WHAT CAN I DRINK ON A KETO DIET

Drinks like juices, sodas, and creamy coffees are high in calories and sugar. They tend to add
extra sugar to our diet and increase the chances of gaining excess fat. Sodas and juices are
usually high in carbohydrates. Such drinks are not good if a person is following the keto diet. A
Keto diet includes food items having low carbohydrate and high-fat content to reach the ketosis
state. Such drinks create a hindrance to achieving ketosis. But then people mostly ask that what
can I drink on a keto diet?
On a keto diet, a person can choose drinks from a wide range of options such as:
 Plain and sparkling water 
 coffee and Tea
 Caffeine-free diet soda
 Low carb dairy drinks
 Keto smoothie
 Keto based alcoholic beverages
 Low-carb energy drinks

It is crucial to stay hydrated on a keto diet, especially in the beginning days of keto. It holds
special significance because the keto diet is low in carbohydrate intake and high in fat
consumption. The body switches the energy-producing mechanism from carbs to fat to attain
ketosis. Meanwhile, all the body stores of carbohydrates in the form of glycogen start to deplete
too. Each carbohydrate molecule holds a molecule of water. It leads to lesser water weight in the
body. Furthermore, the keto diet also eliminates processed food from the diet that is high in
sodium. Dehydration also disturbs the electrolyte balance of the body and leads to water
retention.
So, hydration is crucial in the initial days of the keto diet because the body replenishes
electrolytes and stored water due to the ketosis process.
Drinks to avoid on a keto diet
Avoid all sorts of sugar-sweetened drinks like soda and fruit juice, even 100 percent juice,
because juices contain sugar and carbs. Dairy milk is also high in carbs and sugars, especially
lactose-sugar. So it is not a keto-friendly choice. Skip or limit diet drinks and avoid artificial
sweeteners as they may negatively affect blood sugar.
Is Diet Coke a good option on keto?
Diet Coke is called diet soda, is technically keto-compliant. But, they may lead a person to crave
more. Studies suggest that these artificially sweetened sips might trick the body into craving.
When the body realizes it isn't, it might lead to overeating.

DRINKS ALLOWED ON A KETO DIET

Here is a simplified list of various keto-friendly drinks from which you can choose:
Water
Water is an essential liquid for the survival of humankind. Without water consumption, no one
living being can survive more than three days on earth. Similarly, when we talk about any diet,
especially keto, water holds special significance. Try to consume it in larger quantities to mask
the carvings.

Sparkling water
Sparkling water is the version of a soda beverage. It is a zero-calorie beverage having bubbles in
it. It can be consumed as plain and is also available in different fruity flavors.
Coffee and Tea
It is not easy to leave Tea or coffee if a person is addicted to caffeine. Consuming such
caffeinated drinks on the keto diet causes no problem, but one must ensure that these drinks don't
add any sugar to them.

Alternatives for juice

Fresh fruit and vegetable juice might are loaded with much sugar and some content of fiber too.
So, these are not a good option for keto drinks. Vitamin zero water is the alternative to fresh
juice. But, a person must read the label before purchasing any such alcohol because there are
chances for hidden sugar in such drinks.

Dairy alternative
As dairy products are restricted food items on the keto diet due to available sugars, alternates of
dairy are the best option in such cases. Almond milk, coconut milk, and hazelnut milk are
available options that a person can easily choose as a milk alternative.
Energy drinks
Energy drinks available in the market are rich in sugars, just like soda. But, marketers have also
introduced low-carb or zero-sugar energy drinks, but it does not mean that they are low in carbs
or sugars. Always read nutrition facts and labels carefully before purchasing such energy drinks.
Sugars are mentioned as other names, including maltose, lactose, galactose, which an ordinary
person cannot understand.

Keto smoothies
Keto smoothies are the best source of drinks that are highly consumed in mid-day or evening
snack time. However, fruits keto diet restricts some fruits. But, people can use some low-carb
fruits and vegetable options like berries and spinach to make a smoothie using low-carb or milk
alternatives and fats like avocado, egg yolks.

Keto alcohol
Alcohol being high in carbohydrates and sugars is severely restricted in a keto diet. But, keto-
friendly alcohol is also available for people who cannot leave alcoholic drinks. Light beer,
unsweetened wines, and hard liquor are keto-friendly options to consume in moderation. 
CATEGORIES
There is still a long list of drinks that a person can consume on a keto diet. We categorize them
into four types:
1. Hot drinks
2. Soft drinks
3. Juices
4. Alcoholic beverages

1.     Hot drinks

Hot drinks include Tea, coffee, and herbal teas. These are all keto-friendly but, one must keep an
eye on the additives like honey, sweetened creams, flavoring syrups, and milk which might make
them the worst option for keto. Try to avoid all such extra additives in hot drinks if you are on
the keto diet.

Black or Green Tea

Tea is one of the most favorite caffeinated drinks among people of the Asian region containing a
negligible amount of carbs. It has even less than one gram of carb in one cup. So, Tea is a good
option as a keto-friendly drink.
Black Tea is the most common form of Tea in the world. It composes aged tea leaves that give it
a specific dark color and robust flavor. On the other hand, green Tea is made up of fresh leaves
and provides a floral and lighter color. White Tea is composed of young tea leaves that give a
mild and delicate flavor. These are all the best options as keto drinks.
Green Tea also provides many health benefits and is considered a powerful antioxidant. It
contains epigallocatechin gallate (EGCG) that acts as protection against cancer and heart
diseases.
Coffee
Coffee is another highly consumed hot drink and is a safe option for a keto diet. People enjoy
coffee as hot or in iced form. Coffee contains caffeine which provides alertness and boosts the
metabolism. Coffee contains polyphenols and antioxidants that help in losing weight. Coffee can
be made more keto-friendly by adding cream or fat like in frappuccino. Coffee is zero in calories
and also low in carbs.

Herbal teas
Herbal teas are also keto-friendly drinks and consist of a minor amount of carbs. Herbal teas are
a fusion of dried herbs and flowers such as chamomile, peppermint, hibiscus, e.t.c.,
Herbal teas provide various health benefits to the body includes weight loss, removing toxins
from the body, and also help relieve stress from the body leading to good sleep.
2. Soft drinks
Soft drinks include sodas and beverages and are high in sugars and carbohydrates. These drinks
also contain artificial sweeteners and, additive food colors impart detrimental effects to health.
But, still, there are some keto-friendly options available in the soft drinks category including,
alternative diet sodas and sparkling water. 

Alternative diet sodas

Soda beverages include sugars and artificial flavors in large amounts. So, these beverages are not
keto-friendly drinks. Marketers launched keto-friendly options in the name of diet Coke or Diet
Pepsi. These drinks claim that there is no natural sugar or carbohydrate content in them and are
keto-friendly. But, in-depth research revealed that they include many artificial sweeteners like
sucralose and aspartame that induce sugar cravings.
These artificial sweeteners also produce a negative effect on health. Naturally, derived
sweeteners like stevia and erythritol are zero-calorie sweeteners having lesser detrimental effects
on health.

Sparkling water
Sparkling water is a carbonated drink derived naturally from mineral springs. Carbon dioxide is
infused in them during the manufacturing process. There are a lot of flavors available in the
sparkling water range. The positive side is these all flavored sparkling water is unsweetened.
Thus, this drink is an excellent low-carb and keto-friendly choice.

3. Juices
Juices having fruit pulp and fiber content are a restricted food item on a keto diet. But there are
some keto-friendly options too.
Fruit juice
Fruits contain a lot of natural sugars like fructose and fiber content which are not keto-friendly
options. And fruit juices also contain pulp and sugars, thus are not keto-friendly options. But,
fruit like lemon and lime juices contain fewer carbs and are full of flavors. A person can mix
them in plain water or iced drinks to create a strong taste and aroma. 
Vegetable juice
Some low-carb vegetables can be used in making juice and are thus keto-friendly options.
During juice preparation, peels containing fiber and carb content are removed. Thus, no-carb or
fiber is left in juice unless a person decides to consume pulp. Keto-friendly vegetables used as
juice are cucumbers, spinach, kale, and celery.  
Vegetable juices are also present in canned or bottled form in stores. Make sure to check and
read the labels carefully to avoid any added sugars in the form of maltose, lactose, or galactose.
Food labels mentioning ten grams of carbs per serving are inappropriate for the keto diet.

Milk alternatives
Fresh milk is not a keto-friendly drink and is a restricted item in the keto diet. It contains natural
sugar in the form of lactose thus, making it an unfit choice for keto. But, milk alternatives
derived from plant sources are considered keto-friendly. These include almond milk, coconut
milk, macadamia milk, and flaxseed milk. These products are of great use as keto drinks unless
they are in unsweetened form.
4. Alcoholic beverages
Alcoholic beverages are the biggest hindrance when a person is on a weight loss diet such as
keto. But, there are some alcoholic beverages that a person can consume in moderation without
affecting ketosis.
Low carb beer
Beer is a type of alcohol made up using wheat. The end product is in the form of beer which is
not appropriately fermented into ethanol. This drink contains a large number of sugars and carbs.
Thus, they are unfit for the keto diet. An alternative for this is light beer. It is made up using less
wheat and requires a longer fermentation process that converts sugar into alcohol. Thus, a person
can consume light beer during the keto diet in moderation.

Hard liquor
Hard liquor includes vodka, whiskey, rum, and tequila. All these drinks are carb-free and an
appropriate option for the keto diet. But sometimes, these alcohol-based drinks are infused with
sugars and flavored liquors, making them unfit for the keto diet. Try to drink hard alcohol
without using any carb mixer or sugars. 
Low carb hard seltzer
Low carb hard seltzer is also a low carb option and a good option for the keto diet. This choice of
keto-friendly drinks also includes flavored seltzer water and sparkling water. There are also
gluten-based options in this range, so always check labels carefully if you suffer from gluten
intolerance. 

TYPE OF ALCOHOL SERVING SIZE CARB CONTENT

Rum 1.5 ounces (44 ml) 0 grams
Vodka 1.5 ounces (44 ml) 0 grams
Gin 1.5 ounces (44 ml) 0 grams
Tequila 1.5 ounces (44 ml) 0 grams
Whiskey 5 ounces (148 ml) 3-4 grams
Red wine 5 ounces (148 ml) 3-4 grams
Light Beer 12 ounces (335 ml) 3 grams

Low-Carb Mixers
Low-carb mixers are available which are added into drinks to make them sweet like in energy
drinks, juices, soda and convert them to high-calorie drink from carb-free drink. Always opt for
low-carb mixers like diet soda, zero coke, sugar-free tonic water, seltzer or powdered flavors.
These keep the drinks keto-friendly.
Avoid the drinks having high carb content.
Type of drink Serving size Carb content
Margarita 1 cup (240 ml) 13 grams
Bloody Mary 1 cup (240 ml) 10 grams
Whiskey sour 3.5 ounces (105 ml) 14 grams
Sangria 1 cup (240 ml) 27 grams
Pina colada 4.5 ounces (133 ml) 32 grams
Cosmopolitan 3.5 ounces (105 ml) 22 grams
Regular beer 12-ounce (335 ml) 12 grams
Detailed carb-count list for common drinks
In a strict keto diet, carbohydrate content is kept extremely low as close as 0 to attain the state of
ketosis. For this purpose, fruits and vegetables are also restricted. Here, is a detailed list of drinks
having number of carbs with servings.
 DRINK NO. OF CARBS SERVING
Water 0 1 cup
Water with lemon 0 1 cup
Tea 0 1 cup
Keto iced tea 0 1 cup
Coffee 0 1 cup
Diet soft drink 0 250 ml
Wine 2 5 oz-14cl
Almond milk 2 8 oz-25cl
Coconut water 9 1 cup-24 cl
Vegetable juice 11 1 cup-24 cl
Milk 11 1 cup-24 cl
Soy milk 12 1 cup-24cl
Beer 13 12 oz-35 cl
Caffe Latte 15 12 oz-35 cl
Orange juice 26 1 cup-24 cl
Energy drink 28 8.4 oz-25 cl
Vitamin water 32 12 oz-35 cl
Sweetened iced tea 32 12 oz-35 cl
Soft drink 39 12 oz-35 cl
Smoothie 36 12 oz-35 cl
Frappuccino 50 12 oz-35 cl
Milkshake 60 10 oz-30 cl

Related Questions
What drinks are allowed on a keto diet? Drinks like tea, coffee, and herbal tea without sugar
and sweeteners are keto-friendly options.
Can a person consume Coke Zero on keto? Coke Zero does not contain any sort of calories or
carbs. It mean it can be enjoyed in keto diet. But, consuming excess Coke Zero is not a good
option and it is linked to adverse health effects.
What drinks are avoid on a keto diet? Drinks like beer, cocktails, and wine coolers are not
allowed on a keto diet as these drinks are full of carbs and sugar content.
Can a person drink orange juice on a keto diet? Fruit juices without any fiber and pulp are
allowed on a keto diet. But, fruits having high-glycemic index are not a good option for keto diet.
Is milk allowed on a keto diet? All sort of dairy products are restricted on a keto diet as they
contain lactose sugar. Carbohydrates and sugars are hindrance to reach ketosis thus, dairy
products are not allowed.
How much water is allowed on a keto diet? During a keto diet, a person should consume
minimum two liters of water on daily basis.