Choosing the right drinks plays an important role in the keto diet, as many conventional drinks contain a significant amount of carbohydrates. In order to keep carbohydrate intake low, it is worth choosing suitable alternatives that also offer variety.
Water – The ideal basic drink
Water is the simplest and most obvious option. Whether still or carbonated, it goes well with every meal and reliably supplies the body with fluids. If you are looking for variety in taste, you can spice up water with fresh herbs such as mint or lemon slices. However, it is important to ensure that only small amounts of carbohydrate-containing additives are used in order to adhere to the nutritional guidelines.
Tea – A Low-Carb Choice
Unsweetened teas such as green tea, black tea or herbal tea offer many different ways to meet your fluid needs. They can be enjoyed hot or cold and contain hardly any carbohydrates in their natural form. When buying ready-made tea blends or flavored teas, you should check carefully whether they contain hidden sugar.
Coffee – enjoyment without sugar
Coffee is also one of the drinks that can be easily integrated into a keto diet. It is important to drink it without added sugar. For more flavor and satiety, it is often combined with fats such as butter, MCT oil or coconut oil. This variant is called "keto coffee" or "bulletproof coffee" and is very popular in the keto community.
Plant-based milk alternatives, such as unsweetened almond milk or coconut milk, can also be used to round out the coffee. Cow's milk is less suitable due to its higher carbohydrate content and should only be used in small quantities, if at all.
Broth and electrolyte drinks – liquids with added benefits
Homemade broths made from bones or vegetables are popular on a ketogenic diet. They not only provide variety, but also provide important nutrients. If you want, you can use unsweetened electrolyte drinks, especially during the transition phase to the keto diet, when more fluid is excreted.
Alcohol – Enjoy with caution
Alcoholic drinks are generally allowed on the keto diet as long as they are low in carbohydrates. These include dry wines, gin or vodka. Sugary mixed drinks and cocktails should be avoided as they can significantly increase the carbohydrate content. Since alcohol temporarily pushes fat burning into the background, moderate consumption is recommended.
Drinks that are better avoided
Some drinks contain a lot of hidden carbohydrates and sugar. These include:
• sweetened soft drinks
• fruit juices
• Sweetened coffee drinks and teas
• milk in larger quantities
These drinks can quickly exceed daily carbohydrate intake and should therefore be avoided to support the ketogenic state.
The keto diet offers many options for meeting fluid needs without compromising your diet. Water, unsweetened tea and black coffee are classic options, while broths and electrolyte drinks provide additional variety. With the right choices, the keto diet remains balanced and fluid balance is optimally supported.
