Alcohol And Keto: Weight Loss Stalled?

Alcohol consumption is a hot topic among those on the keto diet. While it may not kick you out of ketosis, it can slow down weight loss. Alcohol is a toxin that the liver must work to process, and it will prioritise this over producing ketones, thus stalling fat burn. Alcohol is also calorie-dense, and when consumed in excess, can lead to gradual weight gain over time. It can also cause dehydration, lower your inhibitions, and increase cravings for unhealthy foods. However, if you are maintaining your weight rather than trying to lose it, the occasional low-carb alcoholic drink is unlikely to do any harm.

Alcohol can slow weight loss

Alcohol is unique in that it cannot be stored in the body like carbohydrates, protein, or fat. Because alcohol cannot be stored, it essentially halts the metabolism of other types of calories until it is broken down. When in ketosis, alcohol halts the metabolism of fat to metabolise alcohol, which slows the ketosis process.

Alcohol is broken down by several enzymes into acetate, which the body uses for energy. When alcohol is consumed during ketosis, the body will convert to using acetate as an energy source rather than fat. This means that even if the alcohol consumed is not high in carbohydrates, it still provides energy for the body to burn rather than fat, slowing the ketosis process.

Additionally, alcoholic beverages that contain carbohydrates, such as beer, certain wines, and cocktails with mixers, can cause the body to leave the state of ketosis since carbohydrates are present to metabolise.

Alcohol can also contribute to weight gain over time. Even low-carb varieties of alcohol are still rich in "empty" calories, providing many calories with little to no essential nutrients like protein, fibre, vitamins, or minerals. Overindulging in alcohol can increase the risk of nutritional deficiencies and gradual weight gain.

Furthermore, alcohol can suppress fat burning and increase body fat by causing the body to store extra calories as fat tissue. Excessive drinking may also contribute to other serious health conditions, including liver problems, cancer, and heart disease.

Therefore, it is important to moderate alcohol intake to avoid adverse health effects and potential weight gain.

Alcohol is metabolised into acetate by the body

Alcohol is metabolised by the body in several ways. The most common pathway involves two enzymes: alcohol dehydrogenase (ADH) and aldehyde dehydrogenase (ALDH). ADH metabolises alcohol to acetaldehyde, a highly toxic substance and known carcinogen. Then, acetaldehyde is further metabolised to acetate, a less active byproduct, by ALDH. Finally, acetate is broken down into water and carbon dioxide for easy elimination.

However, the enzymes cytochrome P450 2E1 (CYP2E1) and catalase also break down alcohol to acetaldehyde. CYP2E1 is only active after a person has consumed large amounts of alcohol, and catalase metabolises only a small fraction of alcohol in the body.

Acetate, produced by the oxidation of acetaldehyde, is oxidised to carbon dioxide. Most of the acetate escapes the liver and is eventually metabolised to carbon dioxide in heart, skeletal muscle, and brain cells. Acetate is also metabolised to acetyl CoA, which is involved in lipid and cholesterol biosynthesis in the mitochondria of peripheral and brain tissues.

Alcohol is unique in that it cannot be stored in the body like carbohydrates, protein, or fat. Because alcohol cannot be stored, it temporarily halts the metabolism of other types of calories until it is broken down. When in ketosis, alcohol halts the metabolism of fat to metabolise alcohol.

Alcohol is not stored in the body

Alcohol cannot be stored in the body like carbohydrates, protein, or fat. Instead, it is broken down by enzymes in the liver and metabolized into acetate, which the body uses for energy. This process is prioritized by the body, meaning that when alcohol is present, the body will metabolize it before burning fat or carbohydrates.

Because alcohol cannot be stored, it essentially halts the metabolism of other types of calories until it is broken down. This is why alcohol consumption can slow weight loss, even if the drinker maintains a caloric deficit. When in ketosis, alcohol halts the metabolism of fat to metabolize alcohol. The body will convert to using acetate as an energy source rather than fat, slowing the ketosis process.

Alcohol is quickly absorbed into the bloodstream through the stomach and small intestines. The liver can process up to one ounce of alcohol per hour. The higher a person's blood alcohol concentration (BAC), the more pronounced the effects of alcohol will be. Effects of a high BAC may include impaired memory, confusion, slurred speech, nausea, difficulty concentrating, and impaired balance and coordination.

The rate at which alcohol is processed by the body can be affected by several factors, including age, body composition, the presence of food in the stomach, and medication. Older people tend to process alcohol more slowly because blood flow is slower, and they are more likely to be taking medication that affects the liver. Women tend to have a higher percentage of body fat and a lower percentage of body water than men, so alcohol tends to stay in their systems longer. Having food in the stomach can slow the absorption of alcohol dramatically.

Alcohol lowers ketosis tolerance

Many people on a ketogenic diet find that their alcohol tolerance is much lower. Their hangovers are also much worse. This is because the ketogenic diet lowers alcohol tolerance due to low glycogen levels. The lower tolerance means that people on a ketogenic diet can become intoxicated at lower levels of alcohol consumption. It is important to never drink and drive, but this is especially true when following a low-carb or keto diet.

Alcohol is broken down by several enzymes into acetate, which the body uses for energy. When alcohol is consumed during ketosis, the body will convert to using acetate as an energy source rather than fat. Overall, even if the alcohol consumed is not high in carbs, it does provide energy for the body to burn rather than fat, essentially slowing the ketosis process.

If you are doing keto for weight loss, alcohol is not your friend. It is best to keep it to a minimum or cut it out altogether until you reach your goals. Alcohol can also suppress fat burning and increase body fat by causing your body to store extra calories as fat tissue. Excessive drinking may also contribute to other serious health conditions, including liver problems, cancer, and heart disease.

Alcohol is not a friend of weight loss

Alcohol is a toxin that your body will prioritise removing over burning fat. This means that even if you are consuming “no-carb” alcohol, your body will halt fat-burning processes in order to metabolise the alcohol. Alcohol is also calorie-dense, with 7 calories per gram, so it is very possible to exceed your daily calorie limit if you are drinking alcohol and trying to lose weight.

Alcohol can also lead to increased food consumption. It has been shown to reduce inhibitions and increase cravings, often leading to the consumption of less healthy foods and larger portion sizes.

Additionally, alcohol can have a negative impact on your liver health. It is broken down into acetate by the liver, and excessive drinking may contribute to liver problems and other serious health conditions including cancer and heart disease.

If you are trying to lose weight, it is best to minimise your alcohol consumption. Alcohol is not a friend to your weight loss goals and can stall your progress.

Frequently asked questions