A frequent side effect of a ketogenic diet is dehydration. This is due to the fact that the insulin level decreases with low-carbohydrate diets and the body, therefore stores less water and sodium.
It is therefore very important to drink a lot and absorb electrolytes. Either via sea salt in food or via drinks such as bone broth.
The ketogenic diet is a type of low carb diet and is characterized by the fact that the body learns a new way of energy production through food.
Through the consumption of many healthy fats and very little carbohydrates, the body reaches the state of “ketosis”.
In this state, the body burns fat instead of sugar as fuel for cell energy. Due to the lack of sugar molecules, the liver is forced to convert fatty acids into so-called “ketone bodies”.
And these ketone bodies have an anti-inflammatory effect and can help you lose weight.
A successful ketogenic diet must meet the following criteria: The liver produces ketone bodies as an alternative fuel to glucose.
To help your body, drinking water and drinking the right type of beverages, is of great importance and in this article, we will give some insight into what you can and should not drink when following a ketogenic diet.
Is Tea Keto Friendly?
It depends on the type of tea you want to drink. A ketogenic diet is all about cutting out the carbs and some teas have additives and therefore also sometimes carbs, even though the content will probably be very low. Tea is generally keto friendly as long as you don’t use sugar or milk in your tea, you should be on the safe side. Read on to find wonderful tea options mixed with coconut milk or heavy cream and other drinks you can enjoy while being on a successful keto diet!
Health Benefits of Energizing Keto Tea
MTC’s will be absorbed by the body in a different way compared to other fatty acids hence a keto tea with butter and / or coconut oil brings great health benefits with it. MTCs go directly into the liver and do not have to take a detour through the lymph, like most other fats do after the get absorbed by the body. That means that the energy will be available for use almost in an instant and therefore offer you great energy resources and a boost you can feel right after consumption.
Keto-friendly tea recipes
There are many keto-friendly tea recipes on the Internet to be found but one of them is the so-called bullet-proof keto tea which contains any herbal tea of your choice like chamomile or peppermint or rooibos and then you have to add 2 tablespoons of grass-fed and ideally organic butter or ghee and a scoop of MCT Oil powder or organic coconut oil. All the ingredients then get well blended in a mixer or with a milk frother until combined and smooth.
Keto Black Tea Latte (Low-Carb, Sugar-Free)
Keto Black Tea Latte can be made with any black tea like earl grey or Ceylon and then be mixed with nut milk or also to make it, even creamier with coconut milk or coconut cream. You can also use almond milk or heavy whipped cream, but you need to adjust the nutrition information. It makes big homemade latte! The coconut cream foamed up well. Alternatively, you can do your best with a whisk or even use a hand blender.
You can sweeten it but It should be sugar-free but you can, if you really want, use a sweetener.
Keto Sweet Tea Recipe
Sweet Keto-Tea can be made with any herbal tea and instead of sugar or honey, you can add stevia or other sweeteners. Stevia, for example, has these benefits when using in a keto tea recipe:
- It has no effect on blood sugar levels.
- very tasty: Stevia is about 300 times sweeter than normal sugar
Then there is also Xylit and Eriythrit, which can also substitute normal sugar in tea.
Keto Infused Iced Tea
Same as with hot tea, keto-tea should be sugar and carb-free to not fall out of ketosis. Infused Iced Tea can be made from any herbal tea which you can then put into the fridge and enjoy as a great beverage to quench your thirst, which is a common effect of ketosis. Staying hydrated is very important and a cold tea can do the trick and keep you hydrated. You can infuse your tea with lemon, ginger, mint and anything else that you like to make it refreshing.
Chamomile Mint Tea
Keto tea has to be sugar and carb-free and a herbal tea like chamomile and mint is the perfect mix for you to stay hydrated and have a great tasting beverage that can be enjoyed either hot or cold. Just use organic tea and make your cup or jug full of boiling water for a great tasting experience. Your body will thank you for the great hydration and the wonderful taste which doesn’t even require any sugar as it tastes wonderful without any sweeteners.
Antioxidant Wellness Tea
Tea is a great way to stay hydrated during your keto diet and to make it even better, a lot of teas are also packed with antioxidants. Some of those options you can try are white, green, black tea or even some low carb fruit teas where you can add heavy cream and coconut milk if you want to make a creamier version of your normal herbal tea. If you need to make it sweeter, only use stevia and other low carb options that are often available in organic health stores.
Masala Chai Tea
On your keto diet, there are many nice things you can enjoy like a homemade masala chai tea which is a great way to start your busy day. The ingredients are keto-friendly and are obviously boiling water, tea leaves of your choice (ideally black tea), heavy whipping cream or coconut cream, ginger and cardamom pods. You can sweeten your drink with one of the keto-friendly sweetener options like Xylit or Stevia. There you have a great Keto Masala Chai like in India!
Keto Iced Apple Green Tea
Here is a great keto-friendly iced apple green tea recipe for you to try at home:
- Wash apple, quarter, core and cut into small cubes. Sprinkle apple cubes immediately with lemon juice. Put the apple in a freezer bag and place in the freezer for 1 hour.
- Blanch the green tea with 1 l boiling water, leave to brew for 10 minutes, then strain.
- Mix with stevia or another keto-friendly sweetener, leave to cool and refrigerate for about 1 hour.
- Serve the well-chilled tea with the frozen apple pieces in bowls.
Southern Sweet Tea
For a great and original tasting southern sweet tea that is also keto-friendly, you will need the following ingredients: two cups of boiling water, black tea of your choice in bags, Ѕ tablespoons of baking soda and a keto-friendly sweetener like Stevia. Boil the tea and the baking soda together in a pot for 15 minutes and add the sweetener. Fill glasses with ice and serve ice-cold as a great summer refreshment in southern style! Keep stirring the contents of the glass so that all is mixed well.
Supplying yourself with enough fluid is extremely important to feel fit. This is especially true in a ketogenic diet. So what are the best keto drinks?
In short? Water!
No matter if with or without sparkling water: It has no carbohydrates and is a great thirst quencher. If a sensible nutrition plan is a key to keto success, a sufficient increase in fluid intake is definitely part of it. Here is a list of drinks you are allowed to consume during the keto diet:
- Diet Lemonade (Coke Zero, Diet Coke, Diet Sprite, Mezzo Mix – Zero)
- Still Water
- Diet Tonic Water
- Seltzer Water
- Sugar-free energy drinks (Red Bull, Monster Energy, etc.)
- Mineral water
Can you drink juice on the keto diet?
Fruits contain sugar and carbs and are therefore not suitable during the keto diet hence fruit juices are also not an option unless they are sugar-free and have reduced sugar and carbs. Those juices are also suitable for diabetics. The best options to have a drink with fruit juice would be lemon- or lime infused water or tea.
Fructose or fructose – that sounds much healthier than “normal” sugar. But scientists warn: the opposite is the case: fructose reacts with protein, leads to inflammatory reactions and promotes the aging process of cells.
It is also a major factor in the development of obesity, diabetes and fatty liver diseases. Prepared meals, in particular, are often sweetened with fructose because it is cheaper than household sugar. And often it is also hidden in rather salty products in which it is not suspected at all.
Can you drink soda on the Keto Diet?
In every restaurant, in every shop, and at every counter there are them – the sweet drinks that we swallow as if they were water. You can find them almost everywhere. Apart from the taste, they can hardly score with any ingredients. Full to the brim with sugar (in cubes), preservatives and countless other additives, aromas, etc., our body has little use for them.
Unless you choose diet soda with artificial sweeteners and without sugar, soda is not a great idea as it is packed with loads of sugar which will disturb the ketosis. Better options are all sorts of tea, infused water or coffee and cream or coconut milk.
Can you drink booze on the Keto Diet?
Have you ever wondered if you can drink alcohol despite your ketogenic diet? Or what exactly can you drink now? How many carbohydrates does wine have?
Countless diet books and health blogs warn against drinking alcohol. In general, drinking alcohol is actually unhealthy (with the exception of red wine below). It would probably be best to remove alcohol from your diet. That’s just empty calories and it’s a strain on the liver.
In an ideal world, we all drink at most a glass of red wine every now and then, can do without sweeteners and eat only organic food. But in reality a glass or two is for many a part of an enjoyable lifestyle.
When selecting drinks, carbohydrates and sugars should be taken into account.
Many long drinks, for example, deliver a huge amount of them. Those who like to drink Sangria or Pina Coladas should rather reorient themselves. These mixed drinks with fruit juices and sugary liqueurs are an arch-enemy of the keto diet.
The body needs a lot of fluid/water to lose weight and during the keto diet. Water is the means of transport for the metabolism and a lot of drinking flushes excess toxins out of the body. When we are thirsty, there is already a water deficit. Therefore we should train ourselves a drinking rhythm. You can quickly get used to the glass of water before every meal. Additional fixed drinking times could be right after getting up, during the news, cooking, before going to bed, etc. Everyone has to find out the best times for himself.
The main thing is to have at least 2 liters at the end of the day! An adult should drink 35 ml per kg body weight per day but not more than 4-5 liters!
To remind you to drink, you can hang up notes. Put it on the fridge, on the bathroom mirror, on the PC and on the front door. You can also use an app on your mobile phone that reminds you to drink regularly!
To the drinks… Since we want to lose weight in a healthy manner, all drinks that contain sugar are unfavorable! So no cola, Fanta, Sprite, apple juice, orange juice, malt beer and alcohol is also not a great idea on the keto diet plan as it often contains a lot of carbs.
This article hopefully helps with finding great alternatives and recipes on your personal keto diet. Teas are one of the best ways to get enough liquids into the body and are not as boring as plain water – feel free to experiment with different fusions and types of teas – you don’t have to feel too restricted even though the keto diet is kind of strict.