What can you drink on the keto diet?

Are you following the keto diet or planning to start? Then it's important not only to know what you can (and cannot) eat, but also what you can drink. Many popular beverages contain sugar or carbohydrates — often without you realizing it. In this blog post, we’ll give you an overview of various low-carb drinks and show you what you can drink while on a keto diet.

Please note that this blog post does not constitute medical advice. If you have questions about the keto diet, consult your doctor or a dietitian.

Water as a base

It probably comes as no surprise that water is the best choice — not only for weight loss, but in general. Water is a healthy way to keep your body hydrated. It contains no calories, no sugar, and no acids. It’s also sustainable, affordable, and essential for your body's fluid balance (according to the German Nutrition Society). So, when you drink water, you’re doing something good for your body. In general, it’s recommended to drink 1.5 to 2 liters of fluid per day.

Coffee and tea

Love coffee and tea? Good news — both are perfect for the keto diet! As long as you don't add sugar or regular milk, coffee and tea are carb-free. They’re also included in official dietary guidelines and are among the most sustainable drinks after tap water. Want to add some extra flavor? Choose sweeteners or cream.

Sparkling beverages

Naturally carbonated mineral water, such as Gerolsteiner or San Pellegrino, contains no calories or carbohydrates — ideal for keto. You can drink it on its own as a refreshing thirst quencher or use it as a base for keto-friendly mocktails or cocktails. Craving soda? Go for flavored sparkling water or sugar-free soda. Some people find that sweeteners increase cravings for sweet things. Soda is not part of official dietary recommendations, and even sugar-free soda can be bad for your teeth.

Alcohol — in moderation

Alcohol isn’t part of the official dietary guidelines but can sometimes be included in a keto diet. Drinks like dry wine, light beer, and clear spirits (vodka, whisky, gin, rum) contain few carbs and less sugar than other alcoholic drinks. Avoid sweet options like dessert wines, port, or some Rieslings. Keep in mind that alcohol can slow fat burning since your body prioritizes processing alcohol over burning fat.

Make your own drinks

There are plenty of ready-made low-carb drinks, but it’s even more fun to make your own! That way, you know exactly what’s in them — and you get to be creative in the kitchen. Here are a few examples of keto-friendly drinks:

Keto-friendly lemonade

Lemonade is a great thirst quencher — and very hydrating! You can easily make your own fresh, sugar-free version with lemon juice, water, mint, and ice cubes. There are also keto-friendly syrups that you can mix with (sparkling) water and ice for a tasty lemonade with no carbs.

Avocado smoothie

Looking for a filling, low-carb drink for your keto diet? An avocado smoothie is a great choice! Blend avocado, spinach, coconut milk, and a splash of vanilla extract into a creamy smoothie. Also delicious: a green smoothie with avocado, banana, zucchini, spinach, unsweetened almond milk, and chia seeds. Sweeten with pure stevia if desired.

Keto-friendly iced coffee

Iced coffee is super tasty — especially on hot days! Unfortunately, traditional iced coffee is high in sugar and carbs. Want to enjoy it guilt-free? Make your own keto iced coffee! Mix cold coffee with cream, a splash of sugar-free vanilla syrup, and ice cubes. You can also make low-carb vanilla ice cream, mix it with cold coffee, and top with sugar-free whipped cream — maybe even a bit of melted dark chocolate on top?

Conclusion

In this blog, we've explained in detail what you can drink while following the keto diet. The answer is: a whole lot! Fortunately, there are many drinks that fit within a keto lifestyle — and some you can still enjoy in moderation. Of course, keto comes with some restrictions, but there are still plenty of tasty options to choose from. Want to learn more about keto? Check out our blog on ketosis and weight loss.