The ketogenic diet has stringent restrictions on food and beverages. You may be pondering yourself what to have when it comes to food and drink. Also, how can I keep my body from leaving ketosis? Well, it’s intrinsic to feel overwhelmed upon starting a new dietary regimen, but nothing to worry about, there are several products including delicious beverages available that can still satisfy your cravings.
Any food or drinks having less carbohydrate and sugar comes under a ketogenic diet. However, in this article, we are going to cover 20 such keto-friendly drinks that can not only fill your stomach but also satisfy your cravings.
So let’s get started!
20 Keto-Friendly Drinks for Weight Loss
Considered an exciting elixir weight loss drinks offer a unique combination of nature and science that help you lose weight and at the same time help attain a healthier, and more lively way of life. Here is the list of 20 keto-friendly drinks to start your journey with a fitter and more energetic you!
1. Water and Sparkling Water
During one’s weight loss journey, water is always considered the best drink to lose weight. Since it contains no calories, it cannot hinder your progress. It does not matter whether you are on a weight loss journey or not, water is essential for everyone to maintain hydration. Hence you must complete your daily water requirement.
Studies show that the daily requirement of water for men is 3 liters whereas for women it is 2.2 liters. Just keep in mind that your body can not get rid of stubborn fat unless you give it energy, nutrients, and most importantly hydration.
However, for people who do not like to have plain water, sparkling water or carbonated water is another choice for them. To enhance the flavor of sparkling water you can mix lemon peels or slices of cucumber in it. But whenever you are having flavored water, always check on the label to avoid carbs or any kind of sweeteners that can get in the way of ketosis.
Also, Dr. Eric Berg mentions that carbonated water is healthy and may help improve digestion in some people.
2. Green Tea
Regular tea is not suitable for a keto diet due to the high content of carbohydrates, sugar, and milk. Although managing without tea may be difficult for tea lovers but, no worries there are more options available to try when you are on a keto diet for losing weight.
One such option includes green tea. It is low in calories and contains nutrients, vitamins, and minerals. It contains a natural component known as polyphenol that helps fight inflammation as well as cancer. Having a cup of green tea early in the morning and late at night can help you lose weight. Other health benefits of green tea include:
- It is full of antioxidant and bioactive compounds. The antioxidants help fight free radicals and toxins and help prevent oxidative damage in the body.
- Drinking green tea every day may help you burn fat and increase your metabolic rate.
3. Black Tea
Another great keto-friendly drink is black tea which is best for weight loss. It contains antioxidants like polyphenols, especially catechins, theaflavins, thearubigins, gallic acid, and flavonoids that benefit the body in the following ways.
Drinking black tea in moderation can effectively prevent coronary artery disease (CAD)
The catechins content in black tea may help in weight loss. The caffeine content in black tea also helps in weight loss. Other elements like polyphenols in black tea may boost metabolism and reduce body fat.
Coffee is one of the most sought-after drinks that has a place in the keto-friendly drink list. When you are on a weight loss expedition, you can always enjoy a cup of black coffee without milk, sugar, or any artificial sweeteners.
Now, the question is how can coffee help? Well, caffeine is one of the components in coffee that helps improve your metabolism and encourages the fat-burning process. Similar to green or black tea, coffee has also antioxidant properties. Furthermore, the ferulic acid in coffee has anti-inflammatory, anti-allergic, antibacterial, antiplatelet, and antiviral effects.
Besides, coffee contains antioxidants like hydroxycinnamic acids and polyphenols that help prevent damaged cells. Damaged cells can lead to autoimmune disease, organ failure, neurodegeneration, and sometimes cancer. Coffee has very few calories. Anything that does not spike insulin is considered a great drink for the ketogenic diet.
5. Bulletproof Coffee
Bulletproof coffee contains high-fat like unsalted butter, MCT oil, and coffee grains to substitute a carbohydrate-based morning meal.
Bulletproof coffee is highly calorific but still can help you lose weight because it has medium chain triglycerides (MCT) a type of dietary supplement that helps reduce weight and grass-fed butter which is rich in omega-3 that improves energy levels, and gut and brain health. Higher energy levels lead to intense workouts hence, promoting weight loss.
6. Bone Broth
When you are following a ketogenic diet, try adding bone broth to your meal. Because bone broth is a nutrient-dense, protein-rich liquid that is naturally filled with important electrolytes such as sodium, potassium, magnesium, and calcium. These essential minerals help strengthen your body and have hunger-suppressant properties that prevent you from binge eating. Thus, helps in weight loss.
7. Lemon Ginger Water
Lemon ginger water is a great keto-friendly drink for weight loss because lemon helps reduce insulin resistance. This reduces the fat stored in the body. Ginger is also very helpful in curbing hunger and eventually helping to lose weight.
Lemon is a rich source of vitamin C and several antioxidants that are great for boosting immunity. On the other hand, ginger has anti-inflammatory properties which fight against inflammation.
8. Apple Cider Vinegar
Known as one of the best keto-friendly drinks, apple cider vinegar has a myriad of benefits. It helps ameliorate your insulin sensitivity and lowers the cholesterol and triglyceride levels in your blood. When combined with a healthy lifestyle, apple cider vinegar can result in fat loss. Try having 15 to 30 ml. of apple cider vinegar mixed with water on an empty stomach to witness the best result.
9. Fruit Juice
Usually, it feels great to have a cup of fresh fruit juice with breakfast in the morning. Unfortunately, for keto dieters, this drink is not recommended as it is loaded with high carbs and sugar.
Fruits like mango, orange, grapes, apple, cranberry, and banana have too much sugar in them, yet, there are exceptions such as lime and lemon juice. These are the best natural low-carb juices that you can drink directly or mix with plain water and other beverages such as hot or iced tea to enhance the taste. These can be one of the great keto-friendly options as they contain very low carb and no sugar.
10. Vegetable Juice
Vegetable juices are the best option for people who are on a ketogenic diet. Since vegetable juices are low in carbs and contain various essential nutrients including vitamin A, magnesium, iron, potassium, and fiber, they stimulate the metabolism and help in fat loss. Vegetables like celery, cucumber, kale, and spinach are great choices for ketogenic beverages.
11. Plant-Based Milk
Cow milk is not an ideal choice if you’re on a ketogenic diet because it has natural sugars in it and it may kick you out of ketosis. There is 11.5 gram of carbohydrates in a cup (249 g) of whole milk, which is too much for a keto diet.
Instead, you can choose plant-based milk with low carbs and sugars. Almond milk, coconut milk, flax milk, and soy milk are all good for keto. Most people prefer almond milk because of its low-calorie content, which will not interfere with their weight loss goal.
12. Energy Drinks
When it comes to the best keto energy drink, there are several options available in the market. However, it is essential to check the label before buying any such energy drinks.
Most popular brands contain artificial sweeteners and these energy drinks may not be suitable for those who are on a keto diet. Hence, it is recommended to find low-carb energy drinks that contain natural sweeteners such as stevia or monk fruit. But if you need some caffeine, opt for regular coffee instead of energy drinks.
Moreover, it is essential to be aware of the potential health consequences associated with energy drinks, because these may cause damage to the heart, liver, and brain, especially to adolescents and young adults.
13. Sport Drinks
Low-carb sports drinks are good for people who are on a keto diet and engaged in workouts. Most keto drinks contain electrolytes so they are best to consume before and after intense exercise, as they help regulate blood pressure and support muscle recovery.
People who are on a keto diet and engage in intense workouts or outdoor activities, tend to lose a lot of electrolytes through sweat. As a result, it can lead to keto flu, a group of symptoms that include dehydration, muscle cramping, and headaches. In such a scenario, low-carb sports drinks can help replenish the electrolyte imbalance.
14. High-Protein Drinks
Protein drinks are a preferred keto-friendly drink which is advantageous for people of all ages and genders since they help repair the muscle tissue of the body. Moreover, they support in making of new tissue and activate different metabolic reactions.
Many protein-rich drinks can be prepared at home, while several protein powders are also available in the market. You can incorporate high-protein drinks into your weight loss journey, without losing muscle mass.
15. Fennel Water
Fennel water is one of the best weight-loss drinks that can be prepared at home. It helps in improving digestion and regulating blood pressure. This drink helps improve your sleep quality reducing your desire to eat more and helps in your weight loss journey. It is also a diuretic that aids in producing urine flushing excess water and sodium. This can help to reduce water weight and bloating, making you feel lighter.
16. Ajwain (Carom Seeds) Water
Ajwain water is a good source of fibre which aids in many stomach issues like improving digestion and getting rid of flatulence. It also helps in absorbing nutrients and boosting metabolism, thereby causing less fat storage in the body. Drinking Ajwain water along with healthy food and exercise can make you lose weight faster. You can make this your morning drink for weight loss.
17. Coconut Water
Though coconut water is not entirely carb-free including it in your diet in moderation can be a great way to stay hydrated. What makes coconut water one of the best keto-friendly drinks is its innumerable health benefits. This is a great drink for weight loss as it is low in calories and has an abundance of electrolytes, vitamins, and minerals such as magnesium and potassium. Studies suggest that coconut water helps trigger metabolism which assists the body to burn more calories eventually resulting in weight loss.
Additionally, coconut water is beneficial for diabetic people because it helps reduce the blood sugar levels in the body.
18. Fenugreek Water
When it is talked about the best weight loss drinks at home, perhaps fenugreek tops the list. It is a wonderful homemade drink that offers many health benefits. Drinking fenugreek water helps in lowering blood sugar and cholesterol levels and improves digestion. It may also help improve insulin sensitivity in the body.
It helps in flushing out toxins from the body and guarantees proper bowel movements. It also boosts metabolism in the body and helps you in your weight loss journey.
19. Turmeric Ginger Tea
Turmeric ginger tea is an amazing keto-friendly drink that has anti-inflammatory and anti-bacterial properties which help fight against inflammation. Turmeric also helps regulate blood sugar in the body, ginger on the other hand is an immunity booster. The curcumin in turmeric works wonders in reducing the insulin and sugar levels in your body. This supports less fat formation and hence weight loss.
20. Aloe Vera Juice
Aloe vera juice is an outstanding keto-friendly drink as it is a beneficial supplement for weight loss. Consuming a teaspoon of aloe vera before food may help in digestion and stimulate fat loss. It boosts your metabolism which enables the body to burn fat. Additionally, aloe vera contains vitamin B which helps convert the fat into energy thus, resulting in weight loss.
Frequently Asked Questions
Is orange juice keto-friendly?
Unfortunately, no. Although fresh orange juice is considered a whole food, a pack of orange juice (6.75 oz) contains 23.9 grams of carbs and 17.4 grams of sugar which is way too much for a keto diet.
What can you drink on a keto diet to lose weight?
If you are on a keto diet, the best drink to have is plain water as it contains zero calories. Besides, sparkling water without any artificial sweeteners, regular coffee, green tea, black tea, bulletproof coffee, and plant-based milk are also some great options to choose from.
Is alcohol keto-friendly?
Hard liquors like vodka, rum, whiskey, gin, and tequila can be considered keto-friendly drinks since they do not contain carbohydrates. Therefore, you can consume them in moderation while being on a keto diet.
However, consuming mixed drinks like cocktails can cause weight gain as they normally contain excess sugar. Hence, it is recommended to stay away from cocktails.
The Final Words
At the onset ketogenic diet might seem daunting, but keto-drinks have various options available to pick from. With this wide range of drinks, you can make your keto journey more flavorful and hydrating.
However, while choosing your keto-friendly drink make sure it is void of any added sugar or artificial sweeteners. Further, it is essential to stay below your daily carbohydrate limit to keep a check on the obstinate body fat and remain within a healthy weight range.