A Low Carb Drink Guide: What Not to Drink While on a Keto Diet

High levels of carbs may put a keto dieter out of ketosis. One way to prevent this is to avoid drinks that contain a lot of sugar.

Low carb drink

When you’re on a keto diet, go for a low carb drink. The restriction to carbs, apparently, extends to drinks and not just food. Optimize the benefits of the keto diet by skimping on sugary drinks and replacing them with keto-friendly alternatives. This low-carb drink guide may help you start.

Keto Diet Overview

In a keto diet, there is a restriction to certain types of food and drinks. Consumption of a higher amount of healthy fats and a moderate amount of protein is the focus. Carbohydrates, meanwhile are reduced significantly. Doing all these put the body in ketosis, which is a metabolic state with fats as the primary source of energy.

Drinks to Avoid in a Keto Diet

High levels of carbs may put a keto dieter out of ketosis. One way to prevent this is to avoid drinks that contain a lot of sugar. Here are some of them:

1. Alcoholic Beverages

Alcoholic drinks are usually products of fermentation and contain ethanol from grapes, grains, and other sources of sugar. Some alcoholic beverages are “safe” for the keto diet such as vodka, tequila, gin, rum, scotch, and cognac. But these should be taken moderately.

Examples of drinks that are “unsafe” for the keto diet are cocktails, sweet wines, flavored alcohol, sugary mixers, and beer. Try to avoid them as much as possible.

Risks of Drinking Too Much Alcohol

  • Dehydration. Consuming alcohol dehydrates the body dry and may lead to intoxication.
  • Increasing levels of sugar. Even alcoholic drinks dubbed as “safe” for the keto diet would still increase your blood sugar level.
  • Lower tolerance. In a keto diet, the body shifts chemically. This may lower the body’s tolerance to alcohol, increasing risks of intoxication and dehydration.

2. Soda

Soda usually contains carbonated water, sweeteners, and artificial flavoring. The sweetener has very high levels of sugar, which come from high -fructose corn syrup, fruit juices, and other sources of sugar. In some cases, soda has artificial “sugar”, which increases the risk of various diseases, moreover, trigger cravings for unhealthy food and drinks.

3. Sports Drink

Sports drinks are formulated primarily for athletes to support them as they do extreme and high-intensity activities. It also helps them recover from lost energy, replace water, and reproduce electrolytes. But these drinks may also contain high levels of sugar.

4. Fruit Juice and Vegetable Juice

Ready-to-drink fruit and vegetable juice usually contain high levels of sugar and even artificial flavoring. Companies may claim they make their juice with actual fruits. But in many cases, like soda, they contain artificial sweeteners, food coloring, and other potentially unhealthy ingredients. Unless you make the juice yourself or get your juice from an organic juice bar, avoid them at all cost.


The major takeaway is this: avoid drinks that potentially contains plenty of sugar. Learn to read labels and have second thoughts when a product claims “all natural” and “organic”. Make sure that the makers of your drinks are trustworthy.

When it comes to rehydration, nothing beats water. But if you want some flavors in your drink, you can make your own juice, for example, from real fruits. Keto coffee is also a go.

Low carb drink

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