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Which beverages should you drink on a keto diet —
and which ones should you avoid? Today I’ll tell you the 3 things you need to know to make the
best keto drink choices. Plus, I’ll share the number one keto beverage mistake that you’ll
want to be sure to avoid. Let’s get into it!
Hello, I’m Dr. Andreas Eenfeldt, CEO of Diet
Doctor, and today I’ll be talking about keto beverages. When starting a keto diet, you might
not know exactly what to drink and what to avoid. Don’t worry, it’s easy. There are just
three things that you need to keep in mind:
Number 1: Water wins. Sometimes the
simplest option is the best one, and that’s certainly true when it comes to
water. Whether you prefer it still or sparkling, at room temperature or ice-cold, water is
the ultimate thirst quencher. Zero carbs, zero calories, and no preparation needed.
Add a sprinkle of salt to your water to minimize any symptoms of the “keto flu”, such
as headache or fatigue, which often occur at the beginning of a keto diet.
Or for a refreshing option, flavor your water with a lemon or lime wedge,
which adds only about half a gram of carbs.
Number 2: Other go-to beverages.
is the perfect keto drink. But if you want a bit more flavor, there are several other
keto-friendly beverages you can enjoy.
Unsweetened tea and coffee are at the top of
the list. Feel free to add a small amount of milk or cream, if you like, whether at home
or at your favorite coffee house or café. However, when ordering coffee out, avoid
lattes, cappuccinos, and especially sweet coffee and tea drinks like frappuccinos and mochas, which
are actually high-carb desserts in liquid form.
Broth or bouillon is also a good beverage
choice. When broth is made with plenty of salt, it can help minimize keto flu symptoms.
Choose chicken, beef, or vegetable stock, based on your personal preferences.
Finally, is alcohol OK on a keto diet? The good news is, you can occasionally enjoy dry
red or white wine or unflavored spirits like gin, whiskey, or rum. But steer clear of sweet
wines and drinks mixed with sugary mixers or fruit juice.
And avoid beer, also known as
“liquid bread" because it’s so high in carbs.
Number 3. What about soft drinks? Drinking
diet soda may be OK for some people, but I generally don’t recommend it.
While diet sodas are technically “keto” because they don't have carbs, they can cause
you to maintain a preference for sweet foods and beverages. So, you may be best off if you
learn to enjoy plain, unsweetened drinks.
My advice is to ditch sodas altogether. But
if you must have a soft drink occasionally, choose diet soda. Sugar-sweetened sodas
are loaded with empty calories and carbs. In fact, they’re probably the most
“anti-keto” thing you can drink.
Let’s do a quick recap. Water is your best
beverage choice. You can also enjoy plain coffee, tea, or broth with your meals or any time
of day. When choosing alcoholic beverages, stick to dry wine or plain spirits. Avoid regular
soda and other sugar-sweetened beverages, period.
Earlier, I promised to let you know the NUMBER ONE
keto beverage mistake you might be making.
Here it is: Drinking too much “keto-friendly” alcohol.
One advantage of a keto lifestyle is that it allows you to consume alcoholic beverages,
if you make the right choices. However, if you drink a lot of alcohol, you can run into
trouble — and it can slow down weight loss.
Drinking alcoholic beverages can slow down weight
loss because your body burns alcohol before it burns carbs, protein, and fat — including
body fat. Alcohol also tends to increase your appetite and decrease your inhibitions.
This may cause you to overeat or make unhealthy food choices without even realizing it.
So for the best keto results, preferably limit yourself to a daily maximum of two drinks
if you’re a man or one drink if you’re a woman.
Interested in learning more about the best
and worst keto beverages, including the carb counts for all of your favorite drinks? See the
link below for our written Keto drinks guide.
Also, consider signing up for a free trial,
which gives you access to personalized meal plans with shopping lists, video courses,
and many other members-only benefits. Go to DietDoctor.com to learn more.
Good luck, and I’ll see you in our next video.