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Can I have milk on the keto diet?

Drinks You Should Try to Avoid on the Keto Diet Dairy milk is also high in carbs, so it's not keto-friendly.

everydayhealth.com - 9 of the Best Keto-Friendly Drinks | Everyday Health

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If you’re on a ketogenic diet, you’re super focused on what you’re eating (and especially what you’re not eating). But don’t forget that what you sip can also help set you up for success.

Why Staying Hydrated Is Crucial on a Keto Diet

In the beginning stages of a keto diet, when your body is adapting to a severely restricted intake of carbohydrates, your body’s hydration status will shift. After all, your body stores carbohydrates as glycogen, which holds on to water, research shows. Exhaust those glycogen stores, and you’re going to dump water weight with it, notes Rush University Medical Center. What’s more, removing processed foods from your diet — which are traditionally higher in sodium — can also affect your body’s electrolyte and fluid balance, since excess sodium intake can lead to water retention. “Hydration is difficult for many on the keto diet, especially in the beginning. You need to make sure you’re drinking a lot of water and replenishing electrolytes,” says Kendra Whitmire, a nutritionist and dietitian in Laguna Beach, California, who practices functional and therapeutic nutrition.

Drinks You Should Try to Avoid on the Keto Diet

Avoid sweetened drinks like regular soda and fruit juice (even 100 percent juice), which are packed with sugar and carbs. Dairy milk is also high in carbs, so it’s not keto-friendly. Skip (or at the very least, limit) diet drinks, too, says Jill Gulotta, a registered dietitian nutritionist in private practice in White Plains, New York.

Is Diet Coke Allowed on Keto?

While beverages such as Diet Coke (or diet soda in general) are technically keto-compliant, they may lead you to crave more carbs. A mini review suggested that these artificially sweetened sips may trick the body into craving the calories and carbs it believes it’s getting from the diet soda. When your body realizes it isn’t getting them, you may make up for it by overeating. Regardless of whether that effect would hold true on a keto diet, there are a lot of better drink options. Here are nine great drinks to try if you’re on this plan:

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Why do you need salt on keto?

When you switch to ketosis, your body loses stored electrolytes, including sodium (salt). Your body can't live without this essential mineral that often gets depleted on keto. Sodium is needed for regulating water retention and more.

ketogenic.com - Why Do We Need More Salt on Keto? - Ketogenic.com

Your body functions differently on a ketogenic diet, and you shift from primarily burning carbohydrates (glucose) for fuel to using fat and ketones! When you switch to ketosis, your body loses stored electrolytes, including sodium (salt). Your body can’t live without this essential mineral that often gets depleted on keto. Sodium is needed for regulating water retention and more. Sodium is abundant on the standard American diet, but sodium consumption is naturally decreased on a keto diet. Most people on a standard American diet also usually consume heavily processed table salts, as opposed to more natural healthy sources of salt like Celtic sea salt. In recent decades, salt has been demonized, despite contradictory research on the subject. If your sodium levels drop too low, you can feel unpleasant symptoms of the keto flu, like fatigue, brain fog, and dizziness. Fortunately, keto flu is short-lived and can be prevented with the right steps, such as replenishing electrolytes and staying hydrated. Low sodium levels can also cause problems like digestive issues because the muscles in your digestive tract require sodium to function properly. Some people experience nausea, constipation, and other digestive issues with low sodium levels. Low electrolyte levels, in general, heightens your risk of muscle cramps.

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