Die ketogenic diet is known to be extremely restrictive. The low-carb, high-fat diet allows for only about 10 percent of daily calories to come from carbohydrates.
Dietitians suggest a carbohydrate intake of between 20-30 grams per day for optimal effects. If you want to get used to the nutritional concept, you don’t just have to change what you eat: there are also some restrictions when it comes to drinking.
Because even drinks that are considered healthy are full to the brim with carbohydrates: One glass orange juice, for example, contains 27 grams of carbs. But which drinks are actually allowed on keto?
Can you drink juice on keto?
Juice should only be drunk on the keto diet if it is special diet juice or low-sugar or sugar-free juice. “However, most fruit juices are high in carbohydrates, making them almost impossible to drink while on the keto diet,” says Dr. Mike Israetel, sports nutritionist and former professor of exercise science at Temple University in Philadelphia, told Men’s Health.
To prove it, a glass of cranberry juice has 30 grams of carbohydrates, while apple juice has around 24 grams. Many brands offer reduced-sugar alternatives that contain less carbohydrates contain.
“These products are packaged similarly to the full-calorie versions,” says Israelet. To ensure that the juices are really low in carbohydrates, you should therefore always look at the nutritional information table.
Are coffee and tea keto compliant?
Yes! Unsweetened tea and Coffee are actually keto friendly. However, those who prefer to drink their coffee with milk could run into a problem: a cup of whole milk contains almost 13 grams of carbohydrates.
Israetel therefore recommends cream as a milk alternative during the keto diet. A tablespoon of it has less than a gram of carbohydrates.
Are soft drinks allowed?
No, but diet sodas are fine in moderation. Unsurprisingly, regular soft drinks are off-limits, given that a single can of Pepsi packs a whopping 41 grams of carbs. If you are on a ketogenic diet and want to satisfy your soda cravings, you have to resort to the diet options that contain artificial sweeteners.
The same serving of Diet Pepsi then has zero carbs. According to Israetel, the sugar substitutes will not affect ketosis, the desired body state on the keto diet.
However, the expert emphasizes that artificial sugar – apart from raising numerous health concerns – cravings can trigger.
Various studies involving insects and mice have already linked overeating to consumption of synthetic sugars, presumably because the substance triggers cravings for more sugar.
Alcohol and keto?
Not really. Hardcore keto devotees will likely avoid happy hour altogether, since Alcohol “Stops fat loss,” says Israetel. The reason: Drinking alcohol temporarily throws you out of ketosis.
Don’t want to give up the occasional booze but still want to burn fat? Beer and wine are high in carbohydrates, so you should stick to vodka or whiskey – and only drink them neat or on the rocks. But be careful: ketosis means that the body can only process alcohol slowly – and you get drunk faster.
What about protein shakes?
Yes, Proteinshakes are always allowed and an easy breakfast for keto users who don’t want to give up their smoothie. In fact, according to Israelet, be straight Schoko-Proteinshakes a good addition to the morning coffee.
Of course, not all protein powders are low carb, so be sure to check the label beforehand. Israetel recommends a powder that contains casein protein, which is digested particularly slowly to keep you full longer.
Watch the video to find out if the ketogenic diet is right for you
>> Read more news on FIT FOR FUN <<