Alcohol And Keto: What You Need To Know

Alcohol and keto can be a tricky combination. While it is possible to enjoy the occasional drink on a ketogenic diet, it's important to understand how alcohol can impact your progress and make informed choices to minimise negative effects.

The keto diet is a low-carb, high-fat approach that aims to keep the body in a state of ketosis, where it burns fat for energy instead of glucose. Alcohol can disrupt this process, as the liver prioritises metabolising it over burning fat. This means that while you may not be kicked out of ketosis, your weight loss efforts could be slowed.

Additionally, alcohol is often high in calories and can lead to poor food choices, further hindering your progress. It's important to be mindful of your consumption and choose low-carb options like spirits, dry wines, and light beers. Even then, moderation is key, as excessive alcohol intake can have negative health consequences.

So, while it's possible to enjoy an occasional drink on keto, it's important to be mindful of the type of alcohol, your consumption, and how it fits into your overall diet and health goals.

Alcohol and ketosis

It is possible to drink alcohol and remain in ketosis, but it will have an impact on the process. Alcohol is not a healthy food, and while the occasional drink is fine, it can derail your weight loss efforts over time. Alcohol can also lower your inhibitions, making it harder to resist non-keto temptations.

How Ketosis Works

The keto diet is a low-carb, high-fat diet that puts your body into a state of ketosis, where it burns fat for energy instead of glucose. When you don't eat carbs, your body doesn't have any glucose to use for energy. Fortunately, your body has a backup mechanism and will begin to burn fat. This state of burning fat for energy is called ketosis.

Alcohol and Metabolism

When you drink alcohol, your body metabolises it, which means it breaks it down. Your liver focuses on metabolising alcohol instead of fat. Until all the alcohol has been processed, your body won't produce ketones from fat, slowing down the fat-burning process and potentially your weight loss goals.

Alcohol and Decision-Making

Alcohol interferes with decision-making and can lead to poor dietary choices. Even those with the strictest dietary regime can neglect their diets when they've been drinking. Alcohol can also stimulate appetite, lower inhibitions and increase feelings of well-being and happiness, making it harder to resist unhealthy foods.

Best Alcohol Choices on the Keto Diet

While alcohol is generally not ideal for people on the keto diet, a drink or two is not the worst thing in the world. If you're going to drink, opt for low-carb drinks such as:

• Pure spirits like gin, vodka, tequila, rum and whiskey
• Dry wines, including red, white and sparkling
• Light beers, such as Corona Premier, Miller Lite and Budweiser Select 55

Mixers

When mixing your drinks, opt for low-carb mixers like:

• Diet soda
• Soda water
• Sugar-free tonic water
• Diet cola
• Sugar-free tonic
• Diet ginger ale

Things to Remember

• Alcohol is high in calories, so if you're counting calories, take this into account.
• Alcohol can lead to weight gain and throw off the benefits of being in ketosis.
• Alcohol can lead to the development of serious mental and physical health problems.
• Alcohol can affect your sleep, and this may be exacerbated when combined with the keto diet.
• Alcohol can dehydrate you, and this may intensify keto flu symptoms.

Alcohol's impact on weight loss

Alcohol can have a detrimental effect on weight loss, especially for those on the keto diet. While it is possible to drink alcohol and remain in ketosis, it can slow down the process. This is because the liver metabolises alcohol before fat, which is the body's primary energy source when in ketosis. As such, drinking alcohol can stall weight loss goals.

Alcohol and Metabolism

Alcohol can change your metabolism and how your body prioritises burning energy sources. Alcohol produces byproducts such as acetaldehyde, acetate, and phosphatidyl ethanol, which are toxic. The body targets these compounds to be burned, prioritising them over glucose and lipids. This means that the body will focus on burning these toxic compounds before returning to burning fat. Regular alcohol consumption can therefore promote fat storage and weight gain.

Calories in Alcohol

Alcohol is high in calories, and a single drink can contain as many calories as a whole meal. Alcohol is also known as 'empty calories' as it provides energy with no essential nutrients. Over time, this can lead to nutritional deficiencies and weight gain.

Alcohol and Decision-Making

Alcohol is well-known for reducing inhibitions and willpower, which can lead to poor dietary choices. This can include overeating or choosing unhealthy foods, which can impact weight loss.

Alcohol and Appetite

Alcohol can also stimulate appetite, leading to increased food consumption and a higher calorie intake.

Alcohol and Keto

For those on the keto diet, alcohol can be particularly problematic. As the keto diet is a low-carb, high-fat diet, many forms of alcohol are not suitable. Beer, for example, is high in carbohydrates and will quickly kick you out of ketosis. Even low-carb alcoholic drinks can stall weight loss as the body prioritises metabolising alcohol.

Best Alcoholic Drinks for Keto

If you are on the keto diet and want to drink alcohol, it is best to choose pure spirits such as vodka, gin, tequila, rum, and whiskey, which are all zero-carb options. Dry wines are also a relatively low-carb option, with around 2-4 grams of carbs per small glass. Light beers are another option, with some containing around 3 grams of carbs per can.

Worst Alcoholic Drinks for Keto

The worst alcoholic drinks for the keto diet are those high in carbs and sugar. This includes mixed drinks with fruit juice or soda, flavoured hard liquor, and cocktails. These drinks are likely to kick you out of ketosis and should be avoided.

Takeaway

While it is possible to drink alcohol and remain in ketosis, it is important to be mindful of the type of alcohol and its impact on weight loss. Alcohol can stall weight loss by changing metabolism, providing empty calories, and reducing inhibitions. For the keto diet, it is best to choose zero-carb alcoholic drinks and avoid high-carb options.

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. Watching how much you drink can help you lose weight or maintain a healthy weight. Cocktails mixed with soda, juice, cream, or ice cream can have especially high-calorie counts.

The calorie content of alcoholic drinks varies depending on the type of alcohol, the amount of residual sugar from fermentation, and whether the drink contains added sugar or flavourings. Pure spirits like gin, whiskey, vodka, and tequila are suitable drink choices for people following a keto diet. These drinks are low-calorie and contain zero added sugar and zero carbs. You can drink them plain or mix them with low-carb mixers like soda water, diet soda, or sugar-free tonic water.

A standard glass of wine can contain up to 158 calories, and some pints of stronger lager can contain up to 222 calories. A 50ml glass of 17% cream liqueur can contain 200 calories, while a standard 275ml bottle of 4.5% alcopop contains around 150 calories. A large measure (75ml) of 17.5% fortified wine can contain up to 180 calories, and a double measure (50ml) of 40% spirits contains around 150 calories.

Beer is typically made from grains and usually has a higher carb count than straight liquor or wine. However, there are some light beers, such as Corona Premier and Miller Lite, which are very low in carbs. These beers typically contain around 2-3.2 grams of carbs per serving.

When it comes to cocktails, the calorie content can vary widely depending on the ingredients used. Cocktails mixed with soda, juice, cream, or ice cream can have especially high-calorie counts. For example, a piña colada can contain up to 650 calories, while a Long Island Iced Tea can contain up to 285 calories.

Alcohol and decision-making

Alcohol is known to impair decision-making abilities, even for those who uphold the strictest dietary regimes while sober. It is easier to make bad life choices and neglect diets when drinking. If you are going out for drinks, it is a good idea to check in with yourself and be honest about whether you will be able to stick to your dietary decisions.

The next day, hangover munchies are a real phenomenon, which can lead to a major cheat day or two. Alcohol can also stimulate appetite and lower inhibitions, which might lead to overeating or making poor food choices.

If you are going to be drinking alcohol while on the keto diet, it is recommended to opt for low-carb options like spirits or dry wines and avoid sugary mixers or cocktails. It is important to remember that moderation is key.

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, putting fat burning on hold. The liver can safely metabolize about one drink per hour. After that, you risk feeling other side effects, such as loss of coordination, trouble concentrating, and raised blood pressure.

Alcohol and the Keto Diet

Alcohol can interfere with the keto diet in a couple of ways:

• Mixed drinks with too much sugar can throw you out of ketosis.
• Consuming too much alcohol might lead to a loss of self-control and result in eating excess carbs.

Best Alcoholic Drinks for the Keto Diet

• Straight liquor (vodka, gin, tequila, whiskey, and rum)
• Dry wines (red, white, and sparkling)
• Light beers (Corona Premier, Miller Lite, Budweiser Select 55, etc.)
• Cocktails with low-carb mixers (diet soda, soda water, sugar-free tonic water, diet cola)

Alcohol's effect on ketosis

Yes, you can drink alcohol while following a keto diet, but it is important to be mindful of the type of alcohol and its potential impact on your progress. Alcohol can affect your body differently when you are in ketosis, and certain drinks may be more likely to knock you out of this state.

Alcohol and Ketosis

When you are on a keto diet, your body is in a state of ketosis, burning fat for energy instead of glucose. Alcohol can interfere with this process, as your liver prioritises metabolising it over breaking down fat. This means that although you may not be kicked out of ketosis, your weight loss efforts could be slowed down.

Best Alcoholic Drinks for Keto

Pure spirits such as vodka, gin, tequila, rum and whiskey are carb-free and good options for keto. Dry wines are also relatively low in carbs, with around 3-4 grams per glass. Light beers are another option, with some containing as little as 2-3 grams of carbs per can.

Worst Alcoholic Drinks for Keto

Mixed drinks with fruit juice or soda, flavoured hard liquor, and anything else high in carbs or sugar should be avoided. These drinks are likely to kick you out of ketosis. Cocktails, mixed drinks and regular beer are often high in carbs, providing over 10 grams per serving.

Tips for Drinking on a Keto Diet

• Drink in moderation. One to two drinks on occasion is generally fine, but it's important to listen to your body and not overdo it.
• Choose low-carb options like spirits, dry wines and light beers.
• Avoid sugary mixers and opt for low-carb alternatives like soda water, diet soda or sugar-free tonic water.
• Be aware that alcohol can affect your decision-making, making it harder to stick to your keto diet.
• Alcohol can negatively impact sleep quality, so it's best to avoid drinking too close to bedtime.
• Both alcohol and keto can be dehydrating, so make sure to drink plenty of water.

Frequently asked questions