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Hot or cold keto drinks are the perfect way to support your keto lifestyle. Boost your energy, encourage ketone production, and provide your body with essential nutrients. Read more below!
The keto diet isn’t just about low-carb foods—it’s also about low-carb drinks. To make your keto journey successful, it’s crucial to know which beverages to choose and which to avoid. Here’s a guide to help you stay hydrated while staying in ketosis.
Water is the ultimate keto-friendly beverage. Whether you prefer it still, sparkling, or with ice, water is always the best choice. Here’s why water is the top drink for keto:
For added benefits, try adding a pinch of salt to help combat keto flu symptoms like headaches or fatigue, which often occur during the initial stages of the diet. Enhance your water with fresh mint, a slice of lime, or lemon for extra flavor.
Although water is the gold standard, there are other keto-friendly drinks to satisfy your taste buds. Here’s a list of beverages that fit perfectly into a ketogenic lifestyle:
On keto, it’s just as important to avoid high-carb drinks that could derail your progress. Steer clear of the following beverages:
To simplify your drink choices, here’s a quick overview of popular beverages and their carbohydrate content per serving:
| Beverage | Serving Size | Carbs (grams) |
|---|---|---|
| Water (with lemon) | 250 ml | 0 g |
| Tea | 250 ml | 0 g |
| Coffee | 150 ml | 0 g |
| Diet Soda* | 330 ml | 0 g |
| Wine (red) | 150 ml | 4 g |
| Plant-Based Milk** | 200 ml | 2 g |
| Cow’s Milk | 200 ml | 10 g |
| Vegetable Juice | 300 ml | 11 g |
| Beer | 330 ml | 13 g |
| Caffè Latte | 330 ml | 15 g |
| Energy Drink | 250 ml | 28 g |
| Soft Drink | 330 ml | 39 g |
| Smoothie | 300 ml | 36 g |
| Frappuccino | 330 ml | 50 g |
| Milkshake | 300 ml | 60 g |
*Diet drinks with artificial sweeteners should be limited; choose Stevia-sweetened versions instead.
**Opt for unsweetened almond or coconut milk for best results.
Staying mindful of your beverage choices is just as important as monitoring your food on a keto diet. Stick to keto-friendly drinks like water, tea, coffee, and unsweetened plant-based milks to stay hydrated and support your ketosis. Replenish electrolytes to maintain your energy and balance. By making the right drink choices, you’ll ensure a successful and healthy keto journey. Cheers to your keto success!
