Alcohol And Keto: Counting Carbs In Drinks

Alcohol is not a health food, but it can be enjoyed occasionally while on the keto diet. The ketogenic (keto) diet is a low-carb, high-fat diet that many adopt to lose weight and improve their health. While following a keto diet, it is important to plan meals carefully to stick to the daily carb allotment and keep the body in ketosis. This may mean giving up alcohol, as many alcoholic drinks are loaded with carbs. However, there are low-carb alcoholic beverages that can be enjoyed in moderation. Pure forms of alcohol like whiskey, gin, tequila, rum, and vodka are all completely free of carbs. Wine and light varieties of beer are also relatively low in carbs, usually containing fewer than 6 grams per serving. It is important to note that the drinks served at a bar may be much larger than the recommended serving sizes. In addition, mixers such as regular soda, juice, sweeteners, and energy drinks can quickly turn a carb-free drink into a high-calorie, carb-heavy drink. Instead, opt for low-carb mixers like diet soda, seltzer, diet tonic water, and powdered flavor packets. While alcohol can be enjoyed in moderation on a keto diet, it is important to remember that it can slow down weight loss and negatively impact health.

Pure alcohol has zero carbs

On the keto diet, it's important to keep your body in ketosis by sticking to your daily allotment of carbs. While pure alcohol has zero carbs, many alcoholic drinks are loaded with them. Cocktails, mixed drinks, and regular beer, for instance, often contain over 10 grams of carbs per serving. Even light beer and wine, which are relatively low in carbs, usually have under 6 grams per serving.

So, if you're following a keto diet, it's best to opt for pure alcohol like whiskey, gin, tequila, rum, or vodka, either straight or with low-carb mixers. This way, you can enjoy an alcoholic drink without compromising your diet. However, it's important to remember that even low-carb alcoholic drinks are rich in "empty" calories and can contribute to weight gain and nutritional deficiencies over time. Therefore, moderation is key, and alcohol intake should be limited to one drink per day for women and two per day for men.

Alcohol can slow down weight loss

Additionally, alcohol can contribute to excess belly fat, as the body tends to accumulate fat in the abdominal area. It also impairs judgement and lowers inhibitions, making it harder to resist cravings and leading to poor food choices. Alcohol can affect sex hormones such as testosterone, which plays a role in metabolic processes, and it can negatively impact sleep, leading to an imbalance in hormones related to hunger, satiety and energy storage. Finally, alcohol affects digestion and nutrient uptake by causing stress on the stomach and intestines, leading to decreased digestive secretions and impaired absorption of nutrients.

Alcohol is the fourth macronutrient

Alcohol is often considered the fourth macronutrient, in addition to the three key macronutrients: carbohydrates, protein, and fats. Like the other three macronutrients, alcohol provides energy in the form of calories, with one gram of alcohol containing seven calories. However, unlike the other three, alcohol does not provide any essential nutrients to the body.

Alcohol is prioritised by the body for metabolisation over ketone production and fat burning. This is because alcohol is considered a toxin by the body, and so it uses all its resources to burn it off first to protect the vital organs. This means that when you drink alcohol, the food you've consumed is stored as fat instead of being used as an energy source. Alcohol also reduces the body's ability to build lean muscle by 20% by blocking the absorption of important nutrients needed for muscle growth and function.

Alcohol is also a diuretic, which means it can lead to dehydration, making it harder to build muscle. It is important to note that alcohol can negatively impact performance, recovery, and sleep, which can hinder progress even when tracked and consumed in moderation.

When tracking alcohol as a macronutrient, it can be counted as either carbohydrates or fats, or a mixture of the two. When tracking as a fat, divide the total calories of the drink by nine; when tracking as a carbohydrate, divide the total calories by four. For example, a 125-calorie drink tracked as a carbohydrate would be approximately 31.2 grams, and tracked as a fat would be approximately 13.8 grams.

It is worth noting that while pure forms of alcohol like whiskey, gin, tequila, rum, and vodka are carb-free, many alcoholic drinks contain high concentrations of sugar and carbohydrates. For instance, a regular beer can contain over 12 grams of carbohydrates in a single can. Therefore, when following a keto diet, it is important to opt for low-carb alcoholic beverages and mixers.

Alcohol affects ketosis positively

The liver converts fat into ketones, which the body can use as energy. When you drink alcohol, your body begins to metabolise it, which means it breaks it down. The liver focuses its attention on metabolising alcohol instead of fat. Until all the alcohol has been processed, your body won't produce ketones from fat. This slows down the fat-burning process and, potentially, your weight-loss goals.

However, the liver can make ketones out of alcohol, so when you drink, you will continue to produce ketones and remain in ketosis. A small study from 1970 illustrated how high alcohol consumption (46% of the diet) and a high-fat diet increased ketonuria. This means more ketones were found in the volunteers' urine. Researchers theorised that this was caused by a "delayed change in intermediary metabolism" from alcohol-induced glycogen depletion.

Alcohol is considered the fourth macronutrient, along with fat, carbs and protein. One gram of alcohol contains seven calories. Consuming too much on a regular basis could contribute to weight gain.

If you want to consume alcohol in moderation while minimising the impact on ketosis, your best bet is pure forms of alcohol that are low in sugar and total calories. As a general rule of thumb, look for drinks that are clear and around 40% strength. These include clear liquors like vodka, gin, or tequila, and some dark liquors like rum, cognac, or scotch.

You can drink these straight for the least amount of carbs and calories, or combine them with keto-friendly mixers. Again, with mixers, we're looking for those that are low in sugar and total calories. Ideally, they would contain natural sweeteners like stevia over artificial sweeteners like aspartame.

Wine is more keto-friendly than beer because of its carb content. Some wines, especially dry wines, are perfectly fine in moderation. A glass of wine with dinner or in the evening fits right in with a keto diet. Stick to dry red or white wine, which typically has about one gram or less of sugar per ounce. The usual serving is five ounces, so pour accordingly.

Most traditional beers are not suitable on keto due to their high carb content. However, there are a few light beers that can work in moderation.

Alcohol tolerance is lower on keto

The ketogenic (keto) diet is a low-carb, high-fat diet that many people adopt to lose weight and improve their health. While on the keto diet, it is important to carefully plan your meals to stick to your daily allotment of carbs and keep your body in ketosis.

When it comes to alcohol, it is generally agreed that small quantities can fit in with the keto diet. However, it is important to note that alcohol tolerance is lower on keto. Here are some reasons why alcohol tolerance is reduced while following a ketogenic diet:

Lower Glycogen Levels

The keto diet leads to very low levels of glycogen in the body. Glycogen is a substance that helps absorb alcohol, so having lower levels of it means that there are fewer substances in your body to process the alcohol you consume. As a result, alcohol reaches your bloodstream quicker and is processed more rapidly, leading to a reduced tolerance.

Ketosis Interruption

Alcohol interrupts the state of ketosis, as it provides an alternative source of energy for the body to burn instead of fat. The liver prioritises metabolising alcohol over producing ketones, which slows down the fat-burning process. This means that even if you consume alcohol that is low in carbs, it still provides energy for the body to burn, slowing down ketosis.

Weight Loss

The keto diet is often used for weight loss, and this weight loss can contribute to lower alcohol tolerance. As your body weight decreases, the concentration of alcohol in your bloodstream increases, leading to a stronger effect. This is why people who are lighter in weight tend to have lower alcohol tolerance.

Health Risks

Excessive alcohol intake is linked to various health risks, including reduced fat burning, increased abdominal fat, and potential long-term health issues. Alcohol can also contribute to weight gain by supplying "empty" calories and increasing body fat. Therefore, it is important to consume alcohol in moderation, regardless of whether you are on the keto diet or not.

In conclusion, while it is possible to consume alcohol while on the keto diet, it is important to do so in moderation. The keto diet leads to lower alcohol tolerance due to reduced glycogen levels, interruption of ketosis, weight loss, and potential health risks associated with excessive alcohol consumption. Remember to always drink responsibly and be mindful of how alcohol may affect your body, especially when combined with a low-carb diet like keto.

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