What drinks can I have on Atkins?

October 21, 2025 •

4 min read

Proper hydration is crucial on any diet, and for those following the Atkins plan, knowing what beverages are safe is essential. Your body releases a lot of water and electrolytes during the initial low-carb phase, making it vital to know what drinks can I have on Atkins to replenish fluids and manage the transition effectively.

Quick Summary

This guide provides a comprehensive overview of the acceptable beverages on the Atkins diet, including water, coffee, tea, and diet sodas. It also outlines which drinks to avoid, offers tips for hydration, and discusses the role of alcohol in later phases of the plan.

Key Points

Water is Priority One: Plain water is your primary source of hydration on the Atkins diet, with no carbs or calories.
Unsweetened Coffee and Tea: Black coffee, green tea, and herbal tea are acceptable, but avoid adding sugar or high-carb dairy.
Diet Soda in Moderation: Diet sodas with non-caloric sweeteners are allowed, but some prefer to limit their intake to avoid sugar cravings.
Low-Carb Alcohol After Induction: In later phases, distilled spirits with sugar-free mixers or dry wines can be consumed in moderation, but they can slow fat burning.
Avoid Sugary Drinks: Steer clear of fruit juices, regular sodas, and sweetened beverages, which contain high amounts of sugar and carbs.
Stay Hydrated During Transition: Replenish fluids and electrolytes, especially during the initial 'keto flu' period, by drinking plenty of water or bone broth.

The Foundation: Water and Carb-Free Refreshments

When following a low-carb diet like Atkins, water should be your primary beverage of choice. It is calorie-free, carb-free, and essential for every bodily function. Hydration is especially critical during the initial phases of Atkins, known as Induction, to help your body flush out toxins and adjust to a fat-burning metabolism. Dehydration can lead to fatigue, headaches, and muscle cramps, commonly referred to as the 'keto flu'.

Flavorful Ways to Hydrate

While plain water is best, you can add flavor without adding carbs. Consider adding a squeeze of lemon or lime juice to your water for a zesty twist. Unsweetened sparkling water and flavored seltzer waters are also excellent options for those who enjoy a little fizz. Always read the label to ensure no sugar has been added. Clear broths, such as bone broth, are another great option. They can help replenish sodium and other electrolytes lost during the initial stages of carbohydrate restriction.

Coffee, Tea, and Other Warm Drinks

Good news for coffee and tea lovers: these beverages are generally acceptable on the Atkins diet, provided they are consumed without added sugar.

Coffee: You can enjoy your coffee, whether caffeinated or decaffeinated, hot or iced. For a creamy texture, add a splash of heavy cream or unsweetened plant-based milk like almond or soy milk. Avoid sugar and high-carb milk alternatives. The natural antioxidants found in coffee offer potential health benefits.
Tea: Black, green, and herbal teas are all suitable choices. Just like coffee, it's crucial to consume them unsweetened to avoid hidden carbs. Herbal teas offer a wide variety of flavors and are naturally caffeine-free, making them perfect for an evening drink.

Navigating Diet Sodas and Sugar Substitutes

Diet sodas are a common topic of discussion on low-carb diets. While Atkins allows diet sodas sweetened with non-caloric sweeteners, moderation is still advised. These beverages contain no net carbs, but some experts suggest they may still trigger cravings for sweet tastes. Sugar-free tonic water is another option if you enjoy mixed drinks, but be cautious of regular tonic water, which is loaded with sugar.

Atkins Shakes and Convenience Drinks

For those who need a quick and easy option, pre-made Atkins shakes are available. These are specifically formulated to be low in carbs and high in protein, making them a suitable meal replacement or snack. Flavors like chocolate royale, cafe caramel, and strawberry are available. Just be sure to check the nutritional information to ensure it fits your daily carb allowance.

Alcohol and the Atkins Diet

While alcohol is not allowed during the initial Induction phase, it can be reintroduced in moderation during later phases of the Atkins diet. However, alcohol is burned by your body for energy before fat, so it can slow down weight loss.

Safe Choices: Distilled spirits such as vodka, gin, whiskey, and tequila are carb-free. When drinking these, use low-carb mixers like club soda, diet tonic, or flavored seltzer. Dry wines, like pinot grigio and sauvignon blanc, are also relatively low in carbs.
What to Avoid: Steer clear of beer, which is high in carbs, and sugary cocktails, as mixers like juice and regular soda contain a lot of sugar.

Drinks to Avoid on Atkins

To stay on track with the Atkins plan, it's critical to avoid drinks with added sugars and high carb counts. High-carb beverages can easily derail your progress. Avoid the following:

Fruit Juice: While often seen as healthy, fruit juice is packed with natural sugars and carbs. Even 100% juice can contain a significant amount of carbohydrates per serving.
Regular Soda and Sugary Drinks: These are high in sugar and calories and offer no nutritional value. This includes regular sodas, sports drinks, and sweetened teas.
Sweetened Milk and Flavored Milks: Many milk options, especially flavored ones, contain high amounts of sugar (lactose).
Commercial Smoothies: Unless you make them yourself with low-carb ingredients, store-bought smoothies often contain sugary fruits and juices that make them a carb trap.

Making Smart Beverage Choices on Atkins


Drink Type	Carb Count	Best for Atkins Phase	Notes
Water	0g net carbs	All Phases	The essential hydration source. Add lemon or lime for flavor.
Unsweetened Coffee/Tea	0g net carbs	All Phases	Drink black or with heavy cream/unsweetened nut milk. Avoid sugar.
Diet Soda	0g net carbs	All Phases (in moderation)	Sweetened with non-caloric sweeteners. Some prefer to limit intake.
Bone Broth	Very low carbs	All Phases	Great for electrolytes, especially in the beginning.
Dry Wine (Red/White)	~1-2g net carbs/glass	Later Phases (in moderation)	Acceptable in moderation after Induction. Count the carbs.
Distilled Spirits (Vodka, Gin, etc.)	0g net carbs	Later Phases (in moderation)	Use with zero-carb mixers like club soda.
Beer (Regular)	10-15g net carbs/bottle	Avoid	Very high in carbs and should be avoided.
Fruit Juice	High in carbs	Avoid	Extremely high in sugar. Not suitable for low-carb diets.

Conclusion

Navigating the world of beverages on the Atkins diet is straightforward once you know the basic rules: prioritize water, stick to unsweetened coffee and tea, and use sugar-free options cautiously. By focusing on low-carb choices and avoiding sugary drinks, you can effectively manage your carbohydrate intake and support your weight loss goals. Remember to listen to your body and adjust your beverage choices as you progress through the different phases of the Atkins plan.

For more detailed information on the Atkins program, including specific food lists for each phase, you can consult the official Atkins website. https://www.atkins.com/how-it-works/diet-plans/phase-1-induction

Frequently Asked Questions

Yes, diet soda is generally acceptable on the Atkins diet as it is sweetened with non-caloric sweeteners and contains zero net carbs. However, it is recommended to consume it in moderation.

Yes, you can add a splash of heavy cream to your coffee. It is a good source of fat and adds minimal carbs. Unsweetened almond or soy milk are also acceptable alternatives, but you should avoid regular dairy milk and sweetened creamers.

You can drink black, green, and herbal teas, whether hot or iced, as long as they are unsweetened. Always check the label on pre-packaged iced teas to ensure they don't contain added sugars.

During the initial Induction phase, alcohol is not recommended because it can halt fat burning. In later phases, low-carb options like distilled spirits with zero-carb mixers or dry wine can be consumed in moderation.

Hydration is crucial on Atkins because the low-carb nature of the diet causes your body to shed water and electrolytes. Drinking plenty of water helps prevent dehydration symptoms like fatigue and headaches, especially during the adaptation phase.

Yes, Atkins offers specifically formulated ready-to-drink shakes that are low in carbs and high in protein, making them a suitable meal replacement or snack option.

You can add a squeeze of lemon or lime juice to your water for a carb-free flavor boost. Unsweetened sparkling water and clear bone broth are also good alternatives to plain water.