Keto And Alcohol: What's Allowed On Carb Night?

The ketogenic, or keto, diet is a low-carb, high-fat eating plan designed to shift the body into a metabolic state called ketosis, where the body burns fat for energy instead of carbohydrates. While following the keto diet, drinking alcohol won't stop ketosis, but it will impact it. Alcohol is likely to slow down the process of ketosis, as the liver focuses on metabolising alcohol instead of burning fat.

When it comes to drinking alcohol on a keto diet, it's important to choose low-carb options. Pure spirits such as vodka, gin, and tequila are zero-carb options, while dry wines and light beers are generally lower in carbs than their sweeter counterparts. It's best to avoid cocktails, beer, and sugary mixers, as these are high in carbs.

It's also important to drink in moderation, as alcohol can dehydrate you and affect your inhibitions, making it harder to stick to the keto diet. Additionally, drinking alcohol while in ketosis can lower your alcohol tolerance, so it's important to be mindful of how much you consume.

So, while it is possible to drink alcohol while on a keto diet, it's crucial to make informed choices and consume alcohol in moderation to minimise its impact on ketosis.

Pure spirits such as vodka, gin, and tequila are keto-friendly in moderation

Pure spirits such as vodka, gin, and tequila are keto-friendly drinks, but only when consumed in moderation. These spirits are distilled and have zero carbs per serving, making them a good fit for a keto diet. However, it is important to be cautious of flavoured varieties and mixers, as these can contain added sugars.

When drinking spirits on a keto diet, it is best to consume them neat, on the rocks, or with zero-carb mixers like soda water or flavoured seltzers. Tonic water, fruit juices, and regular soft drinks should be avoided, as they are high in carbs.

While pure spirits can be a keto-friendly choice, it is important to remember that alcohol can slow down the fat-burning process. This is because the liver prioritises processing alcohol over burning fat. Therefore, drinking in moderation is crucial to maintaining your progress on a keto diet.

In addition to pure spirits, there are other keto-friendly alcoholic beverages to consider. These include light beers, dry wines, and low-carb cocktails made with keto-friendly mixers.

Dry wines are generally lower in carbs than sweet wines

Dry wines typically contain around 1-2 grams of carbs per 125ml, while sweet wines and dessert wines, such as ports, madeiras, sauternes, and sherries, have a higher carb content. For example, a serving of Pinot Noir has around four grams of carbs, while a glass of Moscato can have up to 20 grams of carbs.

When it comes to keto-friendly wines, dry wines are the best option. Wines like Cabernet Sauvignon, Pinot Noir, and Chardonnay are lower in carbs and can be enjoyed in moderation while on a keto diet. Sweet wines, such as Moscato, Port, and Riesling, are high in residual sugars and should be avoided.

In addition to wine, there are other alcoholic beverages that are keto-friendly. Pure spirits like vodka, gin, tequila, rum, and whiskey contain zero carbs and can be paired with sugar-free mixers. Light beers, such as Michelob Ultra or Bud Light, also have fewer carbs and can be consumed in moderation.

Avoid sweet cocktails, regular beers, and sugary mixers

Cocktails, regular beers, and sugary mixers are a no-go on a keto diet. These drinks are loaded with sugar and carbs, which can quickly push you out of ketosis and lead to weight gain.

Sweet Cocktails

Cocktails are often made with sugary liquors, juices, syrups, or regular tonic water, all of which are high in carbs. Even a small amount of these mixers can significantly impact your carb intake. For example, a traditional margarita or daiquiri can contain upwards of 30 grams of carbs per serving due to the added sugars.

Regular Beers

Most standard beers, including craft brews, are made with malted grains and can have 10-15 grams of carbs per serving. Beers are essentially "liquid bread," as the barley used in the brewing process is broken down into sugar. While light beers are generally better suited for keto, with around 2-5 grams of carbs per serving, regular beers should be avoided.

Sugary Mixers

When mixing your drinks, it's important to choose low-carb options. Tonic water, fruit juices, and regular soda are all high in carbs and can quickly add up to your daily carb count. Instead, opt for zero-carb mixers like soda water, diet tonic, or flavored sparkling water.

Tips for Staying Keto-Friendly

If you want to indulge in an alcoholic beverage while on a keto diet, opt for lower-carb options like dry wines, pure spirits, or light beers. Remember to always check the nutrition labels and choose your drinks wisely. Additionally, moderation is key—excessive alcohol consumption can impact ketosis and slow down weight loss.

Alcohol affects ketosis differently than most carbs

When on the keto diet, the body uses fat for energy instead of carbohydrates. The liver turns fat into energy molecules called ketones. When alcohol is introduced, the liver focuses on metabolising the alcohol instead of fat. This means that until all the alcohol has been processed, the body will not produce ketones from fat.

Therefore, while alcohol does not inherently knock you out of ketosis, excessive intake can slow fat metabolism. This is why moderation is key.

When drinking on a keto diet, it is best to stick to pure spirits like vodka, gin, and whiskey, which are naturally low in carbs. Dry wines are also a better option than sweet wines, as they are lower in carbs.

Drinking alcohol might make it harder to resist non-keto temptations

Drinking alcohol can lower your inhibitions, making it harder to resist non-keto temptations. Alcohol can increase your cravings for unhealthy foods and make you more likely to overeat. As noted by keto nutritionist Maria Emmerich, "the more you drink, the more you tend to eat".

Drinking can also lead to a late-night pizza binge or a trip to the nearest fast-food restaurant. This is because alcohol affects your brain chemistry, making it harder to control your cravings and moderate your consumption. As Dr Vera Tarman, author of 'Food Junkies', states: "The brain chemistry that drives the addict to seek pleasure beyond the point of satiety is similar, whether the user favours Jack Daniels or Jack-in-the-Box."

Additionally, alcohol itself is considered a macronutrient and contains seven calories per gram. Consuming too much alcohol regularly can contribute to weight gain. Many alcoholic drinks also contain high concentrations of sugar, which can quickly kick you out of a ketogenic state.

Therefore, if you are following a ketogenic diet, it is important to be mindful of your alcohol consumption and how it may impact your food choices.

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