The ketogen diet is known to be limited. Low-fat, high-fat diets only allow you to get about 10% of your daily calories from carbs – and to maintain ketosis (the process your body uses fat as a source of energy instead of carbs). The dietitian says it’s best to keep your carb intake between 20-30 grams a day.
Naturally, this means you will have to eliminate your carbs when you really, really want them. This means you probably won’t drink your favorite sugary drinks on the Keto Diet. Even so-called “healthy” drinks contain a lot of carbs: an eight-ounce glass of orange juice, for example, has 27 grams of carbohydrates.
Looking for great tasting Keto recipes? Take a look at Keto for Carb lovers!
So what can you nibble freely and what should you avoid? This is a keto friendly beverage guide.
Can you drink juice on the keto diet?
Only if it’s a diet or reducing sugar water. Most fruit juices are high in carbs, making them nearly impossible to drink on the keto diet, according to Dr. Mike Israetel, a sports nutrition consultant and former professor of exercise science at Dai. studied Temple, Philadelphia, PA. Case in point: eight ounces of cranberry juice has 30 grams of carbs. Apple juice? That is about 24 grams of carbs.
That said, many brands that offer diet or reduce sugar juice have lower carbohydrates. These products are packed similar to full-calorie versions, so Israetel says you’ll need to read nutrition labels to make sure your juices are really low-carb.
Check out the Langers Healthy Balance Juice Cocktail ($ 53.89 for pack 8,), which has only five calories and five grams of carbs per eight-ounce serving.
Can you drink tea and coffee on the keto diet?
Yes. Unsweetened coffee and black serve tea are very keto-friendly. However, if you drink coffee with milk, that could be a problem, as a cup of whole milk has nearly 13 grams of carbs. If you are eating keto, Israetel recommends using heavy cream. One tablespoon has less than one gram of carbohydrate. There are even new, special flavored ice creams for those who miss coffee or flavored tea on the keto diet. Try vanilla ice cream nuts without French milk ($ 14.20 per pack of 4).
Can you drink soda on the keto diet?
No, but diet soda is fine. Not surprisingly, regular soft drinks are gone, as a single 12-ounce can of Pepsi has 41 grams of carbohydrate. If you want to satisfy your soda cravings, you will have to choose diet soda, using artificial sweeteners. The same serving of Diet Pepsi ($ 4.99 / pack of 12,) has no carbs.
According to Israetel, fake sugar won’t knock you out of ketosis. But he says artificial sugar, in addition to causing health concerns, can cause cravings that make people eat more. Numerous studies in insects and mice have linked overeating to the consumption of synthetic sugars, presumably because this substance causes cravings for more sugar, US Science reports.
Can you drink booze on the keto diet?
Not really. Hardcore keto followers may want to avoid happy hours altogether, because alcohol “prevents the loss of dead fat in its songs,” Israetel said. Drinking alcohol temporarily helps you get rid of ketosis, and that also means you get drunk faster, so you have to be careful.
Do not want to give up alcohol, but still want to burn fat? Beer and wine are high in carbs, so you’ll want to stick to alcohol, like vodka or whiskey, and drink it on the rocks. Going out for cocktails will be difficult, but you can easily make a low-carb mojito or margarine at home.
Can you drink protein shakes in the keto diet?
Yes. Protein shakes are an easy breakfast for keto eaters who can’t choose a smoothie. In fact, Israetel says that chocolate protein powder is a great addition to coffee if you’re used to taking a mocha on the way to the office.
Of course, not all protein powders are low in carbohydrates, so you will have to check the label. Israetel recommends a powder containing casein protein, slowly digested to keep you fuller for longer. Or, you can try a protein-free formula with almost no carbs for keto eaters.
One tablespoon of Perfect Keto protein powder ($ 37.04) has only one gram of carbs.