You should pay attention to hydration in the beginning
If you follow a ketogenic (limited carbohydrate) diet, you will focus on what to eat and what not to eat. Drinks are also important. The health and medical media “Everyday Health” recently introduced nine drinks suitable for the Keto diet.
Drinks are especially important when starting a keto diet. The body retains water by storing carbohydrates as glycogen. The Russian Medical Center explained that “if your glycogen stores are depleted, you will lose weight”. Excessive sodium intake can lead to edema, so avoiding sodium-rich processed foods can help maintain electrolyte and fluid balance in the body.
Nutritionist Kendra Whitmire said: “When you first start the Keto diet, you will have trouble staying hydrated, so you need to drink plenty of water and replenish your electrolytes.” Dietitian Jill Gulotta suggests avoiding dairy products and sugary drinks that are high in sugar and carbohydrates, such as sodas and fruit juices. Diet drinks, including Diet Coke, are technically acceptable, but taking a sip of the diet drink can make your body crave more calories and carbohydrates.
1. water
Water is the best drink for the Keto diet. “Whether you’re on a keto diet or not, water is the best drink,” Gulotta said. Always keep a bottle of water on hand and hydrate yourself by drinking sips throughout the day.
2. Low-carb, calorie-free tea such as chamomile tea
Tea is low in carbohydrates and calories. Unless sugar or other sweeteners are added, teas rich in antioxidant flavonoids can increase blood vessel function and keep the heart healthy. Drink decaffeinated herbal teas, such as chamomile tea, in the afternoon and evening to avoid falling asleep.
3. Sparkling water and sparkling water
A good substitute for water. The tonic looks like water, but it actually contains a lot of sugar. The United States Department of Agriculture (USDA) explains that squeezing a lemon adds nearly 0.5g of carbohydrates.
4. Light coffee
“There are no calories in raw coffee,” said Scott Keatley, a nutritionist at Kitley Medical and Nutritional Therapy in New York City. According to the Mayo Clinic, up to 400 mg of caffeine per day is safe for adults. For reference, the USDA states that the small-sized coffee (236 mg) contains about 92 mg of caffeine, but looking at the Starbucks website, Starbucks’ small-sized coffee contains 155 mg of caffeine.
5. Bone broth
Drinking a cup of steaming bone broth warms the body and calms the mind. While there isn’t a lot of protein in the broth, it’s good to drink as a Keto drink. According to the USDA, one cup of broth has 15 calories and contains about 1.5 grams of protein.
6. Nut milk
Almond milk and light coconut milk contain 1 gram or less of carbohydrates per cup. Always read the nutrition label carefully before buying a drink and choosing the unsweetened one. These milks also contain vitamins and minerals, so calcium and vitamin D can also be supplemented.
7. Kombucha
Kombucha is not the best option. But if you’re craving something like sweet soda, go for Kombucha, a fermented tea that’s good for your gut. The disappointing thing is that sugar has been added to the kombucha fermentation process. “If you drink kombucha, you will have to sacrifice your limited carbohydrate intake,” Whitmeier said.
8. A glass of wine
According to the USDA, a glass of red and white wine (141 grams) contains about 4 grams of carbohydrates. “You shouldn’t go to a party every day,” Whitmeier said, “but a glass of wine should be fine as long as it’s carbohydrates for a day.” “In general, drier wines contain less sugar, so choose Sauvignon Blanc over Riesling,” she advises.
The USDA states that each glass (28 grams) of alcohol (gin, rum, vodka, whiskey) contains 0 grams of carbohydrates. Mix this distilled water with plain water or unsweetened carbonated water, not fruit juice or soda.
9. Smoothie
A cup of smoothie can provide a huge amount of nutrients. Carbohydrates can build up if you’re not careful. Find “keto smoothie recipes” online. Nut butters, Greek yogurt, avocados, berries, vegetables, flax and coconut milk are particularly good ingredients. For sweetness, use stevia instead of sugar.
