Is Diet Soda Keto

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8 Delicious Keto-Friendly Drinks

 8 Delicious Keto-Friendly Drinks

When you're on a ketogenic diet, you're hyper-aware of what you're eating (and, more importantly, what you're not eating). But don't forget that what you drink can also help you succeed.

Why Is It Important to Stay Hydrated on the Keto Diet?

When you first start a keto diet, your body's hydration status will change as it adjusts to the restriction of carbohydrates. After all, your body stores carbohydrates as glycogen, which is a water-retaining substance. When you deplete your glycogen stores, you will lose water weight. Furthermore, eliminating processed foods from your diet — which are typically higher in sodium — can have an impact on your body's electrolyte and fluid balance because salt can cause dehydration.

"Many people find it difficult to stay hydrated on the keto diet, especially at first." "Make sure you're drinking plenty of water and replacing electrolytes," says Kendra Whitmire, a sports nutritionist. functional and therapeutic nutritionist and dietitian in Laguna Beach, California.

Drinks to Avoid on the Ketogenic Diet

Avoid sugar-sweetened drinks (such as soda) and fruit juice (even 100% juice) because they are high in sugar and thus carbs. Dairy milk is also high in carbs, making it unsuitable for keto. Skip (or, at the very least, limit) diet drinks, too, advises Jill Keene, RDN, a private practice nutritionist in White Plains, New York. Some artificial sweeteners, she claims, may have a negative impact on blood sugar levels.

Is Diet Coke Allowed on the Keto Diet?

While Diet Coke (or diet soda in general) is technically keto-compliant, it may cause you to crave more. According to a study published in the British Medical Journal in January 2019, artificially sweetened drinks may deceive the body into thinking it needs the calories and carbs it thinks it needs. it's getting from diet soda. When your body realizes it isn't, it may compensate by overeating.

Regardless of whether that effect holds true on keto, you have a plethora of better, more delicious drink options. If you're following this diet, here are eight great drinks to try:

On the Keto Diet, the best drink to consume is water.

According to Keene, this is the best drink for you — keto or not. Keep a water bottle with you at all times and sip throughout the day to stay hydrated.

Keto-Friendly Plain Low-Carb, Calorie-Free Tea

Tea is another good option because it is carb- and calorie-free if you drink it plain and don't add sugar or another sweetener. According to the Harvard Health Letter, teas are high in health-promoting antioxidant flavonoids and may improve blood vessel function to keep your heart healthy. If you're sipping in the afternoon or evening, choose a caffeine-free herbal tea, such as chamomile tea, to avoid disrupting your sleep.

Another carb-free beverage option is seltzer or sparkling water.

This is a great way to spice up your regular water — just avoid tonic, which appears to be clear, plain bubbled water but contains a ton of sugar. According to the United States Department of Agriculture, adding a squeeze of lemon adds nearly 12 gram (g) of carbohydrates (USDA).

On the Keto Diet, you can drink plain coffee or coffee with unsweetened heavy cream.

The most important aspect of your brew, as with tea, is what you add to it. Although drinking it black has no calories, many keto dieters will appreciate the added fat that heavy cream provides, according to Scott Keatley, RDN of Keatley Medical Nutrition Therapy in New York City. According to the Mayo Clinic, adults can consume up to 400 milligrams (mg) of caffeine per day. According to the USDA, 1 cup — 8 fluid ounces (oz) — of coffee contains about 92 mg, while a tall coffee at Starbucks contains 245 mg, according to the company website.

Bone Broth Can Be a Refreshing Keto Drink

Sipping a steaming cup of bone broth has a distinct warming and comforting quality to it. According to one brand, this liquid has no carbs and contains less than 50 calories per cup, as well as 9 g of protein. Traditional broth is also an excellent choice, though it contains less protein. According to the USDA, one cup contains 13 calories and 2.5 g of protein.

Nut milks are also low in carbs and suitable for Keto dieters.

If you want to mix things up, almond, coconut, and cashew milks are great options because they contain 1 g (or less) of carbs per cup. Just make sure to read the nutrition label carefully and select unsweetened varieties. These are frequently fortified with vitamins and minerals, making them a healthy choice.

Kombucha Can Be a Good Soda Substitute, but Only in Moderation

This isn't the best option, and it shouldn't be your go-to drink. If you're looking for something sweet and soda-like, try kombucha, a gut-friendly fermented tea. The catch is that all kombuchas contain sugar, which is required for the fermentation process. "You'll have to give up carbs to drink kombucha," says Whitmire. Read the label; the amount of sugar added varies greatly. Some brands and flavors contain about 3 g of carbs per 12 cup. (That's one-quarter of the bottle, so be sure to measure it out.)

You Can Drink Alcohol on Keto, but Some Are Preferable to Others.

"Partying on a daily basis should be avoided," says Whitmire, "but if you want to go out and have a glass of wine, that's fine as long as it fits within your daily carbs." According to the USDA, spirits (gin, rum, vodka, and whiskey) have 0 g of carbs per 1-oz serving.

Instead of fruit juice or soda, mix these with plain water or unsweetened sparkling water. According to the USDA, a 5-oz glass of red table wine contains 4 g of carbs, and the same goes for white table wine. According to Whitemire, drier wines have less sugar. Choose a sauvignon blanc over a riesling, for example.

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