Are Diet Sodas Keto-Friendly? (Including co*ke Zero & Diet Pepsi) (2024)

You probably have a good understanding of what types of food you can(low-carb pork rinds, chicken, cheese, etc.) and cannot eat while on the ketogenic diet . But what about drinks? Plenty of people, keto dieters or otherwise, make the mistake of thinking that most beverages are carb-free. But carbs can come in plenty of forms, and in drinks, they exist as artificial sweeteners.

If you eliminate artificial sweeteners and drink diet sodas instead, then the drink is basically carb-free and keto-friendly, right? Well, there’s more to it than that. Let’s uncover what nutritionists and keto experts think about drinking diet sodas on the keto diet.

Can I Enjoy Diet Soda on Keto?

According to keto practitioners, you can drink diet soda on keto. Diet soda is sugar-free, which means it basically has no carbs. As an alternative, it uses carb-free sweeteners, such as Stevia, Xylitol, sucralose, and erythritol.

The zero-carb content of diet soda allows it to fit seamlessly into a keto diet regime, which limits or completely eliminates carb intake to force the body into a state ofketosis.

Pros of Drinking Diet Soda on Keto

Theprinciple of the keto diet revolves around eliminating the body’s main energy source (glucose) and teaching it to use stored fat for fuel. By limiting carbohydrate consumption, glucose storage in the body is drained, which forces the body to break down stored fat into ketones and convert it into energy.

Diet soda doesn’t contain any sugar, so keto practitioners accept it as a suitable beverage to drink during keto. Compared to regular soda, diet soda variations are conducive to a keto dieter's weight loss goals, experts say.

If you’re looking for a tasty and sweet drink to complement your keto meals, then diet soda can be a viable option.

Cons of Drinking Diet Soda on Keto

Just because you can drink diet soda on keto doesn’t mean you should. While it will not interfere with ketosis, health experts do warn against drinking diet soda regularly.

Diet soda mimics the taste of real soda but with no sugar. Instead, it uses artificial sweeteners to achieve the same sweet flavor, such as Stevia, Xylitol, sucralose, and erythritol. While keto-friendly, artificial sweeteners aren’t conducive to overall health.

Studies show that the long-term daily consumption of artificial sweeteners leads to a higher risk of cardiovascular diseases and cerebrovascular diseases. There is alsoresearch that links artificial sweaters and other sugar substitutes to poor gut health.

The Best Diet Drink Options

Just like keto-friendly food, you also have to be aware of what beverages you can consume while on keto so you can stay in ketosis and maximize the diet’s weight loss benefits. Here are some drinks that are keto-compliant.


There’s no replacing water as the best drink to stay hydrated. In fact, keto practitioners say drinking lots of water is crucial in the keto diet. This is because reducing carb intaketriggers water loss in the body, driven by the depletion of stored glucose.

To reduce the risk of dehydration, muscle cramps, fatigue, and digestion issues while on keto, nutritionists recommend drinking at least 8 glasses of water a day. Keto dieters also like drinking water before meals to control their appetite.

Sparkling Water

If water is starting to get boring, you can take it to the next level with sparkling water. They’re made with good old H2O, carbonated either naturally during a mineral spring or by using carbon dioxide gas.

Sparkling water is typically unsweetened, tasting just like regular water but with a soda kick. It’s zero-carb, making it ideal for the keto diet. There are, however, flavored options if you want a little bit more tang.

Homemade Soda

When craving a sweet drink, keto dieters opt for homemade soda instead of store-bought beverages. By making their own soda at home, they are able to control the ingredients and eliminate sugar and artificial sweeteners.

Homemade soda is easy to make. You just need carbonated water mixed with fresh fruit and plant-based sugar substitutes like monk fruit or Stevia. Nutritionists say that these additives do not have any negative side effects.

Popular Zero-Calorie Drinks

During days you’re really craving for soda, you can opt for zero-calorie options like Diet co*ke, co*ke Zero, and Diet Pepsi. They’re technically keto, substituting sugar for artificial sweeteners.

Keto diet experts, however, warn against the overconsumption of soda, zero-calorie or otherwise. Artificial sweeteners not only havenegative side effects on the gut, but they also increase sugar cravings, leading to weight gain if unmanaged.

It pays to take a gander at the ingredients list when buying zero-calorie soda. Opt for those that use naturally derived sweeteners, such as Stevia, which has fewer negative effects.

Other Keto-Friendly Drinks to Try

Plenty of drinks are suitable for the keto diet, as long as you consume them with little to no sugar. Some other keto-friendly drinks practitioners swear by include:

  • Black or green tea
  • Coffee
  • Herbal teas
  • Lemon and lime juice
  • Vegetable juice
  • Flavored waters

It’s worth noting that not all the beverages listed above or zero-carb. Some have a negligible amount of carbohydrates, so consume them in moderation and track your carb intake to make sure you don’t go over your daily allowance.


The good news is that diet soda is keto-friendly. But just because it is doesn’t mean you should consume it. Artificial sweeteners found in diet soda can lead to negative effects on your gut and digestion. As an alternative, keto dieters recommend opting for other keto-friendly beverages, such as water, sparkling water, black coffee, or tea.

Are Diet Sodas Keto-Friendly: FAQs

Will Diet Pepsi break ketosis?

Diet Pepsi is unsweetened and therefore carb-free. Drinking it will not interfere with ketosis. However, artificial sweeteners found in Diet Pepsi can increase sugar cravings and if unmanaged, lead to weight gain.

Is Diet Pepsi keto-friendly?

Diet Pepsi is keto-friendly because it contains zero sugar and carbs. It fits well into the keto diet regime. However, nutritionists recommend thinking about the long-term effects of artificial sweeteners found in Diet Pepsi when drinking it regularly.

What sodas are keto-friendly?

You can drink zero-calorie sodas while on keto. These include Diet co*ke, co*ke Zero, Diet Pepsi, and other no-carb options. You can even make homemade soda with carbonated water, fresh fruits, and plant-based sugar additives.

How many carbs are in Diet Pepsi?

Acan of Diet Pepsi (355 mL) contains zero carbohydrates. Instead of sugar, it’s sweetened using artificial sweeteners like Stevia, Xylitol, sucralose, and erythritol. Overconsumption of artificial sweeteners, however, isn’t conducive to long-term health.

Will a sip of soda kick me out of ketosis?

Regular soda is high in added sugars and carbs. While a sip might do little to no harm, drinking soda increases blood sugar and disrupts ketosis. Opt for diet soda that is unsweetened and contains zero carbs instead.

Are Diet Sodas Keto-Friendly? (Including co*ke Zero & Diet Pepsi) (2024)


Are Diet Sodas Keto-Friendly? (Including co*ke Zero & Diet Pepsi)? ›

During days you're really craving for soda, you can opt for zero-calorie options like Diet co*ke, co*ke Zero, and Diet Pepsi. They're technically keto, substituting sugar for artificial sweeteners. Keto diet experts, however, warn against the overconsumption of soda, zero-calorie or otherwise.

Will Diet Pepsi kick me out of ketosis? ›

Diet soda has no carbs since it is sugar-free, making it seemingly compatible with a weight loss meal plan like keto. This means that you can drink diet soda and still stay in ketosis.

Can I have a Pepsi on keto? ›

Non-Diet Soda: One 12 oz. Pepsi may seem relatively innocent, but in reality it has a whopping 41 grams of carbs and could derail any keto-related progress. Non-diet soda is a no-go on keto.

What soda can you drink on keto? ›

Diet soda and sparkling water are usually free of net carbs. Try to choose soft drinks that are sweetened with stevia or other natural zero calorie sweeteners as opposed to artificial sweeteners.

What is better for keto co*ke Zero or Diet co*ke? ›

The simple answer is that both Diet co*ke and co*ke Zero are suitable for those on the ketogenic diet, but co*ke Zero may be slightly better. The main difference between the two is that Diet co*ke has more carbs and sugar than co*ke Zero.

What sugar free drinks are keto-friendly? ›

9 of the Best Keto-Friendly Drinks
  • Nut milks, unsweetened tea, and good old-fashioned water are all great keto-friendly drinks. ...
  • Plain Low-Carb, Calorie-Free Tea Is Also Keto-Friendly. ...
  • Plain Coffee, or Coffee With Unsweetened Heavy Cream, Is Also Okay on the Keto Diet. ...
  • Nut Milks Are Also Low-Carb and Okay for Keto Dieters.
Oct 25, 2022

What happens to your body when you stop drinking Diet Pepsi? ›

Your mind seems sharper and migraines go away.

You have heard that diet soda withdrawal can cause migraines. Cutting out diet soda will cut down on the headaches and you will think much more clearly. The chemicals found in artificial sweetener alter the brain chemicals, the brain's reward system, and nerve signals.

How fast do you get kicked out of ketosis? ›

The number of carbs needed to kick you out of ketosis can depend on the person and how long you've been doing keto. But, it's safe to say that any high-carb meal over your recommended daily carb limit will do the trick. And the effect is pretty immediate (aka the same day).

What drinks won't break ketosis? ›

Your morning cup of joe or pick-me-up cup of afternoon tea is 100% keto friendly. Black coffee and all types of tea contain less than 1 gram of carbohydrates per serving. If you want milk, go for unsweetened options such as almond or coconut milk.

Which diet soda is best for keto? ›

What sodas are keto-friendly? You can drink zero-calorie sodas while on keto. These include Diet co*ke, co*ke Zero, Diet Pepsi, and other no-carb options. You can even make homemade soda with carbonated water, fresh fruits, and plant-based sugar additives.

What alcohol is best on keto? ›

Keto-friendly alcoholic drinks

Wine and light varieties of beer are also relatively low in carbs — usually containing under 6 grams (g) per serving. Pure alcohol like rum, vodka, gin, tequila, and whiskey contains no carbs. In addition, wine, light beer, and some co*cktails can be relatively low in carbs.

Can you have cheese on keto? ›

You can eat high fat foods like cheese on the Keto diet. Cheddar, Gouda, goat cheese, and blue cheese are the best to consider. Cheese to avoid on Keto are cottage cheese and low fat and processed varieties.

What can I put in my coffee on keto? ›

When you're following a keto diet, you can add any low or zero carb mix-ins to your coffee, such as the coffee creamers on our list, or high fat ingredients such as coconut oil or grass-fed butter. You can also try adding a low carb protein powder or sweetener, such as stevia or monk fruit.

Is peanut butter keto? ›

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs.

Can I drink co*ke Zero while losing weight? ›

If you prefer to drink soda every day, it makes sense to switch from regular to a zero-calorie alternative. A low-calorie carbonated beverage may still be a reasonable choice, as long as you keep an eye on the rest of your diet and your weight.

How many carbs are in co*ke Zero? ›

Coca-Cola co*ke Zero Sugar (12 fluid ounce) contains 0g total carbs, 0g net carbs, 0g fat, 0.4g protein, and 0 calories.

Does co*ke Zero spike insulin? ›

Since sugar substitutes don't contain sugar, your body doesn't increase insulin levels in response to them.

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