What Not to Drink on Keto Diet ?


As a rule, drinks are the most depleting sources of calories and sugar in our diet. Fruit juices (including freshly squeezed juice), sodas, and even a coffee drink are loaded with so much sugar that they increase your chance of gaining fat while making it harder for your body to transition into ketosis.

Drinks prohibited on the keto diet

  • Soda and Pop — 93 calories, 26 grams of carbs, 26 grams of net carbs per cup of Coca-Cola.
  • Soda (Reduced Sugar) — 60 calories, 16 grams of carbs, 16 grams of net carbs per cup of Coca-Cola Life.
  • Vitamin Water — 48 calories, 13g carbs, 13g net carbs per cup.
  • Sweet tea — 90 calories, 23 grams of total carbs and 23 grams of net carbs per cup of sweet tea.

As a general rule, if a drink contains more than 8g of carbs per serving, you should avoid it.

Can I drink alcohol?

If you can’t cut out alcohol entirely, it’s best to drink hard liquor as they tend to be the lowest calorie and won’t affect your insulin or blood sugar levels.

A brief overview of some keto-friendly alcoholic beverages:

  • Light beer
  • Wine. Dry red wines, dry white wine and unsweetened champagne. They typically contain 4-5g net carbs per 140g.
  • Liquor. All unsweetened liqueurs will have 0g of net carbs. Pure vodka, rum, gin, tequila, whiskey are your best options.

Alcoholic drinks to avoid

  • Sugar mixes
  • Cocktails
  • Flavored spirits
  • Sweet wines
  • Sweet liqueurs

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