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When it comes to following a keto diet, finding the right drinks can be a challenge. Many popular options are loaded with sugar and carbs, making them off-limits for those following a low-carb lifestyle. However, there are some keto-friendly options out there that can still satisfy your thirst while keeping you in ketosis. In this article, we will delve into the 12 best and worst low-carb drink options for those on a ketogenic diet.

Keto Drinks - The 12 Best and Worst Low Carb Options to Sip On

Let’s start off with the best low-carb drink options. These are beverages that not only quench your thirst but also support your keto lifestyle:

1. Water: It may seem obvious, but water is always the best choice for hydration when following a keto diet. It has zero carbs, zero calories, and is essential for overall health.

2. Unsweetened Tea: Whether it’s black tea, green tea, or herbal tea, opting for unsweetened versions can be a great way to add flavor to your routine without breaking ketosis.

3. Coffee: Black coffee is naturally low in carbs and can be enjoyed in moderation on a keto diet. Avoid adding sugar or milk, and consider using keto-friendly alternatives like heavy cream or almond milk.

4. Sparkling Water: If you’re craving something fizzy, sparkling water can be a refreshing choice. Look for options without added sugars or sweeteners.

5. Bone Broth: Bone broth is not only a cozy drink option but also a source of important nutrients like collagen and electrolytes. It’s an excellent choice for replenishing minerals on a keto diet.

6. Coconut Water: While coconut water does contain some natural sugars, it can be a good alternative to traditional sports drinks for replenishing electrolytes.

7. Almond Milk: A low-carb and dairy-free alternative to regular milk, almond milk can be a delicious addition to shakes, smoothies, or a simple glass on its own.

8. Herbal Infusions: Experimenting with herbal infusions can add variety to your drinks. Try making infusions with flavors like mint, ginger, or hibiscus for a natural and keto-friendly treat.

9. Coconut Milk: Similar to almond milk, coconut milk is a great choice for those avoiding dairy. It’s creamy, low in carbs, and can be enjoyed in a variety of keto recipes.

10. Homemade Electrolyte Drinks: Making your own electrolyte drink at home can be a cost-effective and keto-friendly way to replenish minerals. Simply combine water, salt, and a small amount of a sugar-free sweetener.

11. Flavored Sparkling Water: If you’re looking for a bit more flavor, consider opting for flavored sparkling water. Just make sure to choose options without added sugars or artificial sweeteners.

12. Protein Shakes: Protein shakes can be a convenient and satisfying way to stay in ketosis. Look for low-carb options and be mindful of any additional ingredients that may not align with a ketogenic diet.

Now, let’s take a look at the worst low-carb drink options. These are beverages that are high in carbs and should be avoided or consumed in moderation while on a keto diet:

1. Regular Soda: Regular soda is a definite no-go on a keto diet due to its high sugar and carb content. Even diet sodas should be limited, as they contain artificial sweeteners which may affect insulin levels.

2. Fruit Juice: Fruit juice, even if it’s 100% pure, is packed with natural sugars and carbs. It’s best to stay away from fruit juices while following a ketogenic lifestyle.

3. Sweetened Tea and Coffee: Flavored and sweetened teas and coffees can be loaded with sugars and carbs. Check the labels before purchasing or opt for unsweetened versions.

4. Sports Drinks: While sports drinks are commonly associated with rehydration, many of them are high in carbs and added sugars. Look for sugar-free or low-carb alternatives if needed.

5. Alcoholic Beverages: Alcohol can hinder ketosis due to its impact on liver function and the metabolic process. If you choose to consume alcohol, opt for low-carb options like spirits and dry wines.

Remember, it is essential to read labels and be mindful of portion sizes when choosing any beverages while on a keto diet. Staying hydrated is crucial, but choosing the right drinks can make all the difference in maintaining ketosis and achieving your health goals.

So the next time you reach for a drink, refer to this guide to ensure you make the best choice for your keto lifestyle.

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