11 Drinks You Need To Avoid On The Keto Diet

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These tips are great! So helpful when starting the keto journey! So pinning!

If you’ve been thinking of starting the keto diet, then there are a few things you should know to avoid. This time we’ll be walking through the drinks to stay away from during your keto journey.

As I’ve been on keto awhile and done research upon research to get the most success out of my own journey, I’ve done the work and love sharing with you all my keto tips and tricks. With all the work you put in to be a success, you don’t want to mess it up with the wrong food or drinks. That’s why I am sharing the down low on the drinks that you should avoid while on your own keto journey. Indulging in these drinks will throw you out of ketosis and cause weight gain. This list will ensure you have the information to help you make the right choices. Be sure to give me your feedback in the comments! I love hearing from you!

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Diet Soda

The biggest offender for most dieters. While they may be sugar-free, many think they can get away with diet beverages. This is actually not the case. The artificial sugar can still cause spikes in blood sugar, slow down metabolism and keep you in cravings that you are trying to get away from.

Lattes and Frappes

People often make the mistake of thinking lattes and frappes are just coffee and milk. These are loaded with sugar and therefore calories. They will for sure derail any weight loss plan and on keto, yank you right out of ketosis.

Wine and Beer

You really need to know what you are doing with keto to have wine or beer. Typically wine and beer are full of sugar and again, calories. You may be out with friends and want to partake in a drink while they do but steer clear of the wine and beer.  Your body will process the glucose and slow down your weight loss and pull you out of ketosis.


I have a little different take on cocktails. If you research and become more familiar, you can actually have some cocktails on keto. Stay away from menu cocktails or the typical bar cocktail. They often have simple syrup (a sugar syrup and other mixers full of sugar. Even juice has too much sugar. Opt for clear, unflavored alcohols.

Sport and Energy Drinks

First off, these drinks are awful for your teeth and body. Additionally, the amount of caffeine in energy drinks is off the charts. Avoid them and find a healthy alternative.


A common misconception about smoothies is that they are fine and healthy. However, they can be so full of sugar that they can have more than your daily allowance of calories. On keto, the number of carbs from the natural sugar will pull you out of ketosis.

Iced Tea

Ice tea is not a great idea on keto. Tea is generally sweetened with real or artificial sugar to cut the natural bitterness of the tea. We know real sugar is a no-no on keto and we’ve already discussed in this tip list why you shouldn’t indulge in artificial sugars as well, as they spike your glucose even though they are artificial and some can pull you out of ketosis.


While milk is considered healthy, even skim milk should be avoided on keto. It does have benefits of calcium and protein but its natural sugar content will mess up your keto success. Due to added hormone’s and added medications to the cows, I’ve switched to almond milk completely and there are some great options with low carb counts.

Keto success is hinged on low carb intake which is why it is important to avoid the drinks I’ve listed. There are alternatives but your best option is water. Water is necessary for our function and actually helps you lose weight, especially if you drink a full glass before each meal. I hope these tips have helped you and if they have, please let me know. I love to hear from my readers. Let me know if I missed any as well! I am happy to add when I have missed an important item to note.



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