Is diet coke keto friendly?
If you follow a keto diet plan or are a keto diet lover, you usually come across a question, “Can I consume Diet Coke On Keto diet?” Of course, Diet Coke contain zero calories, zero carbs, and no sugar, with the same sweet taste as high-carb drinks. However, some diets or low-sugar juices have minimal carbohydrates, making them keto-friendly beverages. Flavored waters often use the sugar substitutes discussed above and may have empty calories, which means they may not be better than diet sodas.
Effect of artificial sweeteners
You can also try drinks sweetened with natural sweeteners like stevia. Artificial sweeteners used in place of sugar disrupt your metabolism and stimulate sugar cravings, which can hinder your progress if you’re drinking diet coke on keto. In addition, diet drinks on a keto diet cause sugar cravings, regardless of the type of natural or artificial sweetener they use. Plus, drinking diet sodas will always keep sugar cravings strong, which can make it harder for you to stick to a low-carb plan and stay in long-term ketosis.
Metabolism and ketogenic sugar-sweetened beverages
On the other hand, skipping ketogenic sugar-sweetened beverages and foods entirely can help reduce or even eliminate these cravings. Because sweet, calorie-free beverages elicit a greater metabolic response than sweetened beverages, adding diet soda to keto is a bad idea (Veldhuizen et al. A January 2019 review in BMJ Discovered that these artificially sweetened sips can trick the body into cravings for calories and carbohydrates, which he believes he gets from diet soda.
Negative effects of diet sodas
Because diet soda has no carbs or sugar, it won’t clear your body of ketosis directly, but that doesn’t mean drinking diet soda on a keto diet isn’t bad. While diet soda keeps your daily carb intake low, doesn’t raise blood sugar, and doesn’t affect ketone levels, the negatives far outweigh the benefits. It’s nearly impossible to drink sodas and stay within the keto carb range.
Fruit juices are not good on a keto diet
Most fruit juices are high in carbs, making them nearly impossible to consume on a keto diet, according to Mike Israel, a sports nutrition consultant and former professor of exercise at Temple University in Philadelphia. Nutritionists say it’s best to limit your carb intake to 20-30 grams per day, and if you’ve read a soda label recently, you’ll see that a can of soda contains 39 grams of sugar (carbs). For most women, that’s about 25-40 grams of carbs per day (about the same as one English muffin or glass of fruit juice), so dieters have to be so careful not only about what they eat, but also about what they drink.
While there are plenty of sugar-free keto drinks to choose from, there are even more options for high-carb drinks made with added sugar that can help you get carbs in one cup. There are many low-carb beverage options on the market that can help you stick to your ketogenic diet goals.
Drinking low-carb drinks filled with artificial ingredients can backfire
However, drinking low-carb drinks filled with artificial ingredients can backfire on what you want to achieve with a healthy, low-carb, high-fat diet. It is possible to drink alcohol and stay in ketosis, especially when choosing low-carb drinks, however, in general, alcohol can be high in calories and have little nutritional value. Eating too many carbs on a keto diet can kick you out of ketosis and revert to breaking down carbs for energy.
The standard ketogenic diet requires carbohydrate intake to be no more than 50 grams per day. Popcorn fits easily into a keto diet with a daily limit of 50 grams of net carbs, and can also be included in more restrictive versions of the keto diet. Pros of Keto Diet Soda By comparison, a 12-ounce can of sweetened Coke Classic has 39 grams of carbs. If you’re on a very low-carb, high-fat ketogenic diet, you might be wondering if Coke Zero could be part of your routine.
Diet coke doesn’t support a ketogenic diet
Sure, diet soda can be a zero-calorie, zero-carb drink, but the artificial ingredients it contains don’t support the healthy goals of a ketogenic diet. The ketogenic diet is a complete metabolic shift that puts your body into fat burning mode instead of glucose burning mode, so you can experience many health benefits including more energy, better mood, weight loss, fat loss and a clearer mind. A low-carb, high-fat diet only allows you to get 10% of your daily calories from carbs, so your body is in a state of ketosis, where your body uses fat instead of carbs as its main energy source. By definition, a ketogenic diet excludes foods and beverages high in carbohydrates or sugar, and therefore excludes obvious culprits like wine, beer, regular soda, and juice.
While beverages like Diet Coke (or Diet Soda in general) are technically keto-compatible, they’ll leave you wanting more. Sweetened with artificial foods such as aspartame, sucralose, acesulfame potassium, or refined stevia, these diet drinks are not necessarily beneficial for sustainable weight loss or improved health. Their concerns include maintaining cravings for sweetness, which can disrupt ketogenic progress and add to sugar addiction. Coke Zero and Diet Coke, along with the sugary drinks they’ve been trying to improve, don’t seem to be doing it, so finding alternatives and/or minimizing these foods is the key to continued success when pursuing a low-carb diet.
In general, it would seem that if a person on a low-carbohydrate diet intends to become healthier and/or lose weight, they will be much more successful if they eliminate any carbonated drinks from their diet, or at least keep the amount that they drink at a minimum.
Negative effects of cola on overall health and appetite
In addition, the negative effects of cola on overall health and appetite may even outweigh regular cola consumption in the long run. However, one diet cola won’t necessarily get you out of ketosis if you’re fat-adjusted. One or two diet colas can help a person stay on track, but the same diet soda can completely sabotage another keto’s path, but that’s not what you might think. Newbies to the keto diet often think it’s OK to eat junk food as long as it’s low in carbs and maintains high ketone levels.
Final word
There are much better ketogenic drinks out there that allow you to stay in ketosis and maintain a healthy ketogenic diet, like soda. If you are willing to drink these sodas again, whether you are on a low-carb diet or especially in ketosis, you can help make up for the shortcomings of these foods by consuming them in moderation. For those looking for a keto-friendly drink to complement water, diet sodas offer a great alternative, especially if you’re used to drinking regular sugary sodas. You might also consider using them as mixers if you enjoy having a keto-friendly alcoholic drink or two from time to time.