High-fat, low-carb Keto diets are proven to help weight loss. The aim is to stick within a daily carb allotment, so your body stays in ketosis. That means a lot of alcoholic drinks are off-limits for keto dieters. What drinks are keto-friendly and the best low carb non-alcoholic drinks? Thankfully, there are several low-carb drinks. Here’s a look at some of the best keto-friendly drinks and some fantastic keto cocktail recipes to help your weight loss goals.
Keto or keto diet is a diet that is rich in fats but, more importantly, low on carbohydrates. A person is allowed 20g to 50g of carbs (including food and drink). Carbohydrates are the body’s most significant energy source. When a person goes on a low-carb diet, they deny their body this easy energy source. As a result, the liver breaks down reserve fat stored in the body into ketones which are then used for energy. The state of ketosis in the body leads to weight loss.
The relationship between keto diet and drinking
Alcohol is permitted in a keto diet. Many people who enter the keto diet are delighted that the keto diet does not forbid alcohol. An occasional glass of red wine, distilled alcohol, or even champagne is alright, as long as it does not contain sugar.
When it comes to alcoholic drinks, rum, tequila, vodka, gin, and whiskey are all low on carbs, provided they are not mixed with mixers loaded with carbs and sugars. Avoid mixers like soda, juice, energy drinks, and sweeteners.
Keto-friendly mixers for alcoholic beverages that are free of sugars, low on carbs, but boost your beverage’s taste are:
- Diet soda
- Sugar-free tonic water
- Powdered flavor packs
Drinks to avoid when on a keto diet
Stay away from beers other than the light beer variety. Instead, opt for Athletic Brewing Upside Dawn NA Golden, a classic golden ale with only 8g of carb per can.
Avoid cocktails made with high-carb mixers. Instead, make cocktails with these low-carb, keto-friendly mixers.
Sangria contains fruit juice, a mixer, and wine, and a single glass can have as much as 18.9g of carbs.
Why it’s better to stay off alcohol when on a keto diet
While alcohol is not forbidden in a keto diet, it can slow down weight loss. It takes just a few sips of alcohol to kick them out of ketosis for some people. Here are some reasons to refrain from alcohol when on a keto diet:
- According to Maria Emmerich, a Keto nutritionist, alcohol temporarily prevents the body from utilizing fat stores for energy.
- High calories in alcohol can impede weight loss.
- Alcohol consumption can increase cravings and, at the same time, reduce inhibitions. There is a high risk of eating less healthy foods and overeating too, when one is under the influence of alcohol – even if it is a low-carb, keto-friendly drink.
Alcohol-free, keto-friendly, low-carb drinks are available for teetotalers and those trying to get off beer, wines, liquors, and other alcohols.
What drinks are keto-friendly?
Any low carb non-alcoholic drink is considered a keto-friendly drink. Coffee, tea, herbal teas, sparkling water, soda, sports drinks and energy drinks, and low carb juices are all keto-friendly. When choosing a keto-friendly drink, select drinks that contain no or low carbs and no sugar.
Keto friendly cocktails
Cocktails are fun, but they are loaded with carbs (sometimes over 30 grams per serving), making them a keto dieter’s worst nightmare. It’s not the alcohol itself that is dangerous, but the syrups, sweeteners, juices, and sodas that are mixed with the base alcohol to make up the cocktail. Here are some keto friendly cocktails that you can try:
For a real skinny cocktail, try Hella’s Bitters & Soda – a sparkling apéritif with just a hint of alcohol, zero sugars, a gram of carbs, and 10 calories per serving (12 oz). It is also available in ginger and turmeric, grapefruit, and lemon lime flavors.
Blackberry Hibiscus Bellini contains only 10g of carbs per serving. It can be enjoyed on its own as a mocktail garnished with fresh berries or added to 2oz prosecco or your favorite spirit for a keto-friendly cocktail.
Tonic water is a favorite in summer cocktails but is high in calories. Fever Tree Refreshingly Light Cucumber Tonic Water is refreshing tonic water made of fruit sugar, so you have over 40% fewer calories than your regular tonic water.
Mingle Mocktails Blood Orange Elder Flower Mimosa is another fantastic mixer. It can be served chilled, garnished with a slice of orange, or enjoyed as a cocktail with prosecco or any other spirit. This citrusy drink with a hint of elderflower has only 40 calories per serving and less than 10g of carbs per cocktail.
A classic mojito contains at least 14g of total carbohydrates and 160 calories. But Mingle Mocktails Cucumber Melon Mojito contains only 10g of total carbs.
Buy these keto-friendly mixers in bulk, so you always have something to reach out for when you crave a keto cocktail.
You don’t have to go off alcohol when on the keto diet. However, experts believe that alcohol can slow your weight loss if you drink too much, drink high-carb alcohol, or use high-carb, high-sugar mixers to create cocktails. Switch to alcohol-free versions of your favorite spirits or low carb non-alcoholic drinks and use low-carb mixers in your glasses, and you are all set to lose weight to beat the band.