Alcohol And Keto: What You Need To Know

Alcohol and the keto diet is a hot topic. Many people want to know if they can still enjoy a drink while trying to lose weight. The short answer is yes, but there are some important things to know before you drink alcohol while on the keto diet.

First of all, drinking alcohol won't stop ketosis, but it will impact it. Alcohol is a toxin, and the liver will prioritise processing it over fat, which slows down the process of converting fatty acids to ketones. This means that drinking alcohol will affect your progress and slow down your rate of ketosis.

Not all alcoholic drinks are equal when it comes to staying in ketosis. Some drinks, like beer and cocktails, are loaded with carbohydrates, while pure spirits like whiskey and vodka contain zero carbs. Wine is more keto-friendly than beer because of its lower carb content, and some lighter beers are better options than regular beer.

It's also important to remember that alcohol can affect your decision-making and willpower, which could lead to making choices that don't align with your diet plan. Additionally, drinking alcohol can have more of an effect on your body when you're following a keto diet, including lower alcohol tolerance and worse hangovers.

So, while it is possible to drink alcohol and maintain a ketogenic diet, it's important to understand how the two interact and affect your body.

Alcohol and ketosis

Yes, you can drink alcohol on a keto diet, but it will impact your progress. Alcohol doesn't kick you out of ketosis, but it does slow down the process. Drinking alcohol while on the keto diet can also make your hangovers worse.

Best Alcoholic Drinks for a Keto Diet

Dry wines, including red, white, and sparkling, are keto-friendly options. They contain fewer carbs and sugar than dessert wines. For example, 150ml of red wine contains only 3.92g of sugar, while a similar quantity of white wine has 3.90g.

Pure spirits such as gin, whiskey, vodka, and tequila are also suitable drink choices for people following a keto diet. These drinks are low-calorie and contain zero added sugar and zero carbs.

Light beers, such as Corona Premier and Miller Lite, are also low in carbs.

Worst Alcoholic Drinks for a Keto Diet

Mixed drinks with fruit juice or soda, flavoured hard liquor, and anything else containing a lot of carbs or sugar should be avoided on a keto diet as they can quickly kick you out of ketosis.

Margaritas, sangria, bloody marys, and pina coladas are some of the most popular sweet drinks, but they are high in carbs and sugar.

Tips for Drinking Alcohol on a Keto Diet

• Drink in moderation.
• Monitor your carb intake to ensure you don't get derailed from your diet.
• Choose low-carb mixers like diet soda, soda water, or sugar-free tonic water.
• Avoid sugary mixers and cocktails.
• Be mindful of your alcohol tolerance, as it will likely be lower on a keto diet.

Alcohol's impact on metabolism

Alcohol can have a significant impact on metabolism and, by extension, weight loss. When a person consumes alcohol, their body treats it as a toxin and prioritises metabolising it over other nutrients, including fat. This process can slow down fat-burning for up to 12 to 36 hours, depending on the individual and the amount of alcohol consumed.

The liver plays a crucial role in metabolic processes, and when there is an excess of alcohol consumption, it can lead to alcoholic fatty liver. This condition damages the liver, affecting its ability to metabolise and store fats and carbohydrates. As a result, alcohol can interfere with weight loss efforts over time.

Alcohol is high in kilojoules and can stimulate hunger, leading to poor food choices and weight gain. It can also cause vitamin deficiencies by decreasing dietary intake, intestinal absorption, and altering vitamin metabolism. For example, ethanol decreases thiamine absorption and reduces the enterohepatic circulation of folate.

Additionally, alcohol can affect the pancreas, which supports healthy digestion, and the heart, which can be damaged by excessive alcohol consumption.

However, it is important to note that moderate alcohol consumption may not significantly impact metabolism or weight loss, especially when paired with a healthy diet and regular exercise.

Alcohol tolerance on keto

Alcohol tolerance on the keto diet is significantly lower than usual. This is because the keto diet is a low-carb, high-fat food and drink plan that changes the way the body processes alcohol.

On the keto diet, the body uses fat for energy instead of carbohydrates. When alcohol is introduced, the liver focuses on metabolising it, which slows down the fat-burning process. This means that alcohol hits the system faster and stronger than it does when the body is housing more carbohydrates.

The keto diet can also lead to worse hangovers. This is because the body holds on to less water, which can lead to dehydration and electrolyte imbalances.

It is important to note that the keto diet can also reduce alcohol cravings and may even help curb alcoholism. Some people report that the keto diet has helped them lower their alcohol consumption or even kick their addiction.

Alcohol's calorie content

Alcoholic drinks contain calories that can add up quickly. Going out for a couple of drinks can add 500 calories or more to your daily intake. Most alcoholic drinks have little to no nutritional value. Cocktails mixed with soda, juice, cream, or ice cream can have especially high-calorie counts.

The calorie content of alcoholic drinks depends on the type of alcohol, the amount of residual sugar from fermentation, and whether the drink contains added sugar or flavourings. According to the CDC, a standard serving size is equal to 14 grams (0.6 ounces) of pure alcohol. Generally, this amount of pure alcohol is found in:

• 12 ounces of beer (5% alcohol content)
• 8 ounces of malt liquor (7% alcohol content)
• 5 ounces of wine (12% alcohol content)
• 1.5 ounces or a "shot" of 80-proof (40% alcohol content) distilled spirits or liquor (e.g. gin, rum, vodka, whiskey)
• A standard glass of wine can contain up to 158 calories.
• A pint of stronger lager can contain up to 222 calories.
• A 50ml glass of 17% cream liqueur contains 200-300 calories.
• A standard 275ml bottle of 4.5% alcopop contains 150-180 calories.
• A large measure (75ml) of 17.5% fortified wine contains 150-185 calories.
• A double measure (50ml) of 40% spirits contains 150-300 calories.

Pure spirits like gin, whiskey, vodka, and tequila are suitable drink choices for people following a keto diet as they are low-calorie and contain zero added sugar and zero carbs. Dry wines are also keto-friendly options as they contain fewer carbs and sugar than dessert wines. For example, 150ml of red wine contains only 3.92g of sugar, and a similar quantity of white wine contains 3.90g of sugar.

Alcohol and decision-making

Alcohol can interfere with your decision-making abilities, making it easier for you to make bad life choices. Even people who uphold the strictest dietary regime while sober have been known to neglect their diets when they've been drinking.

If you're going out for drinks, it's a good idea to check in with yourself. Ask yourself if you're strong enough to hold true to your decisions, even after a few drinks.

The next day, hangover munchies are a real thing. The knock-on effect of over-drinking on your diet can be a major cheat day (or two).

Additionally, alcohol can lower your inhibitions, making it more difficult to resist non-keto temptations.

Frequently asked questions