What are the best keto friendly drinks? Well, for the past 40 years, diet carbonated beverages - free of calories and carbohydrates - have had a huge market around the world, promoting the idea that you can consume sweet-tasting beverages without any harm or consequences caused by real sugar.
Is that true? The explanation is not so simple.
Sweetened with artificial sweeteners such as aspartame, sucralose, acesulfame K or refined stevia.
Problems caused by artificial sweeteners include maintaining a craving for sweet flavours, which can undermine its progress and maintain sugar addiction.
By acting on the same taste sensors as real sugar, they dull the ability to experience the natural flavours and sweetness of real food.
Some sweeteners, such as sucralose, can still trigger blood glucose and insulin response and contribute to fat storage.
Observational studies show that consuming diet soft beverages are associated with a higher body mass index and higher rates of cardiovascular disease.
Other studies have noted that their long-term impact on many health factors is still unknown, but that they can alter many bodily processes, such as metabolism, brain reward systems, appetite regulation, and microbiome.
A 2017 study found that much of the research on artificial sweeteners was funded by industry and contained conflicts of interest, research bias, and positive results that cannot be reproduced.
This diet is a diet that completely eliminates carbohydrates. After a period of time, the body begins to break down fats to produce energy, which is called ketosis.
It takes about three weeks for carbohydrates to be removed from storage in the body and the ketogenic process to begin.
Studies have shown that people lose weight when they use this diet, and in addition, their appetite is lower than any other restrictive diet.
It is tempting to think that if we eat more, we will burn more fat, which is why this diet is so popular.
This diet allows us to eat all fatty foods, such as red meat, fatty fish, nuts, cheese and butter while reducing weight.
Keto friendly energy drinks
A diet that includes as few carbohydrates as possible has been shown to be effective in reducing epileptic seizures in pediatric patients. This diet is also recommended for professional athletes and bodybuilders, in order to lose fat deposits in a shorter period of time.
Studies have also shown that this diet has reduced the progression of neurological disorders such as Parkinson's disease, but further research on this topic is still needed.
Due to severe dietary restrictions, this diet is very difficult to monitor and maintain. Ketosis is difficult to achieve. The greatest success will be people who continuously monitor food intake.
Because it is so strict, this diet does not provide all the essential nutrients - mostly vitamins, minerals and fibre that we usually get from fruits, vegetables and legumes.
Due to the lack of nutrients, many people who start this diet get so-called "keto flu" symptoms such as muscle aches, dizziness, insomnia, decreased energy and concentration, and headaches.
Bad fats in practice
The nature of this diet is reflected in fat intake, which can have negative consequences for your heart health. In fact, people who eat more saturated fat are more likely to develop cardiovascular disease.
People on this diet often have elevated levels of fat or lipids in their blood in the sixth to the eighth week of the diet.
This diet is not recommended for people suffering from kidney disease because we ingest more ketones than the kidneys need to process. In addition, some people who have been on this diet have experienced dehydration because this diet lowers blood glycogen.
Glycogen is a form of carbohydrate used to store energy in the muscles and liver, and if we don’t have enough of it, the body doesn’t have the energy to function on a daily basis.
When we start constantly monitoring what we eat, there is a danger that, instead of listening to our body, we start mechanically, according to the numbers, determining what we will eat.
Likewise, monitoring food intake can lead to mental disorders such as shame about eating "inappropriate" foods or obsessive overeating, and overeating obsessively causes you to avoid meals. And so we enter an endless vicious circle.
The last piece of advice is the following: before switching to any diet, consult a professional (dietitian). Which will give you the right tips on how to change your diet and lose weight without risk to health.
Everyone is already well aware that this diet is one of the most popular in the world. A diet based on reduced carbohydrate intake and increased fat intake has become one of the most effective ways to deal with unwanted adipose tissue.
Foods that are desirable to eat and those that are not are well known, however what about beverages if we know that hydration is very important during this diet?
What drinks are keto friendly?
Water is always the best choice for hydration. Plus, no calories, no carbs, so you can consume it all day without thinking. Flavoured waters are also fine, just look for ones that have no added sugar.
Black coffee is allowed in this diet, and by adding whole milk you can meet your required fat intake. Milk contains 12 grams of carbohydrates per cup, so be careful how much you put in.
Green tea, black tea and herbal teas are calorie-free and are a good way to break the monotony if you consume only plain water all day.
Almond milk is a good diet option because it can help you meet your daily protein and fat needs, without accumulating carbs. Avoid sweetened options.
Alcohol is metabolized as fat and can increase triglyceride levels. It is best to stay away from beer, which is rich in carbohydrates, and wine, which is rich in sugar.
While energy drinks are better than regular juices, they contain artificial sweeteners that can have a laxative effect when consumed and can stimulate cravings for sweets.
Sugar-free energy drinks may have a low carbohydrate content, but they are not healthy. They are full of artificial flavours, sweeteners and caffeine, which can have negative effects on some people.
No matter how you eat, water is always the best choice of beverage because it contains zero calories. Add a little squeezed lemon to it and it will be much tastier, and this beverages has many other health benefits.
Sour juices of lemon or lime contain negligibly few carbohydrates. Most diet carbonated beverages and sugar-sweetened beverages generally contain very few carbohydrates.
When choosing a beverage, check the composition and choose the juice that contains less than 5 grams of sugar. However, keep in mind that diet juices are not the healthiest choice, so be moderate with them.
Keto friendly coffee drinks
If you like to drink coffee with cream, you can add a little butter or coconut oil to your regular coffee. If you prefer plain coffee or tea, drink them unsweetened and with very little milk.
An excellent substitute for cow's milk is always vegetable milk such as almond. If you are on this diet, you can occasionally drink some cow's milk. For example, half a cup of milk has 6 grams of carbohydrates but is rich in protein and other nutrients such as calcium, magnesium and vitamin D.
Unsweetened almond milk has very few calories and is, therefore, a great substitute for regular milk. Look for one that is fortified with calcium and vitamins.
Who doesn't love tasty and healthy smoothies? They are a great snack, and you can eat them instead of breakfast or dinner.
You will find countless recipes for fine smoothies adapted to this diet on the Internet, so be sure to try them. This diet will accelerate weight loss because the body uses fat as the main source of energy.
The good thing is that the fats you take into the body will not be stored (read you will not gain weight) because fats are digested differently than carbohydrates that are stored in our body. We have been taught for decades how fat makes us fat.
In fact, our body is built to use fat as an alternative source of fuel. When the body consumes ketones for fuel, it has an uninterrupted supply of energy in the form of body fat.
When the body relies on glucose and when the blood sugar level drops, then we crave this sweet hit of carbohydrates to keep the body producing energy. Ketones can control the hormones of hunger and satiety, so you feel satisfied and full, not hungry.
This means fewer cravings for food, more energy and increased fat burning.
This diet will bring you many health benefits, but if you have any of these medical diagnoses, be sure to consult a doctor or specialist first. Before this step, they do not start with this diet on their own.
Furthermore, the logic here is very clear.
If you reduce your carbohydrate intake, your blood glucose will be lower and better controlled. Therefore, it is important that the therapy is adjusted to avoid hypoglycaemia (blood sugar level <3.9 mmol / l).
You should also be careful if you are taking pressure medications.
The pressure values on this diet will decrease, you will better regulate the pressure. Now you can choose which beverages are keto friendly drinks that you can include in your diet.