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Drinks are often the most insidious source of calories and sugar in our diets. While fruit juices (including freshly squeezed juices), sodas, and even your favorite specialty coffee drinks are loaded with sugar, Keto Drinks have a wonderful taste that can ease your body into ketosis while removing the fear of potentially becoming obese.

With all the confusing marketing terms like “low carb,” “low sugar” and “natural,” it’s hard to say which beverages are good for ketosis, and which are made to take advantage of current trends in the marketplace. For this reason, we decided to create a definitive guide on which beverages are okay to drink and which ones should be avoided on a ketogenic diet.

Regardless of which diet you follow, your primary beverages should be simple drinks with zero calories, such as water, coffee, tea, whole milk, and soda.

Here’s a simplified list of many keto-friendly beverages you can choose from:

• Water is the drink of choice for producing ketosis (in any healthy diet) and can be improved with lemon slices or some natural flavoring, or by adding a small amount of salt to the water.

• Soda is a fizzy, zero-calorie drink that you can drink straight or with some subtle fruit flavoring.

• Caffeine is a stimulant and should be consumed in controlled amounts, but it has some health benefits. Caffeine has been scientifically proven to promote fat burning, suppress appetite, and aid in weight loss, and many people enjoy a cup of coffee in the morning, which is good for ketogenic therapy because coffee is essentially carbohydrate-free. There are many edible keto coffees: try simple black coffees (such as espresso, Americano, and iced coffee, which have zero calories and carbohydrates)

• Tea has zero carbohydrates and is a great choice for keto beverages. Studies have shown that black and green teas have anti-aging and metabolic effects that can help prevent cancer, diabetes, and cardiovascular disease. Tea contains a wide range of vitamins. Based on solubility, they can be classified as water-soluble vitamins and fat-soluble vitamins. Water-soluble vitamins (including vitamin C and B vitamins) can be absorbed and utilized directly by the body through tea drinking. Therefore, drinking tea is a good way to supplement water-soluble vitamins, and regular tea consumption can supplement the body’s need for various vitamins. These natural nutrients in tea have special effects such as anti-aging, anti-cancer, anti-cancer, antiseptic, and anti-inflammatory.

• Low-carb dairy products and dairy alternatives. Try using heavy cream or dairy alternatives such as unsweetened coconut milk or almond milk. During the ketogenic diet, it is recommended to drink only small amounts of whole milk. Because whole milk contains enough fat, with 70% saturated fat and 25% monounsaturated fat, it is good healthy fat.

• While fruit is usually high in carbohydrates and not recommended for the ketogenic diet, you can still make delicious keto smoothies. You just need some low-carb products like berries and spinach, natural flavors, low-carb nut milk, and lots of fat from avocados, egg yolks, MCT oil, and/or high-fatty acid milk.

• Spirits, light beer, and unsweetened wine are some of the alcoholic beverages you can enjoy on a keto diet. But don’t forget that alcohol is toxic to your body, so it’s best to consume these beverages in moderation.

If you’re eating a keto diet and not losing weight, take a look at what you’re drinking. Soda, juice, beer, and other common beverages are full of sugar – which not only increases the amount of fat in your body but also makes it difficult to get into ketosis.

When looking for keto-friendly beverages, check the nutrition labels of products with less than 5 grams of carbohydrates and stay away from drinks with added sugar. Unless you make keto drinks. Iced coffee, smoothies, and lemonades are undeniably delicious, and you can make these ketogenic-friendly concoctions in your kitchen. Not only is this much cheaper than buying them, but you have full control over the sweeteners you use.