Is it Ok to Drink Truly Hard Seltzer on a Keto Diet?
Yes, it is ok to drink Truly while on a keto diet. Truly is technically keto and, on average, has 3g net carbs per 12oz can.
Most people on keto are consuming about 20-30g net carbs a day. So, yes, you can make it work.
Nutrition Facts for Truly Hard Seltzer
I am pulling these nutrition facts directly from the Truly official website, so they are not guesses- they are completely accurate.
Their nutrition labels are pretty consistent across all flavors, but it those vary sometimes. Here are their most popular flavors and the nutrition facts for each 12oz can:
Grapefruit : 100 calories, 2g carbs, 1g sugar, 0g fiber, 0g protein
Lemon : 100 calories, 2g carbs, 1g sugar, 0g fiber, 0g protein
Pineapple : 100 calories, 2g carbs, 1g sugar, 0g fiber, 0g protein
Mango : 100 calories, 2g carbs, 1g sugar, 0g fiber, 0g protein
Passion Fruit : 100 calories, 2g carbs, 1g sugar, 0g fiber, 0g protein
Berry Punch : 100 calories, 2g carbs, 1g sugar, 0g fiber, 0g protein
Citrus Punch : 100 calories, 2g carbs, 1g sugar, 0g fiber, 0g protein
Fruit Punch : 100 calories, 2g carbs, 1g sugar, 0g fiber, 0g protein
Tropical Punch : 100 calories, 2g carbs, 1g sugar, 0g fiber, 0g protein
Truly Freeze Pops : 100 calories, 2g carbs, 1g sugar, 0g fiber, 0g protein
Wild Berry : 100 calories, 3g carbs, 1g sugar, 0g fiber, 0g protein
Cherry : 100 calories, 3g carbs, 1g sugar, 0g fiber, 0g protein
Blueberry : 100 calories, 3g carbs, 1g sugar, 0g fiber, 0g protein
Strawberry Lime : 100 calories, 3g carbs, 1g sugar, 0g fiber, 0g protein
Lime : 100 calories, 3g carbs, 1g sugar, 0g fiber, 0g protein
Original Lemonade : 100 calories, 3g carbs, 1g sugar, 0g fiber, 0g protein
Black Cherry Lemonade : 100 calories, 3g carbs, 1g sugar, 0g fiber, 0g protein
Citrus Squeeze : 100 calories, 3g carbs, 1g sugar, 0g fiber, 0g protein
Mango Chili Margarita : 110 calories, 4g carbs, 1g sugar, 0g fiber, 0g protein
Berry Blast : 220 calories, 4g carbs, 1g sugar, 0g fiber, 0g protein
Pineapple Orange : 220 calories, 4 grams of net carbs, 1g sugar, 0g fiber, 0g protein
Classic Lime Margarita : 110 calories, 5 grams of carbs, 1g sugar, 0g fiber, 0g protein
When on a low-carb diet, I definitely recommend going with the ones that have the least amount of carbs. In this case, the flavors towards the top of the list that only have 2g net carbs.
Truly Hard Seltzer Ingredients
Truly doesn’t use any artificial sweeteners or artificial flavors. They say they use all natural ingredients.
Here are their actual ingredients: Filtered Carbonated Water, Alcohol, Natural Flavors, Cane Sugar, Citric Acid, and Sodium Citrate.
Truly Hard Seltzer contains alcohol made from cane sugar.
Alcoholic Drinks and Keto
For low-carb drinks, you’re usually just watching your mixers. That’s why seltzer water is usually used as a mixer. Most alcohol is already zero carbs, so it’s what you add to it that increases your carb intake.
When you start drinking drinks with too much sugar, that’s when you risk coming out of your ketosis state.
The most important thing to remember here is that if you are doing keto for weight loss, alcohol can suppress fat burning and increase body fat percentages. So, even if you find drinks that fit in to your low-carbohydrate diet, it’s important to find a balance and only drink them in moderation.
You don’t want to go crazy because you can’t drink when you can easily have a drink here and there, but you also don’t want to drink so much that even if you remain in a state of ketosis you are still sabotaging your weight loss goals.
Also, alcohol can also make the keto flu worse if that’s something you tend to get.
So, for best results when it comes to fat loss, make sure you are not overdoing it with the alcohol.
Even if you remain within your carb limits, too much alcohol can have a negative effects on your overall health, metabolic state, weight reduction and mental clarity.
If you want rapid weight loss, I would suggest only having about 4 drinks a week or none at all.
How to Stay in Ketosis with Alcohol
Again, you’re basically going to have to stick to the drinks with the lowest carbs and plan how many you are going to drink.
From there, make sure you are sticking to very low-carb foods the rest of the day.
You can also consider using some dietary supplements like exogenous ketones that don’t contain any stimulants. These keto pills are the best ones I have found if you want to try some.
If you’re going to be drinking, avoid any keto supplement with stimulants because it can definitely have a negative impact on your mood.
Overall, when on keto, you need to find a balance to keep your mental health on track while still maintaining a healthy diet. So if you need a drink every now and then, that’s better than just giving everything up.
Honestly, Truly has so many unique flavors with a very low carb content that it’s ok to have some if you want to maintain your keto lifestyle and sanity for awhile.
Truly is definitely a good choice when you’re on a weight loss journey but not ready to completely cut out alcohol.
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