The dieting pattern that is gaining a lot of popularity around the world these days is the Ketogenic diet. Fitness trainers, experts, physique models, and even some regular gym-goers swear by its effectiveness. To many of them, following a keto diet has played a key role in reducing inches of fat from their bodies and that too in a comparatively shorter amount of time.
For others, the keto diet has been nothing less than a savior which has helped them in losing fat and that too without making them lose their muscle mass. When you follow a keto diet, you choose a dieting pattern that is high in fat content, moderate in protein content, and low in carbs content. It changes the metabolism of your body to some extent as the keto diet makes use of fat as an energy source. This process is called ketosis.
Undoubtedly, the benefits that come with following a keto diet are availed only when you follow the strict do’s and don’ts of it. There are certain food items that you can consume on a keto diet and there are some that are a complete no-no.
The nutritional information of most of the food items can be easily found on their packets but what about the drinks or beverages? A glass of cocktail that you get served at the local bar won’t be having a sticker showing you its nutritional information. Would it? In that case, you must have a clear idea about what drinks or beverages would be ideal for you on a keto diet and which of them are not keto friendly.
Even a little carelessness in selecting the drinks while you are on a keto diet can prevent ketosis and hamper your results. This article will provide you with the most appropriate choice of drinks and beverages that you should avoid at all costs when you are following a keto diet. The next section will let you know about all those beverages.
WHAT DRINKS TO AVOID ON A KETO DIET?
In a very basic sense, all the drinks and beverages that are loaded with carbs must be avoided on a ketogenic diet. So does it mean that you would only be having the option of sipping water as a drink? Not at all. You must definitely avoid beverages that are loaded with carbs but at the same time, certain alterations can be made to those drinks or beverages. The list presented below will easily let you know which drinks won’t be suitable on a keto diet and what alternatives you can choose to go for.
HOT CHOCOLATE
With the drop in temperature, we all crave for that thick and creamy delicacy – hot chocolate. To your surprise, chocolate can be a part of your keto diet! And when it’s liquid – even better! Here’s the secret to how you can make it at home tonight. It’s important to choose dark chocolate with more than 70% cocoa solids. For the thickness, and making sure it’s dairy-free – choose canned coconut milk and enjoy with your friends in the equal taste of your favorite dessert.
DIET SODAS
The presence of the word “diet” might make you think that they are safe to be consumed on a keto diet. But this is certainly not the case. Diet sodas contain sucralose and aspartame that act as artificial sweeteners. Their consumption damages the healthy bacteria that are present in your gut. It also leads to strengthening up your sugar cravings which may further lead to unhealthy weight gain.
However, you can choose to go with diet sodas that contain stevia. These are naturally derived sweeteners that have zero calories. Some diet sodas also have erythritol. It is a sugar alcohol that is derived from corn. Both stevia and erythritol have lesser negative effects than sugar. Keto-friendly sodas including Zevia and Virgil’s Zero Sugar can be a better option for you.
If you’re feeling that today should be your cheat day, you can never go wrong with soda’s best partner: burger! However, burgers are also not the best food while you’re on diet, but you can still try it with the ultimate keto burger recipe. With this easy and quick recipe, you’ll get to enjoy a fun snack while keeping the carbs low.
FRUIT JUICE
Fruit juices are certainly a healthier choice when it comes to fluids. But when you are following a keto diet, this statement is not that truthful. Most of the fruit juices that we consume are loaded with sugar and also some artificial sweeteners. They certainly don’t find a place in your Ketogenic diet.
However, you can drink lemon or lime juices. These juices have lower amounts of carbs. And at the same time, satisfies your taste buds owing to their flavor. They can also be added to plain water or some other beverages including hot iced tea to make them more flavorful.
VEGETABLE JUICE
Most of the vegetable juices are loaded with carbs and should certainly not be consumed while following a keto diet. But there are some other options too that may serve you well. Vegetable juices made up of cucumber, celery, kale or spinach can prove to be a good choice in a keto diet. If you are choosing to go with the bottled option of vegetable juices, just make sure to check the ingredient label on them. This will let you know about the carb and sugar content in it per serving.
To ensure the quality and freshness of your vegetable juice on a regular basis, getting a masticating juicer is definitely a must. With this machine, you can make your own vegetable juice and not rely on store-bought ones which may have sugar and carb content that you’re trying to avoid.
MILK SHAKES
Due to the presence of natural sugar in milk, it is not a favorable choice when you are on a keto diet. But you can go with plant-based milk shakes including coconut milk, flaxseed milk, macadamia nut milk, or almond milk. Plant-based milk shakes are keto-friendly. But before consuming plant-based milk shakes, be careful as some of them contain artificial flavors or sweeteners that make them an inappropriate choice in a keto-friendly diet.
Shakes made from animal-milk must also be avoided. A better alternative in such a scenario could be consuming the Atkins shakes. These contain only 2 grams of net carbs and 1 gram of sugar per serving. Being gluten-free and having a low glycemic index make Atkins shakes keto friendly. They have the perfect proportion of proteins, carbs, and other essential nutrients that provide your body with steady energy thus promoting activeness.
ENERGY DRINKS
When it comes to energy drinks, some of them are filled with artificial sweeteners. They are a complete no-no in a keto diet. But there are certain brands like Stevia that do not have any such artificial sweeteners. While consuming any energy drink, you must have clear information about its caffeine content. Majority of them have 150-200 mg per 16 ounces (475 mL). The safer caffeine threshold is around 400 mg for the general population.
When taking energy drinks once in a while, make sure you look for sugar-free, low-calorie, and no-carb energy drinks to ensure that they won’t throw your body out of ketosis.
SPORTS DRINKS
The purpose of sports drinks is to replenish sodium and potassium content that gets lost through sweat after a strenuous workout session. Most of the sports drinks available these days have sugar content and they don’t serve as an ideal option while following a keto diet.
However, you can choose to go with Gatorade Zero and Powerade Zero. Although they contain some artificial sweeteners, they may serve you well as compared to other sports drinks. You can also go for electrolyte powders that are sweetened with stevia that can be mixed into water.
Be careful of consuming sports drinks, as you may think they can give you an athletic body, but it might be the other way around.
BEER
You must be knowing that beer tends to be loaded with carbs. The sugar content in beer comes from wheat that doesn’t get fermented into ethanol. Consuming beer should be avoided at all costs when you are on a keto diet.
Low carb beers, however, can be consumed at times. Low carb beers either use less wheat or they are provided with a longer fermentation process. This further converts the sugar in wheat to ethanol.
Miller 64, Budweiser Select 55, and Michelob Ultra are some examples of low carb beers.
Along with beer, other forms of alcoholic beverages can also cause a distraction to your keto progress. Alcohol can be an appetite stimulant to some people. It also hampers your decision-making capabilities, which can get your diet out of control and push you to try foods unfit for keto.
Furthermore, your body may digest alcohol first before other macronutrients vital for ketosis. Consequently, your body will get its fuel from the alcohol, convert other foods into fat, and stop your body from burning its fat storage. With this, you may fall out of ketosis.
MIXED DRINKS
Mixed drinks should be avoided while following a keto diet. They get loaded with sugars from soda or fruit juices. Flavored liquors also tend to be filled with added sugars. Tonic water should also be avoided.
You can choose to go with hard liquor. Hard liquors including rum, whiskey, vodka, or tequila are absolutely carb-free. You can also make the use of zero carb mixers including seltzer water or diet soda.
Final Words
This article would have surely given you a detailed guideline about what drinks you should avoid while being on a keto diet. But at the same time, certain alterations made to them can serve you in the best of your interests.
