Best things to drink on a keto diet

When dieting – on most diets, not just keto – most of the focus is, naturally, on what we’re eating. That’s where most of our calories come from, so it makes sense to put most of our attention on what to eat.

However, it’s also very important to think about what we’re drinking. Some drinks contain a lot of calories and carbohydrates, so if you’re not drinking the right things then it can knock you out of ketosis and undo your hard work.

So what can you drink on a ketogenic diet? Here are some options that will keep you on track….


Nothing massively surprising here, but whether you’re on a diet or not, by far the best thing you can drink is water. It’s refreshing and contains no calories or carbs. Keeping a bottle of water with you at all times is a great way of staying hydrated.

Hunger pangs and cravings can also sometimes be a sign of dehydration, so if you do feel hungry between meals, try having a drink of water instead.

This is the case for both still and sparkling water.


If you’re a tea fiend, then don’t worry; you don’t have to take tea off the menu. But there are a few rules you should follow.

Black tea contains virtually no calories or carbs so is a great choice. You shouldn’t add any sugar or sweetener as that could knock you out of keto. With milk, a small splash should be OK as long as you don’t have too many cups – or you can opt for unsweetened nut milk, such as almond milk.

Green tea is also a great option for those on keto. Not only is it calorie and carb-free, but it also contains health-boosting anti-oxidants.


In a similar way to tea, drinking coffee can be absolutely fine for ketogenic diets as long as it’s done properly. Black coffee, again with no sugar or sweetener is your best option. For those who like milk, you have the same options as with tea, or you can try heavy cream – yes, really! A tablespoon of whole milk and a tablespoon of heavy cream each contain less than one gram of carbohydrates.

Protein shakes

You shouldn’t have any issues with protein shakes if you’re on a keto diet. Those that you mix with water are preferable to those mixed with milk. Also, make sure you double check the nutritional info as not all protein powders are low in carbs – you can also buy some specifically for keto dieters.

Another benefit of getting more protein into your diet, specifically casein protein, is that it is digested more slowly and therefore makes you feel fuller for longer.

Can you drink diet fizzy drinks on a keto diet?

Regular fizzy drinks are an obvious no-no as they contain lots of sugar, but what about their diet equivalents. In terms of sugar content, diet fizzy drinks such as Diet Coke are much better for you as they’re virtually completely sugar and calorie-free.

However, as they use sweeteners to replace the sugar, if you have too much then it could have a similar effect and increase cravings and hunger. This is possibly because the sweetener tricks the body into thinking it’s getting sugar.

So if it’s the choice between diet and regular fizzy drinks then diet versions obviously come up trumps. Just be careful about how much of it you drink.