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What Can You Drink on Keto? Top Beverages to Keep You in Ketosis

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  Published on March 3rd, 2023
  Reading time: 4 minutes
  Last modified February 13th, 2023
Keto iced coffee drink with cream

One of the biggest challenges for those who want to stick with the keto diet is finding beverages that they enjoy. While water is arguably the best option no matter what your diet, some people prefer a little more flavor from time to time. Unfortunately, many popular drinks like milk and soda are off the table because they contain too many carbs to keep your body in ketosis. So, what can you drink on keto instead?

If you want some flavor in your diet and water just is not going to cut it for you, here is a handy list of keto-friendly beverage alternatives to keep you hydrated. 

Flavored Seltzer or Sparkling Water 

Plain water is no longer your only option for getting the hydration benefits of this beverage. Soda companies have cashed in on the idea that people want a little flavor to their water along with the pleasant fizz of a fresh can of soda. Be sure to look at the label and purchase only unsweetened carbonated water. Some sparkling waters are not just flavored but also sweetened, which you’ll want to avoid.

Another option is to buy plain seltzer water and add a twist of lemon or lime. This comes with a small carb count (usually about half of a gram), but the extra flavor might be worth it for you.

Unsweetened Tea

Sticking with unsweetened tea is a great option that offers many of the same benefits of water, as well as additional properties like antioxidants that minimize free radical damage. Tea is a great option because it is not only carb-free but calorie-free as well. You might even get more health benefits from drinking green tea, which is recognized as anti-inflammatory, lowers blood pressure, and can even help with certain types of cancer. [1] [2]

Keto hibiscus herbal tea

For those who are looking for something to drink later in the day, stick to caffeine-free herbal teas, which have their own healthy properties. Chamomile is great for inducing sleep, peppermint and ginger can calm the stomach, and hibiscus can curb some of your sweet cravings. Spend a few minutes in the tea aisle at your local grocery store and you are likely to find herbal tea that appeals to you. 

Coffee with Heavy Cream

When tea simply will not hit your caffeine cravings, the good news is that coffee is not entirely off the table for the keto diet. The best thing for those on a keto diet is to drink it black without the addition of sweeteners or the highly-processed creamers you might be used to. If you do need to add a little something extra to make it palatable, a splash of heavy cream will do the trick. 

Almond and Coconut Milks 

Because dairy generally has too high of a carb count to keep your body in ketosis, you might need to find a quick substitute that allows you to eat cereal, oatmeal, or other goodies that used to require traditional milk. Fortunately, the supermarket makes it easy to nix the dairy from your diet with the popularity of nut milks like almond and coconut (macadamia nut milk and cashew milk are also good choices).  

There are some serious benefits of almond milk also, due to its nutrition profile. For example, it is high in vitamin E, which works to eliminate free radicals that are linked to skin damage. In one study, women who took a vitamin E supplement had skin with better hydration and elasticity than those in the control group. [3]

On the other hand, coconut milk may help if you battle high cholesterol levels. In one study, coconut milk was shown to lower bad LDL cholesterol while simultaneously raising the good HDL cholesterol. [4] Coconut is also proven to reduce inflammation. [5]

Diet Sodas

Keto diet soda

Technically, you can drink diet soda on keto if you really have a craving for the carbonated beverage that you just can’t seem to shake. However, most diet experts recommend that you steer clear of diet sodas, even if you decide not to follow the keto lifestyle. Diet drinks use artificial sweeteners to trick your tastebuds and your brain into thinking that they are getting the real deal. According to one review of the studies, the introduction of artificial sweeteners into the diet actually caused people to gain weight instead of lose it. [6]

Bone Broth 

For those who want to drink something warm and comforting on the keto diet, bone broth might be the way to go. Carb-free and high in protein, this drink still remains relatively low calorie for those who are counting. While it may not cure the cravings of your sweet tooth in the same way that herbal tea can, it has a satisfying savory taste and is often recommended as a way to calm hunger cravings for those practicing intermittent or extended fasting in conjunction with keto. 

What to Drink on the Keto Diet 

When you get tired of drinking plain water again and again, it might be time to break from the routine and switch up your hydration. Since lots of popular drinks–like regular soda, juice, and dairy–are not keto-friendly, you’ll want to have a list of keto drinks ready to go, so you don’t give into temptation. Just remember to take into account the carb count of anything you drink so you can be sure it fits your macros for the day.

Ashley Simpson is a freelance writer dedicated to helping people improve their lives -- in every way possible. She understands that food and diet are necessary components to a healthy lifestyle and experiments with both. When she isn't typing away, she enjoys spending time with her husband and son.



Khalesi, S., Sun, J., Buys, N., Jamshidi, A., Nikbakht-Nasrabadi, E., & Khosravi-Boroujeni, H. (2014). Green tea catechins and blood pressure: a systematic review and meta-analysis of randomised controlled trials. European journal of nutrition, 53(6), 1299–1311. https://doi.org/10.1007/s00394-014-0720-1


Yang, C. S., Lambert, J. D., & Sang, S. (2009). Antioxidative and anti-carcinogenic activities of tea polyphenols. Archives of toxicology, 83(1), 11–21. https://doi.org/10.1007/s00204-008-0372-0


Bolke, L., Schlippe, G., Gerß, J., & Voss, W. (2019). A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study. Nutrients, 11(10), 2494. https://doi.org/10.3390/nu11102494


Ekanayaka, R. A., Ekanayaka, N. K., Perera, B., & De Silva, P. G. (2013). Impact of a traditional dietary supplement with coconut milk and soya milk on the lipid profile in normal free living subjects. Journal of nutrition and metabolism, 2013, 481068. https://doi.org/10.1155/2013/481068


Silva, R. R., Oliveira e Silva, D., Fontes, H. R., Alviano, C. S., Fernandes, P. D., & Alviano, D. S. (2013). Anti-inflammatory, antioxidant, and antimicrobial activities of Cocos nucifera var. typica. BMC complementary and alternative medicine, 13, 107. https://doi.org/10.1186/1472-6882-13-107


Yang Q. (2010). Gain weight by "going diet?" Artificial sweeteners and the neurobiology of sugar cravings: Neuroscience 2010. The Yale journal of biology and medicine, 83(2), 101–108.

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