Diet drinks on keto? Can you have them? When you are on the ketogenic diet, you have to be careful about the drinks that you consume. There are a lot of keto-friendly drinks out there, but there are also some that you should avoid. In this blog post, we will discuss the best and worst drinks for the keto diet. We will also provide a list of 55 keto-approved drinks that you can enjoy while on your weight loss journey!
What Is The Ketogenic Diet?
The ketogenic diet is a high-fat, low-carbohydrate diet that has been shown to help people lose weight and maintain their weight loss. When you are on the keto diet, your body enters a state of ketosis, which is when your body burns fat for energy instead of carbohydrates. One of the main goals of the keto diet is to reduce your intake of carbohydrates so that your body will enter ketosis and start burning fat for energy.
How Do You Know If A Drink Is Keto?
To know if you can have a certain type of drink that is Keto-friendly you should take a look at the nutritional label on the back of the drink. You’re looking for drinks that are low in carbohydrates and sugar. How can you tell if it is low in carbs and sugar?
The label will say how many grams of carbohydrates are in one serving. You’re looking for drinks that have less than five grams of carbs per serving. Some Keto-friendly drinks might have a little bit more than five grams of carbs, but if you’re sticking to your daily carb limit, then you should be fine.
Another thing to look for is the sugar content. You’re looking for drinks that have no more than five grams of sugar per serving. However, some Keto-friendly drinks might have a little bit more than five grams of sugar, but if you’re sticking to your daily carb limit, then you should be fine.
What Are The Best Keto-Friendly Drinks?
There are a few different types of drinks that are keto-friendly and while some of these drinks may have a few carbs, they are still low enough in carbs to be considered keto diet friendly. If you are looking for a list of keto-friendly drinks, then check out the list below.
55 Diet Drinks On Keto You Can Have
Diet drinks are some of the best keto-friendly drinks because they are low in calories and carbs. When we think of diet drinks of keto we think of popular diet drinks like Diet Coke, Powerade Zero but there are so many other keto friendly options like milks, electrolyte drinks, protein shakes and even beer and alcoholic drinks.
Keto Friendly Diet Soda
Soda – Diet soda is an option on the keto diet as it contains no carbs and zero calories. If you are looking for a sugar-free option, then consider sparkling water instead. However, you should know that most diet soda contains artificial sweeteners that aren’t consider the most healthy for your body or digestive system as they can cause inflammation. Here are some diet soda options that you can have on the Keto Diet:
- Diet Coke
- Coke Zero
- Pepsi Max
- Dr. Pepper Zero
Keto Friendly Fruit Juice
When we think of diet drinks on keto we defiantly don’t like of fruit juice. Most fruit juices are too high in carbs to be consumed on the keto diet as they contain natural sugars.
However, there are a few exceptions such as cranberry juice and tomato juice which only have a few grams of carbs per serving. You should also avoid fruit juices that have added sweeteners as these will increase the carb content.
Keto Friendly Dairy Milk
Whole milk, skim milk, and non-fat milk are all high in carbs and should be avoided on the keto diet. This is because they contain lactose, which is a type of sugar. However, you can consume small amounts of full-fat heavy cream as it contains very little lactose. Other dairy drinks that you can have are:
- Coconut Milk
- Unsweetened Almond Milk
- Soy Milk
- Cashew Milk
Keto Friendly Coffee
Coffee. It’s actually one of our most requested diet drinks on keto. Y can drink coffee on the keto diet as long as you don’t add any sugar or milk. This is because both of these ingredients will increase the carb content of your coffee. You can add small amounts of heavy cream or non-dairy alternatives such as:
- Coconut Milk
- Unsweetened Almond Milk
- Soy Milk
- Cashew Milk
- Starbucks Non-Dairy Creamers
- Bulletproof Creamer
Coffee drinks that are Keto approved that you can buy online or at your favorite store includes:
- Rapidfire Ketogenic Fair Trade Instant Keto Coffee
- 360 Nutrition Keto Coffee
- Fat Fuel Instant Coffee
- Kitu Super Coffee Iced Coffee Drink Packs
If you drink Starbucks coffee on a regular basis these are few low-carb options you can choose from:
- Cinnamon Dolce Latte: Keto dieters can order this drink without the whipped cream and it will only have 12 grams of carbs.
- Pumpkin Spice Latte: Keto dieters can order this drink without the whipped cream and it will only have 11 grams of carbs.
- Blonde Vanilla Bean Coconut Milk Latte : Keto dieters can order this drink without the whipped cream for a total of 12 grams of carbs.
- Caffè Misto: Keto dieters can order this drink with soy milk instead of whole milk for only 12 grams of carbs.
- Americano: Keto dieters can order this coffee with either soy, almond , or coconut milk for a total of 12 grams of carbs.
- Cappuccino: Keto dieters can order this coffee with either soy, almond, or coconut milk and no sugar added for a total of 12 grams of carbs.
- Espresso con Panna: Keto dieters can order this coffee with either soy , almond, or coconut milk and no sugar added for a total of 12 grams of carbs.
- Iced Coffee: Keto dieters can order an iced coffee and add either soy, almond, or coconut milk and no sugar added for a total of 12 grams of carbs.
Related: 50 Keto Starbucks Drinks
Keto Friendly Tea
You can also drink tea on the keto diet, as long as you don’t add any sugar or milk. This is because both of these ingredients will increase the carb content of your tea. You can add small amounts of heavy cream or non-dairy alternatives. You can also add natural sweeteners like stevia or monk fruit to your tea. Green tea is a great option as it contains a small amount of caffeine and is packed with antioxidants.
Of course the best drink option for the keto diet is to drink just plain water. It’s important to drink water every day as it keeps you hydrated and helps your body function properly.
Coconut water is a refreshing drink that’s also low in carbs. It contains electrolytes like potassium and magnesium, which are important for the keto diet. Coconut water is also a good source of hydration. Just be sure to check the labels as some brands of coconut water can be high in sugar.
Lemon water is another good option for the keto diet. Just add a squeeze of lemon to your water to help alkalize your body and improve digestion.
Keto Friendly Bone Broth
Bone broth is a nutrient-rich drink that’s great for the keto diet. It’s high in protein and low in carbs, and it’s also a good source of collagen. Collagen is important for joint health, skin health, and gut health. Bone broth is also a good source of minerals like calcium and phosphorus.
Keto Friendly Recovery Drinks & Collagen Drinks
When you think of diet drinks on keto and you work out a lot recovery drinks are probably on the top of your list. Collagen is also important type of drink to have as it helps with joints, helps your hair and nails grow as well as gives you glowing skin. These drinks are the recovery and collagen drinks you should add to your shopping list with on the Keto diet:
- FitAid Zero Post Workout Recovery Drink
- Vitamonk Post Keto Workout Recovery
- Key Nutrients Vanilla Collagen Creamer
- Primal Kitchen Collagen Keto Latte Chai Tea
- Perfect Keto Collagen Peptides
- Orgain Keto Collagen Protein Powder
Keto Friendly Kombucha
Kombucha is a fermented tea that’s rich in probiotics. Probiotics are good for gut health, and they can also help with weight loss. Kombucha is also low in sugar, so it’s a good choice for the keto diet.
Keto Friendly Energy Drinks
You can have energy drinks while living the keto lifestyle , but you need to be careful about the ingredients. Some energy drinks are high in sugar and carbs, so make sure to check the label before you buy. There are also some keto-friendly energy drinks on the market that are low in carbs and sugar. The best energy drinks for the keto diet include:
- Aspire Sugar-Free Energy Drink
- Jocko GO Energy Drink
- Red Bull Zero
- Monster Zero
- Rockstar Pure Zero
- Bang Keto Coffee Drink
Related: Is Sugar Free Red Bull Keto?
Keto Friendly Protein Shakes
Protein shakes are a great way to get extra protein in your diet, and they can be used as a meal replacement or snack. If you’re on the keto diet, you’ll want to choose a protein shake that’s low in carbs and sugar. There are many keto-friendly protein shakes on the market, or you can make your own with a protein powder that’s low in carbs. Keto-friendly protein powders include:
- whey protein
- casein protein
- egg protein
- pea protein
If you make your own protein shake, be sure to add ingredients that are low in carbs, such as almond milk or coconut milk, and avoid adding fruit or sweeteners. Protein shakes on the market that you can buy are:
- KetoScience Keto Mealshake
- Remedy Organics Plant Based Protein Shakes
- Atkins Protein-Rich Shakes
- Koia Keto Ready To Drink Plant Protein Keto Shake
- Premier Protein Shakes
Keto Friendly Smoothies
Smoothies can be a healthy and delicious way to get nutrients from fruits and vegetables, but they can also be high in carbs and sugar. If you’re on the keto diet, you’ll want to make sure your smoothie is low in carbs and sugar. To do this, you’ll want to avoid adding fruits or sweeteners to your smoothie. You can make a delicious and low-carb smoothie by adding ingredients such as almond milk or coconut milk, protein powder, and avocado.
Keto Friendly Electrolytes
It’s important to stay hydrated on the keto diet, and one way to do this is by drinking electrolyte-rich fluids. This can help you avoid the Keto Flu, which is a set of symptoms that may occur when you start the diet. Some electrolyte-rich drinks include bone broth, coconut water, and pickle juice. There are also some great electrolyte mix options that you can buy such as:
- Key Nutrients Electrolyte Recovery Plus
- Real Ketones Prime D Drink Mix Supplement Powder
- Keto Vitals Electrolyte Powder Stick Packs
- Keppi Keto Electrolytes Powder
- KetoLogic BHB Exogenous Ketones Drink Powder
- Powderade Zero
Alcoholic Diet Drinks On Keto
Just because you are on a Keto diet doesn’t mean you have to give up alcohol. Yes it’s true that alcohol contains a lot of carbs and sugar but there are keto and low carb options that you can enjoy.
Keto Friendly Cocktails & Hard Liquors
You can consume hard liquors on the keto diet, but you need to be careful of the mixers that you use. Many mixers are high in sugar, which will increase the carb content of your drink. You should also avoid any mixers that contain fruit juices or syrups. Instead, opt for club soda or diet tonic water as your mixer. Some cocktails that are the best drinks for the keto diet are:
- Vodka Tonic- Vodka with diet tonic water
- Gin and Soda- Gin with club soda
- Whiskey neat or on the rocks- no mixer needed!
- Jordan’s Skinny Mixes (Frose, Mojitio, Strawberry Key Lime Margarita)
Cheers to staying on track while enjoying a delicious cocktail! Remember, moderation is key when consuming alcohol on the keto diet. If you do choose to drink, be sure to do so in moderation and always pair your drinks with plenty of water and electrolytes.
Keto Friendly Beer
You can drink beer on the keto diet, but you need to be careful of the type of beer that you choose. Many beers are high in carbs, so it’s important to select a light beer or a low carb beer. Some good options include:
- Bud Light
- Miller Lite
- Coors Light
- Corona Light
- Heineken Light
Remember, when drinking beer on the keto diet, it’s important to drink in moderation and always pair your beer with plenty of water and electrolytes.
Keto Hard Seltzers
Hard seltzers have become increasingly popular in recent years, and for good reason. They’re light, refreshing, and perfect for summertime. And, best of all, most hard seltzers are low in carbs. Some good keto-friendly hard seltzer options include:
- White Claw
- Bud Light Seltzer
- Michelob Ultra Pure Gold
- Red Bull Zero Sugar
Just like with beer, it’s important to remember to drink hard seltzers in moderation and always pair them with plenty of water and electrolytes.
What Diet Drinks Should You Avoid On A Keto Diet?
While there are plenty of keto-friendly drinks out there, there are also some drinks that you should avoid on a keto diet. You will want to avoid these drinks if you want your body to stay in ketosis. The drinks you should avoid include:
- Sugary Drinks
- Fruit Juice
- Most Sports Drinks
- Sweetened Coffee and Tea
What Drink Ingredients Should You Avoid On A Keto Diet?
If you are on a strict keto diet you will want to avoid drinking anything that has lots of sugar or carbs. On nutritional labels sugar has many different names that you should known and avoid to keep your blood sugar low. Be sure to avoid drinks that contain:
- High Fructose Corn Syrup
Pretty much every ingredient that ends in -ose is a sugar and should be avoided.
The good news is there are plenty of good ingredients that have a good nutritional value that can help you stay in ketosis. Those ingredients are vitamins, minerals that can be found towards the bottom of the label.
The Food and Drug Administration (FDA) recommends that most Americans should consume no more than 50 grams of sugar per day. That’s about 12 teaspoons or four tablespoons. For people with diabetes, the American Diabetes Association (ADA) suggests limiting sugar to no more than 30 grams per day to help manage blood sugar levels.
Diet Drinks On Keto Frequently Asked Questions
When you’re trying to cut back on sugar or calories, diet drinks seem like a logical choice. But if you’re following the ketogenic diet, you might want to think twice about reaching for that can of soda or seltzer water.
The keto diet is a high-fat, low-carbohydrate eating plan that’s designed to help your body burn fat for energy, rather than glucose. When you consume fewer carbs, your body enters a state of ketosis, which means it starts using fat for fuel.
So what does that have to do with diet drinks? Most diet sodas are sweetened with artificial sweeteners like aspartame, sucralose, or saccharin. While these sweeteners don’t contain carbs or calories, they can still kick you out of ketosis. Try to have diet drinks with no artificial sweeteners or have natural sweeteners.
-Water: This should be your go-to drink on the keto diet. It’s calorie-free and will help keep you hydrated.
-Coffee: You can have coffee on the keto diet as long as you don’t add any sugar or milk.
-Tea: Tea is another great option for staying hydrated on the keto diet. Just be sure to avoid adding any sugar or milk.
-Diet Soda: Diet soda is okay on the keto diet as long as it doesn’t have any added sugar.
-Alcohol: You can drink alcohol on the keto diet, but you should be aware that it can slow down weight loss.
-Milk: You can have milk on the keto diet, but be sure to choose a low-carb option like almond milk or coconut milk.
Yes, you can drink protein shakes on keto! In fact, they can be a great way to get in extra calories and nutrients. However, you should be aware that not all protein shakes are created equal. Some contain added sugars or other ingredients that can kick you out of ketosis. Be sure to read the label carefully before purchasing or consuming any protein shake.
Aspartame is a low-calorie sweetener that is often used in diet drinks. Although it is safe for most people, there is some evidence that it can raise blood sugar levels and kick you out of ketosis. If you are concerned about aspartame, you can opt for another low-carb sweetener like Stevia or Monk Fruit.
Yes, you can drink alcohol on the keto diet. However, you should avoid sugary cocktails and opt for drinks that are low in carbs, like vodka or whiskey. Be sure to drink in moderation, as excessive alcohol consumption can lead to weight gain and other health problems.
Yes, you can drink Diet Coke on keto. However, as mentioned above, diet sodas that contain artificial sweeteners may kick you out of ketosis. If you are concerned about this, you can opt for another low-carb beverage like unsweetened tea or coffee.
No, fruit juice is not keto-friendly. It is high in sugar and carbs, which can kick you out of ketosis. If you are craving something sweet, you can opt for a sugar-free drink like unsweetened tea or coffee.
Yes, you can drink milk on keto, but you need to be careful about the type of milk you choose. Whole milk is high in carbs and should be avoided. However, unsweetened almond milk or coconut milk are both low in carbs and keto-friendly.
So there you have it, a comprehensive list of diet drinks that are keto-friendly and can help you stay in ketosis. Be sure to check the labels for sugar content and other ingredients before purchasing any of these drinks. And as always, drink in moderation!
Do you have any favorite diet drinks on keto? Let us know in the comments below!
Looking for more keto-friendly drinks? Check out our list of the best Keto Starbucks Drinks for a keto diet. And if you’re looking for more keto diet tips, recipes and resources, be sure to read more of our Keto blogs. Happy drinking! Cheers!
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