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What's on the Drink Menu? A Comprehensive List of the Best Keto Drinks
A Comprehensive List of the Best Keto Drinks
Are you on the keto diet and wondering what you can drink that won't load you up with carbs? There are some great keto drinks (besides water). Here they are!
Keyword(s): keto drinks
As a keto dieter, you're uber-focused on what you can eat and what you can't eat. But many times, it's the drinks you consume that set you up for success or failure.
Many keto dieters don't know what is safe to drink so they drink water only. That gets old pretty fast.
So what can you drink?
Read on, as we reveal eight keto drinks that will keep you in ketosis and taste great too.
1. Water with Enhancers
You don't have to drink water only, but you do need a healthy intake of water to stay hydrated. This is true for anyone whether you are dieting or not.
Remember, carbohydrates are stored in the body as glycogen. One of the traits of glycogen is that it holds water. When you first start the keto diet, your body releases it's glycogen stores which is why you lose a lot of water weight in the beginning.
And since you are not taking in many carbohydrates, your body remains in need of water.
Be good to your body and drink lots of water. If you get tired of the taste, use sugarless water enhancers with no carbs.
Use water enhancers to make your water more palatable. Crystal Light Liquid, Dasani Drops, and Skinnygirl Water Enhancers are popular choices. Use these products sparingly as they may contain small levels of chemicals, preservatives or food coloring.
Drinking tea is a solid option as it's carb-free and calorie-free. Tea is also a natural antioxidant and good for your heart health as well. Be sure not to ruin the health benefits by adding sugar or sweeteners, which sabotage your fitness goals.
Green tea and black tea are other options if you looking for variety. For more flavor, add heavy cream which will also provide healthy fat and protein.
3. Keto-Friendly Coffee
Don't worry coffee lovers. You can still drink coffee on a ketogenic diet but you may have to adjust your drink of choice.
Obviously, black coffee is best as it contains no carbs and only two calories in an eight-ounce drink.
Too plain for you? You can add unsweetened heavy cream for flavor and which will also help you meet your healthy fat quota. Another option is to drink bulletproof coffee with added butter which contains healthy fats.
4. Sparkling Water, Club Soda, and Seltzer
Sparkling water, seltzer, and club soda are good options when you really want something carbonated. They contain zero calories and you can get that bubbly goodness in several different flavors.
You can feel safe squeezing a little lemon in these drinks as they only contain 1/2 gram of carbohydrates per lemon squeeze. Take caution not to add tonic because, while they look clear and harmless, they are actually loaded with sugar.
5. Bone Broth or Bouillon
Bone broth is perfect on a cold day or anytime you could use a warm and soothing beverage.
The ingredients vary from brand to brand. Typically though, broth has zero carbs and anywhere from 3 to 9 grams of protein. Not bad for such a comforting drink.
Another alternative is bouillon. Just drop a bouillon cube into a cup of hot water and stir. Bouillon is keto-friendly and some doctors recommend drinking it once a day to help restore sodium and water balance.
6. Nut-Based Milk
Did you know one cup of milk has 12 grams of carbohydrates? Switch to a safer option and drink non-dairy unsweetened nut milk made with almond or coconut. These kinds of milk generally contain less than 1g of carbs.
Nut-based milks pack plenty of flavor while providing you with ample protein and healthy fat.
As always, check the nutrition label to make sure these products meet your needs. Also double check to make sure it's unsweetened to keep yourself in ketosis.
7. Energy Drinks
If you're used to drinking energy drinks, you may be able to have them in moderation. Many popular brands offer keto-safe options with little to no carbs.
Monster Zero Ultra is the best option as it contains no carbs and no calories. Other alternatives are Red Bull Sugarfree, which has 3 grams of carbs, and Rock Sugar-Free Free, which contains zero carbs.
Take care that these drinks contain caffeine, artificial flavors, and sweeteners which may be a deal breaker for some.
8. Keto Alcohol Drinks
One of the biggest challenges of the ketogenic diet is staying on the plan at social gatherings, especially during the holidays.
If you are at a party and the drinks are flowing, don't worry, you have options. You just have to be smart and selective with your choice of drink.
Remember, hard alcohols generally have no carbs. This includes rum, gin, vodka, whiskey, brandy, bourbon, and tequila. Keep it simple with these drinks and mix only with keto-safe beverages such as water or unsweetened sparkling water.
It's generally a good idea to avoid consuming beer which is high in carbohydrates.
The jury is out on wine. Some experts say one glass of low-carb wine is harmless. Others advise avoiding wine due to its sugar content. Use discretion and if you do choose to drink wine, check to make sure it's low in sugar.
Still, drinking alcohol while on the keto diet should be reserved for special occasions, not as a daily habit. Doctors state the alcohol is metabolized as sugars and leads to fat deposits.
Also, alcohol is a diuretic which lowers your water level more than it already is. If you do decide to drink, it's wise to also drink water and stay hydrated.
Safe Keto Drinks: The Bottom Line
The keto diet is popular for a reason. Those who stick with it usually find success.
Once you get the hang of it, it's a fairly easy diet to stick to. But if your progress stalls and you're sure your eating right, take a look at what your drinking. Chances are you're consuming extra calories or carbohydrates unknowingly.
The keto drinks in this article will help steer you clear of plateaus. You'll find it easier to stay in ketosis when you consume the right drinks along with your food.
If you found this article help you, we encourage you to check out more of our ketogenic weight loss content.