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15 Keto Drinks to Try on Your Diet
Keto Diet

15 Keto Drinks to Try on Your Diet

HR_author_photo_Edibel
Written by Edibel Quintero, RD | Medically reviewed by Medically reviewed by Rosmy Barrios, MD check
Published on 2022 September 19
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10 min

Finding the right beverage can be tough on the keto diet, but there are actually plenty of options to choose from. You’re bound to discover the perfect drink for your taste. We provide the 15 best keto drinks and explain why staying hydrated is very important for the keto diet.

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Not knowing what to drink on the keto diet can be frustrating.

There are lots of delicious beverages that can spice up your diet, aside from plain water. Consuming low-carb drinks is very important for maintaining ketosis. Some people might forget that certain beverages still contain carbohydrates and can ruin their fat-burning progress. 

You might also want to find keto-friendly alcohol to have one evening.

From simple cups of tea to sweet wine, you’re bound to discover something that suits your dietary needs. Plus, all of these drinks have no more than 5 net carbs!

In this article, you’ll discover the top 15 keto drinks to try when losing weight.

Keto Drinks – Why Is It Important to Stay Hydrated on Keto?

During the ketogenic diet, you’ll lose more salt, meaning the body cannot retain lots of water. Not drinking enough water may lead to dehydration and slow down future weight loss results. Hydration is key to fueling the fat-burning mechanisms in your body.

People who eat low-carb foods typically have a lower sodium intake. Salty diets are never good for your long-term health, but low sodium levels can cause unwanted side effects. Hyponatremia occurs when the body loses too much salt, triggering headaches, nausea, and muscle cramps. 

To prevent or overcome this health condition, drink lots of water throughout the diet. Water is important to have regardless, even when you’re not trying to lose weight. Men typically need 12 cups of water a day (3,000ml), and women need 9 cups (2,200ml) to function properly. 

Since the keto diet can dehydrate you, it’s worth drinking more water than the average daily recommendation. This may stop the body from losing too many essential fluids. Entering ketosis also produces ketones – chemicals that cause water loss through frequent urination. 

Just remember that dehydration hinders your ability to lose stubborn weight. You’ll have poor digestion, metabolism, and motivation. If someone doesn’t have the energy to exercise, they are more likely to burn fewer calories and binge eat to fuel their fatigued bodies.

What Can Sweeteners Be Used on Keto?

You should use natural sweeteners when adding more flavor to drinks. Some of these sweeteners might be stevia, sucralose, erythritol, xylitol, and monk fruit. All of those options contain minimal calories and carbs that won’t disrupt the ketosis state. 

Any type of natural sweetener can hugely benefit the ketogenic diet. You should always check the carb content in each product, as this can prevent disruptions to the fat-burning process. Just make sure to avoid maltodextrin, honey, coconut sugar, dates, and other forms of sweet syrup. 

Stevia is probably the best choice when it comes to sweetening drinks or desserts. The stevia rebaudiana plant contains many important amino acids supporting weight loss. One of those amino acids, glutamic acid, is known to reduce upper belly fat and lower blood sugar levels.

This natural sweetener also contains 1 gram of carbs in a single packet (1g). You don’t have to worry about it ruining ketosis or raising your blood sugar after consumption. Stevia is great to have in tea, plain coffee, sports drinks, bulletproof coffee, and even keto-friendly shakes. 

15 Best Keto Drinks

There are lots of healthy drinks you can have when following the ketogenic diet. Some of these drinks can make breakfast more enjoyable, while others may suit your evening cravings. If you plan on buying some from the grocery store, check the nutritional label for the carb content. 

Let’s take a look at the 15 best keto drinks for your diet:

#1 Water

Water is the most obvious beverage, but you need it to function properly and replenish electrolytes. People can’t lose that stubborn weight if they don’t reach adequate amounts of hydration. No matter how much water you drink, it holds zero calories, sugars, or carbohydrates.

The popular saying “drinking water is essential to a healthy lifestyle” perfectly describes the benefits. Your brain is influenced by water intake, so not getting enough could lead to poor concentration and depleted energy levels, which isn’t good for a weight loss routine.

As mentioned before, 9–12 cups of water are required when following the keto diet. You should probably have even more to prevent keto flu symptoms like headaches. Also, how much water you drink during keto depends on your performance, lifestyle, dietary needs, and age. 

#2 Keto Cycle shake

Keto Cycle created a drink supplement that can fuel ketones in your body. Both the tasty vanilla and chocolate flavors have a unique complex containing collagen, MCT oil, and electrolytes. These ingredients help you get into ketosis faster while still balancing out your energy levels. 

This FUEL shake is designed to support ketosis and not ruin it. One serving holds 80 calories, 5g of healthy fat, 4g of carbs, and 7g of protein. You can easily mix 17g of the powder supplement with 8fl oz of water to form your own keto-friendly shake.

There’s an option to buy two supplement tubs for $119.97 while getting the third one for free. People who want to continue the keto diet for a few months can stock up on this shake. Keto Cycle FUEL is sugar-free, gluten-free, and suits anyone eating low-carb foods.

#3 Sparkling water

Sparkling water is a carbonated beverage that contains dissolved carbon dioxide gas. 

People usually prefer drinking this over plain tap water, as it’s more enjoyable and almost tricks your mind into thinking it’s flavorsome. The health benefits are still similar to drinking normal water. For example, it prevents dehydration, relieves digestive issues, and makes you feel full

This carbonated drink also has no calories or carbs. It won’t disrupt ketosis or raise your blood glucose levels. However, just be aware that some sparkling waters are flavored. They could contain hidden sweeteners, so always check the label to make sure they’re still carb-free.

#4 Tea

Some people can’t live without tea, making this a perfect choice for your hot morning or evening beverage. You might be wondering – can I add my usual sugars and milk? Unfortunately, you can’t, as this will raise the carb content and make it unsuitable for the ketogenic diet. 

Certain keto-friendly drinks come with sacrifices. This includes the average tea, which might not appeal to everyone. You can swap semi-skimmed milk with unsweetened almond milk. Again, this is where stevia comes in handy, especially if you like your hot beverages sweet. 

You could also have green tea, black tea, or iced tea. All of these have minimal carbs and can benefit your weight loss journey. Studies have tested green tea for weight loss, which can strengthen the metabolism and encourage your body to burn more calories throughout the day.

Other milk alternatives include coconut milk, cashew milk, and soy milk. Sugar-free syrup might be an option if it contains no more than 5 carbs. Just remember to choose natural sweeteners over artificial sweeteners, as you don’t want to disrupt the natural ketones in your system.

#5 Coffee

Coffee is another great beverage to have in the morning or at night. 

Some people opt for plain black coffee when avoiding added sugar and milk. A cold brew of black coffee may also increase thermogenesis, leading to a strengthened metabolic rate. Keto dieters usually consume low-carb drinks that contribute to the fat-burning process.

If you do make normal coffee, refrain from using dairy milk, artificial sweeteners, and flavored syrups. You could use heavy cream to thicken the coffee and give it that sweet taste. Heavy cream is full of healthy fats that not only reduce hunger but also boost your energy levels.

#6 Bulletproof coffee

Now, bulletproof coffee might sound like an intense drink to have. This morning beverage was designed to replace a carb-heavy breakfast, making it suitable for the ketogenic diet. It contains grounded coffee beans, unsalted grass-fed butter, and medium-chain triglyceride (MCT) oil. 

All of these ingredients contain healthy fats that prevent hunger cravings and promote strong concentration. Since it doesn’t have many carbs, you can drink it without reaching the daily carb limit. Of course, there are also downsides to drinking this beverage every single day.

Even though bulletproof coffee has some good fat, it also has saturated fats that will raise your cholesterol levels. Drinking more than one a day could seriously impact your health in the long term. Just consume this low-carb beverage once every 7 days to avoid the physical risks. 

#7 Almond milk

Almond milk is a low-calorie drink full of important nutrients.

Just one cup of almond milk contains calcium, phosphorus, iron, vitamin D, and magnesium. People often claim that magnesium is great for fat loss, as it boosts metabolism and energy function. A fast metabolism means you’ll burn more fat while sticking to the strict keto diet. 

You can also add this milk to low-carb cereals and baking treats. Other benefits include stronger bones, reduced risk of heart disease, better brain function, and glowing skin. 

#8 Diet soda 

Diet sodas are perfectly fine to have on the ketogenic diet. They have 0g of carbs, sugars, and saturated fats. A can of diet soda usually contains carbonated water and a natural sweetener to enhance the flavor, so always read the label before you buy this drink. 

#9 Flavored water

Flavored water is another keto-friendly option that can keep you hydrated. You have to choose products that are low-carb and still contain high concentrations of water. Some flavored waters use natural fruit juices when adding a sweet taste to the plain beverage. 

Just be aware that companies can still include extra sugar that raises the carb count. This is why you should check the label, even when the product claims to be sugar-free. 

#10 Sports drinks

Sugar-free sports drinks or energy drinks usually contain zero carbs. However, this depends on the brand, as most energy drinks have added sugars. To maintain the keto lifestyle, look for beverages that have zero-calorie sweeteners or a very low amount of net carbs.

Also, be wary of your caffeine intake for the day, especially if you already drink coffee and tea. For example, in 8fl oz of a sugar-free energy drink, there is 77mg of caffeine. You should never go beyond the 400mg limit, as it could produce unwanted side effects. 

#11 Low-carb beer

There are plenty of low-carb, keto-friendly beer options. You can still enjoy alcoholic drinks when following the ketogenic diet. Always make sure to check the carb content for each beer, as some of them could contain high amounts of sugar, including ones with more added flavors. 

#12 Hard liquor

Yes, hard liquor can still be enjoyed on a hot summer day. You don’t have to worry about the grams of carbs, as most liquors don’t really contain much at all. Tequila, rum, vodka, whiskey, and certain gins are good choices, but you can’t mix them with fruit juice or normal sodas.

It might also be tempting to drink these alcoholic beverages with cocktails. For example, some people add vodka to orange juice and other fruit juice, which increases the total net carbs. Avoid mixing and always go careful when drinking hard liquor straight or with sugar-free diet sodas.

#13 Low-carb hard seltzer

Low-carb hard seltzer is a type of alcoholic beverage made with seltzer, alcohol, and fruit flavorings. You can buy low-carb options that don’t contain extra sugar or syrups. Good options include White Claw, Michelob ULTRA organic seltzer, and Cutwater Lime Tequila Soda.

#14 Coconut water

Coconut water may aid weight loss on the ketogenic diet. Most coconut waters contain too many saturated fats and carbs, so always find options that are keto-friendly. You can do this by reading nutrition labels and checking the total grams of net carbs for each beverage.

There are minerals like potassium, manganese, zinc, and phosphorus in coconut water. Zinc can strengthen both thyroid and metabolic functions, leading to a reduction in body fat. If you need better body weight management, drink low-carb coconut water every other day.

#15 Wine

You can’t end the night without a nice glass of wine, right?

Merlot, Cabernet Sauvignon, and Chardonnay are some low-carb alternatives. Keto-friendly wines might be hard to find, as they often contain high amounts of net carbohydrates. Alcoholic beverages retain residual sugar after being made, so be careful with which wine you drink. 

A Word From Our MD

Finding the right drink doesn’t have to be challenging on a low-carb diet. Beverages like water, sparkling water, and hot tea are still great for carb lovers. Just remember to check the grams of net carbs for each product, as this prevents you from accidentally ruining the ketosis state.

Even though some of these keto-friendly drinks don’t contain carbs, they might not always be healthy to have every day. Energy drinks or flavored sparkling water can still cause unwanted bloating, especially in those who suffer from irregular bowel movements and serious constipation.

Speak to a registered dietitian if you want more nutritional information. They can tell you what energy drinks are the best for your health. You could also gain advice about how to order coffee from coffee shops, as you don’t want those high-calorie sweeteners and milk.

Conclusion

So, what are the top keto-friendly beverages?
You should probably stick to having water, the Keto Cycle shake, or plain black tea and coffee. These keto-friendly options won’t disrupt ketosis and ruin the fat-burning process. Just remember to avoid whole milk, syrups like sugar-free vanilla syrup, and diet drinks with carbs.

HR_author_photo_Edibel
Written by
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
Medically reviewed byRosmy Barrios, MD
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