The ketogenic diet is all about achieving ketosis, a metabolic state that burns fat for fuel, instead of carbohydrates or protein. To remain in that heightened fat-torching state, you need to limit your carb intake to 5-10% of your total calories. For most women, that translates to about 25-40 grams of carbs per day (about the amount in a single English muffin, or one glass of fruit juice)—which is why followers of the diet need to be so careful not only about what they eat, but what they drink too. To help you choose your sips wisely, here’s a list of seven keto-friendly drinks that’ll make it a little easier to meet your carb cap.

Water with lemon or lime

Still or sparking zero-calorie, zero-carb water is always going to be a dieter’s best choice. But go ahead and add a squeeze of fresh lemon or lime to your glass. The sour juices have a negligible amounts of carbs. What’s more, drinking water before meals has been shown to be an effective way to help curb appetite.

Diet soda and other diet beverages

Most diet sodas and beverages sweetened with sugar substitutes have zero grams of carbs. Some keto purists may claim sugar subs are not actually keto-friendly, because they believe the sweet stuff increases cravings for carbs. But there is no evidence to suggest using carb-free sugar substitutes will interfere with your weight-loss efforts. (What’s more, many packaged keto snacks and foods made with carb-free sweeteners actually make it easier to stick to a keto lifestyle longer, so you can lose weight and keep it off.)

When selecting a diet drink, check the Nutrition Facts panel to make sure it contains less than 5 grams total sugars or 20 calories from carbs. Of course, you’ll need to count any carbohydrates in these beverages against your allotted daily carb budget.

Keep in mind that as a general rule, diet beverages that are clear have fewer questionable ingredients. There are also diet beverages, like Zevia, that are sweetened with all-natural stevia.

RELATED: 9 Fruits You Can Actually Eat on the Keto Diet

Coffee and tea (with cream, coconut oil, or butter)

If you like a dollop of butter whipped into your morning cup of Joe, you’ll be happy to learn that bulletproof coffee is indeed keto-friendly. When you blend fat like butter or coconut oil or heavy cream into your coffee or tea, you’re not adding carbs.

If you prefer a more traditional cup of coffee or tea, you’ll need to drink it either plain (or with sugar substitutes) and with very little milk since milk contributes some carbs. 

Cow’s milk

On the keto diet you can drink some milk without disrupting ketosis. A ½ cup of milk has 6 grams of carbs (24 calories) while providing plenty of protein (4 grams), and much-needed nutrients like calcium, magnesium, potassium, and vitamin D.

RELATED: 5 Supplements You Should Take If You’re on the Keto Diet

Almond milk

Unsweetened almond milk has around 30 calories per 8-ounce serving and no sugar, making it a great option for those following a keto lifestyle. Look for brands that are fortified with calcium and vitamins A and D.

Keto smoothies

While many smoothies are super sugary thanks to the fruit and milk base, a quick Google search of “keto smoothie” or “low-carb smoothie”  will return millions of recipes. The best way to keep carbs low and taste and satisfaction high is to make your smoothie base with fats like nut butters, avocado, or coconut oil. Then add in some low-carb veggies like leafy greens, cucumbers, celery or beets, and smaller amounts of fruits like berries, apples or pears. If you need liquid, use ice, water or unsweetened almond milk.

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Following the ketogenic diet means sticking to a high-fat, moderate-protein, low-carb meal plan. What’s the purpose? Eating this way puts your body in a state of ketosis, so you burn fat rather than sugar for energy.

Though it wasn’t developed as a weight-loss plan, that’s what keto has become, with hordes of devotees dedicated to obtaining most of their calories from fat and protein and limiting themselves to less than 50 grams of carbs a day. While fans rave about the pounds they’ve shed, health experts say there are some potential drawbacks to the keto diet, such as a loss of muscle mass, diarrhea, and a condition dubbed the keto flu. 

RELATED: 7 Dangers of Going Keto

Another downside to keto is that you could become deficient in some crucial nutrients that are typically found in foods banned or restricted under keto guidelines. If you follow keto or are thinking about trying it, nutritionists say you should consider taking these five supplements to make up for the nutrients you might miss. 

Magnesium

Many high-magnesium foods, like whole grains, bananas, and beans, are not keto-friendly because they contain too many carbs per serving, explains Seattle-based nutritionist Ginger Hultin, RD, a spokesperson for the Academy of Nutrition and Dietetics.

“Magnesium is a mineral that’s important for many cellular functions and helps regulate nerves, muscles, and the immune system,” Hultin says. It also plays a role in building strong bones, maintaining blood sugar levels, and keeping your heartbeat steady. “It is critical for the body to make protein, bone, and DNA, too,” she adds.

Keto devotees can try to meet their recommended intake of magnesium (310 to 320 mg, depending on your age) by consuming keto-approved, magnesium-rich foods like spinach, broccoli, kale, pumpkin seeds, and sunflower seeds. But taking a magnesium supplement can make sure you cover your bases. “Talk to your doctor about possible supplementation but be sure not to exceed the recommendations, as too much magnesium can cause diarrhea,” says Hultin.

To buy: NOW Magnesium 400mg ($9; amazon.com)

RELATED: 6 Health Benefits of Pumpkin Seeds

Calcium

Many milk and dairy products don’t work on the keto diet because of their carbohydrate levels—think whole milk or flavored yogurts, both of which have 12 grams of carbs per serving. (Remember, keto followers are advised to limit carb intake to under 50 mg daily.) By largely limiting or avoiding milk products, you also limit your intake of calcium. Depending on your age, women should take in 1,000 to 1,300 mg of calcium daily.

“Calcium is a mineral that helps maintain bone health but also supports muscle and nerve communication,” says Hultin. “It helps the cardiovascular system and supports the release of hormones.” Other foods with optimum levels of calcium that are excluded or limited on keto include fortified orange juice and tofu. “The good news is that you can get calcium from sardines with bones, salmon with bones, kale, and broccoli,” she says.

Yet if you find it hard to eat so many leafy greens or you dislike fish, that’s where a calcium supplement comes in. “Talk to your doctor about how much calcium you may need to supplement with based on your diet and your needs,” she advises.

To buy: Nature Made Calcium ($12; amazon.com)

Iron

Think of iron as the fuel that allows every cell in your system to function properly. “Iron is a mineral the body needs to make hemoglobin, a protein in red blood cells that carries oxygen throughout the body,” says Hultin. Without the 18 mg of iron recommended daily for non-pregnant women between ages 18 and 50, you’ll feel lethargic and weak, and your skin may appear paler. 

Many keto-approved foods contain excellent amounts of iron, says Hultin, such as beef, some fish, and oysters. However, other solid iron sources are restricted or excluded from the keto diet, like fortified breakfast cereals, lentils, tofu, and beans, she says. 

Getting adequate iron is even more challenging if you are a vegetarian or vegan on keto, since you can’t consume animal products. Leafy greens, like kale and spinach, are good plant sources of iron, but the type of iron they contain is not easily absorbed by the body. To ensure that you’re getting the right amount, a daily iron supplement is a smart idea. Make sure you try to meet your needs through the diet, and check with your doctor if you may need supplementation,” says Hultin.

To buy: Garden of Life Iron Complex ($11; amazon.com)

RELATED: 4 Things You Need to Know Before Trying the Keto Diet

Vitamin D

Getting sufficient amounts of vitamin D is hard even if you’re not on keto. The sunshine vitamin is made by the body when skin is exposed to the sun—and direct sun exposure is something many people try to avoid to lower the risk of skin damage and skin cancer. Though vitamin D is also found in some foods—such as milk, orange juice, and cereal—these items are limited under keto because of their high carb counts.

But vitamin D is essential. “Vitamin D is necessary for bone health, and being deficient for a long period of time can lead to the development of brittle bones and fractures,” says New York City nutritionist Natalie Rizzo, RD. It gives you energy, powers your immune system, and may even help ward off depression.

To get your recommended daily intake (600 IUs), you could turn to keto-approved fatty fish such as salmon and tuna, or up your intake of eggs—a keto favorite thanks to the high-fat yolk. But with so few food options, a daily vitamin D supplement can come in handy. Check with your physician for the right amount based on your needs.

To buy: Nature Made Vitamin D3 2000 IU Softgels ($22; amazon.com)

Fiber

You need fiber to keep your GI tract running smooth and to avoid digestive buzzkills like constipation. But most sources of fiber come from carbohydrate-rich bread, grains, fruits, and vegetables, and these are not keto-friendly.

“Since these foods are limited on the keto diet, so is your intake of fiber,” explains Rizzo. When you lack fiber, it opens the door to other health risks too, such as obesity, heart disease, and a higher risk of developing colon cancer, she says.

“Because you can eat some carbs on keto, you should opt for fiber-rich veggies, such as broccoli and cauliflower,” she advises. But since it would be tough to fill your entire diet with these day after day, a daily fiber supplement could be a big help. Rizzo suggests talking to your doctor about the best one for you and how much to take. You don’t consume too much and end up with loose stools or diarrhea, she warns.

To buy: Metamucil Multi-Health Psyllium Fiber Supplement ($28; amazon.com)

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More than half of U.S. adults take dietary supplements, a category of products that include over-the-counter vitamins, minerals, botanicals, amino acids, and enzymes. But the supplement industry is only loosely regulated by the Food and Drug Administration (FDA), and a new study is shedding light on just how many of these products contain unapproved and potentially dangerous prescription-strength drugs.

Even though the FDA only inspects a small percentage of the supplements sold in the U.S. every year, the agency issued warnings about 776 different products that contained “undeclared, unapproved pharmaceutical ingredients” between 2007 and 2016, according to the study published this week in JAMA Network Open.

Experts have been warning about these problems in the pharmaceutical industry for years, but this is the first time FDA warnings have been quantified to show the extent of the problem.

More than 98% of the FDA’s warnings over this period pertained to supplements marketed for sexual enhancement, weight loss, or muscle building. Most commonly, the FDA found traces of the drugs sildenafil (the generic name for Viagra); sibutramine (a weight-loss drug that was taken off the market after it was linked to heart attacks and strokes); and synthetic steroids or steroid-like ingredients.

Other hidden drugs include antidepressants, laxatives, and stimulants. Some of those drugs have not been approved—or have been banned—by the FDA, and have been linked to serious side effects including suicidal thoughts, abnormal bleeding, and seizures.

RELATED: Warning: Do Not Mix These Supplements

In addition to those top three categories, the investigation also found unapproved ingredients in 14 supplements marketed for joint pain, muscle pain, osteoporosis, bone cancer, sleep issues, gout, or prostate health.

Overall, the FDA sent warnings to 146 different supplement companies. More than 150 of the products cited in these warnings (about 20%) contained more than one unapproved ingredient, and 28 of them were cited in two or three warnings more than six months apart. In other words, even after these companies were warned once, they continued selling adulterated products—often with new unapproved substances detected the second or third time around.

The study authors concluded that the drugs found in dietary supplements “have the potential to cause serious adverse health effects,” either from accidental misuse, overuse, or interaction with other medications, supplements, or existing health conditions. They also point out that hidden pharmaceutical ingredients may be one reason why supplement use is associated with 23,000 emergency department visits and 2,000 hospitalizations in the United States each year.

The study also shows that the number of tainted supplements reported by the FDA has increased over the years, and that they include both products purchased via international mail shipments as well as those for sale in the United States. (Just today, a weight-loss supplement was recalled due to detection of a hidden drug.) “Adulteration with active pharmaceutical ingredients does not happen by accident,” the authors wrote in their paper, “and poses a serious public health risk as consumers unknowingly ingest these drugs.”

RELATED: Supplements for Cholesterol: What Works?

Pieter Cohen, MD, assistant professor of medicine at Harvard Medical School, wrote an editorial that accompanies the new study. The number of adulterated products highlighted in this study was “no surprise at all,” he tells Health.

“We’ve known for years that companies have been putting drugs into supplements, and we thought there might be 100 or 200 of those kinds of products,” he says. “As time has gone by, every year more and more products have been seen.”

Dr. Cohen says the new study also highlights just how few of these products were ultimately recalled by the FDA. Even if they were, it may not have made much of a difference: His own research shows that following FDA recalls, supplements with unapproved ingredients are often still available for purchase, and consumers remain unaware of their potential dangers.

The U.S. government isn’t currently doing enough to guarantee supplement safety, Cohen wrote in his editorial, and Congress should reform the Dietary Supplement Health and Education Act of 1994 to require stricter testing and enforcement policies.

In the meantime, he says, it’s largely up to consumers to be informed about the potential risks and benefits of supplements. He agrees that products marketed for sexual enhancement, weight loss, and muscle building pose the greatest risk in terms of hidden drug ingredients. Supplements used for more general health and wellness (like multivitamins or fish-oil capsules, for example) are less likely to contain dangerous drugs, he says—but that doesn’t mean they don’t have their own problems with inconsistent and misleading ingredients.

RELATED: Probiotic Foods and Supplements That Really Work

“They might not be accurately labeled in terms of the dosage you’re getting, or the labels might be misrepresenting the health benefits,” he says. Dr. Cohen says he regularly recommends vitamins and minerals to his patients who have (or are at risk of) deficiencies, but—with the exception of multivitamins and calcium/vitamin D supplements—he tells them to look for single-ingredient products.

“If your doctor tells you to take iron, look for a product that’s just iron,” he says. “If you decide to take black cohosh, look for something that’s just labeled black cohosh—not a mix of ingredients.” He also recommends staying away from supplements that claim to have specific health benefits, since those claims don’t have to be backed up by research.

That’s one of the most important things to understand about supplements, he says. “When you buy a product that says it will help you lose weight or improve your workout, there is no requirement that there’s any evidence in humans that it will actually work,” he says. “That’s where consumers have to be wise about their choices, and should consult with their doctor about what they really need.”

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Skinny up your cocktails

Many people participate in “Dry January” to jump-start their weight loss goals, but it’s not necessary to completely eliminate alcohol to get back to your pre-holiday weight. Just be smart about what you order: Syrups, sour mix, and sugary fruit juices can quickly turn a drink into a dessert (a Mudslide, for example, can pack more than 800 calories—yikes!). Instead, opt for a beverage that’s mixed with club soda, tonic water, cranberry juice, or a slice of lemon to save up to 800 calories.

Her little girl is just five months old, but Khloé Kardashian is almost back to pre-baby weight — and feeling great!

“She’s lost 40 lbs.,” her trainer Joel Bouraima, or “Coach Joe,” tells PEOPLE. “She’s back to right around where she was before the pregnancy.”

But Kardashian, 34, wants to keep going. “Now that she’s reached this point, she wants to lose more, to be fitter than she was before the pregnancy,” says Bouraima. “She’s about 10 lbs. from her ultimate goal.”

Bouraima, who also works with Kardashian’s partner Tristan Thompson, credits Kardashian’s work ethic and diet for achieving her weight loss milestones.

“She’s very motivated,” he says of the Good American designer, who during the height of her post-baby workouts was exercising six days a week. “She’s proud of herself. And she uses workouts to feel better. If she feels bad, she does a workout, and boom! She feels better.”

After True was born in April, “it was more about how she felt, rather than how she looked,” says Bouraima of getting Kardashian back into the gym once her doctor gave the ok. “She started feeling better and better day after day, and then she was ready to get more intense. She was always able to upgrade the workouts. And that’s why she reached the goal she wanted so quickly.’ 

 Continues Bouraima: “Now that she’s lost the weight, the goal is to add a little bit of definition on abs and arms. She likes the triceps to be cut!”

 Most importantly, as devoted as the Keeping up with the Kardashians star is to her workouts, Bouraima says she’s loving motherhood even more.

 “She’s enjoying every second of her little girl.”