Having energy drinks on the keto diet is perfectly okay, as long as you check the labels. Some types of energy drinks have up to 30 grams of carbs, so it is best if you pick one with low sugar content, so as to reduce the carb count, or even one with no sugar at all.
Besides watching out for the labels on the sugar content, it is also a good idea to be in the know of the various types of sugar alternatives as all are not keto supportive.
For example, maple syrup and honey are some of the most popular refined sugar alternatives, but they have high calories and carbs content. This, therefore, makes them not ideal for those on the keto diet.
Alternatively, some of the sugar alternatives which are okay for keto because of their low to zero carbs and calorie content are artificial sweeteners that include sucralose, monk fruit extract or blend, stevia, xylitol, yacon syrup, erythritol, and natural fruit juices.
Lastly, according to some studies, caffeine has been known to increase the circulating plasma ketones. Therefore, this makes caffeine (the primary ingredient in energy drinks), okay for the ketogenic diet as it helps in promoting ketosis.
Expect 95 milligrams of caffeine per serving from a typical cup of coffee. However, you can have up to 400 milligrams of caffeine in a day as it is safe and healthy for most adults who do not have any underlying heart problem- whether on the keto diet or not.
WILL ENERGY DRINKS TAKE YOU OUT OF KETOSIS?
It is okay to have a little pick me up every once in a while. However, when on keto, constantly turning to caffeine for that energy boost can be quite a challenge. This is so as the cream and milk used in the latte or the sugar in that energy drink can make you exceed your set daily carb limit. This will definitely kick your body out of ketosis.
The energy drinks themselves will not kick you out of ketosis unless, of course, they contain lots of sugar. Therefore, most sugar-free energy drinks are surely best when achieving ketosis and maintaining that metabolic state, as they have really low or no calories.
WHAT ENERGY DRINK HAS NO CARBS?
EarlyBird is the best energy drink for someone on keto because it has zero carbs or sugar. However, it is not usually considered an energy drink as it is a nootropic blend that is intended to give your brain and generally your body that energy boost, minus the crash. In addition, the manufacturers designed it with the three keys to waking up early in mind; to provide that energy boost, to act as a source of hydration, and to serve as a mood enhancer.
WHAT KIND OF ENERGY DRINKS CAN I DRINK ON KETO?
Red Bull Total Zero. The Red BullGmbH, a company famous for its popular energy drink, now has a version that is free from calories and sugar. All the ingredients used in this version are keto-friendly. These include the B vitamins, caffeine, aspartame, sucralose, water, and acesulfame K. In place of the regular sugars, Red Bull Total Zero utilizes sucralose and aspartame for sweeteners.
The caffeine content per 8.4 fl. oz can is 80mg, which is a perfect option if you do not like caffeine that much or you are sensitive to caffeine. As much as it does not have any sugars and the caffeine content is okay, it is a bit high on the price end. So if you are worried that it will make you put your hand a little deeper in your pocket, then there are other options to explore.
Rockstar Zero Carbs or Rockstar Ultra Zero. As one of the top companies that make energy drinks, Rockstar has produced a variety of energy drinks among them Rockstar Zero Carb and Rockstar Pure Zero which are keto-friendly as they have zero sugar content.
However, they contain a significant amount of caffeine- a whopping240 mg of caffeine in a single 16 fl. oz. can. Therefore, I would recommend taking it before your workouts or in the morning, as it would disrupt your sleep pattern or make even make you addicted to caffeine.
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Monster Zero Ultra. This has no calories or sugars. So if you are a fan of the Monster energy drink, you have another way to indulge in your favorite energy drink. It is a good energy drink to give you that energy kick, although you should take the high caffeine content into consideration. It has around 140 to 160 mg of caffeine per can.
Therefore, it is advisable to take it in the morning or when having your daily exercises as it might interrupt your sleeping cycle. Furthermore, Monster Ultra has about 4 to 5 grams of carbs on average. The artificial sweeteners used are Sucralose and erythritol.
Related Product Review:MONSTER ZERO ULTRA ENERGY DRINK
Celsius Sparkling energy drink. This energy drink is free from sugars and hence keto-friendly. Expect to get 200 mg of caffeine from a single can, and this is quite a lot. As a beginner on the keto diet, I would advise you to drink it in the evening or before going to sleep because of its high content in caffeine, as it might mess up your sleeping cycle making your keto insomnia even worse.
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REIZE energy drink. It is a convenient energy drink as it is available in powder form and can therefore be carried around. Also, it weighs just 4 grams per sachet. It is sugar-free as it has zero carbs and is therefore keto-friendly. Additionally, it has a very sensible amount of caffeine at just 50 mg, which will not give you that over the roof kind of energy. Also, it is cheaper compared to other types of energy drinks. For that instant energy, just add water and you are good to go.
Redline. This drink has zero calories and zero carbs. The main sweetener used is sucralose and from a bottle, expect about 300 mg of caffeine.
Other keto-friendly energy drinks include Zevia Zero Calorie energy drinks with 1.9 grams net carbs, Eboost, and Kill Cliff as they are naturally derived energy drinks, as are sweetened with stevia or other calorie-free natural sweeteners.
ARE SUGAR-FREE ENERGY DRINKS SOMETHING I CAN DRINK ON KETO?
These are safe to take on keto as they do not contain any sugars that are a recipe for ketosis failure. Instead of sugars, they utilize artificial sweeteners such as stevia and which are keto-approved. Also, most sugar-free energy drinks have low carb content hence easy to fit into your daily carb intake if you are on the keto diet.
However, just because they are friendly to a keto dieter, they are not entirely blameless. They have high contents of caffeine and other artificial ingredients that are eventually bad for your health. So when indulging, do so with that in mind and also do so in moderation.
IS REDBULL KETO-FRIENDLY?
Red Bull has carbs that are bad for keto. However, they have sugar-free options such as Red Bull Zero and Red Bull Sugarfree, which have artificial sweeteners such as aspartame and acesulfame K in place of refined sugars.
HOW BAD IS SUGAR-FREE RED BULL?
Yes, Red Bull Sugar-free has zero sugars and is therefore okay for keto. However, they still are not with their own share of the blame. They however increase your risk of getting type two diabetes when taken frequently, and the artificial sweeteners – acesulfame K and aspartame, are the culprits.
Related Product Review: RED BULL SUGAR-FREE REVIEW
CAN DRINKING SUGAR-FREE RED BULL WHILE ON KETO BREAK MY FAST?
If you are worried about breaking your fast because of an energy drink, then with sugar-free Red Bull you do not have to worry. This is so as it has 20 calories per can and this is below the standard 50 calories that if exceeded can break a fast.
IS REIGN ENERGY DRINK KETO-FRIENDLY?
Reign is an energy drink from Monster Beverage Corp. Yes, you read that right. And again, they are friendly to the keto diet. A whole can of this energy drink has 2 grams of carbs, so ensure that they are included in your net carb count for the day. In addition, a can contains about 300 mg of caffeine, and it is sweetened with Sucralose artificial sweetener.
Related Product Review: Reign Energy Drink Review
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WILL DRINKING BANG DRINK KICK YOU OUT OF KETOSIS?
Bang is a brand of energy drink that contains zero carbs and zero calories. However, a can of Bang has 300 mg of caffeine and it is sweetened with Sucralose. This is ideal for a keto dieter or anyone who is practicing intermittent fasting, as it has no calories hence it cannot break your fast.
WILL I LOSE WEIGHT IF I STOP DRINKING ENERGY DRINKS?
Yes. Energy drinks are not the miracle that helps with weight loss as is advertised. This is because they are empty caloric foods and lack any nutritive value. Therefore, taking two or more energy drinks in a day can make you go over your recommended daily intake, hence leading to weight gain.
You also have to remember that for you to lose weight, you have to create that calorie deficit but with consuming energy drinks this is not so as is popularly thought.
IS IT OKAY TO DRINK ENERGY DRINKS EVERY DAY?
The short answer is yes. The long answer is that you have to watch the caffeine count as the daily caffeine threshold is 400 mg, so exceeding this can lead to heart problems eventually or even death due to a sudden high intake of caffeine. Other negative side effects include insomnia and headaches.
CAN YOU HAVE ENERGY DRINKS WHILE FASTING?
This will depend on the brand. If they have a calorie content that is less than 50 they are safe and will not break your fast. However, those brands with calorie content that exceeds this amount will definitely break your fast.
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SUMMARY
If you choose to have energy drinks once in a while, ensure that you check the labels for the sugar, artificial sweeteners, and caffeine content. Most energy drinks usually have between 150 mg to 200 mg of caffeine per 475 ml can, and the recommended safe caffeine threshold for a day is 400 mg for most adults.
Moreover, when out shopping for your preferred keto-friendly energy drink, go for the ones that are naturally derived. You should not worry about energy drinks taking your body out of ketosis unless they are the ones containing sugars.
Lastly, it is important to drink energy drinks in moderation so as to avoid any unwanted side effects, as having a lot of them is not good for you.
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