Low-Carb Keto Drinks That Will Keep You In Ketosis

Low-Carb Keto Drinks That Will Keep You In Ketosis What You Need to Know About the Keto Diet The ketogenic diet is all about quick weight loss

How does it do that? By depleting carbohydrate stores and forcing the body to use ketones [compounds that are produced from fat versus sugar] for energy, so you burn additional fat, says Edwina Clark, RD Proof: One study found that the keto diet could actually burn 10 times more fat than other plans But the keto diet doesnt come without sacrifice—specifically in the carb category When on it, 75 percent of your daily calories should come from fat, 20 percent from protein, and just 5 percent from carbohydrates (thats less than 50g per day), says Clark

For comparisons sake, the Dietary Guidelines for Americans recommend that 45 to 65 percent of your daily calories come from carbs—so youre looking it a pretty significant carb depletion With such a strict macronutrient breakdown, what you eat matters—and so does what you drink Why? A lot of drinks contain carbs and sugars, and its not just the obvious culprits Carbs are stored with water, so when theyre depleted from your diet, theres a loss of total body water, says Clark Plus, ketosis increases nitrogen production and urine output, which can lead to dehydration if not carefully managed

Obviously, hydration is always crucial, but trying to figure out what drinks qualify as low-carb can be tough Heres your go-to guide for keto drinks that are more interesting than glass after glass (after glass) of water The Best Keto Drinks This should come as no surprise: Water is always the best choice for hydration! says Clark

Plus, it has no calories (and no carbs), so you can drink it all day long without a second thought Flavored waters and LaCroix and other seltzers are okay by keto standards, too Just look for no-calorie options that arent flavored with added sugars Keto Hot Drinks Green tea, black tea, and herbal teas are all calorie-free and a good way to break up the monotony of plain water all day

(Learn five other reasons to drink more tea) Adding heavy cream can help you reach your fat and protein quota for the day Keto Coffee Drinks Good news: You dont have to give up your coffee addiction on keto Black coffee is your best bet to get your caffeine fix without any carbs

But adding full-fat milk (instead of skim milk) can help you meet the hefty fat intake required on keto Milk contains 12 grams of carbs per cup, says Clark, so make sure to watch how much you pour And bulletproof coffee—with added butter, which is obviously high in fat calories—is also keto-approved Bulletproof coffee contains medium-chain triglyceride (MCT) oil, which is a medium-chain fat hydrolyzed from longer chain ones, says Clark, making it easily digestible Studies on the benefits of MCTs are mixed, but some research suggests that they may enhance thermogenesis and fat burning

Keto Starbucks Drinks Its possible to order keto-friendly drinks at Starbucks! Obviously, your best bet is plain ol black coffee, but an Americano has just 3 calories from carbs, and cream adds calories from both fat and protein An espresso also has no carbs Using full-fat milk, almond, or coconut milk in black coffee or cold brews can also contribute to ketos fat and protein requirements without adding too many carbs

Unsweetened Almond/Nut Milk Nondairy nut milks are good keto options because they can help you meet your protein and fat requirements without piling on the carbs, says Clark Avoid sweetened options, which will have more carbs, and stick to full-fat choices Keto Alcohol Drinks Hard alcohols, such as scotch, whiskey, bourbon, tequila, rum, vodka, gin, brandy, and cognac, are better options during a ketogenic diet (or otherwise) because theyre all low-calorie alcoholic drinks, says Clark

But remember, alcohol is a diuretic, which means that it increases water losses and can lead to dehydration, she says Plus, alcohol is metabolized as fat and can increase triglyceride levels and fat deposition Its best to steer clear of beer, which is high in carbs, and wine, which is high in sugars Keto Mixed Drinks Most mixers, like sodas or juices, are going to be full of carbs and sugar

Your best option if youre going to drink is to stick to straight alcohol, or choose a mixer like seltzer or flavored seltzer, which wont add calories or extraneous sugars (Check out this list of low-sugar mixers and liquors for your favorite healthy cocktails) Keto Diet Drinks Diet drinks like Diet Coke, Coke Zero, and similar zero-calorie sodas may sound perfect for the keto diet, and they are better than regular sodas, but they do come with problems

They contain artificial sweeteners that can have a laxative effect when consumed in excess, and may boost sweet cravings, says Clark Keto Sugar-Free Energy Drinks Keto followers can have sugar-free energy drinks like Red Bull Sugarfree (3 grams of carbs), Rockstar Sugar Free (zero carbs), or Monster Zero Ultra (zero sugar and zero calories) They are a low-carb choice, but not necessarily a healthy one, says Clark Theyre packed with artificial flavors, sweeteners, and caffeine, which can have adverse effects for some people

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