Keto friendly beverages
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“What can I drink on the keto diet?” is a question I get asked often. Regardless of the diet that you’re on, your main beverage options are simple drinks like water, coffee, tea, and sparkling water…but…there are more! Here’s a list of the many Keto-friendly drink options you can choose from.
Ketogenic Supplements such as Keto OS (see flavors and current price on Amazon) or Perfect Keto (see flavors and current price on Amazon), are powder supplements that I recommend adding to your Keto diet. These powders provide you with an exogenous ketone source that is designed to help you stay in ketosis (i.e. your fat-burning state). They come in several great flavors (orange cream, chocolate, and mixed berry) and can be added to water, to tea/coffee as a creamer, or to something such as coconut cream and then chilled to make a delicious Keto dairy-free dessert. Some flavors have caffeine, while some do not.
On first glance, these do look expensive, but when you do the math on a monthly supply, it comes out to about the cost of a cup of coffee (depending how much you drink). Make sure you check the weight of the Keto products you’re interested in purchasing. The ‘Perfect Keto’ brand comes in a small container, whereas the ‘Keto OS’ brand comes in a large tub and ends up being cheaper in the long run; e.g. the Perfect Keto chocolate is about half the cost of the Keto OS orange, but comes in a 8.4oz container, while the Keto OS orange comes in a large 23.6oz tub. I use half a scoop of the Keto OS caffeinated orange in my 32oz water bottle with lots of ice every morning, and as I’m only using half a scoop per day, my 23.6oz tub of Keto OS (which contains 30 full scoops) lasts me about two months.
While my husband and I initially started drinking these specifically for the weight loss, we’ve really enjoyed the added benefits they bring to improving our energy, our mood, our sleep and our ability to focus. It’s also helped me get out of the funk of exhaustion that I fell into after my daughter was born. After several days of drinking the supplement, I was able to return to my pre-motherhood level of energy and focus. At the time, this was a miracle! We’ve now we’ve been drinking these every day for almost 2 years – even when not being strict with the Keto diet / focused ketosis. For most people, it does take time for the effects of these products to kick in and you might have to experiment with how much to drink each day. So, don’t expect to feel like a Superhero after one drink!
This might sound obvious, but when in doubt, drink water! If you don’t like drinking plain water, then for some extra flavor and kick, try using low-carb water enhancers such as Arbonne’s Energy Fizzy Sticks, or try adding lemon, lime, or cucumber to your water.
Coffee and Tea.
Need a hot beverage in the morning or a little energy boost later in the day? Drink some tea or coffee. Yes, tea and coffee are keto friendly beverages! Sweeten with stevia or xylitol and/or heavy cream/coconut cream in place of milk.
Have you tried bulletproof coffee? It’s the ultimate Keto-friendly coffee drink as it’s packed with fat. I’ll be posting a complete recipe with directions soon, but you can make bulletproof coffee simply by combining a cup of hot black coffee, a dollop of grass-fed butter (ideally melted) and a tablespoon of coconut oil or MCT oil or powder in a blender. Many people have this for their breakfast every morning.
Want a great-tasting tea that also helps you detox and lose weight? My family uses the Red Tea Detox.
*To get a $20 discount on the Red Tea Detox, please click here.*
Sparkling Water, Seltzer, and Club Soda.
These are bubbly, zero calorie beverages that you can either drink plain or fruit flavored. They usually contain sodium which can can leave you feeling a bit dry in the mouth and more thirsty, so I’d limit these to one a day, if possible. My favorite is the Dr. Zevia brand, flavored by stevia, which comes in many caffeinated and non-caffeinated flavors such as Orange Creamsicle, Cola, Ginger Ale, Black Cherry, etc.
There are some low-calorie and zero calorie drinks like Powerade Zero and Vitamin Water Zero that taste good and hydrate you without the extra sugar. Just make sure you read the labels of any low-calorie drink you buy because they may have added sugars.
Unsweetened Nut Milks.
Unsweetened coconut milk or almond milk are my favorites. There are also unsweetened versions of cashew milk and hemp milk!
Fruits are enerally high in carbs and not recommended on the ketogenic diet, but you can still make delicious, low-carb smoothies using berries. Add some spinach, protein powder, low-carb nut milk, and fat from avocados, egg yolks, MCT oil, and/or coconut cream. Be sure to check out my protein shake recipe here. While this particular recipe leans a little more on the Paleo side and is especially good for breakfast and after workouts, you can make it more “Keto” by reducing the carb ingredients (i.e. adding less berries and vegetables).
Be careful here. Most energy drinks are packed with more sugar than soda, but there are many low-carb and zero carb energy drinks on the market. However, just because it says “low-carb” on the container doesn’t mean that it will fit within your daily carb limit. Always read labels carefully, especially when you are purchasing energy drinks. Personally, for some extra energy, I prefer to add Arbonne’s Engery Fizzy Sticks to a glass of cold water or, drink Keto OS (see flavors and current price on Amazon) or Perfect Keto (see flavors and current price on Amazon).
Hard liquor and unsweetened wines are some alcoholic beverages that you can enjoy on the ketogenic diet, of course, in moderation. Beer is not recommended, but an occasional light beer is OK.
What are the best Keto alcoholic drinks?
Dark liquors (scotch, whiskey), Tequilas, Rums, Vodka, Gin, Brandy, Red wine.
What about the best Keto cocktails?
Martini, Manhattan, Gin Rickey and Blood Mary. If you can find a sugar-free version of your favorite margarita or mojito, those should work too!
What are not keto friendly beverages?
What can’t you drink on Keto?
Soda. Even diet soda simply isn’t good for you. The aspartame in diet sodas causes the body to mimic it’s response to sugar, and can even cause weight gain. Stay away from soda drinks when on Keto.
Fruit Drinks. Including sports drinks like Gatorade, etc.
Sugar-heavy Coffee Drinks. Such as sweetened Lattes, Mochas, Frappuccinos, etc.
Other alcoholic drinks with heavy sugar. (non sugar-free) Margaritas, Coladas, Mojitos, etc.