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Is it okay to drink alcohol on the keto diet? In short, yes — as long as you drink alcohol in moderation. Having one or two keto-friendly drinks won’t kick you out of ketosis. The trick is knowing what types of alcoholic drinks are keto-compliant, and what types of drinks to avoid on the keto diet.
Keto Diet and Alcohol: Do they Mix?
If you love happy hour, you’ll be pleased to know that you can enjoy alcohol in moderation on the keto diet. There are plenty of low-carb alcoholic drinks that you can choose, so that you can stay on plan.
That said, moderation is key. Make sure to keep your health and weight-loss goals in mind when deciding how much to drink or how often. Drinking alcohol to excess won’t help you lose weight any faster!
Here are some quick tips about drinking alcohol on the keto diet.
- Occasional drinking can be compatible with the keto diet.
- Limit yourself to a maximum of one or two low-carb drinks.
- Most liquors contain zero net carbs — but watch out for sugary mixers and sodas.
- Wine is generally low-carb, but sweet dessert wines have a lot of sugar and carbs.
- Beer usually has gluten and too many carbs for the keto diet, but some super-light beers are okay.
Read on to learn more about drinking alcohol while on the keto diet, how alcohol can affect ketosis, how alcohol can slow fat burn and weight loss, and the best and worst drinks to have on the keto diet.
Alcohol on the Keto Diet
Along with carbs, protein, and fat, alcohol is considered to be the fourth macronutrient. It has 7 calories per gram — that’s almost as calorically dense at fat. Alcohol calories are empty calories, in that they don’t provide any nutrients, vitamins or minerals
When we ingest alcohol, our body begins to metabolize it — or break it down and turn it into energy. Most of the alcohol we consume is processed by the liver, and the rest is excreted in urine, sweat, and our breath.
Many keto dieters find that drinking too much alcohol too frequently can actually stall their weight loss. Since the body treats ethanol (i.e. alcohol) as a toxin, it will work to metabolize it as fast as possible. While the body is processing the alcohol you just drank, it delays that fat-burning processes. Specifically, it slows the process of converting fatty acids to ketones
Reduced Alcohol Tolerance and Hangovers
Have you ever heard the advice to not drink on an empty stomach, or to eat starchy carbs before an evening of drinking?
Eating a carb-heavy meal before drinking can keep you from getting drunk too quickly. By the same logic, following a strict keto diet can lead to becoming intoxicated more quickly and suffering a worse hangover.
On the keto diet, you may feel drunker, faster. Without the carbs and glycogen stores, the alcohol hits your system faster and stronger. When on a keto diet, most people need significantly less alcohol to get intoxicated.
Some people also experience a worse hangover on the keto diet. To avoid this, make sure to stay hydrated. Make sure to drink plenty of water — at least one large glass of water for each alcoholic drink you consume.
Drinking on the Keto Diet
You don’t have to avoid all alcohol in order to stay in ketosis. With the right choices, it’s quite possible to enjoy a drink or two and stay on the keto diet.
Some alcoholic drinks can fit into a healthy ket diet, while some over-the-top mixed drinks contain massive amounts of sugar. In short:
- Pure spirits like vodka and whiskey contain zero carbs
- Wine is much lower in carbs than beer.
- Watch out for sugar in drink mixers.
Liquor and Spirits
Liquors like vodka, whiskey, gin, scotch, rum and tequila are good choices on the keto diet. They contain zero carbs and sugar when enjoyed on their own.
When drinking liquor, it’s important to watch for the sugar and carbs in mixers.
For example, mixing alcohol with club soda or seltzer water is a great choice.
On the other hand, a classic Gin and Tonic is a poor choice. Despite it’s bitter taste, tonic water is full of sugar, and has about 32 grams of carbs in a 12 ounce serving.
So, stick to club soda, diet tonic, and diet soda for mixed drinks. And avoid sugary sodas, fruit juices, margarita mix, or other mixers that are full of sugar and carbs.
Likewise, keep in mind that flavored alcohols — like coconut rum, coffee liquor, Baileys, etc. — often contain sugar and carbs. So, you’ll want to avoid them when possible
Best Keto Mixers
- Seltzer water and club soda
- Flavored seltzer water
- Diet tonic water
- Diet sodas
- Sugar-free drink mixes
- Sweeten at home with stevia or erythritol
Is Wine Keto?
Most wines can fit into a healthy keto diet. When choosing a wine, try to stick to the drier varieties of red and white wine.
Keto-friendly white wines (5 oz. serving):
- Sauvignon blanc 122 cal, 2.7carb
- Chardonnay: 118, 3.7 carbs
- Pinot Grigio 122 cals, 3.2 carbs
Keto-friendly red wines (5 oz. serving)
- Cabernet Sauvignon 120 cal, 3.8g carbs
- Pinot Noir 121 cal, 3.4g carbs
- Merlot 120 cal, 3.7 carbs
Watch out for sweet dessert wines, sangria, and fortified wines like port and sherry, which can have quite a bit of sugar.
Is Beer Keto?
Most people avoid drinking beer on the keto diet. Beer, also called “liquid bread” is made from barley, hops, yeast, and water. It contains gluten and a bunch of carbs — so beer usually gets a “thumbs-down” from keto-ers.
Low carb beers (12 oz. serving)
Some very light American style beers are considered low carb. So if you like light beer — and eat gluten — you can consider the following options.
- Bud Select 55: 55 cals, 1.9 carbs
- MGD 64: 64 cals, 2.4 carbs
- Michelob Ultra: 95 cals, 2.6 carbs
- Bud Select: 99 cals, 3.1 carbs
- Natural Light: 95 cals, 3.2 cabrs
- Miller Lite: 96 cals, 3.2 carbs
5 Keto co*cktail Recipes
If you’d like to try your hand at mixing up your own keto drinks, try one of these amazing keto co*cktail recipes.
- Low Carb Moscow Mules: https://www.ibreatheimhungry.com/low-carb-moscow-mules-sugar-free/
- Sugar-Free Mojita: https://ketogasm.com/low-carb-vodka-mojito-recipe/
- Low Carb Spicy Margarita: https://ketodietapp.com/Blog/lchf/low-carb-spicy-margarita
- Low carb Strawberry Basil Bourbon Smash: https://peaceloveandlowcarb.com/low-carb-strawberry-basil-bourbon-smash/
- Red Wine Berry Spritzer: https://aggieskitchen.com/red-wine-berry-spritzer/
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As an enthusiast deeply immersed in the realm of the ketogenic diet and its intersection with alcohol consumption, let me share my expertise on the subject matter. My extensive knowledge stems from a combination of academic research, practical application, and a thorough understanding of the biochemical processes within the human body.
The article in question navigates the intricate relationship between the keto diet and alcohol consumption. It correctly emphasizes the importance of moderation when indulging in alcoholic beverages while adhering to a ketogenic lifestyle. This aligns seamlessly with the fundamental principles of the keto diet, which relies on low-carb and high-fat intake to induce and maintain a state of ketosis.
Now, let's delve into the key concepts discussed in the article:
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Alcohol as the Fourth Macronutrient: The article rightly highlights alcohol as the fourth macronutrient, alongside carbohydrates, proteins, and fats. It emphasizes that alcohol provides 7 calories per gram, making it nearly as calorically dense as fat. Furthermore, it accurately notes that alcohol calories are considered empty calories, lacking essential nutrients, vitamins, or minerals.
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Metabolism of Alcohol and its Impact on Ketosis: The piece elucidates the metabolism of alcohol in the body. When alcohol is ingested, the liver processes it, and the breakdown of alcohol takes precedence over the metabolism of fats for ketone production. This delay in fat-burning processes can potentially slow down weight loss for individuals on the keto diet.
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Reduced Alcohol Tolerance on Keto: The article astutely addresses the phenomenon of reduced alcohol tolerance on the keto diet. The absence of carbohydrates and glycogen stores leads to a faster and more potent absorption of alcohol, causing individuals to feel intoxicated more quickly. Additionally, it touches upon the likelihood of experiencing more severe hangovers on keto, emphasizing the importance of staying hydrated to mitigate this effect.
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Choosing Keto-Compatible Alcoholic Drinks: The article provides practical tips for choosing keto-friendly alcoholic beverages. It advocates for pure spirits like vodka and whiskey, which contain zero carbs when consumed without sugary mixers. It wisely advises against high-carb options such as beer, highlighting some very light beer alternatives for those who still wish to indulge.
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Keto-Friendly Wine Selection: The piece offers guidance on selecting keto-friendly wines, distinguishing between drier varieties of red and white wines and cautioning against sweet dessert wines with higher sugar content.
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Low-Carb Beer Options: While acknowledging that beer is generally not conducive to the keto diet due to its gluten and carb content, the article suggests some low-carb beer options for individuals who prefer beer.
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Keto-Friendly Mixers: Recognizing the significance of mixers, the article recommends keto-friendly options such as club soda, seltzer water, diet tonic water, and sugar-free drink mixes.
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Keto co*cktail Recipes: To cater to the creative side of keto enthusiasts, the article concludes with a delightful touch by providing links to various low-carb co*cktail recipes, showcasing the versatility of keto-friendly mixology.
In summary, the article navigates the nuanced relationship between the keto diet and alcohol consumption with precision, offering practical advice and insights for individuals seeking a balanced approach to their dietary and lifestyle choices.