The ketogenic diet is a high-fat, moderate-protein, and low-carb diet that has gained popularity in recent years due to its ability to promote weight loss and improve overall health.

One of the key components of a successful ketogenic diet is staying hydrated and choosing the right beverages to drink. In this article, we will provide a comprehensive guide to keto-friendly beverages and explain which drinks you should avoid to stay in ketosis.

Benefits of Staying Hydrated on the Keto Diet

Staying hydrated is essential for anyone, but it is especially important on the ketogenic diet. When following a low-carb diet, it is easy to become dehydrated because your body loses water when it begins to burn stored fat for fuel.

Drinking plenty of fluids can help prevent dehydration and provide several additional benefits, including:.

Reducing hunger pangs
Increasing energy levels
Improving digestion
Maintaining electrolyte balance
Flushing out toxins

Keto-Friendly Beverages to Drink

When it comes to keto-friendly beverages, the rule of thumb is to choose those that are low in or completely free of carbs. Here are some excellent drink options to include in your keto diet:.

Water

Water is the most essential drink for staying hydrated, and it’s also the go-to choice for anyone following the ketogenic diet. Water has zero carbs and calories, making it the perfect drink for those looking to shed some pounds.

Coffee

Black coffee is an excellent beverage choice for keto dieters. It has no carbs and contains caffeine, which can help increase your focus and energy levels. Avoid adding sugar or high carb creamers to your coffee.

Instead, try adding a tablespoon of heavy whipping cream for a creamy flavor and extra fat.

Tea

Like coffee, most unsweetened teas, such as green tea and herbal tea, are keto-friendly. They contain zero carbs and can be consumed hot or iced. Just be sure to avoid sweet tea or any teas with added sugar or honey.

Nut Milk

Almond milk and coconut milk are low-carb milk alternatives that are keto-friendly. These milks are high in fat and low in carbs and can be used in recipes or as a beverage on their own.

Just make sure to select unsweetened versions to avoid added sugars.

Bone Broth

Bone broth is a nutrient-dense beverage that is high in protein and rich in minerals. It can be consumed on its own as a warm drink or used as a base for soups and stews.

Homemade bone broth is best as store-bought options may contain added sugars and preservatives.

Beverages to Avoid on the Keto Diet

While there are plenty of keto-friendly beverages to choose from, there are some drinks that should be avoided altogether. Here are some beverages that can kick you out of ketosis:.

Sodas and Sugary Drinks

Sodas, sweet tea, fruit juices, and other sugary drinks are high in carbs and can quickly take you out of ketosis. These drinks contain large amounts of sugar or high fructose corn syrup, which can spike your blood sugar levels and cause weight gain.

Alcoholic Beverages

Most alcoholic beverages are high in carbs and can add up quickly. Beers, cocktails, and sweet wines should be avoided, as they contain high amounts of both carbs and sugar.

If you wish to consume alcohol while on the ketogenic diet, opt for low-carb options such as dry wines, spirits, or light beer.

Fruit Juices

Fruit juices may seem like a healthy option, but they are often loaded with sugar and carbs. One cup of fruit juice can contain up to 30 grams of sugar, making it a poor choice for anyone following a keto diet.

Sport Drinks

Sports drinks are marketed as a way to replenish electrolytes and rehydrate your body after physical activity. However, most sports drinks contain high amounts of sugar and carbs.

Instead, try making your own electrolyte drink by mixing water, lemon juice, and a pinch of salt.

Conclusion

When following the ketogenic diet, it’s essential to stay hydrated and choose the right beverages to drink. Water, tea, coffee, nut milk, and bone broth are excellent beverage choices for those on a keto diet.

Avoiding sugary drinks, fruit juices, and sports drinks is also important to stay in ketosis. By making healthy beverage choices, you can improve your weight loss results and overall health.