Alcohol And Keto: How Long Does It Stay?

Alcohol is a depressant that slows down the body's metabolism and nervous system. While it is not essential to the body, it is sometimes classified as the fourth macronutrient. On the keto diet, the body uses fat for energy instead of carbs, but when alcohol is consumed, the liver focuses on metabolising it instead of fat. This slows down the fat-burning process and can impact weight loss.

The keto diet can also lower alcohol tolerance, so it's important to be mindful of how alcohol affects you and always appoint a designated driver. In addition, drinking can weaken inhibitions and willpower, making it easier to give in to cravings for non-keto foods.

So, what alcohol can you drink on keto? Clear liquors such as vodka, gin, and tequila are low in carbs or even zero-carb, and dry wines tend to be fine in moderation. Beer, on the other hand, usually contains too many carbs for the keto diet, but some light beers are okay. When it comes to mixers, stick to sugar-free options like diet soda, seltzer water, or unsweetened iced tea.

Alcohol and the keto diet: What you can drink

The keto diet is a low-carb, high-fat diet that aims to keep the body in ketosis, using fat for energy instead of glucose. Alcohol can be a tricky addition to the keto diet as it can knock you out of ketosis and hinder your progress. However, there are some specific types of alcohol and drinks that are keto-friendly and can be enjoyed in moderation.

Pure spirits

Pure forms of alcohol like whiskey, gin, tequila, rum, and vodka are all completely free of carbs. These can be drunk straight or mixed with low-carb options.

Wine

Dry wines, including red, white, and sparkling varieties, are also keto-friendly as they contain fewer carbs and sugar than dessert wines. A 150ml serving of red or white wine contains around 4g of sugar. Dry wines have about 2 carbs per glass, while sweeter wines can contain up to 10 grams of carbs per 4-ounce pour.

Light beer

Beer is usually made from grains and is high in carbohydrates, but there are some light beers that are very low in carbs. For example, Corona Premier and Miller Lite contain only 2-3 grams of carbs per serving.

Cocktails and mixers

When it comes to cocktails, it's important to choose your mixers wisely. Simple, low-carb mixers such as soda water, diet soda, stevia-sweetened soda, pure cranberry juice, flavoured sparkling water, tea, or sugar-free tonic water are best. Avoid sugary mixers like regular soda, juice, sweeteners, and energy drinks, as these can quickly add carbs and calories to your drink.

Fermented drinks

Fermented alcoholic drinks like kombucha and mead are also options on a keto diet. Kombucha is made from black or green tea and, while not entirely sugar-free, is still a low-carb choice. Mead is made from honey, water, and yeast and is low in carbs and calories.

What to avoid

It's best to avoid drinks that are high in carbs and sugar, including mixed drinks with fruit juice or soda, flavoured hard liquor, and beer, unless it is a low-carb variety. Sweet wines like Moscato should also be avoided as they are high in sugar and can be easy to overindulge in.

Moderation

It's important to remember that even keto-friendly alcoholic drinks can hinder weight loss and affect your health if consumed in excess. The key is moderation—limit yourself to one or two drinks, and always monitor your carb intake to ensure you stay within recommended levels.

Alcohol's impact on the body

When alcohol is consumed, the liver breaks it down into a sugar called acetate, which the body then uses for energy. This process puts fat burning on hold. The liver can safely metabolize about one drink per hour. Drinking more than this may lead to loss of coordination, trouble concentrating, and raised blood pressure. Heavy drinking over the long term can lead to a shortened attention span. Binge drinking can lead to alcohol poisoning and even death.

Alcohol can also impact the body by reducing inhibitions and willpower, making it easier to make unhealthy food choices. It can also affect mental health by reducing stress and anxiety, improving sleep quality, and increasing feelings of well-being and happiness. However, these positive effects are dependent on drinking in moderation. Excessive drinking can have negative side effects on mental health.

For those following a ketogenic diet, alcohol can impact the body differently. Alcohol is often classified as the fourth macronutrient, but unlike carbs, fats, and protein, it is not essential. On the keto diet, the body uses fat for energy instead of carbs. When alcohol is introduced, the liver focuses on metabolizing it instead of fat. This slows down the fat-burning process and can hinder weight loss goals. Additionally, the body's reduced glycogen stores on a keto diet can lead to becoming intoxicated more quickly and experiencing worse hangover symptoms.

Alcohol and ketosis

Ketosis is a metabolic state in which the body burns fat for energy instead of carbohydrates. The ketogenic diet, or keto diet, is a low-carb, high-fat diet that aims to induce this state. While on the keto diet, it is important to be mindful of your alcohol consumption, as it can affect your body's ability to stay in ketosis.

How Alcohol Affects the Body on the Keto Diet

When you drink alcohol, your liver begins to break it down into a sugar called acetate, which is then used by your body for energy. This means that fat burning is put on hold. Additionally, alcohol has about 7 calories per gram and is sometimes classified as the fourth macronutrient. However, it is not essential for survival, unlike carbs, fats, and protein.

On the keto diet, your body uses fat for energy instead of carbs. In the absence of carbs, the liver turns fat into energy molecules called ketones. When you drink alcohol, your body prioritises metabolising it, and the production of ketones from fat is slowed down or halted. This can potentially slow down weight loss, which is often a goal of those on the keto diet.

Alcohol also affects your keto alcohol tolerance. Carbs help manage that tipsy feeling, as your body burns the glucose in them relatively quickly, which slows down the metabolisation of alcohol. However, when on the keto diet, you are consuming very few carbs. This means that alcohol is processed faster, and you may feel the effects more quickly.

Keto-Friendly Alcoholic Drinks

Not all alcoholic drinks are off-limits when on the keto diet. Pure forms of alcohol like whiskey, gin, tequila, rum, and vodka are all completely free of carbs and can be enjoyed straight or with low-carb mixers. Wine and light beer are also relatively low in carbs, usually containing under 6 grams per serving. When choosing mixers, opt for low-carb options like diet soda, seltzer, diet tonic water, and powdered flavour packets.

Alcoholic Drinks to Avoid on the Keto Diet

Many alcoholic drinks are loaded with carbs and sugar, and should be avoided when on the keto diet. Cocktails and mixed drinks often contain high-carb, sugary ingredients like soda, juice, sweeteners, or syrups. Regular beer is also high in carbs, with over 12 grams of carbs in a can. These drinks can quickly kick you out of ketosis and should be avoided.

Moderation is Key

Even though there are keto-friendly alcoholic drinks available, it is important to consume them in moderation. Alcoholic drinks, even the low-carb varieties, are still rich in "empty" calories and can contribute to weight gain and nutritional deficiencies over time. Additionally, excessive drinking can lead to serious health conditions such as liver problems, cancer, and heart disease. Therefore, it is recommended to keep alcohol intake moderate, with one drink per day for women and two per day for men.

Best and worst keto drinks

Best Keto Drinks

• Water: The best drink for a keto diet is water, whether still or sparkling.
• Tea and Coffee: Tea and coffee are great no-carb, no-calorie choices, but avoid adding sugar.
• Dry Red and White Wine: Wine is fine in moderation, but avoid sweet wines.
• Pure Spirits: Clear liquors such as vodka, whiskey, gin, scotch, brandy, rum and tequila contain zero grams of carbs and sugars on their own.
• Light Beer: Some light beers have a lower carb count than others, and an occasional higher-carb brew won't necessarily knock you out of ketosis.
• Low-Carb Mixers: Mixers like diet soda, seltzer, diet tonic water, and powdered flavour packets can be used to create low-carb cocktails.

Worst Keto Drinks

• Sweetened Carbonated Drinks: Sugary soft drinks, fruit juices, and energy drinks are loaded with extra calories and carbs.
• Sweetened Tea: Tea with added sugar can contain up to 4 grams of carbs per teaspoon.
• Cocktails and Mixed Drinks: Cocktails and mixed drinks usually rely on high-carb, sugary ingredients like soda, juice, sweeteners, or syrups.
• Regular Beer: Beer is generally not keto-friendly as it is made from starch and can contain over 12 grams of carbs per can.

Alcohol and health

Alcohol is a drink that acts as a depressant, causing relaxation or drowsiness. It slows down the body's metabolism and nervous system. While alcohol can be consumed on the keto diet, it is not a health food and can derail weight loss efforts.

How Alcohol Affects the Body

When alcohol is consumed, the liver breaks it down into a sugar called acetate, which is then used for energy by the body. This means that fat burning is put on hold. The liver can safely metabolize about one drink per hour.

The short-term side effects of drinking include loss of coordination, trouble concentrating, and raised blood pressure. Heavy drinking can have serious long-term effects such as a shortened attention span. Binge drinking can also lead to alcohol poisoning and even death.

Health Benefits of Alcohol

Moderate alcohol consumption, defined as up to four drinks per day for men and three for women, has been linked to improved cardiovascular health. It can increase HDL ("good") cholesterol, reduce the formation of blood clots, and help prevent heart disease, stroke, and diabetes. Alcohol can also protect the brain from cognitive decline and dementia and positively impact mental health by reducing stress and anxiety, improving sleep quality, and increasing feelings of well-being and happiness.

Alcohol and Ketosis

Alcohol can disrupt the keto diet in two ways. Firstly, mixed drinks containing too much sugar can throw you out of ketosis. Secondly, consuming too much alcohol can lead to a loss of self-control, resulting in excess carb consumption.

Best and Worst Alcoholic Drinks for Keto

The best alcoholic drinks for keto are straight liquor (e.g. vodka, gin, tequila, whiskey, rum), dry wines, and spiked seltzer drinks. These drinks have zero or very few carbs.

The worst alcoholic drinks for keto are mixed drinks with fruit juice or soda, flavoured hard liquor, and anything else containing high amounts of carbs or sugar. These drinks can quickly kick you out of ketosis and should be avoided.

Tips for Drinking on Keto

• Be mindful of your macros and track your carb intake.
• Choose sugar-free mixers like diet soda or sugar-free seltzer water.
• Avoid sweet wines, as they have more sugar due to a shorter fermentation process.
• If you enjoy beer, choose light beers with a lower carb count.
• Avoid drinking if it makes you crave food, as alcohol lowers inhibitions and can lead to excess consumption.
• If you drink to excess or struggle with binge drinking, seek help.
• If you crave sweet drinks, consider abstaining from alcohol entirely.

While it is possible to consume alcohol on the keto diet, it is important to do so in moderation and be mindful of the potential impact on ketosis and weight loss.

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