So you’ve read up on the keto diet: you know which foods you can and cannot eat, are mentally prepared for the keto flu, and got your recipes in order for meal prep. But what about what you can drink? You know you’re not supposed to have much sugar or many carbs, but sipping on strictly water and black coffee sounds incredibly boring.

We tapped nutrition scientist Catherine Metzgar, PhD, RD, member of the clinical team at Virta Health, who outlined what you can drink while on the keto diet. Although full-fat dairy is allowed on keto, such as cheese and Greek yoghurt, she said that full-fat milk is not recommended for people on keto since milk still has the sugar lactose. To find out which creamer to put in your coffee plus nine other drinks you can have on keto, keep reading.

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