Can you drink zero drinks on keto? What you need to know about sweeteners and ketosis

October 13, 2025 •

4 min read

According to many nutritional sources, zero-calorie beverages, such as diet sodas, are technically acceptable on a ketogenic diet because they contain no carbohydrates and therefore won't directly knock your body out of ketosis. However, successfully navigating the question, 'Can you drink zero drinks on keto?' requires looking beyond just the carb count.

Quick Summary

Zero-calorie drinks, while carb-free, contain artificial sweeteners that may affect cravings, gut health, and insulin response. Though not strictly forbidden, relying on these beverages can be counterproductive to health goals. Healthier alternatives like water, sparkling water, and unsweetened tea are superior choices.

Key Points

Technically Keto-Friendly: Zero-calorie, zero-carb drinks do not contain sugar and will not break ketosis, making them technically permissible on the diet.
Artificial Sweetener Concerns: The sweeteners used in these beverages, such as aspartame, may cause metabolic disruptions, affect gut bacteria, and increase cravings for sweet foods.
Impact on Cravings: Frequent consumption of diet soda can maintain or increase cravings for sweets, making it harder to stick to the low-carb plan long-term.
Superior Alternatives: The healthiest and most effective beverage choices for a keto diet are water, sparkling water, black coffee, and unsweetened tea.
Not All Sweeteners are Equal: Natural sweeteners like stevia and monk fruit are generally considered better options than artificial ones like aspartame and sucralose.
Prioritize Health: While fine in moderation, zero drinks are not optimal for overall health, and focusing on healthier alternatives helps reset the palate and supports better wellness goals.

The ketogenic diet, a nutritional plan centered on very low carbohydrate intake, hinges on forcing the body into a metabolic state called ketosis, where it burns fat for energy instead of glucose. This strict macronutrient restriction often leaves dieters wondering about their beverage choices. Zero-calorie drinks, from diet sodas to flavored waters, offer the appealing taste of sweetness without the carb load, but their impact is more complex than it appears.

The Technical Answer: Why Zero Drinks Won't Break Ketosis

From a purely mechanical standpoint, zero-calorie, zero-carb drinks are compatible with a ketogenic diet. Ketosis is all about restricting carbohydrate intake to a level that forces the body to produce ketones for fuel. Since beverages like Coke Zero and Diet Pepsi contain no sugar or carbohydrates, they don't add to your daily carb count, allowing your body to remain in a fat-burning state. For individuals trying to transition away from sugary sodas, these zero-calorie options can be a useful tool to manage sweet cravings initially.

The Controversial Side: The Effects of Artificial Sweeteners

While zero-calorie drinks don't contain sugar, they are packed with artificial sweeteners such as aspartame, sucralose, and acesulfame potassium. For some individuals, the sweet taste of these compounds, even without the sugar, can potentially trigger a minor insulin response. Although this response is typically not significant enough to completely halt ketosis for most people, it can cause metabolic disruptions over time, which runs contrary to the overall health and hormonal balance often sought on a keto diet.

Potential Concerns Beyond Ketosis

Beyond a potential minor insulin spike, relying heavily on artificial sweeteners can present several issues for those following a ketogenic lifestyle:

Increased Cravings: Research suggests that regular consumption of artificially sweetened beverages can keep sweet cravings alive or even increase them. This can make it significantly harder to stick to the low-carb plan long-term, as your palate remains accustomed to sweetness.
Gut Health Impact: The gut microbiome plays a crucial role in metabolic health, and some studies indicate that artificial sweeteners may negatively alter the composition of gut bacteria. Given the emphasis on gut health in many modern wellness practices, including some ketogenic approaches, this is a notable drawback.
Psychological Dependence: Using zero-calorie drinks as a regular substitute for sugary alternatives can prevent you from truly resetting your taste buds. Many people on keto report a significant reduction in their craving for sweets after cutting out all sources of sugar and artificial sweeteners. Drinking these products can hinder that process.

Healthier Hydration: Better Options for Keto

Instead of relying on diet sodas, a variety of healthier and truly keto-aligned beverages are available to keep you hydrated and satisfied. Water is the optimal choice, but there are other options to add variety to your routine.

Plain Water: The gold standard for hydration. Adding a squeeze of lemon or lime provides flavor with negligible carbs.
Sparkling Water: Unsweetened sparkling water offers the fizz of soda without any of the downsides. Check the label for added sugar.
Unsweetened Tea or Coffee: Green tea, black tea, and black coffee are excellent zero-carb options. For those who need a creamer, unsweetened nut milks like almond milk or a tablespoon of heavy cream are good choices.
Herbal Tea: Many herbal infusions are naturally carb-free and can offer interesting flavors without the need for sweeteners.
Electrolyte Drinks: For those managing the 'keto flu' or engaging in strenuous exercise, low-carb electrolyte supplements mixed with water can be helpful. Look for versions sweetened with stevia or monk fruit rather than sugar alcohols.

Comparing Zero-Calorie Sweeteners for Keto Dieters

Not all zero-calorie sweeteners are created equal. The following table compares some common options and their general impact on a keto diet. It is important to note that individual sensitivities can vary.


Sweetener Type	Found In	Keto Impact	Potential Concerns
Aspartame	Diet Coke, Diet Pepsi	Zero carbs; safe for ketosis for most.	Associated with increased appetite and gut health issues in some studies.
Sucralose	Diet sodas, sugar-free products	Zero carbs; generally keto-friendly in moderation.	Concerns regarding potential impact on gut microbiome and insulin sensitivity over time.
Acesulfame Potassium	Coke Zero, diet drinks	Zero carbs; used in combination with other sweeteners.	Long-term effects on metabolism and health are a subject of ongoing debate.
Stevia	Stevia-sweetened products	Plant-based, zero-carb, zero-calorie; widely considered keto-friendly.	Best to use pure extracts; some blends may contain fillers like maltodextrin.
Monk Fruit	Monk fruit-sweetened products	Natural, zero-carb, zero-calorie; highly favored by keto dieters.	Generally considered a very safe option; look for products without added sugar or fillers.
Erythritol	Sugar alcohols, keto products	Minimal net carbs; generally well-tolerated.	Large quantities may cause digestive discomfort, like bloating.

Conclusion: The Final Verdict on Zero Drinks

The question of whether you can drink zero drinks on keto has a nuanced answer. While the low-carb nature of these beverages makes them technically permissible and they won't halt ketosis, they are not the healthiest or most beneficial choice for a balanced ketogenic lifestyle. Relying on them can perpetuate sweet cravings, potentially disrupt gut health, and may not align with the overarching goal of improving metabolic function. The occasional diet soda is unlikely to derail your progress, but the best strategy is to prioritize natural, unsweetened alternatives like water, coffee, and tea. This approach supports your health goals while helping you fully break free from sugar dependency and its psychological grip.

For more in-depth information on diet soda and ketosis, you can consult sources like Everyday Health.

Frequently Asked Questions

No, diet soda generally does not kick you out of ketosis because it contains no carbohydrates or calories. Your body needs a certain level of carb restriction to produce ketones, and zero-carb drinks do not interfere with this process.

Some studies indicate that artificial sweeteners may negatively impact the composition of gut bacteria, which can be a concern for overall metabolic health. This is one reason why many keto experts recommend limiting their consumption.

Yes, for many people, regularly consuming artificially sweetened beverages can keep sugar cravings active or even intensify them. The sweet taste can trick your brain and body into wanting more sweet things, potentially making adherence to the diet more difficult.

The best drinks include plain water, sparkling water, unsweetened tea, and black coffee. You can also use small amounts of natural keto-friendly sweeteners like stevia or monk fruit extract for flavor.

Coke Zero is technically okay on keto in moderation, as it contains zero carbs and calories. However, its artificial sweeteners (aspartame and acesulfame potassium) are a point of contention for health purists and may affect cravings or gut health.

Many zero-sugar energy drinks are compatible with keto, but you should always check the label for potential hidden carbs and ingredients. Be mindful of the caffeine content, as excessive intake can also have side effects.

Yes, natural sweeteners like stevia and monk fruit extract are generally preferred by keto dieters over artificial options. They do not raise blood sugar or contain carbohydrates. Always check labels to ensure the product does not contain fillers or added sugars.