If you’re following a ketogenic diet, you’re probably focused on what you eat – and especially what you don’t eat. This also includes what you choose to drink throughout the day. Some drinks are more keto-friendly than others.
Hydration is Crucial on the Keto Diet
When you start the ketogenic diet, your body must adapt to an extremely low intake of carbohydrates, a key part of the diet. As a result, your body’s hydration needs might change. This may be because your body stores carbohydrates as glycogen, which retains water.
If you deplete your body’s glycogen stores on the keto diet, you’ll likely lose water weight as well. Removing highly processed foods – which are traditionally higher in sodium – from your diet can also affect your body’s electrolyte and fluid balance.
“Hydration is difficult for many people on a keto diet, especially at first,” says Kendra Whitmire, a nutritionist and dietitian in Laguna Beach, California, who practices functional and therapeutic nutrition. “You need to make sure you drink plenty of water and replenish your electrolytes.”
Drinks to Avoid on the Keto Diet
Avoid sugary drinks like soda and fruit juice (even 100% juice), which are typically high in sugar and carbohydrates. Cow’s milk is also high in carbs — one cup of whole milk contains about 11.5 grams (g) of carbs — so it’s not keto-friendly.
Also avoid (or at the very least limit) diet drinks, says Jill Gulotta, RDN, a registered dietitian-nutritionist in private practice in White Plains, New York. They don’t contain sugar, but they can still harm your diet.
Is Diet Coke allowed on Keto?
Although drinks like Diet Coke (or diet soda in general) are technically keto-friendly, they can cause you to crave more carbs. Research has shown that in some people, especially women and those with obesity, artificial sweeteners or non-nutritive sweeteners can lead to more cravings for carbohydrates and sugar.
Whether or not this effect continues on a keto diet, several other drinks are better suited to your new diet and lifestyle. Here are the nine best keto-friendly drinks to try.
