Keto Diet: What to Drink and What Not to Drink

Updated on April 16th, 2020
keto friendly drinks

The National Center for Biotechnology Information states that the ketogenic diet has proved to be the most effective diet plan for rapid and effective weight loss. It is a diet consisting of high fats, low carbohydrates, and moderate proteins.

While taking care of what you eat on your ketogenic diet, you should also be watchful of what you drink. Keto-friendly drinks are low in sugar and carbohydrates and force the body to use ketones for energy, which in turn burns fat.

Mentioned below is a list of keto drinks that you can include in your diet regimen.

Here’s What You Can Drink

1. Sparkling Water

If you miss the soda- which is a “must skip” on your ketogenic diet, then sparkling water is the right substitute for it. Sparkling water is water that is combined with carbon dioxide under pressure. It is bubbly and fizzy and an appropriate alternative for sugary drinks.

Studies report that this keto drink offers many digestive health benefits like improving swallowing ability, relieving stomach aches and indigestion, increasing the feeling of fullness, etc.

[Read: Keto Egg Fast Diet]

2. Diet Soda

Diet soda is sweetened using calorie-free sugar substitutes, although some experts claim that these substitutes are not sugar-free, and hence, not “keto-friendly.” It is recommended to check the nutritional facts and pick only those diet sodas which contain less than 5 grams of sugar. Choose natural, fat-free sweeteners.

3. Green Tea

Green Tea

Green tea is a carb-free drink that is known for its antioxidant and anti-inflammatory properties. Along with giving you a feeling of fullness during your diet, researchers(1) report that green tea prevents heart diseases and cancer in the human body. The long term consumption of green tea is highly recommended to treat high-fat obesity and type II diabetes.

4. Black Tea

Black tea is one of the best keto drinks as it helps burn body fat. You can choose from a variety of tropical options like pecan praline black tea, coconut almond tea, and cacao lavender blend. These dry fruit teas contain healthy carbohydrates that won’t disturb your diet and also leave you feeling full and healthy.

5. Red Wine

Red Wine
Image: ShutterStock

The majority of cheap wines come with residual sugar and carbohydrates, which cannot be consumed when on a ketogenic diet. Instead, for a zero-carb drink(2), you can opt for good quality red wines. Opt for the one which contains 1 gram or less sugar per ounce.

6. White Wine

Similarly to red wine, you can also have a glass of white wine with dinner. Some of the good quality dry white wines contain 0.6g carbs per ounce to 0.57g carbs per ounce.

7. Light Beer

Beer benefits

Drinking beer on a ketogenic diet can be difficult because alcohol contains high carbs. But light beers are a keto-friendly alternative that can quench your thirst for beer and also maintain your low-calorie consumption routine.

8. Gin

Gin is a keto-friendly beverage as it is a zero carb drink. Gin can be simply understood as a distilled spirit that is unsweetened hence has zero carbs. Even gins infused with botanicals and flavors are carb-free, although experts report that gin liqueurs should be avoided as their alcohol content is low and sugar content is high. Some keto-friendly gin mixers that you can select are tonic water and gin, lime juice and gin, olive juice and gin, unsweetened fruit syrup and gin, etc.

[Read: High-Fat Foods for Keto Diet!]

Here’s What You Must Not Drink!

1. Sour Whiskey

Sour Whiskey

Sour whiskey should be strictly avoided while on a ketogenic diet as it has up to 15 grams of carbs in 3 ounces. However, if you wish to consume the drink, then watch your proportions and do not go for heavy pours. If you have alcohol in a bar, then watch the pouring size.

2. Regular Beer

Regular beer is a strict no-no on a ketogenic diet as, along with sugar calories, it also contains gluten, yeast, ochratoxin A(3), and other toxins that can reset your fitness goals. The yeast especially contributes to a higher carb count.

3. Cosmopolitan

Cosmopolitan cocktails are fun to drink, but they have a huge amount of sugar in them. Cranberry juice, a major component of the popular drink, already has a lot of added sugar and is not recommended while on a keto diet. With approximately 16 grams of carbs in one glass of cosmopolitan, it is best to avoid cosmos at the next party for sure.

[Read: Keto Diet for Vegetarians]

4. Whole Cream Milk

Whole Cream Milk

Milk of any kind is not keto-friendly – one cup of whole cream milk can have 12 grams of net carbs! Dieticians state that, as an alternative to milk, you can drink almond or coconut milk. One cup of unsweetened almond milk only has 1.4 grams of carbs, whereas coconut milk has 4.5 grams of carbs.

Closing Thoughts

Although there are many options available for keto-friendly drinks, the majority of these drinks have empty calories, which means that they supply minimum calories with little or no other essential nutrients like proteins, fibers, minerals, and vitamins. Therefore, it is critically important to moderate your consumption of these drinks.

Other than watching what you drink and eat in a ketogenic diet, you must also exercise regularly and maintain a healthy lifestyle to get the best results.


1. Can I Drink Orange Juice on Keto?

Orange juice might be a healthy drink and a breakfast staple, but it is advisable to avoid orange juice on a keto diet due to its high carb and sugar content.

2. How Much Weight Can You Lose in a Week on Keto?

On a strict keto diet, you can lose up to 1-2 pounds per week. However, this will vary based on your diet and exercise regimen.

3. What Can I Drink for Breakfast on Keto?

You can try a low-carb blueberry smoothie or low-carb strawberry smoothie.

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