Keto Drinks: What You Need To Know

keto drinks guide
keto drinks

What can I drink on a ketogenic diet? Keto drinks are not just water, tea and coffee. Find out here which drinks are allowed with keto and which should be avoided.

If you are on a keto diet and drink something, it is important to look out for any hidden sugars that might otherwise throw you out of ketosis. So let’s look at the best carbohydrate-free keto drinks that you can drink without hesitation in a ketogenic diet.

Best Keto Drinks besides Water

Besides tap water or mineral water, you can also drink unsweetened tea of your choice (green tea, black tea, etc.) and black coffee without hesitation. If you don’t like your coffee black, you can also add a tablespoon of cream or some almond milk. Or you try to start your day with a “Bulletproof Coffee”: Many followers of ketogenic nutrition swear by the in drink and on the Internet you will quickly come across the bulletproof coffee or the modified version with tea or cocoa. However, you have to consider the caloric content of these drinks, which should be included in your calorie balance for the day.

As far as cold drinks are concerned, most finished drinks have a high sugar content, which is not compatible with a ketogenic diet. It’s best to read the nutrition label before you buy: If the ingredients contain sugar (or a synonym such as sucrose, glucose, dextrose, sucrose, maltose, fructose or corn syrup), you should leave the bottle on the shelf. Fruit and vegetable juices and smoothies also contain a lot of sugar, which is why these drinks should also be avoided. If you feel like a fruity drink, make your own mix of coconut or almond milk and a handful of berries. Or give your water a fresh touch with a few slices of lemon and a few mint leaves.

The best and the worst

Recipes for Keto Drinks (600)

  1. Extra dry sparkling wine or champagne contains just two grams of carbohydrates per glass. It does not matter whether it is expensive French champagne or a cheaper sparkling wine or a Prosecco. The rule of thumb is here: The drier, the lower the carbohydrate content.
  2. Dry white or red wine is simply part of a convivial evening with family or friends. Particularly dry wine can be drunk in moderation as part of a ketogenic diet.
  3. Refreshing and calorie-free drinks such as vodka with soda water and lemon are also a very good alcoholic keto drink.
  4. Whiskey has no carbohydrates at all. This alcoholic drink can also be refined with soda and ice. This is full of pleasure with zero percent carbohydrates and gluten.
  5. Our fifth top keto drink is a dry martini: a vodka martini, for example, garnished with a slice of lemon or lime is a real treat. Whether with vodka or gin, with olives or lemons: A martini fits well into the keto principle and is one of the most popular aperitifs.
  6. Vegetables are the basis for ketogenic shakes. It provides valuable vitamins and nutrients. Especially green vegetables are a popular basis for ketogenic shakes. Avocados give ketogenic shakes an extra portion of healthy fats and ensure that the shake is beautifully creamy.
    • Spinach
    • broccoli
    • avocado
    • cucumber
    • celery
    • any green leafy vegetables
  7. A selection of low-sugar fruits is available for ketogenic shakes. Berries, in particular, are known for their low sugar content but high in nutrients and antioxidants. If you prepare ketogenic shakes with fruit, you should always keep an eye on the quantity; otherwise, you may exceed your carbohydrate limit.
    • Blueberries
    • raspberries
    • lemon
    • limes
    • blackberries
    • strawberries
    • coconut
  8. GREEN KETO-SMOOTHIE. This ketogenic shake comes with an extra portion of green vegetables and provides you with many important vitamins and minerals. (542 KCAL; 5G CARBOHYDRATES, 5G PROTEIN, 57G FAT)
    • 3 tbsp coconut oil (e.g. Mituso organic coconut oil)
    • 70g avocado
    • 30g fresh spinach
    • 240ml unsweetened almond milk (e.g. Alpro unsweetened almond milk)
    • 100g Cucumber
  9. BLUEBERRY SHAKE. This fruity fresh ketogenic shake is particularly suitable as a dessert or sweet snack in between. (433 KCAL; 8G CARBOHYDRATES, 12G PROTEIN, 43G FAT)
    • 200ml coconut milk (e.g. One Nature organic coconut milk)
    • 40g blueberries (fresh or frozen)
    • ½ TL Lemon juice
    • 1 EL collagen
      Put all ingredients in a blender and puree until you have a creamy ketogenic shake.
  10. SWEET CINNAMON SMOOTHIE. This sweet ketogenic shake with cinnamon is for all sweet-toothed people who would like to replace a meal with a dessert. (438 KCAL; 5G CARBOHYDRATES, 5G PROTEIN, 47G FAT)
    • 1 EL MCT oil (e.g. Primal MCT oil)
    • 100g coconut milk (e.g. One Nature organic coconut milk)
    • 70g avocado
    • 200 ml unsweetened almond milk (e.g. Alpro unsweetened almond milk)
    • ½ TL Cinnamon (e.g. Azafran Bio-Ceylon Cinnamon)
      Puree all ingredients vigorously for 1 minute in a blender.
  11. AVOCADO CHOCOLATE SHAKE. This ketogenic shake tastes like creamy chocolate pudding. Unlike traditional pudding, it gives you valuable protein, fat, and nutrients, not just a lot of sugar. (371 KCAL; 8G CARBOHYDRATES, 30G PROTEIN, 24G FAT)
    • 1 avocado (approx. 125g)
    • 2 tablespoons cocoa powder (e.g. Indigo Herbs organic cocoa powder)
    • 200ml almond milk (e.g. Alpro almond milk unsweetened)
    • 2 tbsp Whey with chocolate flavor (e.g. ESN Whey Protein Flavour Double Chocolate)
      Put all ingredients in a mixer and mix until the smoothie is creamy.

FAQ

  • Can you drink Coke Zero Keto?

These drinks are mixed with sweeteners (e.g. aspartame) to maintain the sweet taste without adding sugar. Although the spirits are divided when it comes to the effect of these sweeteners on health, there is basically nothing against consuming this type of beverage during a ketogenic diet. However, you should take them with caution: In some people, they cause cravings for sweets or increase the feeling of hunger. So watch your body’s reaction carefully and try to limit consumption.

  • Is Cranberry Juice Keto-friendly?

A glass of cranberry juice has 30 grams of carbohydrates, apple juice about 24 grams. Many brands offer sugar-reduced alternatives that contain fewer carbohydrates – you will also find sugar-reduced cranberry juice.

  • Are water drops Keto friendly?

Yes, they are, as long as they do not contain any sugar. They are a great way to give your water a different taste!

  • Can you drink beer on Keto?

Beer, on the other hand, is much more problematic in the context of keto nutrition. It contains a lot of carbohydrates and can easily get your body out of ketosis. Already in the early days of brewing beer, the drink was called “liquid bread”. Brothers of the order brewed it in order to obtain a nutritious supplement to the sparse fasting meals. Beer therefore, contains a lot of carbohydrates and definitely does not fit into the keto diet.

  • What is lazy Keto?

Similar to ketogenic nutrition, it is often used as a method of losing weight, but promises to be much easier to follow.

In classic keto, the intake of calories, carbohydrates, fat, and protein is carefully calculated to reach the ketosis state, a metabolic state in which the body begins to burn its own body fat.

Lazy Keto is said to have a similar effect, but it is much less strict because it is only necessary to pay attention to carbohydrate intake.

  • What alcohol can I drink on keto?

As a matter of principle, alcoholic beverages should only be consumed in moderation – this does not only apply during a ketogenic diet. Alcohol contains many empty (i.e. nutrient-poor) calories, stops the fat-burning, stimulates the feeling of hunger and lowers the inhibition threshold – usually not a good combination. However, there is nothing to prevent an occasional glass of wine or sparkling wine in the evening. Whiskey, brandy, martini etc. as well as vodka or tequila are also permitted from time to time. It should be noted, however, that most people react much more sensitively to alcohol during a ketogenic diet than usual – so take care!

  • What is the best alcoholic drink for keto?

Other spirits that can be drunk during ketosis:

The best alcoholic drink for the keto diet is whiskey but these other drinks are also allowed:

  • Gin
  • Cognac
  • Rum
  • Scotch
  • Tequila
  • Vodka

Conclusion

As you can see, there are several ways to add variety to your beverage selection. Nevertheless, try to provide your body with enough water and cover most of your daily fluid needs with water – your body will thank you for it!

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