When you’re on a ketogenic diet, you’re hyper-focused on what you eat and, more importantly, what you don’t consume. But don’t forget that what you drink can help you succeed.
Why It Is So Important to Stay Hydrated on the Keto Diet?
Your body’s hydration status will vary during the early phases of a keto diet, when your body is adapting to severely reducing carbohydrates. After all, carbohydrates are stored in your body as glycogen, which is a water-binding substance. If you deplete your glycogen stores, you’ll lose water weight as well. Furthermore, eliminating processed foods from your diet can help you lose weight. Salt, which is generally higher in sodium, can impact your body’s electrolyte and fluid balance by causing water retention.
“Many people find it challenging to stay hydrated on the keto diet, especially at first. You should drink plenty of water and restore your electrolytes,” advises Kendra Whitmire, a nutritionist and dietitian in Laguna Beach, California, who specializes in nutrition.
The keto diet is more popular than ever before, and it basically boils down to “low carbohydrate, high fat.” A ketogenic diet advocates fewer portions of carbs like bread and larger servings of fatty foods like eggs, lean meats, and cheese, thereby flipping the typical food pyramid on its head.
As bizarre as it may seem (especially if you’re concerned about your cholesterol levels), the diet has spawned an entire industry of health professionals and meal plans.
The keto diet is based on a basic concept: your body converts carbohydrates into sugar and has a tougher time burning that sugar. You can lower blood sugar and insulin levels by eating fewer carbs and more fat.
Your metabolism will improve as a result of this, as it is easier for the body to burn fat than sugar. Furthermore, your body is said to convert fat into fatty acids and ketones, both of which are beneficial to your health.
The keto diet’s ultimate purpose is to put your body into a metabolic condition called ketosis. The body is said to burn through calories at optimum efficiency while in this state. As a result, weight reduction is accelerated, and cognitive function may be improved.
You’ll naturally want to stay in ketosis once you’ve achieved it. This entails following a ketogenic diet and drinking keto-friendly beverages. Here’s an overview of some of the ways you may stay in ketosis:
- Consume less carbohydrates and more healthy fats.
- Keto beverages should be consumed.
- Consume the proper amount of protein.
- Maintain a healthy fitness routine.
- Intermittent fasting should be practised.
- Include coconut oil in your diet.
- Keep an eye on your ketones and modify your intake as needed.
When drinking on the keto diet, keep an eye out for hidden sugars that may cause you to lose ketosis. Use the Perfect Keto Calculator to determine your precise keto macronutrient requirements.
Non alcoholic beverage
Non-alcoholic drinks to enjoy any day of the week are listed below. Water, tea, and bone broth are examples of liquids that can be eaten in large quantities. One serving of kombucha, coconut water, and other beverages should be consumed every day.
- Water in its natural state
- Coffee beverages
- Tea-based beverages
- Water that has been carbonated
- Milks that aren’t made from cow’s milk
- Kombucha made with bone broth
- Water made from coconuts
Water is the best option for hydration on a ketogenic diet (or any healthy diet), and it should be your primary source of hydration. Water aids digestion, combats weariness and cravings, and keeps your body in good working order
If you’re looking for something a little more flavourful, check these suggestions:
Squeeze in some lemon or lime juice.
For DIY flavoured water, infuse the water with cucumber, watermelon, strawberries, or another favourite fruit.
Using a carbonator, make your own sparkling water at home.
Many individuals use coffee to get a boost in the morning, but is it keto-friendly? Yes. Keto allows you to drink both caffeinated and decaf coffee.
Caffeine is a stimulant, so it should be consumed in moderation, but it has a number of health benefits. Caffeine has been clinically proven to assist you enter into ketosis by promoting fat burning, suppressing appetite, and aiding weight reduction.
Simple black coffee (such espresso, americano, and iced coffee, which have zero calories and carbs) or a dab of heavy cream to improve its beneficial fat content are two possibilities for keto-friendly coffee.
If you prefer lattes, use unsweetened coconut milk or unsweetened almond milk for a smooth and satisfying cup of coffee.
Don’t worry if the keto diet prevents you from ordering your favourite Starbucks drink; many of these sugary beverages can be created at home. For a dairy-free, sugar-free pumpkin spice latte, combine cinnamon, nutmeg, and cloves with a cup of espresso and coconut milk.
Do you want healthy keto mocha? For a creamy, high-fat, chocolate treat, combine coconut oil and unsweetened cocoa powder.
Tea has zero carbs and has been linked to a variety of health benefits for decades, making it an excellent keto beverage option. Following water, tea (both hot and iced tea) is an excellent keto option that you may consume in large quantities.
Black and green tea has been demonstrated in studies to have anti-aging and metabolic advantages, as well as the ability to help prevent cancer, diabetes, and cardiovascular disease.
Green tea (such as sencha, matcha, and gunpowder) and black tea (such as Earl Grey, masala chai, and English breakfast) are fantastic options that are readily available and filled with antioxidants
Herbal teas like chamomile, peppermint, and ginger root are not only beneficial to your health, but they’re also a fun and delightful way to stay hydrated.
Non dairy milk
Keto-friendly drinks include most non-dairy milks. Make sure there are no sugars or additives like carrageenan in the ingredients list. Always choose the full-fat version wherever possible. Making them yourself is the best option. Make your own almond milk using this recipe.
Non-dairy milks that are keto-friendly include the following:
- Milk made from coconut
- Milk from almonds
- Milk made from cashews
The nourishing liquid contained in the interior of green coconuts is called coconut water. It contains fewer calories, fat, and potassium than coconut milk and a banana
When purchasing this product, pay close attention to the label. Purchase only simple coconut water with only one component.
Frequently asked questions
What drinks to avoid on Ketogenic Diet?
There are a number of drinks that you should stay away from at all costs. Soda, juice, and sports drinks, for example, typically contain an entire day’s worth of carbohydrates.
- Juice from fruits
- Sports beverages
- Coffee drinks that are high in sugar
- Beer is a high-sugar, high-alcohol beverage.
Can I drink diet coke on Keto?
As far as you consume it in moderation its OK to drink diet coke . Any more than necessary would have bad effects on your ketogenic diet
Staying hydrated is the keep to be successful in any diet . Same goes for ketogenic diet. One must keep themselves on track and avoid drinks that are high carbohydrates.
You must drink above mentioned low carbohydrates drink and stay on your ketogenic diet track firmly.