![]() ![]() That means people seeking to cut calories or carbs by opting for “diet” drinks often end up craving and eating sugar, even when they’re drinking beverages that are zero-sugar or contain zero calories. They point to studies showing that the consumption of artificial sweeteners activates the same “reward” system in the brain that sugar does. Most health experts (and keto diet gurus) recommend avoiding low-calorie, zero-calorie and sugar-free beverages when following the ketogenic diet. We’ll start this part of our discussion with a cautionary note. “What about zero-carb soda?” we hear you ask. ![]() So are the vast majority of sodas and sports drinks, and the most popular energy drinks. Some wines and a few low-carb beers are ok, too.īut milk (loaded with lactose, also known as milk sugar) and fruit juices (loaded with fructose, also known as fruit sugar) are out. Hard liquor without mixers has no carbs, although you obviously can’t make that a go-to beverage. You can have coffee, black tea, herbal tea or green tea (as long as you drink them black), some nut milks, and bone broth (don’t knock it until you’ve tried it). So what can you drink on the keto diet? Water’s good. That’s no worse than a can of soda, but it’s still enough to kick you right out of ketosis. There are 27 grams of carbs in a can of Monster Energy, 30 grams in Rockstar, and 40 grams in Red Bull. A can of Coke contains a whopping 40 grams (root beer and Mountain Dew have even more).Īnd that brings us to popular energy drinks. An eight-ounce glass of orange juice contains 26 carbs. It also explains why sodas and energy drinks loaded with sugar are on the “naughty list.”Ī teaspoon of sugar contains more than four grams of carbs (usually just shortened to “four carbs” for convenience). Sugar is a carb, which explains why it’s such a bad choice on keto. That’s why many people find the keto diet so difficult to adjust to and follow. By contrast, federal dietary guidelines recommend that you consume about 200 grams of carbs daily. Generally speaking, though, you’re only supposed to get about 5% of your daily calories from carbs.įor most people, that means consuming no more than 20-50 grams of carbohydrates per day. There are different variations on keto guidelines. That leads to two important questions: how many carbs can you eat on keto, and how do energy drinks fit into that picture? Keto and Beverages And until you’re back in fat-burning mode, you’re likely to suffer from very unpleasant “ keto flu” symptoms like headache, brain fog, fatigue and nausea. It can take as long as a week of keto eating for some people’s bodies to enter a state of ketosis you can’t just have a cheat day and then resume your diet as if nothing had happened. ![]() As long as a dieter continues to drastically limit carb consumption, the production of ketones, fat burning and weight loss all continue.īut if the dieter cheats and eats too many carbs, they “fall out of ketosis.” More glucose is produced, fat burning stops, and the diet will have to be started all over again. How does the body make ketones? It burns and processes stored body fat – and needless to say, burning stored fat is the goal of any weight loss program. Ketones work just fine as alternate fuel until glucose is available once again. Instead, carb deprivation forces the body into a metabolic state known as ketosis, where it begins producing molecules called ketone bodies (commonly called ketones). On keto, though, you don’t eat enough carbs to allow the creation of glucose (often called blood sugar). When you’re eating “normally,” carbohydrates enter the digestive tract and are converted into glucose, the fuel that the body and brain need to function. Here’s a brief summary of how that helps people lose weight. ![]() The keto diet is a high-fat, low-carb diet that drastically reduces the amount of carbohydrates you’re allowed to consume each day. It’s important to understand before we look at energy drinks. If you’re not quite sure how and why ketogenic eating plans work, let’s deal with that first. ![]()
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