Chapter 14: What to drink on the keto diet

When we think of calories and carbs, we often imagine junk foods, grandma’s homemade treats, and Holiday feasts. But, we often consume lots of calories and carbs from drinks without even realizing it.

Good examples of high-calory and high carb beverages include cocktails, fruit juices, sugary sodas, and fancy coffee drinks from places like Starbucks.

And also, when we add to the fact that there’s a lot of sneaky marketing happening, it can be difficult to distinguish between keto-friendly drinks and those that can kick us out of ketosis with the speed of light.
In this article, you’ll learn which drinks are safe on a keto diet and which ones you should avoid.

What Should You Drink on a Keto Diet?

Aiming for calorie and carb-free drinks should be a primary goal for everyone, not just for those on a keto diet. These drinks are often loaded with sugar and potentially unhealthy ingredients, not to mention the hundreds of sneaky calories that could cause weight gain.

Water
Water is the simplest and cheapest drink option, and if you don’t like it plain, you can add a slice of lemon, herbs, or natural enhancers to make it more attractive for your taste buds. Always drink only water with meals. 

Coffee
In it’s plain form, coffee is one of the healthiest drinks out there. It’s loaded with antioxidants for the body, and the caffeine boosts your energy levels, mood, cognitive performance, and athleticism.
Be careful what you put in it, though. Adding  a natural sweetener such as Stevia is ok. But avoid those coffee drinks that are loaded with all kinds of flavours and syrups. They can easily add up to hundreds of calories and tons of carbs.

Tea
Tea is another great beverage option, and there are lots of variations you can try to find what fits your taste best. On its own, tea has no calories but be careful what you put in it. 

Broth
The low-carb broth is a great beverage option on a keto diet. There are plenty of amazing recipes out there, and it doesn’t take much time or effort to make it.

Keto Smoothies
Most fruits are loaded with a hefty amount of carbs and should be avoided. But, that doesn’t mean that you cannot enjoy the refreshing taste of smoothies on a hot afternoon.
Mix up some low-carb ingredients such as spinach, up to a cup of most berries, low-carb nut milk, high-fat unflavored yogurt, and avocado. You can also add a natural sweetener such as Stevia.

Watch Out For Marketing Trends 
Everywhere you look, there are low-carb, zero-calorie, sugar-free drinks ranging from juices all the way to energy drinks.

First off, never take what’s on the label at face value because companies are allowed to write these eye-catching words even if their drinks aren’t technically ‘low-carb’ or ‘sugar-free.’ Always check the label and ingredients list to get the full story.

Second, most of the zero calorie/carb beverages out there are loaded with tons of flavoring agents, toxic sweeteners, and other junk that could be harmful to your health. 

Just because a drink has zero carbs, doesn’t mean you should drink it. After all, following a keto diet should improve your health, not help you develop bad habits such as pumping yourself full of unnatural ingredients all day long.

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