What drinks can you have on a keto diet?

Staying properly hydrated is particularly important on a keto diet, as lower carb intake can lead to shifts in water and electrolyte balance. This guide breaks down exactly what drinks can you have on a keto diet, from basic hydration essentials to low-carb indulgence.

Quick Summary

A comprehensive guide to keto-approved drinks, including water, coffee, tea, and specific alcoholic beverages, while also providing guidance on which high-sugar, carb-loaded options to avoid.

Key Points

• Zero-Carb Staples: Water, black coffee, and unsweetened tea are your hydration base with virtually no carbs.

• Check Your Milk: Opt for unsweetened plant-based milks like almond or macadamia, and use heavy cream sparingly, as regular dairy milk is high in carbs.

• Mindful Alcohol Choices: Pure distilled spirits (vodka, gin, whiskey) are carb-free, but sugary mixers are not. Choose dry wines and low-carb light beers.

• Rethink Diet Soda: While technically carb-free, artificial sweeteners in diet sodas can impact cravings and gut health for some people. Use natural, zero-carb sweeteners instead.

• Avoid Sugary Beverages: Completely eliminate regular sodas, most fruit juices, and sugar-laden cocktails, as they will quickly knock you out of ketosis.

The cornerstone of any healthy diet, including the ketogenic diet, is proper hydration. When you reduce your carbohydrate intake, your body holds onto less water, making it crucial to consciously increase your fluid consumption. Fortunately, a wide variety of beverages are keto-friendly, ranging from simple staples to more flavorful options. Navigating the world of drinks on keto requires attention to sugar and carb content to ensure you stay in ketosis.

The Basics: Zero-Carb Essentials

These are the safe, zero-carb options you can rely on for hydration and energy without worrying about hidden sugars or carbs.

Water

It may seem obvious, but plain water is the best drink you can have on a keto diet. Staying well-hydrated is essential, especially during the initial stages of the diet, to manage symptoms of the "keto flu". For those seeking more flavor, zero-carb, sugar-free water enhancers or a splash of lemon or lime juice can add a refreshing twist.

Black Coffee and Unsweetened Tea

Good news for coffee and tea lovers: both are virtually carb-free and perfectly suitable for the keto diet. These beverages are also known for their potential metabolic benefits and caffeine content.

• Black Coffee: Enjoy it as is, or add a little heavy cream for a richer flavor. Avoid sugar-laden creamers and sweeteners.
• Unsweetened Tea: This includes herbal, green, and black teas. Like coffee, these contain no carbs and offer various health benefits.

Bone Broth

While not a typical thirst quencher, bone broth is an excellent source of electrolytes, which are crucial for staying balanced on keto. It's a warming, savory drink that can help prevent the keto flu.

Low-Carb Dairy and Plant-Based Milks

For those who prefer a creamier beverage, there are several low-carb milk options available. However, it is vital to choose the unsweetened varieties.

• Unsweetened Almond Milk: A popular choice for its low carb count and mild flavor.
• Unsweetened Coconut Milk: Offers a creamy texture and is low in carbs, making it great for coffee or smoothies.
• Macadamia Nut Milk: Another low-carb, high-fat option suitable for keto.
• Heavy Cream: A small amount of heavy cream in coffee or tea adds a satisfying richness without the carbs of regular milk.

Keto-Friendly Alcoholic Beverages

While alcohol should be consumed in moderation on any diet, some options are lower in carbs and can be enjoyed on a keto diet.

• Pure Spirits: Distilled spirits like vodka, rum, gin, tequila, and whiskey contain zero carbs. The key is to avoid sugary mixers and opt for carb-free alternatives like soda water or diet tonic.
• Dry Wine: Many dry red and white wines, such as Cabernet Sauvignon, Merlot, and Sauvignon Blanc, contain relatively few carbs (around 3-4 grams per serving).
• Light Beer: Some light beers are specifically formulated to be lower in carbs, with some options containing as little as 2-5 grams per serving.
• Hard Seltzer: A few brands now offer low-carb or zero-carb hard seltzers, though it's always best to check the label.

The Scoop on Diet Drinks and Sweeteners

Diet soda is technically carb-free due to the use of artificial sweeteners, making it a viable option for many on keto. However, there is ongoing debate about whether artificial sweeteners negatively impact ketosis or gut health. Some studies suggest they can increase sugar cravings. Healthier alternatives include:

• Stevia or Monk Fruit: Natural, zero-carb sweeteners derived from plants.
• Sparkling Water: Naturally flavored options like LaCroix offer a fizzy, zero-carb experience.
• Keto-Friendly Sodas: Brands like Zevia use natural sweeteners and are formulated to be keto-friendly.

Drinks to Avoid on a Keto Diet

To stay in ketosis, it is crucial to avoid beverages high in sugar and carbs. These include:

• Regular Soda: A single can can contain an entire day's worth of carbs.
• Fruit Juice: High in fructose, fruit juice is a sugar bomb that will easily knock you out of ketosis.
• High-Sugar Mixers: Sweet mixers like tonic water, juice, and sugary syrups must be avoided when drinking alcohol.
• Sweetened Milks: All sweetened milk, including dairy and plant-based, should be avoided due to their high sugar content.
• Beer: Most regular beer is high in carbs, earning it the nickname "liquid bread".
• Cocktails and Wine Coolers: These often contain excessive amounts of sugar and syrups.

Comparing Keto-Friendly and Non-Keto Drinks

Drink Type	Keto-Friendly Option	Approximate Carb Count (per serving)	High-Carb Option	Approximate Carb Count (per serving)
Water	Plain Water	0 g	Flavored water with sugar	Varies widely, can be high
Coffee/Tea	Black Coffee	0 g	Caramel Macchiato	30+ g
Milk	Unsweetened Almond Milk	~1 g	Cow's Milk (whole)	12 g
Alcohol	Pure Spirit (Vodka, Rum)	0 g	Regular Beer	10-15+ g
Sodas	Diet Soda (with stevia)	0 g	Regular Soda	30-40 g
Juice	Lemon or Lime Juice (small amount)	<1 g	Orange Juice	25+ g

Conclusion

While the list of drinks you can have on a keto diet may seem restrictive at first, a wide variety of hydrating and flavorful options exist. The key is to prioritize zero-carb basics like water, coffee, and unsweetened tea, and to be mindful of hidden carbs and sugars in specialty drinks, milks, and alcoholic beverages. By making smart choices, you can stay hydrated and satisfied while remaining in ketosis.

Stay Hydrated, Stay in Ketosis: A Guide to Keto-Friendly Drinks

For a deeper look into the low-carb lifestyle, explore resources like Atkins' expertise on low-carb and keto alcohol drinks, which can be found here: https://www.atkins.com/expertise/low-carb-and-keto-alcohol-drinks-what-to-order.

Conclusion

By prioritizing zero-carb basics like water, black coffee, and unsweetened tea, and being mindful of hidden sugars in other beverages, you can easily maintain ketosis while enjoying a variety of flavorful drinks. Moderation is key for low-carb milks and alcoholic options. Knowing what to have and what to avoid empowers you to make smarter choices and support your ketogenic journey effectively.

Frequently Asked Questions

Is diet soda truly keto-friendly?

While diet soda contains no carbs, artificial sweeteners can impact cravings and gut bacteria in some individuals. Some experts recommend opting for natural sweeteners or flavored sparkling water instead.

Can I drink milk on the keto diet?

It is best to avoid traditional cow's milk due to its lactose (sugar) content. Instead, use unsweetened plant-based milks like almond, coconut, or macadamia nut milk, or a small amount of heavy cream.

What's the best way to sweeten my coffee or tea on keto?

For a sugar-free sweet kick, use natural, zero-carb sweeteners like stevia or monk fruit. Avoid traditional sugar and artificial sweeteners like aspartame.

Are there any alcoholic beverages I can drink on keto?

Yes, pure distilled spirits like vodka, whiskey, and gin are zero-carb. Dry wines and low-carb light beers are also acceptable in moderation. Avoid high-sugar mixers and sweet cocktails.

What's a good way to get electrolytes without a sports drink?

Bone broth is an excellent, savory source of electrolytes. You can also use a keto-friendly electrolyte supplement or add a pinch of salt to your water.

Can I have fruit juice on keto?

No, most fruit juices are extremely high in sugar and will take you out of ketosis. Instead, you can add a squeeze of lemon or lime juice to water for flavor.

What are the benefits of drinking bone broth on keto?

Bone broth helps replenish electrolytes lost on a low-carb diet, provides warmth, and can help prevent symptoms of the "keto flu".