So — you’ve just finished reading up on the ketogenic diet: you know which foods you can and can’t eat, are mentally prepared for the notorious keto flu, and got your favorite recipes ready to go for meal prep.
But what about what you can drink? You know, guzzling sugary drinks full of carbs goes against everything that is keto, but sipping on strictly H2O and black coffee sounds, well, boring.
Thankfully, we’re here to help.
If you’re new to the low-carb lifestyle or simply looking to jazz up your keto drink menu, you’re in the right place. In this post, we’ll tell you what you can and what you can’t drink on a ketogenic diet. Are you ready? Let’s dive in!
But First, Here’s a Quick Refresher on the Keto Diet
The keto diet is all about ketosis — a metabolic state where your body essentially runs off of mostly fats, a moderate amount of protein, and hardly any carbs. In other words, the ketogenic diet puts your body into a fat-burning state, which is the ultimate goal of most people who pursue any sort of diet plan.
Hold Up — Ketosis?
Yes, ketosis — the origin of “keto.”
Ketosis, in simple terms, is when your body uses ketones made from burning fat as its main source of fuel instead of using glucose it usually gets from carbohydrates.
You get here by limiting your carbohydrate intake, and after several days, your body notices this lack of carbs and starts its backup plan for making fuel: fat breakdown.
When your body breaks down this fat, ketones are produced as a byproduct, and are transported into cells to be oxidized into energy.
OK, Got It — So the Goal of Keto Is To Get Into Ketosis?
Correct! A ketogenic diet is the best way to get into ketosis, and it’s the whole goal of the diet in the first place. This is why the keto diet limits carbohydrate consumption to around 20 to 50 grams daily and emphasizes incorporating healthy fats, i.e. unsaturated fats.
The Ketogenic Diet Drink Menu
So, how does one stay in ketosis, you ask? We’ll be honest with you -- this question is a little tricky.
Why? Because everyone is different! How your bestie stays in the fat-burning state could look very different from how you stay in ketosis.
That said, a solid general rule to live by when studying the nutrition label on any given product is to look for beverages that are low-calorie and contain less than ten carbs.
Be on the lookout for sugar as well, especially in drinks that are flavored. For instance, unsweetened almond milk is a healthy keto-approved drink, but reach for the vanilla flavor, and that will cost you almost 15 grams of sugar -- yikes!
What You Can and Can’t Drink On Keto
It goes without saying that water is always the best choice for hydration, but if you’re looking to surprise your tastebuds with something different, here are a few tasty drinks you can have on keto:
Sparkling Water or Seltzer
Looking to spice up your usual water? Try sparkling water or seltzer — just steer clear of tonic, which looks like clear, plain bubbled water, but this sneaky little beverage actually contains a whole lot of sugar, not exactly what you want on keto!
Yup, you read that right — you can drink wine on keto. While some types of wine can be sugar bombs (we’re looking at you, Riesling), drier wines — believe it or not — don’t contain as much of the sweet stuff and are safe to drink on keto.
Reach for pinot blanc, sauvignon blanc, pinot noir, or merlot, all of which are very low in carbs. Just keep tabs on your serving size (which should be no more than a five-ounce glass), and keep it to one or two servings, max.
Sports drinks contain essential body-nourishing electrolytes, such as potassium and sodium, to help replenish those that are lost through sweat. These tasty electrolyte drinks may also help combat the infamous keto-flu, a cluster of symptoms that includes drowsiness, muscle cramping, nausea, and headaches.
When on the hunt for a sports drink, keep in mind that not all are considered equal in the keto department -- some are packed full of sugar, and that’s going to work against you. However, some are zero-calorie drinks that use keto-approved artificial sweeteners, such as sucralose or erythritol.
Bottom line: always read the nutrition label.
Proper Wild’s Clean All-Day Energy Shot
If you have yet to experience Proper Wild, you’re missing out. These mouth-watering plant-based energy shots are truly something special, made with clean and simple ingredients like organic caffeine from green tea for long-lasting energy and L-theanine for focus and productivity, without the dreaded jitters or crash.
Each shot is sweetened with natural fruit juices like blackberry, peach, and mango and contains zero grams of added sugar and absolutely nothing artificial for a clean, smooth taste — without the junk.
Sticking to keto can be tough, but Proper Wild makes it easier. Give your tastebuds the gift of flavor, keep your body in ketosis, and reach your fitness goals with clean all-day energy you can count on.
Non-Dairy Milk Alternatives
OK, so regular cow’s milk is off the table, but that doesn’t mean you can’t find a tasty alternative.
Keto-approved options include the following unsweetened types of milk:
Now, it’s important to keep in mind the keyword “unsweetened.” Otherwise, you’re drinking too much sugar, which can kick you out of ketosis. Also, dairy options like heavy cream and half-and-half are both low in carbohydrates and keto-friendly in small amounts.
Made primarily of good ‘ol H2O, most diet sodas are keto-approved because they contain no carbs or sugars. Instead, you get a chemical cocktail enhanced with artificial sweeteners and their adjoining flavors.
While these questionable sweeteners are potentially unhealthy, they probably won’t kick you out of ketosis, so they are OK to drink on keto.
That said, if you’re looking for a keto-friendly alternative crafted from healthy ingredients backed by science designed to deliver your body clean all-day energy and is made without any nasty chemicals or artificial fillers — skip the soda pop and try Proper Wild.
The goal of the ketogenic diet is to keep your body in the desired fat-burning state of ketosis. To get into ketosis — and ultimately stay there — you need to fuel your body with healthy fats and protein while drastically restricting your carbohydrate intake.
So, when looking for keto-friendly drinks, always read the nutrition label to get a clear understanding as to how many carbs are in each serving and plan accordingly.
Searching for a great keto-approved drink that will provide you with long-lasting energy? Look no further and try one of our clean all-day energy shots!
Here at Proper Wild, we refuse to use preservatives or artificial sweeteners found in other energy drinks. And we definitely don’t rely on any icky chemicals or questionable fillers. You see, our powerful 100% plant-based energy shots are truly something special and are sweetened with natural fruit juices and zero grams of added sugar.
Yup, you read that right — zero grams. But that’s not all, our shots are also made with 2x more caffeine than a shot of espresso and 15x more L-theanine than a cup of green tea, for long-lasting focus and productivity without the jitters or crash.
Ready to see the difference clean energy can make? Try Proper Wild today!