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If you want to boost your energy and encourage the production of ketones, drinks can be a great help. Hot or cold keto drinks are a great way to support your keto lifestyle and supply your body with the nutrients it needs.
You want clean fuel and energy? Go-Keto has the best MCT’s for your favourite drink. Add a scoop of MCT powder to your coffee or smoothie. Boost your workout with a delicious MCT protein shake. And for the perfect bulletproof coffee, try our high quality instant keto coffee from real espresso beans, with Cappuccino or Almond flavour.
If you want to boost your energy and encourage the production of ketones, drinks can be a great help. Hot or cold keto drinks are a great way to support your keto lifestyle and supply your body with the nutrients it needs. And of course, at Go-Keto, we offer a range of top quality keto drinks.
The keto diet isn’t only about low-carb foods, it’s just as much about low-carb drinks. So, in order to make your keto diet successful, it’s important to know what you should pay attention to when it comes to drinks on the keto diet.
What drinks are keto-friendly, and which are better to avoid? When starting a keto diet, you might not know exactly what to drink and what to avoid, but don’t worry: it’s quite simple. In this article we’ll guide you through all you need to know about drinks and the ketogenic diet.
In this article:
You can’t go wrong with water. That’s especially true if you’re on keto. It’s the simplest option, but it’s truly the best one. Whether you prefer it still, sparkling or with ice, water is always a good option.
This is why water is the ultimate thirst quencher:
By adding a little bit of salt to your glass of water, it can also help you minimize any symptoms of the keto flu, such as headache or fatigue, which often occur at the beginning of a keto diet.
For extra refreshment, you can add fresh mint or a slice of lime or lemon to your water.
Although water is your go-to drink if you’re on a keto diet, there are other options as well if you want some more flavor. Below you’ll find 7 keto-friendly beverages, so that you always have something to choose, whatever the occasion.
Tip: enrich your smoothie with a dash of our delicious Go-Keto MCT Oil Shape or Brain, to boost flavour and add some ketone energy!
SUMMARY
The ultimate keto-friendly drink is water. Other good options are tea, coffee and electrolyte drinks and even some vegetable juices and smoothies can fit into your keto lifestyle.
Being on keto, you’re probably focused on the carbs in the foods that you eat. However, it’s just as important to pay attention to what you drink! Lots of drinks are stuffed with calories and sugar, so drinking the right beverages could make the difference in making your keto diet a success. Avoiding the following beverages will help you along:
1. Soft drinks & sodas
It’s never a good idea to drink a sugary soft drink on a keto diet. Remember that a large bottle of soft drink (1 liter) contains more carbs than an entire week’s keto allowance. Another thing that you need to keep in mind is that many soft drinks contain high amounts of phosphates. A high consumption of these increases the risk of a magnesium deficiency. Phosphate attaches itself to the magnesium in your body, making it much harder to absorb. And as we’ve seen, you need magnesium to keep hydrated – especially on keto!
2. Diet drinks
Although diet sodas have become very popular over the past years, you should watch out with them. They often contain artificial sweeteners like aspartame, sucralose, sorbitol or acesulfame K, which are better avoided. They can have a negative impact on your metabolism and digestion. Plus, for some of these chemical sweeteners, some serious health and safety concerns have been raised. It’s always better to choose products sweetened with natural sweeteners, Erythritol and Stevia.
3. Cow‘s milk
Cow‘s milk is not keto-friendly, because it contains high amounts of sugar in the form of lactose as well as protein. Although it might be suitable for a low carb or gluten free diet, it’s not suitable for the traditional keto lifestyle. Instead, plant-based milks like almond, coconut, flaxseed or macadamia nut milk are better options.
4. Milkshakes/smoothies
Most smoothies milkshakes are high in carbs, due to the amounts and sorts of fruit in them and sometimes they even contain added sugar, especially the commercial ready-made smoothies you can buy in the supermarket. Milkshakes are even worse. However, by making some modifications, you can still enjoy smoothies if you’re on keto. To be able to do so, make sure you use low carb fruits like strawberries, raspberries or blackberries and use ingredients like avocado, peanut butter and plant-based milks to complete your smoothie. Again: try adding some delicious Go-Keto MCT Oil Shape or Brain!
5. Fruit juice
Fruit juices are typically loaded with sugar and unlike smoothies, there’s really nothing you can do to make a fruit juice low carb, so these are simply inappropriate for the keto diet.
6. Beer
Although some ketonians allow themselves a (very) moderate consumption of specific, relatively low-carb alcoholic beverages like wine, whiskey, vodka, gin or tequila, beer is a beverage you do want to avoid as it is basically liquid bread that is packed with carbs.
6. Energy drinks
Like most soft drinks, the usual energy drinks are loaded with sugar, so you’ll want to avoid them. If you do want to drink an energy drink occasionally, you’ll want to look for sugar-free energy drinks. However, the artificial sweeteners in these drinks aren’t great either, so if you really want to make the right choice, check the label and go for the energy drinks that are sweetened with a keto-friendly sweetener like Stevia.
SUMMARY
Soft drinks, cow’s milk, smoothies, beer and energy drinks are beverages to avoid on a keto diet. Fortunately, they all have keto-friendly varieties.
By now you’ve learned which drinks are best and which are worst if you’re on a keto diet and that with some drinks, things are a bit more complex. To make things easier for you, we’ve made a visual overview of different beverages and the amount of carbs they contain, to guide you through your options.
| Beverage | Serving size | Carbs |
| Water (with lemon) | 250 ml | 0 grams |
| Tea | 250 ml | 0 grams |
| Coffee | 150 ml | 0 grams |
| Diet soda* | 330 ml | 0 grams |
| Wine (red) | 150 ml | 4 grams |
| Plant-based milk** | 200 ml | 2 grams |
| Cow’s milk | 200 ml | 10 grams |
| Vegetable juice | 300 ml | 11 grams |
| Beer | 330 ml | 13 grams |
| Caffè latte | 330 ml | 15 grams |
| Energy drink | 250 ml | 28 grams |
| Soft drink | 330 ml | 39 grams |
| Smoothie | 300 ml | 36 grams |
| Frappuccino | 330 ml | 50 grams |
| Milkshake | 300 ml | 60 grams |
* Although this drink contains no sugars, artificial sweeteners can cause other problems, so make sure you go for an option that’s sweetened with Stevia.
** Unsweetened varieties of almond milk and coconut milk.
It’s important to not only watch what you’re eating on a keto diet, but also to be mindful of what you’re drinking. Choosing healthy, keto-friendly beverages can make a huge difference in how successful your keto adventure will be.
Drinking lots of water is important to keep you hydrated, just as keeping your electrolytes in balance. Besides water, tea, coffee and unsweetened, plant-based milk varieties, electrolyte drinks are a crucial aspect of the keto diet to keep you in good health, so make sure you drink enough of the right stuff. Cheers, to upcoming keto adventures!
