Feeling thirsty and you are keto diet. What should drinks? If you are on a keto diet then you might be very focused on what to eat and what to drink.
Well before anything drink, you should know that a ketogenic diet means that your body in ketosis and your body fulfill energy requirements from ketones. That means your body burns fat for energy.
So never drinks that contain carbohydrates. The ideal drinks for a ketogenic diet are water which contains zero carbohydrates and calories, and you have to give up soft drinks, alcohol, and snacks.
However, there are plenty of low-carbs beverages including some alcoholic beverage. You can enjoy them even if you are on a ketogenic diet.
So in this article, you will learn some best and worst keto-friendly drinks, believe me, you will not miss your previous drinks.
1. Water
Water is always good drinks for it doesn’t matter if you are on keto or not. It contains zero carbs and calories. So drinks water as much as you can.
Carbohydrates stores water but when you are in ketosis, carbohydrates eliminates and the water level also decreases. To increase water in your body you need to drink more water than usual.
On ketosis you often crave, this is maybe due to dehydration.
When fat broke down it needs more water than carbohydrates. So make sure you are drinking enough water. [1]
If you are feeling dizziness, fatigue or flu-like symptoms then the water becomes more important for you this is due to dehydration.
How much water should drink?
You should drink 2.5 to 3.5 liters water if you are an adult.
But water in consumption depends upon several factors like age, diet, etc. keep water nearby you.
How to drink water?
Avoid adding any flavor in the water. It is recommended that you are drinking pure water. But you can add lemons if you want to. Don’t add sugars obviously you are cutting carbs.
Add a pinch of salt in water it will help the body retain water and also make taste better.
If your aim to lose weight than add some drops of raw apple cider vinegar it will speed up your weight loss.
2. Keto-friendly alcohols
There are many low carbs alcohols option available. Good news for you is that pure form of alcohol such as tequila, rum, vodka, and whiskey contain 0g carbs.
You can drink these drinks straight.
Some variety of beers contain low carbs usually up to 5g per serving depending on your glass size.
I. Low carbs wines
Dry wines are acceptable when you are on a keto diet. These usually contain 1-2g of carbs per 150ml (5 ounces). In keto diet, your carbs intake should restrict to less than 20 carbs per day. So a glass of wine occasionally fine but it is recommended not drinks more than a glass of wine per day.
Some common Keto-friendly wines
| Name | Value per servings (148 ml) |
| Zinfandel | 4.2 |
| Sauvignon Blanc | 3 |
| Chablis | 4 |
| Chardonnay | 3.2 |
| Cabernet Sauvignon | 3.8 |
| Pinot Grigio/Colombard | 3 |
| Buttery Chardonnay | 3.2 |
| Red wine | 3-4 |
| White wine | 3-4 |
Source
USDA Food Composition Databases click here
Wines you should avoid
You should avoid dessert wines because in this fermentation is stopped earlier such as madeiras, most sherries, and sauternes. So it contains more amount of sugars than dry wines.
II. Low carbs cocktails
The pure form of alcohol contains almost zero carbs because distill process removes almost all sugar. You can consume these “straight” or for flavor, you can add some low-carbs mixer.
Some Keto-Friendly cocktails
| Name | Value |
| Rum | 0 g |
| Vodka | 0 g |
| Gin | 0 g |
| Tequila | 0 g |
| Whiskey | 0 g |
Source
USDA Food Composition Databases click here
III. Some low carbs beers
Beers contain considerably more carbs than other liquors but if you miss beer flavor then good news for you. Best beers for keto diet followers are light beers. They are always lower in carbs than regular beers.
Light beers 1g per 100g
Alcoholics drinks to avoid
Not all the alcoholics drinks are keto-friendly. Some of them contain too many carbs.
Cocktails and drinks usually contain high carbs especially sugary drinks like juice, sweeteners, etc.
Some drinks you should avoid
- Margarita
- Bloody Mary
- Whiskey sour
- Sangria
- Piña colada
- Cosmopolitan
- Regular beer
3. Some low carbs mixers
Most of the mixers like soda, sweeteners, and energy drinks are very high in carbs. But luckily there are some low arbs mixer also available such as sugar-free tonic water, diet soda, and powdered flavor packets.
These mixers are low in carbs and can make a better taste of the beverage.
- Seltzer
- Light cranberry juice cocktail
- Sugar-free tonic water
- Diet cranberry juice cocktail
- Diet soda
- Crystal Light drink mix
Check here their Calorie value click here
4. Tea and coffee
Most of the people drink at least a cup of tea every day.
Teas contain vitamins and minerals but in small quantities called Phytochemicals. Phytochemicals are the special component of the plants that provide health benefits.
Phytochemicals contain numbers of anti-oxidants such as anthocyanins, flavonoids, polyphenols, epigallocatechin gallate (EGCG), and other catechins.
There are many types of tea. No matter what kind of tea you are drinking. Make sure you are no adding sugar to it.
Best keto-friendly teas
- Green tea
- Black tea without sugar
- Butter tea
- White tea
- Oolong Tea
- Herbal teas
You can drink almost all types of teas because they are mainly made of leaves or roots of the plant. They are all keto-friendly but don’t add sugar or milk in tea.
The tea you should avoid
- Premixes tea
- Iced teas
- Milk and sugar added teas
Recommended for your
The Ketogenic Diet – Evidence-Based Complete Keto-Guide For Beginners
5. Some other beverage
There are many other types of commonly used drinks. But before drinking any beverage first know the carbohydrate content in beverages. If it contains 5g or more carbs don’t drink it. It’s not keto-friendly.
But if it contains less than 5g and more than 1g then drink only in 1 or 2 servings.
Some keto-friendly common drinks
- Water with lemon 0 g
- Coffee added milk 1-3 g
- Diet soft drinks 0 g
- Unsweetened almond milk 2 g
- Fruit-Infused Water 2 g
- Bone Froth 2 g
- Bulletproof coffee 2-3 g
Drinks you should avoid per 100
- Milkshake 17 g
- Smoothie 15 g
- Frappuccino 13 g
- Soft drink 19 g
- Orange juice 13 g
- Regular soda 12 g
- Beers 6 g
- Milk 19 g
Source USDA Food Composition Databases click here
How much beverage you should drink on the keto diet?
Some beverage contains 0g carbs such as cocktails but it doesn’t mean you include them in your routine.
Even zero carbs contained beverage can be rich in calories that means these are rich in calories with too little or no essential nutrients.
These drinks especially alcohols provide calories that suppress fat burning and increase fat storing eventually leads to weight gain.
If you are on keto-diet for weight loss then you should stay away from alcohol because it will slow down your weight loss.
Drinks that contain zero carbs will help you to stay in ketosis but these can contain calories which may slow down your fat burn rate.
So use these drinks only occasionally except water.
Alcohol intake for women is one drink per day and for men is two drinks per day is enough. [2]
Conclusion
On a keto diet, there are a number of low-carbs alcoholic and non-alcoholic drinks are available. Some beverage contains zero carbs. But some of them also contain lots of calories.
If you are taking too many calories it can reduce weight loss speed.
Before drinking anything make sure how much calories you are taking.