Alcohol On Keto: Friend Or Foe?

Alcohol is not forbidden on the keto diet, but it is also not considered a health food. While it is possible to drink alcohol and stay in ketosis, it is important to be mindful of the type of alcohol and the quantity consumed. Pure spirits such as whiskey, gin, tequila, rum and vodka are carb-free, but when mixed with sugary drinks, the carb count increases. Wine is also relatively low in carbs, with dry wines having the least amount of sugar. Beer, on the other hand, is high in carbs and should be avoided on keto. The key is moderation—one drink per day for women and two for men is recommended. Alcohol slows down the fat-burning process, so drinking too much can hinder weight loss efforts. It is also important to note that alcohol has a stronger effect on people following a keto diet, so it is important to be cautious and not drink and drive.

Pure spirits like whiskey, brandy, and vodka are keto-friendly

When following a keto diet, it is important to monitor your carbohydrate intake and keep your body in a state of ketosis. Pure spirits are a good choice in this regard, as they are low in carbs and can be enjoyed straight or mixed with keto-friendly ingredients. However, it is important to note that alcohol itself is not a healthful substance and excessive intake can reduce fat burning and contribute to long-term health risks. Therefore, moderation is key when it comes to drinking alcohol on a keto diet.

• Drink in moderation. Limit yourself to one drink per day for women or two drinks per day for men.
• Be mindful of mixers. Avoid mixing your liquor with sugary ingredients like juice, soda, or tonic water. Instead, opt for keto-friendly mixers like soda water, diet soda, or bitters.
• Be aware of diminished willpower. Alcohol can lower your inhibitions and make you more likely to give in to cravings for non-keto-friendly foods.
• Monitor your weight loss progress. Alcohol can slow down weight loss, so if you find that you are not losing weight, consider cutting back on alcohol.

Wine is also keto-friendly, but only in moderation

Wine is a better option than beer on a keto diet, as it is lower in carbs. A typical serving of wine (5 ounces or 150 ml) contains around 2 grams of net carbs, while a typical serving of beer (12 ounces or 355 ml) contains 13 grams of net carbs.

However, not all wines are created equal when it comes to keto-friendliness. Dry wines, such as sauvignon blanc, Italian pinot grigio, pinot blanc, and cabernet sauvignon, tend to be lower in carbs, with around 1 gram or less of carbs per ounce. Sweeter wines, such as Rieslings, Moscato, and dessert wines, can contain 4 grams or more of carbs per typical serving.

When choosing a wine on a keto diet, it is best to opt for dry, low-sugar varieties, and stick to one small glass at a time. Additionally, be mindful of any mixers or additives that may increase the carb count.

It is also important to note that alcohol can slow down the fat-burning process and weight loss efforts on a keto diet. The body prioritizes metabolizing alcohol over ketone production, which can delay fat burning until the alcohol is cleared from the system.

Furthermore, alcohol can reduce inhibitions and increase cravings for processed foods, which can hinder weight loss and nutritional goals. Therefore, it is crucial to exercise moderation and be mindful of one's reaction to alcohol, as it may impact individuals differently.

Beer is not keto-friendly due to its high carb content

Beer is made from water, malted grains, hops, and yeast. The malted grains are the main source of calories and carbs, and they are also what give the beer its distinctive colour, body, flavour, and aroma. The hops and yeast also contribute a small amount of calories. In addition, some brewers add extra ingredients like unmalted grains and sugars, which further increase the calorie and carb content.

The average beer has around 150 calories in a 12-ounce serving, and its alcohol content can also have adverse effects on the body when consumed in large quantities. Most beers are not keto-friendly because their carb count is typically so high that just one beer will significantly impact your daily carb limit.

Regular beer is produced from starch and can contain 12 grams of carbs or more in a single can. Beer is often referred to as "liquid bread" because it is made from grains that provide a lot of rapidly digestible carbs. This is why most beers are not suitable for weight control and should be avoided on a keto diet.

However, there are some low-carb and low-calorie beers that can be consumed in moderation while on a keto diet. These beers typically have fewer than 6 grams of carbs per 12-ounce serving. It's important to note that even these low-carb beers can slow your progress if consumed in large quantities, so it's crucial to drink alcohol in moderation.

Alcohol slows down the fat-burning process

The body, particularly the liver, works to eliminate alcohol by converting it into acetaldehyde and then into acetic acid, also known as acetate. This process can take up to 36 hours, during which the body's ability to burn fat is hindered. While the body is attracted to the high-calorie content of alcohol, it also recognises it as a toxin, and will shut down other metabolic processes until the alcohol is metabolised and eliminated.

Additionally, alcohol can increase cravings for food, especially those that are high in sugar and starch. As a result, individuals may consume more calories, further slowing down the fat-burning process.

It is important to note that the impact of alcohol on fat burning can vary depending on individual factors, such as the amount and frequency of alcohol consumption. However, if weight loss is a priority, reducing alcohol intake and adopting healthier drinking habits can help accelerate fat burning and promote overall health.

Alcohol is the fourth macronutrient and contains 7 calories per gram

Alcohol is a macronutrient, but unlike the other three main macronutrients (fat, carbs, and protein), it has no nutritional value. It contains 7 calories per gram, which is similar to the 4 calories per gram in carbs and protein, and the 9 calories per gram in fat. Alcohol is not essential for survival, so it is often not mentioned with the other macros.

When you consume alcohol, your body prioritises processing it over burning body fat. Alcohol also tends to increase your appetite. These factors make it harder to lose weight when drinking alcohol, even though some alcoholic drinks are low in carbs and can be consumed on a keto diet.

If you are tracking your alcohol consumption in your macros, you can do so by treating alcohol as a carb, a fat, or a combination of both. To do this, you need to know the total number of calories in your drink and divide it by 4 to count it as a carb, or by 9 to count it as fat. For example, a 5-ounce glass of red wine contains 132 calories. Dividing this by 4 gives you 33 grams of carbs, whereas dividing it by 9 gives you 15 grams of fat.

It is important to remember that alcohol should be consumed in moderation. Excessive alcohol consumption can interfere with athletic performance and recovery and can also increase the risk of nutritional deficiencies, weight gain, and serious health conditions such as liver problems, cancer, and heart disease.

Frequently asked questions