Atkins Diet Phase 1 Drink Guide: What You Can Sip
During Atkins Diet Phase 1, you can drink water, unsweetened tea, coffee, and broth while avoiding sugary beverages and alcohol.
Starting the Atkins Diet Phase 1 (Induction) means carefully selecting what you drink. Your beverage choices impact ketosis and weight loss success. This guide covers all approved drinks plus creative options to stay hydrated and satisfied.
Approved Beverages for Atkins Phase 1
Water: The Foundation
Water is essential during Phase 1. Aim for at least eight 8-ounce glasses daily. Proper hydration:
- Supports fat metabolism
- Reduces water retention
- Helps prevent constipation
Coffee and Tea
You can replace two water servings with coffee or tea. Follow these rules:
- No sugar – use approved sweeteners like stevia
- Limit cream to 1-2 tablespoons per serving
- Choose plain varieties – no flavored syrups
Broth for Electrolytes
Replace two water servings with broth to prevent electrolyte imbalance. Use:
- Regular sodium beef broth
- Chicken broth (not low-sodium)
- Vegetable broth with no added sugars
What About Other Drinks?
Dairy and Nut Milks
Limited dairy is allowed in Phase 1:
- Heavy cream: 1-2 tbsp in coffee
- Unsweetened almond milk: max 1 cup daily
- No regular milk or sweetened alternatives
Alcohol Restrictions
All alcohol is prohibited during Phase 1 because:
- It pauses fat burning
- Contains hidden carbs
- Can increase cravings
Creative Phase 1 Drink Ideas
Herbal Infusions
Try these caffeine-free options:
- Peppermint tea with lemon wedge
- Ginger tea with cinnamon stick
- Chamomile tea with vanilla extract
Sparkling Water Variations
Make plain sparkling water more interesting:
- Add cucumber slices
- Mix in fresh mint leaves
- Drop in 2-3 raspberries (count the carbs)
What to Absolutely Avoid
| Drink | Reason |
|---|---|
| Fruit juice | High sugar content |
| Soda (regular or diet) | Artificial sweeteners may trigger cravings |
| Energy drinks | Hidden carbs and additives |
| Milk | Contains lactose (milk sugar) |
Hydration Tips for Success
Timing Matters
Spread your fluid intake throughout the day:
- Drink 1 glass upon waking
- Have 1 glass before each meal
- Sip consistently between meals
Electrolyte Management
Prevent “keto flu” symptoms with:
- Added salt to foods
- Magnesium supplements if needed
- Regular broth consumption
For making approved Phase 1 beverages at home, consider a high-quality blender for creating custom drinks. If you enjoy iced coffee, a blender that crushes ice well is essential.
According to Healthline’s Atkins diet overview, Phase 1 strictly limits carbs to under 20 grams daily. The official Atkins website emphasizes hydration as key to managing initial side effects.
