Leena Watts
The ketogenic diet is a very low-carb, high-fat diet that reduces your carbohydrate intake and increases your fat intake. This means that most sugary drinks are off the menu. However, there are still plenty of options to choose from besides water. Tea, coffee, bone broth, and coconut water are all keto-friendly, and low-carb soft drinks, alcohol, hot chocolate, and lattes can also be consumed in moderation.
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What You'll Learn
Coffee
If you like your coffee black, you can continue to enjoy it guilt-free while on a keto diet. If you prefer milk or cream in your coffee, you can use unsweetened coconut milk or unsweetened almond milk, or add a splash of heavy cream to boost the healthy fat content. You can also add cinnamon, nutmeg, and cloves to your coffee for a dairy-free, sugar-free treat.
If you are a fan of lattes, you can make a keto-friendly version by using unsweetened coconut milk or almond milk instead of dairy milk. You can also make a keto mocha by adding some coconut oil and unsweetened cocoa powder to your coffee for a creamy, high-fat, chocolatey drink.
For those who like their coffee sweet, there are sugar-free options available. Several brands now sell specialized sweeteners that are compatible with a keto diet, and you can also use natural sweeteners like stevia. It is important to note that while these sweeteners are keto-friendly, they should still be consumed in moderation as they may have other health impacts.
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Tea
However, not all types of tea are acceptable. The basic rule for tea drinking while on the keto diet is to consume unsweetened or unsugared tea. If you usually drink your tea with milk, you may need to change your habits as milk is not keto-compliant. Evaporated or condensed milk is even worse, and so are the regular sweetened soy or almond milk. However, you can use whipped cream or a non-sweetened dairy alternative milk like oat milk or unsweetened almond milk. There are also some keto-approved sweeteners that you can add.
Some teas that may help the effects of the keto diet and improve weight loss include green tea and matcha. Green tea may help with fat burning and weight loss, and it may give a much-needed energy boost. It is also a good source of antioxidants, which can help prevent muscle loss.
If you are drinking tea in the afternoon or evening, go for a caffeine-free herbal variety, such as chamomile, so it doesn't impact your sleep.
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Alcohol
The ketogenic diet is a low-carbohydrate, high-fat diet that induces a state of ketosis in the body. Ketosis occurs when the body does not have enough carbohydrates to burn for energy, so it burns fat instead. The liver converts stored fat into ketones, which are usable forms of energy.
Low-carb alcoholic drinks
When it comes to alcoholic drinks that are keto-friendly, hard liquor is a better option. Spirits like vodka, wine, and other low-carb liquors can be paired with zero-carb mixers like seltzer water and citrus. Low-carb soft drinks can also be an option, but it is important to watch out for artificial sweeteners that may be harmful. Diet sodas, for example, often contain sweeteners like sucralose and aspartame, which can damage healthy gut bacteria and strengthen sugar cravings. Naturally-derived zero-calorie sweeteners like stevia or erythritol are better options.
Calories and ketosis
Calories from alcohol count towards your total daily calorie intake. Even when alcohol accounts for some of your daily calories, weight loss can still occur with a caloric deficit. However, consuming carbohydrates will cause the body to leave the state of ketosis since carbohydrates are present to metabolize. Therefore, it is important to choose low-carb alcoholic drinks and be mindful of hidden sugars when drinking on a ketogenic diet.
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Coconut water
However, coconut water contains natural sugars, and consuming excessive amounts may increase blood sugar levels. It is not keto-friendly since it may account for up to a third of your daily net carb intake if you adhere to a strict keto diet. A cup of coconut water contains around 9 grams of net carbs, which is considered high for a keto diet.
If you are monitoring your carbohydrate intake, you may still be able to incorporate coconut water into your diet. One source suggests that if your daily carbohydrate intake is less than 40 grams, you may be able to drink coconut water on a keto diet. Another source recommends that you can drink coconut water on a keto diet if it does not disrupt your carb intake.
Thus, while coconut water has many health benefits, it may not be suitable for a keto diet due to its carbohydrate content. It is important to carefully check nutrition labels and choose low-carb plain coconut water without added sugars.
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Smoothies
The ketogenic diet involves decreasing your intake of carbohydrates and increasing your fat consumption. Smoothies can be a great option for those following a keto diet, but they should be low in carbohydrates and high in fat.
Some fruits are better than others for keto smoothies, such as berries and avocados, as they are low in sugar and high in fibre. Strawberries, in particular, are naturally high in fibre and antioxidants while being low in carbohydrates and calories. They can be used to make a creamy, soft-serve ice cream-like smoothie. You can also add a touch of sweetness with sweeteners like erythritol, monk fruit, or keto maple syrup.
A simple strawberry smoothie recipe includes frozen strawberries, ice, and the milk of your choice. You can also add heavy whipping cream for extra fat. Another option is to add cocoa powder, avocado, and coconut milk, along with add-ins like chia seeds, MCT oil, collagen peptides, or hemp hearts.
If you want to add a banana to your smoothie, you can follow this recipe: blend your milk of choice, a banana, vanilla protein powder, vanilla bean, and almond butter. This smoothie bowl has 390 calories, 15 g of fat, 40 g of carbs, and 30 g of protein.
For a triple berry keto smoothie, blend the following ingredients: unsweetened cocoa powder, creamy peanut butter, and your choice of milk. This smoothie has 9 grams of net carbohydrates and is filling enough for breakfast or a snack.
You can also make a zucchini smoothie, as zucchini is a summer squash loaded with fibre and vitamin C. To replace the leafy greens in your smoothie, you can use other low-carb vegetables.
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Frequently asked questions
The best drink for a keto diet is water, both still and sparkling. Tea and coffee are also good options, but avoid adding sugar.
Diet sodas are technically keto-friendly, but they contain artificial sweeteners that may damage healthy gut bacteria and strengthen sugar cravings. Instead, try a naturally sweetened zero-calorie soda, or a flavoured sparkling water.
Alcoholic drinks that are low in carbs, such as hard liquor with a zero-carb mixer, are suitable for a keto diet.
