Do you want to begin a keto diet, or you might already have started one?
The ketogenic diet is a metabolic procedure whereby the body becomes efficient at burning proteins and fats to generate glucose (energy) rather than carbohydrates. But when it comes to energy drinks, you may wonder whether you could have one while on a keto diet.
Short answer: Yes, you can enjoy energy drinks while following a keto diet.
Energy Drinks tend to have high amounts of sugar and calories. However, some energy drinks have low-sugar content or are sugar-free, low-carb, or all-natural ingredients. It sometimes becomes hard to tell which energy drinks are keto-friendly.
If you want to get knowledge about a keto-friendly diet and some relevant energy drinks, this article is worth reading. So let’s continue to read.
What is a Ketogenic Diet?
A ketogenic diet, also known as the keto diet, is a low-carb (usually less than 50g each day) and a high-fat diet. Instead of carbohydrates, a keto diet urges the body to give energy by burning fats.
The sharp decline in the intake of carbohydrates directs the body’s shift to a metabolic state known as ketosis. When you start this diet, it can take around 3-4 days for the body to acquire the state of ketosis.
Keto Diet is mainly followed for weight loss and is a straightforward way to reduce belly fat. Ketosis can also turn fats into ketones and helps in providing strength to the brain.
For more detailed information on the keto diet, check out the video below;
Which Ingredients Are Good and Bad While Following a Keto Diet?
Carbohydrates
When pursuing a keto diet, the intake of carbohydrates must be minimized. The body to stay in ketosis will be limited to up to 50g per day.
Most energy drinks usually comprise upwards of 30g of carbohydrates, approximately entirely simple sugar. If you are going to select an energy drink for your keto diet, pay close attention to its sugar content (and carbohydrates).
Protein
The protein intake suggested is around 50g for women and 60g for men per day. Regardless, it should be seen that these are rough approaches, and they may differ from one individual to other.
Most energy drinks contain 1g or less than 1g of protein per serving. Energy drinks won’t affect your protein intake during the keto diet.
Sugar
You can’t consume sugar while following a ketogenic diet. But still, you may enjoy the sweetness by consuming artificial sweeteners, that the body can’t metabolize.
Most energy drinks use artificial sweeteners, which are promoted as sugar-free. These comprise Rockstar Zero Carbs and Red Bull Total Zero.
Fat
For a person who follows a keto diet, fat is considered a fundamental energy source. Reducing your fat intake is not very important; you can also eat a lot of fat.
However, if we talk about health, it is advisable not to eat up extra fats above the conditions for a keto diet. Fat is not usually included in energy drinks, so there will be no effect on your keto diet regarding your energy drink consumption.
Ketogenic Diet and Energy Drinks
Caffeine
Caffeine is a stimulant that helps by providing energy to your body in a keto diet. However, it is pretty helpful to consume caffeine if you are on a diet.
Yet, the amount of caffeine you can consume depends on your caffeine tolerance or sensitivity to caffeine. According to this study, caffeine also helps in reducing weight. Of course, you have to do other activities to lose weight, such as dieting or exercising; consuming only caffeine won’t help much.
Sugar
No matter how tasty sugar is, it won’t be helpful if you are on a diet. You need to cut down your carb and sugar intake while on a diet. If you consume sugar in your keto diet, make sure not to exceed 50g of sugar per day.
Therefore, it is safe to go for energy drinks that are sugar-free or low on sugar. According to AHA, men can consume 36g of sugar, and women 24g of sugar per day.
Calories
While following a keto diet, how many calories you consume is essential. A regular keto diet should only include 980 calories per day.
Most energy drinks are high in calories but some energy drink brands contain low or even zero calories. Reign Energy Drink and Zevia zero-calorie energy are great options.
Therefore, check calorie content whenever searching for energy drinks for your keto diet.
Which Energy Drinks Are Keto-Friendly?
All the energy drinks which are mentioned below are keto-friendly, which will give you a boost without having any effect on your diet. However, they contain sweeteners such as Aspartame, Sucrose, Erythritol, and many others.
Red Bull Total Zero
Red Bull is a classic energy drink with great taste and simple and effective ingredients. Red Bull Original contains too much sugar, but it also offers a sugar-free flavor.
A single can provides you with 80 mg of caffeine and is sugar-free, making it an extraordinary keto-friendly energy drink. It also contains some amino acids and B vitamins, providing you with a significant energy boost.
Monster Zero Ultra
Monster Zero Ultra is another keto-friendly energy drink with zero calories and zero sugar. If you like Monster Energy Drink, you’ll like Monster Zero Ultra.
It consists of 140 mg of caffeine for each can, making it the perfect energy drink for pre-workout. In any case, you ought to take note that it isn’t a great idea to consume this energy drink in the evening or afternoon as it may disturb your sleep due to its high caffeine content.
Celsius
Celsius Energy Drink contains 200 mg of caffeine, ten calories, and zero keto-friendly sugar. 200 mg of caffeine is pretty high. However, this energy drink is advertised for intense workouts.
Celsius is a pretty good energy drink, regardless of its caffeine content which may disturb your sleep schedule if consumed at night. However, if you need an instant energy boost for workouts or to go through your busy day, Celsius is a good option.
Reign
Reign Energy Drink is for people during intense training or workout sessions, as it contains 300 mg of caffeine which is high.
This energy drink has ten calories and no sugar making it suitable not only for keto enthusiasts but also for those who want a significant boost of energy.
Some Other Energy Drinks Comparison
| Keto-Friendly Energy Drinks | Serving Size | Calories | Total Carbs | Net Carbs | Sweeteners Used |
| Red Bull Sugarfree | 12 fluid ounces | 10 | 4 grams | 4 grams | Aspartame and acesulfame potassium |
| Red Bull Total Zero | 12 fluid ounces | 0 | 0 grams | 0 grams | Sucralose, aspartame, and acesulfame potassium |
| Zevia Zero Calorie Energy Drink | 12 fluid ounces | 0 | 0 grams | 0 grams | Stevia leaf extract |
| Monster Energy Zero Ultra* | 16 fluid ounces | Trace (<5 calories) | 2 grams | Erythritol and acesulfame potassium | |
| Monster Energy Lo-Carb* | 16 fluid ounces | 25 | 7 grams | 7 grams | Glucose, sucralose, and acesulfame potassium |
| GURU Lite Natural Energy Drink | 12 fluid ounces | 10 | 3 grams | 3 grams | Organic cane syrup, organic stevia leaf extract, and organic Luo Han Guo fruit extract |
| Rockstar Zero Carb | 16 fluid ounces | 0 | 0 grams | 0 grams | acesulfame potassium and sucralose |
Alternatives
3D
3D was introduced by a celebrity and a fitness YouTuber, containing 300 mg of caffeine, 15 calories, natural ingredients, amino acids, and several B vitamins.
This energy drink is also keto-friendly and perfect for your workouts, despite having low calories.
Aspire
Aspire energy drink is another keto-friendly energy drink in the market, advertised as calories burning beverage and is beneficial for your workouts.
It contains 80 mg of caffeine with natural ingredients, amino acids, and B vitamins that would energize you. Aspire is undoubtedly an excellent option for your keto diet.
G Fuel Powder
G Fuel Powder is also keto-friendly and contains 150 mg of caffeine, 5g of carbs, amino acids, vitamins, and other nutrients.
The best part of the G Fuel energy drink is that you can easily customize it according to your taste and preferences.
Other notable mentions
Final Thoughts
Whenever selecting energy drinks during your diet, it is always better to choose health-focused brands. Such brands keep their sugar and calorie content minimum.
During Ketogenic Diet, energy drinks will surely give you a boost without any side effects, only if consumed in moderation. They will provide you with an easy and quick boost. So, it will be better to check the nutritional information of energy drinks before purchasing them for your keto diet.
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