Thinking About the Keto Diet? Here's a Simple Guide to Understanding Keto Diet Rules and Finding Keto Friendly Drinks

What are the benefits of a keto diet?

It's pretty tough to not know at least one person ravin' about the keto diet these days but how many of us don't exactly know what keto friendly diet means or its health benefits?

The ketogenic diet has been shown to have several benefits, including weight loss, improved insulin sensitivity, and reduction in the frequency of seizures in epilepsy patients. It may also improve heart health by reducing risk factors such as high blood pressure, triglycerides, and cholesterol levels. Additionally, the keto diet is believed to help improve brain function, increase physical endurance and possibly reduce the risk of certain types of cancer. However, it is important to note that the long-term effects of the keto diet are not well understood, and it may also have potential health risks, so it is recommended to consult a doctor before starting any new diet.

What do beginners eat on a keto diet?

A ketogenic diet typically consists of high amounts of healthy fats (such as olive oil, coconut oil, and avocado), moderate amounts of protein intake(such as poultry, fish, and nuts), and very low amounts of carbohydrates (less than 50 grams per day). Here are some examples for y'all with food that a beginner on a ketogenic diet may eat:

• Meat: beef, pork, chicken, turkey, and bacon
• Fatty fish: salmon, mackerel, and sardines
• Eggs: boiled, fried, or scrambled
• Low-carb vegetables: spinach, kale, broccoli, cauliflower, and zucchini
• Cheese: cheddar, mozzarella, and goat cheese
• Nuts and seeds: almonds, chia seeds, and flaxseeds
• Healthy oils: olive oil, coconut oil, and avocado oil

Now friends, it is important that when following a keto diet to drink plenty of water and limit their intake of added sugars and processed foods.

What can and can’t I drink on the keto diet?

There's plenty of beverage favorites you can still enjoy! Below are some of our favorites:

• Water
• Tea (black, green, herbal)
• Coffee
• Coconut water
• Dairy-based drinks (such as unsweetened almond milk or heavy cream in moderation)

Drinks that should be limited or avoided on the ketogenic diet include:

• Sugary drinks (such as soda, fruit juice, and sports drinks)
• Alcoholic beverages (especially beer and sweet mixed drinks)
• Milk (as it contains lactose, a type of sugar)
• Sweetened tea made with tons of sugar or coffee drinks (such as lattes or cappuccinos with added sugar)

It is important to keep in mind that the total carbohydrate content of drinks can add up quickly, and it is important to track the carb counts of all drinks consumed in order to maintain a state of ketosis.

Is the ketogenic diet linked to high cholesterol?

The effect of the ketogenic diet on cholesterol levels can be complex and may vary depending on individual factors. Some studies have found that a ketogenic diet may lead to an increase in total cholesterol and LDL cholesterol (the "bad" cholesterol) levels, while others have found that it can have the opposite effect and improve cholesterol profiles.

It is important to note that not all forms of cholesterol are equally harmful, and the effect of the ketogenic diet on cholesterol levels may depend on the type of fats consumed. For example, a diet high in monounsaturated and polyunsaturated fats has been shown to have a more favorable effect on cholesterol levels compared to a diet high in saturated and trans fats.

If you are considering a ketogenic diet, it is important to have your cholesterol levels monitored by a doctor and to make sure you are consuming a balanced and nutritious diet that includes healthy sources of fat, such as olive oil, avocados, nuts, and fatty fish.

What is the ketogenic diet's effect on blood pressure?

The effect of the ketogenic diet on blood pressure is not well established and may vary among individuals. Some studies have found that a low-carbohydrate diet, such as the ketogenic diet, may lead to a reduction in blood pressure, while others have found no significant change.

However, the impact of the ketogenic diet on blood pressure may depend on several factors, including the individual's baseline blood pressure, the specific foods consumed, and the duration of the diet.

It is important to note that a diet high in salt can increase blood pressure, so it is important to limit salt intake and choose low-sodium options when following a ketogenic diet. Additionally, increasing physical activity, maintaining a healthy weight, and reducing stress levels can also have a positive impact on blood pressure.

If you have high blood pressure or are concerned about its effect on your health, it is important to consult with a doctor before starting a ketogenic diet or making any significant changes to your diet and lifestyle.

What is a dirty keto diet?

"Dirty keto" is a term used to describe a variant of the traditional ketogenic diet that is less strict in terms of food choices. Unlike the traditional ketogenic diet, which emphasizes whole, nutrient-dense foods, the "dirty keto" diet allows for processed and junk foods as long as they are low in carbohydrates.

This approach to the ketogenic diet may include foods like processed meat products, packaged snacks, and artificial sweeteners, as well as foods high in unhealthy fats like fast food burgers and fried foods.

While "dirty keto" may lead to initial weight loss due to carbohydrate restriction, it is not a sustainable or healthy approach to eating, and may increase the risk of heart disease, type 2 diabetes, and other health problems due to its emphasis on processed foods and unhealthy fats.

The traditional ketogenic diet, which prioritizes whole, nutrient-dense foods, is a much healthier approach and has been shown to have numerous health benefits.

Are there any sweet tea or soda alternative keto friendly drinks?

We’ve got some good news for y’all: our Southern Breeze Sweet Tea is all keto friendly! That’s right! Our cold brew black tea is made with real tea leaves and can be made easily at home. Our iced tea is a great a soda alternative and just a good ol’ fashion beverage that helps meet your daily water intake while tasting flavorful.

Try Southern Breeze Sweet Tea today, y'all! Our Plus Probiotic Sweet Tea is a great treat to try during your keto diet. We also recommend trying a tasty decaf cold brew sweet iced tea bundle 6-pack so you can try all our flavors.Even better? All of our sweet tea cold brew flavors have zero sugar, zero calories and zero carbs! 

For some delicious keto friendly sweet tea recipes to enjoy living your best life while staying healthy, we’ve got you covered. Click here for our top suggestions.