Lactose-free milk is a must on the keto diet. Unfortunately, the lactose in milk is caloric and high in carbs. Milk from cows, goats, sheep (or any animal or mammal) can kick you out of ketosis, which is what you want to avoid.
Instead, opt for natural milks such as almond, coconut, cashew, or soy milk as a part of your macros.
You will find that they are very low in carbs and will still provide you with some protein benefit.
Additionally, the milk will add another flavor into your mix. They are great with smoothies, oats, and even savoury dishes.
What are the ideal lactose-free milks to consume on a keto diet?
Are there any other keto-friendly lactose-free milks that you’ve tried? Let us know in the comments below.
There’s an online seller that’s claimed to have had the backing of the investors on Shark Tank for their keto supplement business. Unfortunately for those sellers, they have been labelled as a scam and investor Mark Cuban has recommended that this business gets reported to the FTC.
The company that has made the claim also made audacious claims that their pills would guarantee a high number of weight and fat loss in less than a week.
Additionally, they claimed to have the backing of celebrities such as Kim Kardashian.
One of tastiest take-away options that Americans love to consume is Mexican cuisine from Taco Bell. The brand is ingrained in the culture so much so that many people across the US will head to Taco Bell for “Taco Tuesdays”.
Great taste is guaranteed. However, the dishes that are typically served aren’t catered for the ketogenic diet.
In this post, you will learn about the options available for your next order at Taco Bell when you are on the ketogenic diet.
Things to consider when ordering at Taco Bell.
Maintaining ketosis means you need to consume the right food that will keep your carbohydrates low. Consuming items such as tortilla wraps and chips, and drinks infused with sugar will take your body out of ketosis.
Checklist of things to avoid at Taco Bell.
Keto-friendly items at Taco Bell.
Fire Grilled Chicken and Steak
Seasoned Ground Beef
Shredded Cheddar Cheese
3 Cheese Mix
What are some of the food items that you can order at Taco Bell during a keto diet?
Naked Egg Taco Bundle
You will have to get this custom made so that it doesn’t come with the tortilla wrap or potatoes. You can ask for steak and some guacamole to get additional fats and protein in for your macros.
Breakfast Soft Taco With Bacon.
Order this without the shells or tortillas. See if you can replace them with eggs and bacon.
Order the Grande Scrambler without the tortilla wrap and potatoes. You’ll have a tasty mix of eggs, bacon, cheese, nacho sauce, sour cream, and pico de gallo. Make sure to check the macro servings before consuming.
Mini Skillet Bowl
Replace the potatoes with stake in this bowl. And if you are still hungry, ask for additional eggs.
Watermelons are 92% water with each juicy bite giving your high doses of Vitamin B6, A, C, and lots of antioxidants, lycopene, and amino acids.
It can be eaten as a snack or can be used as a versatile ingredient in any meal plan.
These fruits have become synonymous with picnics and summer thanks to their refreshing quality and sweet taste that combat heat and also rehydrate your body.
How Many Carbs Are In Watermelon?
A cup (152 grams) of diced watermelon contains 141 grams of water and 11.5 grams of carbohydrates (Source).
That’s evidence that watermelons are indeed rich in carbs. Below are carbs concentrations in different serving sizes.
Carb Amount (Grams)
cup, balls (154g)
cup diced (152 g)
melon (15” long x7 ½ diameter (4518g)
wedge (approx. 1/16 of melon) 286g
watermelon balls (122g)
NLEA serving (280g)
From the table above, it’s easy to conclude that watermelons are high carbohydrate fruits especially if you’re on keto diet. For any food to be considered keto-friendly, it should have 5-10 grams per serving.
A good example is strawberries and cucumbers which have low carbohydrates per serving and are keto-friendly.
How Many Calories Are In Watermelon?
many fruits, watermelon is a low-calorie fruit. A cup of watermelon balls
(154g) contains 46.2 calories. Below is a table that shows the number of
calories in different watermelon servings.
1 cup, balls (154g)
1 cup diced (152 g)
1 melon (15” long x7 ½
1 wedge (approx. 1/16 of
10 watermelon balls (122g)
1 NLEA serving (280g)
a ketogenic diet, 5-10% of your daily calories should come from carbohydrates.
And because 1gram of carbohydrate equates to 4 calories, the recommended daily
calorie intake ranges from 100-200 calories from 20-50grams of carbohydrates.
Watermelon can put you at the risk of getting kicked out of ketosis.
That’s because; a single serving will contribute 85 of your daily calorie requirement putting you close to your daily carbohydrate limit. That’s why it’s never recommended to eat watermelon on a keto diet.
Can You Eat Watermelon On The Keto Diet?
joins the list of the many fruits and veggies that you shouldn’t eat on a keto
diet because it’s high in carbohydrates and calories.
However, even though it’s not recommended to eat watermelon on the keto diet, you can always include this refreshing fruit in your daily meals but in minimal doses.
For example, you can opt only eat a cup of watermelon a day and keep tabs on your overall daily carb intake.
Watermelon on a Keto Diet
it’s best to avoid watermelon fruit if you’re on keto, there are different ways
to incorporate it in your weekly diet without getting kicked out of ketosis:
Add small portions of
this fruit into your keto-friendly salad recipes.
Only eat smaller
portions –ideally not more than 1 cup a day- and ensure that you stay within
What Are The Health Benefits Of Eating Watermelon?
Studies have proved that there’s “more to watermelon than meets the tongue”- watermelon isn’t just water and sugar.
It’s a nutrient-dense fruit that provides high levels of minerals, vitamins, and antioxidants.
get a better understanding of the health benefits of watermelons, let’s first
look at the nutrition facts.
Watermelon Nutrition Facts
is the nutritional information for watermelon NLEA serving (280 grams)
Total Fat 0.4g
Vitamin C 22.7mg
Vitamin A 1593 IU
1. Regulate Blood Pressure
According to a study on the American Journal of Hypertension website, watermelon extract plays a vital role in blood pressure regulation in obese people with hypertension.
Additionally, the amount of magnesium and potassium present in watermelons also plays a crucial role in lowering blood pressure.
is considered as a vasodilator- it helps in reducing tension in arteries and
blood vessels, thereby enhancing blood flow and reducing stress on the
carotenoids in watermelons help prevent the hardening of artery and veins
walls, hence contributing to blood pressure regulation, reducing chances of
strokes, blood clots, atherosclerosis, and heart attacks.
2. Enhance Heart Health
A 2014 study
suggests that carotenoid in watermelons may help improving heart functions.
best known for its anti-aging and antioxidant benefits, can help prevent
age-related heart problems. Additionally, the roughage in watermelon, together
with vitamin C, potassium, carotenoids help reduce cholesterol in the body
hence keeping your heart safe from conditions caused by high cholesterol
Watermelon fruit may be more important for older women.
A study conducted on postmenopausal women with increased aortic stiffness found out that women who took watermelons for two months saw decreased arterial stiffness and blood pressure compared to those who didn’t take watermelon extract.
These benefits can be attributed to arginine and citrulline found in watermelons.
3. Cancer Prevention
Like any other fruit, watermelons may play a role in preventing cancer thanks to their anti-oxidant properties.
According to the National Cancer Institute, lycopene found in watermelon has been linked to reducing prostate cancer cell growth.
4. Prevent Dehydration
According to research published in EXCLI Experimental and Clinical Sciences, watermelons are 92% water and play an important role in reducing both blood pressure and body temperature.
Watermelon fruit can also help you hydrate especially during those hot summer days. People in the tropics eat watermelon during the hot days to protect themselves from heatstroke.
the high water content in watermelons helps the release of excess liquid in the
body in form of sweat, which cools the body during sunny summer days.
5. Skin and Hair Benefits
Vitamin A is important for our skin, and a cup of watermelon contains a quarter of the daily recommended doses.
Vitamin A keeps the skin and hair moisturized and also promotes the growth of new elastin and collagen cells. Vitamin C in watermelon also helps in the growth of healthy collagen.
While watermelon is 92% water, almost all of its dry weight is carbohydrates.
All the carbs in watermelons are simple sugars which when digested are known to cause spike in blood sugar levels. And for this reason, melons are not recommended for anyone on keto diet or other weight loss programs.
However you can enjoy watermelons only in tiny portions.
Keto is arguably one of the most restrictive diet programs that focus on eating
very few carbohydrates and lots of fat. How long you stay in ketosis depends on
you limiting carbs intake- which is where the fruits can get tricky.
keto plans recommend not exceeding 30grams of carbs per day. Fruits like
strawberries are filled with vital nutrients that make them well-worth keeping
in your keto diet.
how safe are strawberries in your keto diet?
you eat them regularly without getting kicked out of ketosis?
How Many Carbs Are in Strawberries
are low in carbs. The net carbs in strawberries are around 5-10g per 100grams
serving, depending on whether they’re whole or sliced. The same serving will
provide you with approximately 2g of fiber and enough vitamin C to help you
meet your daily nutrients requirements.
are 90% water, and a large percentage of their dry weight is carbohydrates. The
number of carbohydrates from berries depends on both the portion size and
strawberry ripeness. The table below shows total
carbs in different popular serving sizes.
Popular Serving Sizes of
1 extra large
the table above, it’s evident that sliced, whole, and strawberry halves have
varying carbs concentration. You get more carbs (9.45g) with sliced strawberries
than with strawberry halves of the same serving sizes.
of the carbs found in strawberries are simple sugars with glucose and fructose
the main ones. While it does raise blood glucose, in small quantities, fructose
isn’t bad for health. Strawberries also contain fiber that helps keep your
digestive system health. (Source)
studies by J Agric Food Chem
and Int J Mol Sci
have proven that net carbohydrates in strawberries vary depending on the fruit
ripeness. Riper strawberries contain high carbs. An underripe strawberry will
have fewer carbs than ripe strawberry.
How Many Calories Are In Strawberries?
strawberries are 90% water, they have fewer calories. A 100 grams serving will
give you 33 calories that can be attributed to the small amounts of
carbohydrates, protein, and fat in the fruit.
calories content makes strawberry a perfect addition to any weight-loss diet
Potassium is a vital
mineral in various important body functions such as blood pressure regulation.
Vitamin B9- also
known as folate, Vitamin B9 helps cell functions and healthy tissue growth.
It’s great for older adults
and pregnant women.
What Are the Health Benefits of Eating Strawberries
are a source of compounds that contribute positively to human health. Eating
strawberries has been shown to reduce the risk of many chronic diseases. (Source)
1. Anti- Cancer
has become a health crisis in the 21st century. It’s termed as an unregulated
growth of abnormal cells. Several studies have shown that berry fruits can help prevent different
types of cancers thanks to their abilities to fight inflammation and oxidative
has also shown that strawberries can help prevent tumor growth in human liver
cancer cells and animals with mouth cancer. However more research is required
to verify how strawberries act as anti-cancer fruits fully.
2. Pain relief
A study conducted on obese people with knee osteoarthritis found
that strawberry fruits significantly helped in reducing inflammation and knee
pain. This means that strawberries are natural pain relievers and
effects on inflammation and pain can be attributed to their high contents of
3. Blood sugar regulation
bodies convert carbs into simple sugars, which are released into the
bloodstream. The body then starts secreting insulin, which signals the cells to
absorb the sugars in the blood and storage or fuel.
blood sugar and high sugar foods are linked with type 2 diabetes, risk of
obesity, and heart disease. (Source)
Can I Eat Strawberries On The Keto Diet?
Strawberry is a great keto fruit. These fruits have low carbohydrate concentrations making them one of the most recommended keto diet fruits.
Additionally, strawberries are rich in Vitamin C and other important compounds that play an important role in your health.
most cases, foods rich in Vitamin C are unfortunately also rich in
carbohydrates. Therefore strawberries can provide you with enough vitamin C
without having to worry about carbs levels.
Incorporating Strawberries into your Ketogenic
can be taken in different ways. They smell sweet and vibrant red color, and
when choosing berries, avoid ones that are mushy or moldy. Because strawberries
spoil fast you’ll need to use them fresh or freeze them in the refrigerator. You
can incorporate these keto-friendly fruits in your diet through the following:
Use them to sweeten
yogurt. You can add strawberries to a cup of keto-friendly yogurt like Greek
yogurt. Alternatively, you can sprinkle cinnamon, flax seeds, sugar-free maple
syrup, of chia seeds to spice up your yogurt treat.
You can blend
strawberries into smoothies. You can use these fruits as an ingredient in
hundreds of keto-friendly smoothie recipes.
great dippers. You can dip them into keto-friendly chocolate and butter for a
sweet-tasting fiber-rich dessert.
Unlike carrots, strawberries are low in carbs, making them keto-friendly. They provide our bodies with compounds that benefit our health by preventing chronic diseases.
Even though they are keto-friendly, strawberries still contribute small amounts of your daily carbohydrates intake, especially when you eat more than one cup.
It’s best to eat them in small portions between meals or add them to different keto meals to get full benefits without getting kicked out of ketosis.
The type of food you eat on keto diet varies depending on who you ask.
The rule of thumb for ketogenic diet is that you should energize your body through calories from fat, less from protein, and very few or none from carbohydrates.
Ketosis is a powerful weight loss technique to get rid of body fat without your life revolving around the gym.
Without glucose from carbohydrates, your body will burn both stored and dietary fats for energy. But this doesn’t mean that you should exclude carbs from your daily meals.
is a specific daily carbohydrate limit for anyone on ketosis. Continue reading
to find out more about the amount of carbs required to reach ketosis and the
amount needed to maintain ketosis.
How Many Carbs for Ketosis?
a ketogenic diet, the amount of calories from carbohydrates shouldn’t be more
than 5% of your total daily calorie requirements.
your daily caloric intake highly depends on three major factors, including:
Your age, gender,
current weight, stature, and body fat composition
How active you are
Your reason for
starting the keto diet
To stay in ketosis, you need to find the perfect ratio of carbs, fats, and proteins. On a ketogenic diet, most people consume get 70-75% of their daily calories, mainly from fat, 20-25% calories from proteins, and 5-10% from net carbs.
That’s the general range because your macronutrient goals will highly depend on your body composition, activity levels, fat loss goals, and your age.
How Many Carbs A Day for Ketosis?
For most people, the number of daily carbohydrates shouldn’t exceed 50 grams. Ideally you should aim between 20 to 30 grams net carbs per day or 40-60grams per daily including dietary fiber. (Source)
But depending on the person, the amount of carbs can be limited to 10 – 20 grams per day.
a simple calculation to help you understand.
carbs is the total amount of carbohydrates in a diet, fewer sugar alcohols and
fiber. To calculate net carbs for keto diet use below formula
Carbs= Total Carbohydrates – (Sugar Alcohols+ Fiber)
example, you weigh 180 lbs, and you need 1400 calories per day to lose weight
at a rate of 1 pound per week. You would require:
7-80% calories from
20-25% calories from
5-10% calories from
1 gram of fat provides 9 calories, and a
gram of carbohydrates and proteins contains about four calories.
you’re not sure how to calculate the carbs in food you eat, check out this
article we wrote about keto calculator.
How to Calculate Your Carb Intake
a keto diet, you should obtain your daily calories from 70-80 fat, 20-25%
proteins, and 5-10% from carbohydrates.
better understand your daily carbohydrates requirement on a keto diet, it’s essential
to translate these percentages into grams.
example, if you need 1400 total calories per day, your aim should be to get 10%
of 1400 calories from carbohydrates.
= 140 = 70
1gram of carbs is equivalent to 4 calories, you’ll then divide each of the
figures above by 4 to get 35 grams and 17.5 grams net carbs per day,
How to calculate your fat intake
might have heard nutritionists, and some diet specialist declares that fat-
especially saturated fat is bad for your health.
science has debunked this myth because of a lack of data to prove the
relationship between a high-fat diet and increase risk of heart disease.
the keto diet emphasizes more on fat, you’ll need more fat in your daily keto diet
meals. Here’s how to calculate the amount of fat you need to eat a day on keto.
= 1,050 calories
gram of fat is equivalent to 9 calories. If you divide 1,050 by 9, you get
116.66 grams of fat per day.
How to calculate your protein intake
Protein provides us with essential amino acids to help burn body fat and for muscle gain. (*) Keto diet requires 20-25% of your total daily calories from proteins.
For an extremely active person, more protein is needed. However, it’s important to note that too many proteins can cause gluconeogenesis.
depending on activity levels, most people will consume 0.6-1.0 g of protein per
pound of lean body mass.
this case, if you weigh 170lbs, but only have 140 pounds of lean body mass,
84-140 grams of protein daily would be suitable.
How many carbs should you target on a ketogenic diet?
you’re an active person and regularly engage intense physical activities, the
above ratios may not work for you. That’s why you’ll need a targeted ketogenic
keto advocates for “carbs boost” – eating carbs before and immediately after
your workout sessions. The carbs boost ensures that the muscles have sufficient
glycogen for energy (*)
Stick to your macros
throughout the day
Consume 15-30 g of
fast-acting carbs during workout sessions or within half an hour after your
body should use the carb boost to repair and restore itself, and you won’t be
kicked out of ketosis.
How to Eat For Ketosis
the perfect ratio for ketosis is very important. Keto advocates for low
carbohydrates and low glycemic index foods.
Examples of such foods include peppers, leafy greens, cauliflower,
eggplants, and many others.
you have 3 meals a day, each serving should have less than 10 grams of carbs.
Additionally, these carbs must be -low on the glycemic index scale. You should
avoid foods high in carbs or that affect your GI scale even when they are low
Alternatively, there are plenty of low carb alternatives. You can replace wheat flour with almond, coconut, and other nuts flours.
Replace dairy milk with low carb alternatives like almond and coconut milk. Avoid artificial sweeteners or regular sugar and switch to natural sweeteners like erythritol and stevia.
Eat plenty of fat to boost your ketosis. Fatty cuts of meat, sour cream, olive oil, nuts, and butter contain fatty acids that your liver will easily convert into ketones.
In the long run, your body will use stored fat to make ketones for energy requirements hence boosting weight loss.
How Many Days until Reaching Ketosis?
most people, it takes 2-4 days to reach ketosis. However, for some, it may take
up to a week or longer. (*)
that affect how long it takes to reach ketosis include:
Your daily protein
and fat intake
Typical daily carb
For example, those who consume a high carbohydrate diet before starting a ketogenic diet may find it harder to enter ketosis than those who consume low carb foods.
This is because your body will need to deplete stored glycogen before it can enter ketosis. (*)
Reaching ketosis takes three phases. As long as you restrict your daily carbs below 50 grams, boost your fat intake to 80% of your daily calorie requirements and proteins to 20-25% of daily calories, you’ll be guaranteed to reach ketosis.
Below are the three phases to enter ketosis.
a) Glycogen Depletion
the first 1-3 days on a ketogenic diet, your body will switch to muscle and
liver glycogen to raise blood sugar levels. Glycogen will be converted to
glucose to provide your body with required energy.
b) Fat Oxidation
all stored glycogen is used up, your body is forced to use stored fat for
energy production. Some of the fats are used for energy while others converted
body produces ketones as a source of energy for body cells that cannot run on
fatty acids. If you keep your fat intake high enough, your body will instead
use dietary fat for ketone production other than using stored fats.
third phase is ketone utilization, where your body has fully adjusted to
ketosis. While it may take 2-3 days, for some it makes take up to 2-4 weeks or
of the adverse effects of ketosis include keto flu also known as carb flu, which
is a collection of symptoms similar to the common flu.
How to speed up getting into ketosis?
isn’t something everyone wants to hear, especially when it comes to weight
loss. We all want to shed off those extra pounds as quickly as possible without
having to wait for weeks.
is one of the best ways to speed up weight loss in ketosis.
intense workout can deplete glycogen stored within hours. (*). With moderate activities, it can take up to 48 hours
to completely drain glycogen stored.
2. Supplements to Speed up Ketosis
exercising, some supplements can fast track your way into ketosis without
breaking a sweat. They include:
are dietary supplements designed to boost ketosis. They are laboratory ketones
available in powder and pill form. Studies have shown that these supplements
make you enter ketosis within hours. (*) You can also use
them to correct keto dietary mistakes and shorten keto flu.
triglycerides (MCT) are the type of fats that don’t require bile salts or
enzymes for digestion. They are absorbed directly in the digestive tract and
transported to the liver where they’re used for ketone production.(*)
3. Try intermittent fasting
doesn’t involve going without food for weeks. There are two ways you can fast,
with the most common one being time-restricted fasting.
fasting can either involve eating during an 8-hour window (first meal at 1200pm
and no eating after 8:00 pm) or eating during a 4-hour window (first meal at
400pm and no eating after 800pm). You can also try intermittent fasting which
involves fast for a day or several days
How to Test For Ketosis At Home.
when you’re in ketosis is important as it will help you determine whether
you’re on the right track or if you need to make adjustments to your carbs,
proteins, and fat intake ratios.
flu is one of the first signs that your body is transitioning into ketosis. You
may feel achy, tired, and nauseous in the first few days. Keto flu can take up
to a week or two before the body full adjusts into new metabolism.
Urine test strips
They are cheap and easy to use. However, these strips may not be reliable after the first few weeks of ketosis. This is because, in the first few weeks, your body will excrete large amounts of ketones.
As your body adjusts to low carb diet, it’ll excrete fewer ketones, which may be impossible for urine test strips to detect.
may make you feel thirstier than usual, which occurs as a result of water loss.
Additionally, high ketone levels in the body can also cause dehydration and
electrolyte imbalance. It’s essential to drink plenty of water and keto-friendly sodas to avoid
breath is one of the simplest ways to test for ketosis. Ketones produced by the
liver leave the body through urine as well as through the breath.
lousy breath following a low carb diet program is a sign that your body has
entered ketosis. Mask the smell by chewing sugar-free gums or brushing your
teeth a couple of times per day.
Carb foods to eat on a keto diet.
it comes to carbs on the keto diet, you’ll want to keep the portions small.
Avoid starchy vegetables, high carb grains, and high sugar fruits. You should
focus on foods such as:
Low sugar berries
including strawberries, blueberries,
Eat leafy veggies
including arugula, kale, asparagus, and lettuce
vegetables, including broccoli, cauliflower,
cabbage, sprouts, and Brussels.
enter the ketosis state, you shouldn’t exceed 50 grams of carbs per day.
However if you participate in intensive training and workouts, you can raise
your carb intake during workouts and immediately after exercise.
only knowing how many carbs you need for ketosis, but you also need to keep
tabs on your protein and fat intake. Too much of proteins are bad for ketosis. To enter ketosis as fast as possible, try
exercising or supplements such as exogenous ketones and MCT oil.
comes with its share of challenges, and right from the start, irresistible
cravings kick in. If you’re reading this, you’re probably sick and tired of
drinking water on keto, and wondering if diet soda on keto is the right way to
soda is sweet like any other carbonated soft drinks, contains zero carbs, and
doesn’t have any added sugar. From a nutritional point of view, diet soda
sparks debate because it contains artificial sweeteners such as sucralose and
aspartame which could have adverse effects on your health.
this article, we shall be discussing everything you should know about diet soda
on a keto diet.
What is Diet Soda?
soda is a beverage that mimics the taste of regular soda but has no sugar. It combines
artificial sweeteners, carbonated water, natural flavors, caramel color,
caffeine, phosphoric acid, and preservatives. Let’s have a detailed look at
is found in bubbles of diet soda and can ruin your bone health. A study on the NCBI
website revealed that high contents
of phosphoric acid could lower bone mineral density.
Carbonated water– its
water infused with carbon dioxide (CO2). It’s also known as fizzy water or
sparkling water. People prefer carbonated water because it more refreshing than
of the chemicals found in diet soda include potassium sorbate and potassium
benzoate, which help prevent fungi and mold growth hence preventing food
Natural flavorings- The
FDA defines natural
flavorings as any product containing flavors obtained from fruits, vegetables,
eggs or similar material. Its purpose is to provide flavor.
Artificial sweeteners- Sucralose,
aspartame, acesulfame K, and saccharin are zero-calorie sweeteners that are 100
times sweeter than sugar.
Caramel color- is
responsible for the brownish color of diet soda. An article posted on the NCBI website
revealed that caramel color isn’t genotoxic, meaning it doesn’t cause cancer.
when consumed in doses above 400mg, it can cause anxiety, nervousness, and
Can You Drink Diet Soda on Keto?
seen users on different online communities asking, can I drink diet soda on keto?
answer is YES. While diet coke is not healthy, a few drinks once in a blue moon
won’t ruin your keto lifestyle. Just watch for the addiction.
diet sodas can’t be justified as healthy from a nutritional standpoint. They
aren’t healthy and shouldn’t be a regular feature in your diet menu.
facts of diet coke:
ketogenic diet purposely aims to cutting carbs in your diet, from keto
standpoint diet coke is allowed.
regular soda with diet soda will help you significantly cut carbohydrate
consumption and at the same time satisfying your cravings. Remember, you
shouldn’t consume diet coke regularly.
diet soda has zero nutritional value but linked to some health problems when in
excess. The artificial sweeteners can also disrupt your body’s metabolism and
spike up your sugar cravings.
Benefits of Diet Soda
are some of the advantages and disadvantages of diet soda in your ketogenic
Zero carbs and
rule of thumb in your ketogenic lifestyle is that; carbohydrates should never
exceed 50grams per day. Cutting your carbs intake significantly helps in weight
to shed off those extra pounds, you need to burn more calories than you eat. To
lose 1 pound of your body weight, you’ll need to burn 3500kcal. Typically, you
should cut 500kcal daily (Source).
diet coke is an excellent way of satisfying your “sugary glands” while at the
same time reducing calorie intake.
artificial sweeteners in diet soda are 100 times sweeter than regular sugar. If
you’re craving for something sweet but hate to gain extra pounds, a can of diet
coke once in a will quench your sugar cravings.
How Diet Drinks Can
Ruin Your Ketogenic Lifestyle
diet soft drinks are sugar-free, they contain artificial sweeteners that allow
you to get that sweet taste without worrying about carbs or calories.
sweeteners may indirectly ruin your ketogenic lifestyle in ways you never
thought possible. Let’s see how?
On weight gain
may argue that there’s no way you’ll weight from light drinks since they don’t
have any calories or carbohydrates. That’s true, but the fact is that you’ll be
promoting weight gain in other ways.
2019 study published in Pediatric Obesity
found out that people who drink artificially sweetened drinks consume up to 450
more calories per day than those who only drink water. The reason being the
sweet taste will make you feel hungrier than you would have without it.
to a 2017 report,
researchers found a correlation between artificial sweeteners and obesity.
These sweeteners can affect the bacteria in your gut, resulting in decreased
satiety hence prompting you to consume more calories.
On Sugar Cravings
way to quench your sugar cravings when on a keto diet is to drink diet light
drinks. You get to satisfy your sugar buds without any of the calories or
sweet you eat activates different pathways in your brain. However, the
sweetness of artificial sweeteners without calories will only partially
activate these pathways, and this leaves your brain “yearning” for more.
Because artificial sweeteners don’t fully satisfy your brain, it’ll continually
seek what it wants until it gets it – in this case sweet flavor with some
If you give in to your cravings, you’ll only end up developing tolerance and
preference for all things sweet making you utterly dependent on artificial
On metabolic Dysregulation
of the primary purposes of ketosis is to regulate insulin and glucose levels,
the two of the significant factors that help you to keep tabs on your weight.
2013 study by Diabetes Care
found out that diet beverages work directly against the keto mechanism by
disrupting glucose and insulin levels in the body. This results in increased
risks of heart disease, Type 2 diabetes, and obesity, that’s according to Reviews of Endocrine and Metabolic Disorders.
Avoid Diet Soda If you’re On Keto Diet
diet drinks won’t directly kick you out of ketosis, it’ll affect you in other
ways and make it almost impossible for you to lose weight.
get rid of diet soda from your menu, you need to understand the reason why you
drink soda and find a good alternative.
people drink diet soda to satisfy their sugar cravings while others want a
quick caffeine jolt. For people not on keto diet, switching to tea and coffee
may be a good alternative. However for people living keto lifestyle, they’ll
need to find a sugar-free option and calories free.
can replace diet soda with another keto-friendly drink and smoothies that
provide same sweetness as soda.
Recommended Keto Friendly Drinks: Best Diet Soda Alternatives
more medical publications are made available to the general public about the
health risks of diet soda and possible artificial sweetener addiction,
manufacturers have responded by offering light drinks made with stevia, which
is an all-natural no-carbohydrate, no-calorie sweetener.
there isn’t sufficient information whether stevia has the same effects as
are keto-friendly sodas that have been crafted to satisfy your taste buds
without knocking you out of fat-burning ketosis:
LaCroix, a sweetener-free
drink that uses a combination of natural flavors.
6 Ketosis Friendly Homemade Diet Soda Recipes
can’t survive without water. It’s the best drink for everyone on the planet
that not only quenches your thirst but also keeps you hydrated and cures
water is a must, not everyone appreciates its taste. Sometimes we want to quench
our thirst with something that tasty and sweet. Below are different keto-friendly
recipes that you should try.
1. Zingy Salted Lime Soda
you can use sparkling mineral water, club soda, and seltzer water
interchangeably unless you’re specific. The minerals in these three only change
the taste slightly. It’s important always to check the ingredients since some
have artificial flavors.
1 ¼ cups of club soda, sparkling mineral water o
seltzer water (adjust amount to taste)
1/8 to 1/4 teaspoon salt (adjust the amount to liking)
1 lime and then mix with club soda, mineral water, or seltzer water and salt.
Stir the mixture gently until all the salt dissolves and serve chilled.
is the perfect homemade diet soda to keep in the refrigerator for those hot
days as it’s quite refreshing, and the small salt added can help with
rehydration. You can dip a slice of the lime to the rim of the glass to make it
look like some fancy summer cocktail.
2. Cucumber Lime Water
waters are served in spas, probably to help you relax during the session. This
recipe only requires three ingredients and can be prepared in less than five
1.5 liters of water
peel the cucumber and slice it into small slices. Add the slices to jug.
Extract juice from 1 lime and add it to the jug. Add water to the mix and let
it sit in the refrigerator overnight.
is an excellent cooling vegetable that adds flavor to water. The lime adds some
zingy freshness to make the drink even more refreshing. Alternatively, you can
use a water bottle with infuser in the middle to help you drink comfortably
without the cucumber slices coming your way.
3. Sparkling Pomegranate
only need about 5 ingredients to make this refreshing pomegranate drink. It’s
important to note that it does contain some caffeine to spice up your mood on
those boring afternoons and boost your energy.
20 drops of stevia
2 cups of water
½ cup of cold green
½ cup of pomegranate
½ of sparkling water
takes less than 5 mins to have the sparkling pomegranate drink ready. Combine
the five ingredients in a jug and serve over ice.
recipe contains 18 calories and is sugar-free making it perfect for people
living ketosis lifestyle.
4. Ginger Ale
has been attributed to many health benefits. This ginger-flavored keto drink
will not only quench your thirst but also help you balance blood sugar, relieve
cough symptoms, and digestive problems.
4 cups of sparkling
2 tablespoons of
22-inc pieces of
your ginger, peel and grate it. Place the grated ginger in a cheesecloth or
muslin and squeeze it until you have 2 tablespoons of ginger juice. Mix the ginger juice in a jug with other
ingredients and serve immediately.
5. Easy Flavored Water
the past few years, it’s been discovered that store-bought flavored water can
have hidden additives. Here’s how you can turn your “plain” water into
ketogenic friendly flavored water using ingredients such as raspberries, lime,
blueberries, and blackberries.
the lemon into small slices and wash all other ingredients. Then dip a lemon
slice and small pieces of blueberries, blackberries, and raspberries into a
glass of water. Serve over ice.
6. Pink Grapefruit Soda
is one of the best diet soda alternatives that give the same fizzy feeling as
diet soda without artificial sweeteners. It contains real juices from lemon and
grapefruit and can be enjoyed by everyone in the family.
1 pinch salt
3 cups of sparkling
1 pink grapefruit,
20 drops of stevia
½ lime juiced
lemon juice, grapefruit juice, 20 drops of liquid stevia, and salt. Divide this
mixture into four different serving glasses. Add ice cubes to each glass and
fill with sparkling water.
Ketosis Smoothies and Other Beverages
keto friendly smoothie recipes can help you satisfy your sugar cravings without
impacting negatively on your health or affecting your keto lifestyle. The best
way to make low carb smoothie or keto smoothies is by using fats like coconut oil,
nut butters, or coconut oil and some low carb vegetables like cucumbers, leafy
greens, beets or celery and smaller portions of fruits like apples, pears or
keto-friendly beverages include unsweetened almond milk, which sugar-free and
contain about 30 calories per 8 ounces serving.
Final thoughts on Diet Soda on Keto
diet soda may seem like the best way to satisfy your thirst without worrying
about calorie intake, its damages to your health exceed the benefits. It
doesn’t matter whether it’s calorie-free or carb-free, you should avoid it as
long as you want to enjoy the full benefits of a ketogenic diet. Consider our
six alternatives; they are all low carb, sweet and good for your health.