Low Carb Hard Seltzer
You can also choose low carb hard seltzers, which are made with flavored seltzer water or sparkling water and added liquor.
If you happen to avoid gluten, youll want to check the label carefully because many of them are made with malt liquor.
Summary
Low carb beer, hard seltzers, and hard liquor are all keto-friendly. You should be careful with mixed drinks, though, as they often pack sugar from soda or fruit juice.
Can You Drink Diet Soda On The Keto Diet The Real Question Is If You Should
If you’re a shameless Diet Coke aficionado but have also decided to embark on the ever-popular keto diet, you may be feeling torn. The rules for the low-carb, moderate-protein, and high-fat diet, which promises weight-loss results, are extremely strict. But when it comes to diet sodas, the line is a little blurred.
Technically, yes, diet soda is keto. By definition, the keto diet banishes foods and drinks high in carbs or sugar, so the obvious culprits like wine, beer, regular soda, and juice are out. But since diet sodas have no sugar and no calories, they pass the test. However, it doesn’t take a dietitian to know that diet sodas are made with artificial sweeteners and fillers, and research has proven that side effects of diet soda can include mood alterations, weight gain, and increased risk of a heart attack.
So if you want to be as natural as possible while pursuing your keto clean-eating plan, you’ll want to avoid sodas â both regular and diet. But you can have piece of mind knowing that cracking a bubbly diet beverage open once in a blue moon won’t sabotage your keto goals. The keto diet does allow you to have bacon and cheeses like brie and mozzarella, but sometimes you’ve got a soda craving that’s hard to ignore.
Diet Coke And Coke Zero In Your Diet
The first red flag that comes up when exploringthe challenges of Diet Coke and Coke Zero comes from comparing them to regularCoke, which is why discussing artificial sweeteners was a logical startingpoint. However, this avoids the question of how these products affect your dietoverall. A person choosing a low-carbdiet is presumably doing so for the health benefits of that choice, includingbut not limited to weight loss, diabetes, heart disease or even acne. Diet Cokeand Coke Zero have no carbs, but that may not matter if they have consequencesthat cancel out the benefits of a low carb diet.
One article at therenegadepharmicist.com wentinto great detail exploring the potential problems of diet coke, including ananalysis of what happens one hour after drinking a can of diet coke. Tosummarize, after drinking a can of diet coke, over one hour of time a personexperiences the following:
- Phosphoric acid attacks your teeth
- Artificial sweeteners may cause your body to think it had sugar, activating insulin and triggering fat storage, with possible negative effects on diabetes, blood pressure, and heart disease
- Caffeine and aspartame both may begin to cause addiction
- After some brief satisfaction, the drink may cause you to crave more soft drinks or other sweets, causing a vicious cycle
The author also relates that these effects canbe extended to other related sodas, including Coke Zero.
Don’t Miss: What Cheese Can You Eat On Keto
How Do I Maintain A Keto Diet
The Keto diet is about using up all your stored fats and burning them off. You need to eat a lot of fat and protein to stay in ketosis. You also need to avoid carbs.
Ketogenic diets aim to burn fat as fuel. High-fat, low-carb diets are often used by athletes who want to lose weight quickly.
A typical keto diet includes lots of healthy fats, moderate protein, and limited amounts of carbohydrates.
Diet Coke On A Ketogenic Diet & Health Impact
Here you will find information and facts about how healthy Diet Coke is.
HOW HEALTH IMPACT IS ASSESSED: 1the worst product10very healthy product
Both Diet Coke and Coca-Cola Zero have no calories, no carbs and dont spike insulin. However, they both taste very sweet and thats thanks to the artificial sweeteners they contain.
The long-term effects of aspartame are not fully known. Current research on aspartame shows rather conflicting results . Acesulfame potassiumseems to be less evil but it still can be harmful in huge amounts .
However, most people agree that Diet Coke or Coca-Cola Zero are not healthy in the long run and its not only because of the artificial sweeteners they contain but also their negative impact on stomach and the gut. After all, the full list of Coca-Cola ingredients is kept secret.
Check the article comparing nutrition facts of different types of Coke or the article presenting negative effects of aspartame.
You May Like: What Can I Eat At Mcdonalds On Keto
Where To Get Your Carbs
So, then, where should your net carbs come from for fulfilling the 20g-50g range?
The best foods to eat on a ketogenic diet which contains carbohydrate is vegetables, Almonds, and seeds. These all have small quantities of carbs, and they soon add up to 50g, and more so you will need to work out a keto diet plan.
There are many bad sources of carbs and sweet foods such as candies, desserts, and sodas itself.
Also from starchy food sources, such as rice, bread, pasta, potatoes, and even pizzas.
As long as you can maintain your daily carb intake of around under 50g, you potentially reach for your fat loss goal on keto.
Have a look at our primal friendly ketogenic diet food pyramid for a general idea what to eat on keto.
How To Find The Best Low Carb Drinks
Finding the best drinks for a keto diet is not much different than finding the best drinks for any diet. Drinks can be a hidden source of empty calories and sugar for many – getting in the way of your fat loss. But they can also be an opportunity to support your health and nutrition goals if you choose wisely.
Water is an obvious choice when it comes to zero calorie, diet friendly drinks, but it’s not your only drink option. Drinks can help keep you hydrated, keep hunger in check, and provide valuable nutrients like healthy fat, protein, vitamins and minerals. Some drinks, like coffee and tea, may even have unique benefits.
If swapping a keto approved drink for a meal, follow the same nutrition standards you would for food. Check your calories, macros, and quality of ingredients.
If you’re swapping drinks for water, look for low calorie or zero calorie drinks made without any added sugar.
You may also want to cut back on heavily processed options made with artificial sweeteners and ingredients. While these are great from time to time, nothing can compare to water for hydration.
Also Check: Can You Take Metamucil On Keto
Alternative Fizzy Beverages For Keto
Youre scared to lift that can of coke zero to your mouth, arent you?
Why dont we ease the tension and let you know about other alternative beverages which contain fewer artificial sweeteners and are more keto-friendly than sugar-free coke?
- Sparkling water with a squeeze of fresh lemon or lime
- Zevia a keto-friendly carbonated beverage that lacks harmful artificial sweeteners
- Virgils zero sugar soda which is known to not kick you out of ketosis
Keto-friendly diet sodas and carbonated water are free of net carbs. You can also try using a soda stream to make your own carbonated beverages using water and other keto-friendly ingredients at home!
Try to choose soft drinks that are flavored with natural sweeteners such as stevia as opposed to using artificial sweeteners.
Learn more: Top 12 Keto-Friendly Drinks Besides Water
So, Is Coke Zero Keto Friendly?
The bottom line of the big debate regarding is Coke Zero keto-friendly is that no, it is not keto-friendly.
But why?
Yes, coke zero is ok for the keto diet. It has zero grams of carbs per can and is not likely to kick you out of ketosis. However, because of the artificial sweeteners used such as aspartame and acesulfame potassium, coke zero is more dirty keto than keto-friendly.
Coke zero can also increase sugar cravings which ultimately will lead to weight gain.
What is keto about that?
What You Can Drink Instead Of Diet Soda On Keto
Its not always easy to bring variety and flavor into drinks on a keto diet. Therefore, the following keto-friendly beverages are excellent for hydration and can even help to suppress hunger.
So heres a list of what you can drink on the keto diet and an intermittent fasting schedule without regrets:
- Water with a squeeze of lemon or lime
- Water with slices of oranges or cucumber
- Carbonated Water
- Smoothies
- Freshly-squeezed juices
Since separating the protective fiber in fruits from fructose and glucose can result in an insulin spike, natural juices are out. Moreover, a load of fructose contributes to insulin resistance and fatty liver.
Read Also: Keto Peanut Butter Chocolate Chip Cookies
What Are Aspartame And Acesulfame Potassium
Aspartame is a low-calorie sweetener made from two amino acids: aspartic acid and phenylalanine. It is one of the most researched ingredients today with more than 200 studies confirming its safety.
However, foods containing phenylalanine, as one of aspartames compounds, should be avoided by people born with Phenylketonuria , a rare genetic disorder, because their bodies cannot break it down and that results in phenylalanine build-up in the body.
Acesulfame potassium is a low-calorie sweetener that is 200 times sweeter than sugar. The US FDA and other regulatory authorities worldwide have concluded that acesulfame potassium is safe for use in foods and beverages.
Alcohol On Keto: Yea Or Nay
Unlike many diets, which usually forbid all alcohol, a keto diet allows moderate consumption of specific alcoholic beverages.11
Dry red and white wine is fine in moderation. Beer is generally not okay it is liquid bread but there are a few low carb beers that can be consumed from time to time. And spirits like vodka, gin or whiskey have no carbs at all.
Check out all the various alcoholic drinks that are keto in our keto alcohol guide
You can also listen to the Diet Doctor Podcast with low-carb wine expert and entrepreneur Todd White.
Recommended Reading: What Are The Best Keto Pills
Can You Drink Diet Soda On The Keto Diet
- Can You Drink Diet Soda on the Keto Diet?
minute read | Last update: Aug 22nd, 2022
This article is backed by studies and reviewed by a certified dietician.
Youre one of those keto dieters who reduce calories as well as carbs, which is why you always avoid drinking regular soda. The past few days though, youve had a hankering for soft drinks. Are diet sodas a better option?
Although technically diet soda is low in calories, carbs, and sugar, its inadvisable to drink diet soda on keto. The low-cal sweeteners could lead to increased body fat, plus youre at a higher risk of kidney disease, high blood pressure, and even heart disease.
Ahead, well explain in full why diet soda on keto is not the best beverage choice and what other beverages to avoid. Make sure you keep reading, as you wont want to miss it.
Food And Drink Choices On Keto
The keto diet provides high fats and low amounts of carbs. When the bodys carbohydrates are restricted, the body uses free fatty acids and converts them to ketones, which are then used by the body for energy, thus muscles are spared and fat is burnt.
But for the food choices in the keto diet, many questions arise in our mind. One such question which confuses us is Can you have diet sodas on keto? Fortunately, you are in the right place to know about the answer because this article will solve this mystery.
Also Check: Lifestyle Keto Pills Customer Reviews
Can I Drink Diet Coke And Other Diet Sodas While On Keto
Whether you’re a Diet Coke, Diet Pepsi, Sprite Zero, or a Diet Mountain Dew person
The confusion people encounter when it comes to diet sodas is the use of artificial sweeteners, and whether or not the sweet taste is enough to prevent or knock you out of ketosis.
To answer that question briefly, it’s no, they don’t, but let me explain further.
Is Coke Zero Keto
Coca-Cola Zero Sugar, or Coke Zero, aims to recreate the taste of the original Coca-Cola Classic without the sugar or calories.
Its formulated to mimic the distinctive Classic Coke flavor unlike Diet Coke, which has a unique flavor of its own.
If you follow the very low carb, high fat keto diet, you may wonder whether Coke Zero can be a part of your routine.
This article explores whether you should avoid Coke Zero on the keto diet.
Don’t Miss: Is Turkey Deli Meat Keto Friendly
Will Diet Coke Kick Me Out Of Ketosis
Since we know that aspartame in diet coke raises insulin levels, its not generally safe for keto .
Nevertheless, one single diet coke will not necessarily kick you out of ketosis if youre fat-adapted.
What does this mean in practice?
If there is an occasion where you have to choose between a single diet coke or regular coke, pick the diet coke. Similarly, a single coke zero is also less likely to kick you out of ketosis.
But if you overconsume on artificial sweeteners, youll be kicked out of ketosis too. So let diet coke on keto be the exception a single can if there is no keto-friendly beverage option.
Moreover, the negative impacts of diet coke on overall health and cravings might even outweigh the consumption of regular coke in the long run.
PIN ME FOR LATER
Can You Drink Diet Coke On A Keto Diet
While beverages such as Diet Coke are technically keto-compliant, they may lead you to crave more. A review published in January 2019 in BMJ suggested these artificially sweetened sips may trick the body into craving the calories and carbs it believes its getting from the diet soda.
18 Delicious Keto Dinner Ideas
- Keto Chicken Cordon Bleu Meatballs.
- Keto Pepperoni Pizza with Fathead Crust.
- Keto Lemon-Garlic Chicken Thighs in the Air Fryer.
- Easy Keto Beef Tacos.
- Keto Chicken Breast Pot Pie with Cauliflower Crust.
- Low-Carb Bacon Cheeseburger Casserole.
- Keto Shrimp Scampi.
Don’t Miss: Is Cheese Good For Keto
You Can Drink Diet Soda On Keto But Should You
The easy and most straightforward answer to the question Can you drink diet soda on keto? is yes.
The keto diet works by depleting your bodys carbs, which is the quickest source of energy for your body, and forcing the body to tap into stored fat. This process is called ketosis.
Diet soda has no carbs, since it is sugar free. This means that you can drink diet soda and still stay in ketosis. However, you need to really consider the other ramifications of regularly drinking diet soda before you just guzzle them down with no qualms.
Q: Is Coke Zero Or Diet Coke Relevant To Aketo Diet
A: Theshort answer is that, yes, these options are a much better choice than regularsodas while on a keto diet. However, the fact that they do not disrupt ketosisand are a much better choice than regular sodas still doesnt mean they are a good choice.
In discussing a low-carb diet, this articlestarted by pointing out that Coke Zero and Diet Coke do not contain anycarbohydrates or calories, and so on the surface would appear as good fits fora low-carb diet. It was as more information was revealed that it becameapparent that simply not having carbs or calories was not enough to make CokeZero and Diet Coke the best match for a low-carb diet.
Read Also: Carrie Underwood Optimal Max Keto
Is Coke Zero Sugar Allowed When On Keto
While beverages such as Diet Coke are technically keto-friendly, they may lead you towards cravings for more.
A review published suggests that artificially sweetened sodas may trick your body into thinking its getting the calories and carbs it needs from the diet soda.
Your body then thinks its not getting enough and makes up for it by eating more than it should. This could be an issue while on Keto. However, there are lots of delicious drinks out there. Youll want to try some of them!
Diet drinks are great for people who want to lose weight. Sugar substitutes dont interfere with weight loss efforts. Ketogenic foods are easy to prepare and store. Keto foods are more convenient than other diets.
When choosing a diet drink, check out the nutrition label to see how many carbs it has. A diet drink should have few carbs.
Great Alternative To Coke Zero Sugar
Coke Zero Sugar is naturally low in calories and carbs and contains less than half the amount of sugar found in regular soda. If you want to enjoy a refreshing beverage without sacrificing flavor, try this delicious recipe.
Ingredients:
- 1 teaspoon of baking powder
- 3 tablespoons of unsalted butter
- 1 tablespoon of coconut oil
- 4 teaspoons of vanilla extract
Directions:
Combine all ingredients in a small saucepan over medium heat. Stir until butter melts completely, then remove from heat. Pour into a glass jar with a lid and allow it to cool for at least an hour before using. Store in refrigerator for up to two weeks.
You May Like: Can You Have Avocado On Keto