- Soft Drinks
Whether you drink the sugar-laden or diet varieties of soft drinks, they can both have negative effects on your weight loss. One 12 ounce can of Pepsi contains 41g of sugar – that is equivalent to about 10 teaspoons of sugar. Diet soda on the other hand contains no sugar, but has artificial sweeteners. These artificial sweeteners may have zero calories, but they send the ‘sweetness signal’ to your brain and can induce glucose and insulinic responses. Consuming these diet drinks can also leave you craving sweets. Depending on where you get your information, some say that diet sodas are acceptable on the ketogenic diet; I find it best to play it safe and avoid these drinks altogether. After avoiding these drinks for a while, any cravings should subside.
- Fruit Juices
While small amounts of certain fruits are permitted on the typical ketogenic diet, fruit juices not. The juicing process strips away all of the good parts of the fruit, leaving you with the sugar. Additionally, the store-bought varieties can include large amounts of added sugars.
A one cup serving of whole milk weighs in around 150 calories, containing about 11g of sugar; skim milk has about two-thirds of the amount of calories, but still has about the same amount of sugar. In those times that I feel that I must have a milk-like product, I will opt for the safer alternatives of unsweetened coconut milk or unsweetened almond milk.
While you can consume limited amounts of some wines and spirits on the ketogenic diet, I find it easier to avoid all alcohol except for special occasions. Most beers and mixed drinks can quickly and easily kick you out of ketosis and impede your progress.
I find it best to avoid drinking any calories and to avoid the artificially sweetened drinks. This allows you to save your daily allotted calories for consuming food. For the most part, stick to water, black coffee, black and green teas, and in the cases where you do crave some flavor there are plenty of safe electrolyte powders available. These electrolyte powders are not only satisfying, but they will help to replenish your electrolytes that you excrete at a higher rate while on a ketogenic diet. My go-to electrolyte powder is LMNT Electrolyte Powder – this not only tastes good, but it comes in individual packets that make it easy to take with you anywhere you go.