What Can You Drink On A Ketogenic Diet?

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A ketogenic diet is a type of low carb diet that will keep your body in a state of ketosis. While ketosis sounds very similar to ketoacidosis, a life-threatening condition that can affect people with Type 1 diabetes, it is perfectly safe. On a ketogenic diet, your body is taking in far fewer carbohydrates than usual, so your metabolism starts to burn fat to make up for the additional energy your body needs. This state of fat burning metabolism is called ketosis.

How Do Ketogenic Diets Work?

In short, the ketogenic diet is another form of low-carb diet. While there are different types of ketogenic diets, the standard one has the eater consuming 75% fat, 20% protein, and only 5% carbohydrates throughout the day. This high fat intake allows the body to create its energy just by burning fat, instead of converting carbohydrates into glucose in the bloodstream.

Studies have shown that ketogenic diets are much more effective than other similar diet plans. Because it is not based on counting calories, this plan allows you to eat more, as long as you stick to the percentages. People following the standard ketogenic diet lost 2.2 times more weight than those following other low carb diet plans.

This plan will put your body into a constant state of ketosis. This ketosis not only burns off your excess body fat, but it also creates ketones in the liver to give energy to your brain. This increase of ketones in your body will help lower your blood sugar levels and increase your insulin sensitivity. In addition to helping lose weight, ketogenic diets and being in a state of ketosis has been shown to help those with both Type 1 and Type 2 diabetes.

Diet Soda, Coffee, and Other Acceptable Drinks

Because ketogenic diets are based on a low carbohydrate intake, many popular drinks are not suitable for this type of diet. Regular sodas, fruit juices, and even alcohol and beer are loaded with carbs and hidden sugars, which can completely throw off this plan. But, there are many other acceptable substitutes that will allow you to fulfill that craving for something other than water while still keeping your body in a state of ketosis.

Diet soda still has a similar taste to its regular counterpart and can fulfill that sweet tooth when the craving hits. This will allow you to satisfy the want for sugar and still has the familiar feeling of carbonation on your tongue that you may miss from your regular soda.

If soda is not your thing, you can also drink coffee, sugar-free iced tea, and many other drinks that have zero sugar. Nowadays, you can find drink mixes that you can squirt into a bottle of water that gives you the flavor you want, without any added sugar.

Conclusion

All in all, a ketogenic diet can be great if you are trying to lose weight or if you are trying to control your blood sugars. The state of being in ketosis allows your body to burn off excess body fat. And, unlike other diets that stress the intake of only water, being on a ketogenic diet allows you the ability to drink many of your favorite drinks still without having to risk your results!

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Latoya Adams, RDN, CDE

Latoya is a registered dietitian, nutritionist and a certified diabetes educator who passionately advocates for people with any insulin-related illnesses to restrict their carbohydrate intake. She mainly works with people who have insulin resistance, type 2 diabetes, PCOS and family histories of obesity. Latoya sees patients of all ages in her private practice located in Wilmington, Delaware. Her unique approach is inspiring to people who have eaten unhealthily and incorrectly for their body type for their whole lives. As someone who also adheres to the keto diet, Latoya is a passionate advocate for turning your life around with your food choices. In addition to being a mom to active twin toddlers, Latoya spends her quiet time writing and regularly contributes to diabetes publications and online magazines.

Different Types of Keto Diets

What all of these types of the keto diet have in common is their goal to get your body into the natural metabolic state of ketosis so you can burn fat, instead of carbs, for energy.

Standard ketogenic diet (SKD)

Consuming a high-fat, moderate-protein and low-carb diet. The percentages of your daily diet should be about 75% fat, 20% protein and 5% carbs.

High-protein ketogenic diet

Similar to the SKD, but with added protein. The ratio is about 60% fat, 35% protein and 5% carbs.

Cyclical ketogenic diet (CKD)

Involves 5-6 days of the SKD followed by 1-2 days of refeeding days where the majority of calories come from carbohydrates.

Targeted ketogenic diet (TKD)

Eating carbohydrates around the times that you exercise. Meant for people who are regularly working out at a very high-intensity or for an extended period of time.