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What can you drink on keto? Drinks recommended on a ketogenic diet

When following a ketogenic diet, you should not exceed the recommended carbohydrate intake of 20-30g per day. Importantly, the restriction also applies to the drinks consumed. In this article you will learn what, apart from water, you can drink on a ketogenic diet, what to consider when choosing drinks and which drinks may have hidden carbohydrates.

What to drink on keto: how to choose keto drinks?

When on the keto diet, it is important to make informed choices and read labels when shopping. When choosing products, look for those that are low in calories and contain no carbohydrates (the maximum allowed is 5g per serving). It is essential to avoid carbonated drinks and fruit juices. In addition, focus on products that are unsweetened – both with traditional sugar and sweeteners.

Examples of drinks with carbohydrate content:

  • water, coffee and tea – 0 g,
  • a glass of orange juice – 25 g,
  • 250 ml isotonic drink – 16 g,
  • a can of energy drink – 62 g,
  • a litre of Coca-Cola – 106 g,
  • a glass of red wine – 2 g,
  • sparkling wine (champagne) – 4 g.

The ketogenic diet and the recommended amount of liquids

According to generally accepted standards, a person should consume approximately 30 ml of fluid per kilogram of body weight each day. For example:

  • a woman weighing 55 kg should drink 1650 ml of fluids,
  • a 90 kg man should consume 2700 ml of fluids.

At times of increased physical activity, fluid intake should be higher, as muscles raise our body temperature during exercise, leading to sweating. During training, we should drink an additional 1 litre to 1.5 litres of fluids more.

Why is hydration important on a ketogenic diet?

Taking care of hydration during the ketogenic diet is crucial for the body to function properly – this will make the diet much more effective. At the beginning of the diet, as a result of dietary changes and the switch to obtaining energy from fat, the body loses large amounts of water and therefore essential minerals. Hence, regular hydration is important. In addition, proper hydration

  • supports the absorption of nutrients in the intestines,
  • improves the elasticity of the skin,
  • facilitates the excretion of toxins from the body,
  • increases energy levels,
  • supports our concentration
  • speeds up metabolism,
  • improves sports performance.

Coffee and tea on keto

Coffee and tea lovers can sleep well on the keto diet, as long as they give up the popular additives in the form of sugar or classic cow’s milk. If you want to get the best out of your diet, it is essential to give up all syrups, jams and other “flavour enhancers”, as well as fruit-based teas. On the keto diet, it is advisable to use only black and green tea. Like black coffee, they contain no carbohydrates and therefore have a positive effect on the diet and the weight loss process.

Is it possible to drink coffee with milk on keto?

Can’t imagine coffee without milk? You don’t have to! The ketogenic diet does not exclude this beverage. The most important thing is to pay attention to which milk or milk alternative you want to use. Low-carbohydrate additives will work best. The most common choices are almond milk, cashew nut milk and unsweetened soya milk, as a glass of the liquid contains less than 5 carbohydrates. Fatty coffee cream is also an interesting and healthy alternative. In this case, the carbohydrates are only 1 g per 30 ml of liquid. Fat Expert or flavoured Collagen from BeKeto will also work perfectly.

Can you drink water with lemon on keto?

Don’t like the taste of plain water and want to spice it up with an acidic addition such as lemon? When following keto, this is as much as possible allowed. Lemon is a low-carbohydrate fruit (the juice of one piece is 3 g), and it has many additional positive effects on our body:

  • helps hydrate the body,
  • supports the removal of toxins from the body,
  • reduces uric acid,
  • is an excellent source of vitamin C, which our body needs during a diet.

Can you drink cola zero on keto?

With the popularity of diets, there are many replacements for popular drinks that tempt you with the absence of harmful sugar. This seems like an excellent alternative. However, using sweeteners has its drawbacks – they can increase cravings for sweets or increase insulin levels (and therefore fat storage). In addition, most of them are chemicals that do not occur naturally and have negative effects on the body (e.g. aspartame, cyclamate).

Is it possible to drink alcohol on a ketogenic diet?

Alcohol on keto, as with other reduction diets, is not recommended. However, if you can’t imagine a party without a glass of something stronger, you can indulge in some types of alcohol, even while in ketosis. Of course, you should avoid any drinks with fizzy drinks or sweet juices, but pure vodka, whisky or cognac are alcoholic drinks that you can sometimes indulge in. Also a glass of champagne or white or red wine is allowed.

What can you drink on a keto diet? 10 suggestions for keto drinks

What can you drink on a keto diet? The most popular and preferred fluid on keto should of course be water, especially high-mineralised water, which provides essential nutrients in addition to mere hydration. However, fluids are not just water. It is also coffee, tea, soups and various types of fruit and vegetable juices. Importantly, adequate hydration should be remembered from the very beginning of the ketogenic diet.

Here is a list of popular drinks with low carbohydrate content:

  • Water – a basic, essential hydration drink. It contains no calories, supports the metabolic process, and has a positive effect on skin hydration and firmness. It also regulates blood pressure, relieves headaches and flushes toxins from the body.
  • Coffee – a beverage with a wide range of health properties, such as supporting weight loss, improving mood and reducing the risk of cancer. In addition, coffee contains antioxidants that slow down the ageing process, improves blood circulation, reduces the risk of diabetes, aids concentration and reduces stress.An interesting and healthy alternative is also Bulletproof coffee. This is a high-energy drink that is designed to provide a solid dose of energy, satisfy hunger and supply the body with beneficial fats. The basic recipe involves adding MCT oil to the coffee, but high-quality coconut oil will work just as well.
  • Tea and herbal infusions – lower blood pressure, have a stimulating effect, improve circulation, promote good mood and improve digestion.
  • Keto electrolytes from BeKeto – regular electrolyte supplementation improves overall wellbeing and prevents the negative effects of keto flu such as fatigue, irritability or weakness. Electrolytes also support performance and recovery after exercise.
  • Exogenous ketones from BeKeto – help to produce the ketones necessary to achieve a state of ketosis. In addition, they contribute to efficient ketoadaptation and provide a large dose of energy. In addition, they provide essential minerals such as sodium, magnesium and calcium.
  • Whole milk – is a good base for many milkshakes and a tasty addition to coffee. It provides the body with essential minerals and vitamins. In addition, it is a valuable source of protein.
  • Matcha – is a powdered green tea that aids weight loss, stimulates metabolism, has a positive effect on the nervous system and regulates blood sugar levels, which is important for a ketogenic diet.
  • Vegetable juices – spinach, kale, broccoli, cucumber, celery and other green vegetables in the form of juices combined with healthy fats make a great healthy and diet-supporting ‘snack’. They can be successfully mixed with almond milk, coconut oil or MCT oil. Importantly, they cannot be drunk all at once, but should be consumed gradually to give saliva and digestive enzymes a chance to form, which will directly contribute to improved digestion.
  • Fruit juices – although most fruits are forbidden on the keto diet due to their high carbohydrate content, you should absolutely not give them up completely. Cocktails made from berries such as raspberries, blackberries or strawberries will provide the body with a number of essential micronutrients. These include, for example, folic acid, polyphenols, vitamins or dietary fibre essential for general functioning.
  • Coconut water – is called the healthiest water in the world. It has a composition similar to human plasma and is therefore well absorbed and properly utilised. It provides the body with potassium, magnesium, sodium and calcium, as well as B and C vitamins. In addition, it helps lower blood sugar levels, regulates metabolism and supports kidney function.

As you can see, the variety of liquids allowed on the ketogenic diet is huge. It is important to avoid processed and sugary drinks and reach for the valuable ones that hydrate the body and promote ketosis. In addition, it is worth betting on drinks that bring something good into our lives, such as supplementing essential minerals, supporting digestion or cleansing the body of toxins. On a ketogenic diet, you should also be wary of ‘zero sugar’, ‘no sugar’ or ‘sugar free’ drinks and always check the composition and the label: whether these drinks still contain carbohydrates and other harmful substances despite being sugar free.

What can I eat on keto?

If you’re looking for new ideas and wondering what to eat on the keto diet, it’s worth considering the multitude of products allowed as part of this way of eating. While you may associate the keto diet mainly with fatty meats and oils, it actually offers a much wider range of culinary options. You’ll find plenty of tasty and filling dishes that can become a great variety to your daily menu. However, the key to the effectiveness and health of this diet is the right balance of the foods you eat. This way, you not only enjoy delicious flavours, but also provide your body with everything it needs to function efficiently and maintain full vitality.

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