Can You Drink Soda On The Keto Diet

What Other Beverages Arent Keto

KETO TIPS: Can I drink Diet Soda?

Dont be fooled. Although diet soda is known for containing artificial sweeteners, its far from the only beverage that does. When you come across a drink with strong sweetness but no carbs or calories, you can bet it uses aspartame, Stevia, or another artificial sweetener.

Fruit juice is one such example. Juice isnt the best beverage choice for keto diets since its so carb-heavy. Thats true even of 100-percent fruit juice. If youre craving juice, youll have to make your own.

Milk is another beverage that bogged down by too many carbs for keto dieters to ingest often. You can add a splash of milk to your morning cup of coffee, but milkshakes, chocolate milk, and other milk-based beverages are off the list.

The best beverage you can drink on keto is water. Its calorie-free and has no carbs or sugar!

Diet Soda And Ketosis

Sick of water on keto? Diet soda seems like the perfect solution. It’s sweet, it doesn’t have any added sugar and the carb count is zero. But unfortunately, it’s not that simple. The artificial sweeteners used in place of sugar disrupt your metabolism and prompt sugar cravings, which can interfere with your progress if you drink diet soda on keto.

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Plus, although the jury is still out, artificial sweeteners have been linked to other health problems, like an increased risk of glucose intolerance, diabetes, metabolic syndrome and obesity, according to the Indian Journal of Pharmacology.

What Is The Healthiest Alcoholic Drink

While no alcoholic drinks can be said to be healthy, some are worse than others.

Avoid sugary concoctions, spirits mixed with soda, juice, or sweet liqueurs. Wine and beer have carbohydrates, so the quantity must be closely monitored to remain in a ketogenic state.

It goes without saying that moderation is key. Any alcohol consumed in excess will have negative health effects.

To enjoy alcohol responsibly, know your limit and stick to a low-carb alcoholic beverage that will preserve your ketogenic state.

Read Also: Low Carb Diet Macro Calculator

Can You Drink Soda On Keto

No, but diet soda is fine on ketoin moderation.

Unsurprisingly, regular soft drinks are out. A 12-ounce can of pop has about 40 grams of carbs.

You can try drinks sweetened with natural sweeteners like stevia, too.

One warning: Israetel says while artificial sugars won’t knock you out of ketosis they could trigger cravings that may cause people to eat more.

What Drinks Can I Have On Keto

Is Diet Soda Keto Friendly? All You Need to Know About This Carbonated ...
  • Drink water if youre not sure what to do.
  • I can feel the water sparkling
  • A cup of coffee and a cup of tea
  • We offer Diet Soda that is caffeine-free
  • Here are some alternatives to juice
  • Dietary alternatives to dairy products and low-carb dairy products.
  • Its time to drink energy drinks.
  • Smoothies made with ketones.
  • Recommended Reading: Diet For A Sedentary Lifestyle

    What Should You Drink While On The Keto Diet

    The general rule for keto is that you should eat your daily calories, not drink them.

    So when you choose a drink, you should prefer sugar-free, low-calorie options.

    To be sure your drink is healthy, read the nutrition label if possible.

    Here is a simplified list of keto-friendly drinks that will keep you hydrated at all times:

    • Water. This is pretty obvious but absolutely necessary on the keto diet. After all, dehydration could completely ruin your diet. Add some mint, cinnamon, or lemon zest to the glass for more flavor.
    • Coffee and tea. There’s no better energy boost than a cup of green or herbal tea in the morning. Take them unsweetened, of course.
    • Plain coconut water is an excellent source of nutrients and has many health benefits. Just be sure to consume it in moderation, as one cup can contain up to 15 grams of carbs.
    • Sparkling water. Many sparkling water options are flavored but usually unsweetened making them an excellent low-carb choice.
    • Milk alternatives. Try some plant-based alternatives like almond milk, coconut milk, or macadamia nut milk.

    How Ketosis Is Established And Artificial Sweeteners

    Reaching and maintaining a level of ketosis is established through carbohydrate restriction in the diet.

    Your liver glycogen stores serve as an energy storage reservoir for use throughout your body, but mostly for your central nervous system and your brain.

    When carbohydrate stores are low, particularly carbohydrates/glucose stored in the liver, our body compensates by creating ketones. Your body produces ketones as a way to fuel your brain and central nervous system if glucose levels aren’t sufficient, which happens as a result of following a very low-carb or ketogenic diet.

    Artificial sweeteners, especially those found in diet sodas, specifically aspartame, saccharin, sucralose, and acesulfame-K, are virtually calories and carb-free.

    It would be impossible for diet sodas to prevent or knock you out of ketosis.

    Also, it’s important to address that zero-calorie sweeteners DO NOT cause a blood sugar spike and have a glycemic index of zero.

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    Drink These Keto Sodas Instead Of Diet Coke:

    It is not all doom and gloom though. There are many keto-friendly drinks.

    These keto-friendly sodas have been crafted to give you that tasty drink you crave, while keeping you firmly in fat burning ketosis:

    • LaCroix, a sweetener-free fizzy drink that uses a blend of natural flavors.
    • Homemade sodas, where you combine sparkling water with the flavorings and sweeteners of your choice. If you are really concerned about what goes into your body, this is the best option. For specific recipes, check out this massive list of keto drink recipes.

    As Registered Dietitian Nutritionist Michelle Dudash, RDN, observes, The end goalshould be to reduce the amount of soda, regardless of the type. Its prudent to replace artificially sweetened foods with more nutrient-rich, lower sugar foods.

    Bottom Line:

    Skip the Diet Coke and make your own Keto drinks instead. Or else give flavored sodas like LaCroix a try.

    Can You Drink Diet Sodas On A Keto Diet

    Can I Drink SODA or Energy Drinks on Keto?

    One of the favorite drinks among people going for weight loss is diet soda. Owing to its low calories and sugar free characteristics, its consumed like anything, especially by people on weight loss diets.

    Many studies also suggest diet sodas be not-so-good for health as they contain a lot of artificial sweeteners such as sucralose, which are potentially harmful to ones health.

    The mention of low-carb diets like the keto diet is necessary when you are talking about weight loss. The ketogenic diet has been in the limelight for quite a long time now. Introduced as a treatment for epilepsy about a century ago, the diet has gained mainstream acceptance for giving millions of people weight loss and related benefits.

    The ketogenic dietaims to keep your carb intake to a certain minimum level that forces your body into a metabolic state called ketosis. In ketosis, your body consumes fat as a primary energy source instead of carbs. Carbs are your bodys favorite energy source and getting your body into ketosis, thus, it can lead to certain symptoms that go away with time.

    The keto diet is restrictive in nature and doesnt let you eat anything. It is not, however, limited to keep your carb intake in check but getting you the right content of essential macros. You might, on a keto diet, wonder if you can drink diet soda on keto diet. Lets dive into every aspect of the question. In the next section, lets try to know something about the keto diet.

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    Keto Friendly Homemade Diet Soda Recipes

    Water is undeniably the best drink on the planet. It quenches your thirst, cures headaches, and prevents dehydration especially when youre having keto flu.

    We already know this but sometimes, we want to have that sweet beverage. Heres a list of keto friendly beverages. Rest assured that these keto drinks besides water dont contain health-harming ingredients.

    Is Diet Soda Good To Drink On The Keto Diet

    For you, it seems like diet soda checks all the right boxes. Its low-cal, has no carbs, and contains no sugar either. Youre ready to crack open a can today to treat yourself after a long day at work or an especially strenuous workout at the gym.

    Not so fast.

    While its true that Diet Coke, Diet Barqs, or Diet Sprite wont increase your carb load for the day, diet drinks can wreak a lot of other havoc on your health. Here are some of the effects of drinking diet soda that make it not so keto-friendly.

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    Zevia: The Best Diet Soda For Keto Dieters

    Zevia is one of my go-to keto drinks when struggling with sugar cravings. Zevia is a global brand thats on a mission to get millions of people healthy by reducing sugar consumption and replacing it with natural ingredients while delivering the same taste.

    All Zevia products contain zero calories and carbs with no added sugar or preservatives. You also wont find any dangerous ingredients like aspartame and phosphoric acid.

    But Zevia does offer an overwhelming amount of products. So if youre struggling to choose a drink, consider some of my favorites drinks.

    Low Carb Hard Seltzer

    Low Carb, Keto Friendly Drinks: What Can You Drink on a Keto Diet ...

    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.


    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.

    Recommended Reading: Consequences Of Low Carb Diet

    The Rules Of The Keto Diet

    The ketogenic diet works by reducing your carbohydrate intake and increasing your fat intake. By doing this, your body reaches a state of ketosis and starts to burn stored fats for energy rather than carbs from your diet.

    Carbohydrates are an important part of your diet nonetheless. Your body needs them to function. So, even on the keto diet you’ll still want to consume a small amount of carbs.

    Usually you think of bread, pasta and rice as carbohydrates, but sugar counts too. There’s a surprising amount of carbohydrates in liquids, which is an issue.

    How Many Carbs Are In A Diet Coke

    The nutritional label on a Diet Coke reads 0 Calories, 0g Fat, 40mg Sodium, 0g Total Carbs, 0g Protein. So there are actually zero carbs in Diet Coke.

    But while a low carb count is generally what we shoot for on Keto, we need to keep the big picture in mind.

    Diet Coke contains several problem ingredients: artificial sweeteners, preservatives, and colorants, none of which are optimal for sustaining a healthy lifestyle.

    So definitely keep your eyes on the carbs, but we also want to avoid mysterious and hard-to-pronounce ingredients that may have negative effects on our health.

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    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 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.

    Why You Need To Stay Hydrated On The Keto Diet

    Can you drink soda on keto?

    Dehydration is a common side effect of the keto diet, particularly in the beginning.

    When your body is adapting to using fat for energy, water weight can decrease, leading to dehydration and an increased risk of kidney stones. To avoid this, ensure youre drinking enough water throughout the day. You can also add electrolytes to your water or take supplements if you feel significantly dehydrated.

    First, when your body enters ketosis, it produces more urine. One of the by-products of fat burning is ketones, which can be excreted through urine. To avoid dehydration, make sure youre drinking plenty of fluids throughout the day.

    Second, when you cut carbs out of your diet, you also lose out on glycogen. Glycogen is stored in your muscles and liver and mainly consists of carbs. When you work out, your body taps into glycogen for energy. So when youre following a keto diet and working out, you may not have the same energy levels as you usually would. Again, this is where staying properly hydrated comes in it can help offset some of the fatigue you may feel.

    So how much water should you be drinking on a keto diet? There isnt a hard and fast rule but aim for at least 64 ounces per day or eight glasses. And if you find yourself feeling fatigued or lightheaded during workouts, make sure to drink even more water than usual.

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    Can I Drink Diet Soda On Ketogenic Diet

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    Diet Soda On A Ketogenic Diet

    This post may be sponsored or contain affiliate links. All opinions remain our own.

    Youre doing all the hard work and sticking to prepared meals.

    Youre in a social surrounding, and your friends, family or people around are consuming Pepsi, Colas, Dr. Pepper.

    For one reason or another, you get the sudden urge to have some. What do you do?

    Of course, were not talking about the soda high in carbs and calories which come from sugar but is diet soda.

    These are plain useless and put you into glucose burning mode instantly.

    Who thinks that diet soda on a ketogenic diet is allowed?

    It can certainly aid your goal for losing fat, but the ingredients within are bound to have an impact on your body.

    We are going to see how impactful diet soda is in ketosis.

    But first, we must know exactly what is keto.

    Read Also: Diet To Lose 25 Pounds In 1 Month

    Diet Soda On Keto Is Bad For Gut Health

    Synthetic sweeteners in diet soda like aspartame, saccharin, sucralose, and others are known to alter your gut microbiome.

    They are killing so-called good microbes while supporting the overrun of your gut microflora with harmful bacteria .

    Saccharin, sucralose, and also the natural sweetener stevia are known to change the composition of the gut microbiome .

    According to research, a single package of the sucralose-based sweetener Splenda eradicates 50 percent of healthy gut microflora .

    With this in mind, such a rise of bad gut microbes is causing an immunological reaction in the body resulting in fat storage and weight gain with diet soda intake.

    Furthermore, theres been an additional artificial sweetener on everyones lips recently called acesulfame potassium. So, what is acesulfame potassium?

    Its the second artificial sweetener besides aspartame in coke zero, while diet coke only uses aspartame. Hence, acesulfame potassium is not the same as aspartame on keto.

    Nevertheless,its as sweet as aspartame and 200 times sweeter than table sugar.

    But compared to sucralose, acesulfame K is just one-third as sweet. Given that its more resistant to heat and acids than aspartame, does that make acesulfame potassium keto?

    Certainly not. Instead, acesulfame potassiums side effects are dangerous and it isnt safer than other artificial sweeteners on keto.

    And the nail in the coffin is that acesulfame potassium on keto might even affect your cognitive brain function .

    How Can Diet Soda Be So Supportive

    Diet Soda on a Ketogenic Diet

    High-carb soft drinks, such as Coke, Pepsi, fruit juices, and other sugary carbonated drinks can all kick you out of ketosis.

    However, diet sodas such as Diet Coke, Pepsi Max, and other sugar-free carbonated drinks can fit in with a ketogenic diet.

    It can even be useful if you consume alcoholic beverages on keto.

    Diet soda, unlike regular sodas, contains fewer carbs and even free of carbohydrates.

    It is sweet, indeed, which makes it a perfect sweet tooth for whoever of you dreaming about fat loss.

    It indicates that by drinking diet soda, you can still maintain your low carb intake, which must be between 20 and 50 grams per day.

    This is why diet soda is different from regular sodas, as a can of regular soda would significantly add up your bodys net carb intake, even more than 50 grams per day.

    It makes regular soda incompatible with a ketogenic diet and ketosis.

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