either hot or cold. Coffee contains caffeine, which can slightly increase metabolism. Additionally, it contains chlorogenic acid, a polyphenol antioxidant that may also assist with weight loss.
8. Herbal teas
Herbal teas are made by infusing dried flowers, fruit, leaves, or herbs. Some examples of herbal teas are hibiscus, chamomile, yerba mate, peppermint, and rooibos tea. The majority of these teas have a low carb content because only a small amount of carbs from the dried herbs seep into the water.
If you’re considering purchasing packaged tea products, it may be a good idea to check their carb count, especially if they contain dried or candied fruit pieces, as these items might have slightly higher carb content.
9. Sparkling water
Sparkling water can be carbonated in two ways: naturally from a mineral spring or by using carbon dioxide gas during manufacturing. While there are flavored options available, they are usually unsweetened, which makes them a great low-carb option.
You can purchase keto-friendly sparkling waters like Perrier, Aura Bora, and Hint from online stores.
10. Fruit juice
Although fruit juice is often high in sugar, which makes it unsuitable for the keto diet, there are exceptions such as lemon and lime juices. These juices are both low in carbohydrates and packed with flavor. To enhance the taste, you can incorporate them into plain water or various beverages like hot or iced tea.
11. Vegetable juice
When following the keto diet, it is possible to include certain juiced vegetables that have a low carb content. However, it is essential to consider that juicing eliminates a significant amount of the beneficial fiber from the vegetables, unless you decide to consume the pulp. Some vegetables that are suitable for juicing while adhering to the keto diet are as follows:
- celery
- cucumber
- leafy greens like kale and spinach
If you do not possess a juicer, you might be able to find store-bought juices.
However, it is important to check the label on bottled vegetable juices as they might have sugar or other sources of carbohydrates. It should be noted that the majority of these juices have a minimum of 10 grams of carbs per serving, which means they are not suitable for a keto diet.
12. Flavored waters
Certain beverages that follow the keto diet incorporate slight quantities of genuine fruit juice for added natural taste and sweetness, all while maintaining a relatively low carbohydrate content of typically 1–5 grams of net carbs per serving.
Online, you can browse for choices such as Spindrift sparkling water and Lemon Perfect flavored water.
In addition, you have the option to include zero carb liquid or powdered water enhancers to your tap or bottled water. These enhancers come in various flavors and are usually crafted with artificial flavors and sweeteners, although there are unsweetened options or those made with stevia.
You can purchase stevia-sweetened options such as Stur or unsweetened products like True Lemon on the internet.
13. Energy drinks
While some energy drinks are suitable for a keto diet, artificial sweeteners are commonly used in most popular brands. Thus, it would be advisable to select from a few options that utilize natural sweeteners, such as stevia. It is essential to note that energy drinks can potentially cause damage to the brain, heart, and liver, particularly among adolescents and teenagers. In rare instances, they have been associated with heart failure.
If you choose to drink these beverages occasionally, remember the amount of caffeine they contain. Energy drinks typically have 150–200 mg of caffeine in a 16-ounce (475-mL) can, which you can compare to the recommended daily caffeine limit of 400 mg for most people.
14. Sports drinks
Gatorade and Powerade, which are sports drinks, have electrolytes such as sodium and potassium that assist in replenishing the lost electrolytes from sweating.
Electrolyte supplements and fluid rehydration are crucial for those who participate in strenuous exercise or outdoor workouts in hot conditions. Dehydration can be worsened by the loss of electrolytes through sweat, which can then result in muscle cramps and headaches.
In the event you experience the keto flu, which comprises fatigue, headaches, and muscle cramps when you begin the diet, electrolyte drinks can be beneficial. However, it is important to note that many sports drinks contain high levels of sugar. Gatorade Zero and Powerade Zero are suitable choices for keto diets as they do not contain sugar, although they do utilize artificial sweeteners.
Some options available include powder mixes sweetened with stevia that can be combined with water.
15. Low carb beer
Low carb beer is created by either reducing the amount of wheat or prolonging the fermentation process to fully convert the sugars into alcohol, as beer is usually rich in carbohydrates due to the presence of unfermented sugars from wheat.
Budweiser Select 55, Michelob Ultra, and Miller 64 are among the beers with the lowest carb content, containing around 2–3 grams of net carbs per 12-ounce (355-mL) bottle.
16. Hard liquor
Hard liquors such as vodka, whiskey, rum, and tequila are suitable for the keto diet since they do not contain carbs. Yet, it is important to exercise caution with mixed drinks due to their high sugar content from fruit juices or soda. Additionally, it is advisable to examine the label of flavored liquors for potential additional sugars.
For a low-carb drink, consider consuming hard liquor without any additions or opting for zero-carb mixers such as diet soda or seltzer water. It is advisable to steer clear of tonic water due to its sugar content.
17. Low carb hard seltzer
If you prefer, you can opt for low carb hard seltzers that consist of flavored seltzer water or sparkling water combined with additional liquor. In case you have a gluten intolerance, it is essential to thoroughly examine the label since numerous low carb hard seltzers are brewed with malt liquor.
Side notes
There are several keto-friendly drink options besides water that you might already have. Some possibilities include tea, coffee, and herbal tea. There are also options such as soda, sparkling water, low carb juices, sports drinks, and energy drinks. However, it is important to choose options that are low in carbs and sugars and check for products that use stevia instead of artificial sweeteners.
On the keto diet, there are ultimately various alcoholic options that are compatible, including low carb beer, seltzer, and hard liquor. In summary, there is a wide selection of tasty beverages to pick from when following a keto lifestyle.
