Can I Drink Alcohol on the Keto Diet?

DRINKING-alcohol-on-the-keto-diet

Question:

Can I Drink Alcohol on the Keto Diet?
Jackson L.

Answer:

Thanks for your question, Jackson! When it comes to the keto diet, nothing is technically off-limits. It’s all about what foods you can fit into your day while still hitting your macronutrient goals (70% fat, 20% protein and 10% carbohydrate).

There are plenty of low- to no-carb alcoholic drink options. However, it’s important to remember that alcohol lacks nutritional value. Even though there are plenty of low-carb options, regular consumption of alcohol on the keto diet may be detrimental to your goals.

Avoid Carb-Heavy Drink Mixers

For low-carb alcohol options that won’t kick you out of ketosis, don’t use mixers and enjoy your favorite liquor on the rocks. Hard liquor (e.g., vodka, rum, gin, tequila and whiskey) doesn’t contain any carbohydrates when consumed without add-ins.  

KETO-FRIENDLY-ALCOHOL-OPTIONS

Low-Carb Alcoholic Drink Mixers

For those wondering which alcoholic drink mixers are best for the ketogenic diet, here are a few zero-carb options:

  • Water (0 carbs per serving)
  • Seltzer Water (0 carbs per serving)
  • Sugar-free Soda (0 carbs per serving)
  • La Croix (0 carbs per serving)
  • Unsweetened Iced Tea (0 carbs per serving)

seltzer-water-with-alcohol-on-the-keto-diet

Light Beer & Wine

People on the keto diet should avoid consuming heavier beers and certain types of wine. But there are several low-carb beer and wine options that can work well, such as: [1]

  • Light beer (approx 3-5g per 12oz)
  • Pinot Blanc (2.85g per 5oz)
  • Pinot Grigio (3g per 5oz)
  • Sauvignon Blanc (3g per 5oz)
  • Pinot Noir (3.4g per 5oz)
  • Cabernet Sauvignon (3.8g per 5oz)
  • Merlot (3.7g per 5oz)

friends-toasting-wine-glasses-while-drinking

Important Notes:

  • Pay attention to serving sizes, as you will likely feel the effects of alcohol faster while on the keto diet. Serving sizes vary between hard liquor (1.5 oz), wine (5 oz) and light beer (12 oz). 
  • Staying hydrated on the keto diet can also be more difficult, so make sure you’re drinking plenty of water before and after consuming alcoholic drinks. 
  • On the keto diet, your instinct may be to reach for foods and beverages you typically wouldn’t, which can be a problem when it comes to alcohol. Set yourself up for success by having keto-friendly meals and snacks on hand! 
  • Regular beer, cocktails and mixed drinks are often high in carbs so read the labels if you want to remain in ketosis. 

drinking-water-before-drinking-alcohol-on-the-keto-diet

Alcohol & Weight Loss

If you’re trying to lose weight, alcohol on the keto diet may be detrimental to your efforts. When alcohol enters the body, filtering it out takes precedence over fat loss and nutrient absorption. Your liver will focus on removing the alcohol, and temporarily stop using fat for fuel like it typically would while you’re in ketosis.


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