Keto And Alcohol: Weight Loss Friends Or Foes?

The ketogenic diet, or keto, is a low-carb, high-fat, and high-protein diet that aims to force the body to use fat as its main source of energy instead of glucose. While it is possible to drink alcohol and stay in ketosis, alcohol can slow down the rate of ketosis. This is because the liver processes alcohol as quickly as possible, meaning it is used by the body before other nutrients, including fat. This slows the process of converting fatty acids to ketones. Additionally, many alcoholic drinks are loaded with carbohydrates, which can cause the body to leave the state of ketosis. However, some types of alcohol, such as clear liquors like vodka, gin, or tequila, are low in carbohydrates. It is important to note that even if alcohol is consumed in moderation and does not knock the body out of ketosis, it can still impact weight loss progress by providing extra calories.

Alcohol interrupts ketosis and adds extra calories

Alcohol can interrupt the ketosis state and add extra calories to your diet. This is because alcohol is treated by the body as a toxin, which it will try to get rid of as soon as possible. This means that alcohol is used by the body before other nutrients, including fat, which slows down the process of converting fatty acids to ketones.

When you are in ketosis, alcohol hits your system faster and stronger than it would if your body was housing more carbohydrates. This means that your alcohol tolerance is lower when you are in ketosis. As a result, drinking alcohol can slow down your rate of ketosis.

Alcohol 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.

Alcohol is also calorie-dense, and these calories count towards your total daily intake. Therefore, drinking alcohol can make it harder to maintain a caloric deficit, which is essential for weight loss.

Drinking alcohol will slow down weight loss

Alcohol Interferes with Ketosis

The keto diet is a low-carb, high-fat diet that forces your body to burn fat for energy instead of glucose. This state is called ketosis, and it's crucial for weight loss on the keto diet. However, alcohol can interrupt ketosis. When you drink alcohol, your liver prioritises processing it as quickly as possible, which means it gets used by the body before other nutrients, including fat. This slows down the process of converting fatty acids into ketones, which is the key mechanism of the keto diet.

Alcohol Adds Extra Calories

Alcoholic drinks, especially those with mixers, can be loaded with carbohydrates and calories. These extra calories can hinder weight loss, as they contribute to your daily calorie intake. Even if you're in a caloric deficit, the additional calories from alcohol can slow down your progress.

Alcohol Affects Your Inhibitions and Increases Cravings

Alcohol lowers your social inhibitions, which can make it harder to resist non-keto temptations. You may find yourself more likely to overeat unhealthy, high-calorie foods after a few drinks. This can lead to a higher overall calorie intake and slower weight loss.

Alcohol May Lead to Worse Hangovers

Following a strict keto diet can lower your alcohol tolerance and make hangovers worse. When your body is in ketosis, alcohol hits your system faster and stronger, and your tolerance decreases significantly. As a result, you may experience more intense hangover symptoms, which can disrupt your daily routine and affect your ability to maintain a healthy diet and exercise regimen.

Tips for Managing Alcohol Consumption While on Keto:

• Choose lower-carb drink options, such as pure spirits like whiskey or vodka, or dry red wines.
• Avoid sweet drinks and cocktails, as they often contain high amounts of sugar and carbohydrates.
• Be mindful of your calorie intake and track your drinks to ensure they fit within your daily calorie allowance.
• Stay hydrated by drinking plenty of water before, during, and after consuming alcohol.
• Be aware that alcohol may lower your inhibitions and increase cravings for unhealthy foods.

Alcohol lowers your tolerance

When you're on a keto diet, your body enters a state of ketosis, where it burns fat for energy instead of glucose. To reach and maintain this state, you need to drastically reduce your carbohydrate intake. Typically, people on a keto diet aim for fewer than 20 to 50 grams of carbohydrates per day.

Alcohol can interrupt the state of ketosis and slow down your weight loss progress. While it doesn't kick you out of ketosis, it does impact it. The liver processes alcohol as quickly as possible, which means it is metabolised before other nutrients, including fat. This slows down the process of converting fatty acids into ketones, which is the basis of the keto diet.

Additionally, alcohol is a toxin, and your body will prioritise getting rid of it. This means that when you drink alcohol, your body will use it as an energy source instead of fat, essentially halting fat metabolism until the alcohol is broken down. Alcohol is converted into acetate by the liver, which is then used as an energy source by the body. So, while you will continue to produce ketones and remain in ketosis, the process is slowed down.

The ketogenic diet itself also lowers your alcohol tolerance due to low glycogen levels. Glycogen is a stored form of carbohydrates, and during ketosis, there are very low levels of it. With fewer substances to absorb alcohol, your tolerance decreases. Carbohydrates can also reduce blood alcohol levels, so in ketosis, alcohol reaches your bloodstream quicker and is processed more rapidly, further reducing your tolerance.

If you're following a keto diet, it's important to understand how alcohol can affect your progress. While you can still drink alcohol and lose weight, it may be slower, and you may experience stronger hangover effects.

Drinking may make it harder to resist non-keto temptations

Drinking alcohol while on a keto diet will not kick you out of ketosis, but it will slow down your rate of ketosis. This is because the liver treats alcohol as a toxin and will work to get rid of it as soon as possible. This means that the liver will process alcohol before all other nutrients, including fat, slowing down the process of converting fatty acids to ketones.

Additionally, alcohol can lower your inhibitions, making it more difficult to resist non-keto temptations. Dr Anthony Gustin, DC, MS, wrote on Perfect Keto that "you'll be more likely to overeat unhealthy foods since your inhibitions are lowered. This can make your stomach seem like a bottomless pit, scrounging for more calories as soon as you finish your first drink".

If you know that drinking gives you the munchies, it might be a good idea to opt for water instead to avoid caving in to temptation.

Alcohol can cause worse hangovers

Firstly, a ketogenic diet is a natural diuretic, meaning your body gets rid of excess water. When you drink alcohol, the same thing happens, and you start urinating more frequently. This combination of diuretic effects can lead to severe dehydration, a major cause of hangover symptoms. Therefore, it is crucial to stay hydrated and drink water or electrolytes while consuming alcohol on keto.

Secondly, alcohol disrupts the state of ketosis, which is central to the keto diet. Ketosis occurs when your body burns fat instead of carbohydrates for energy. Alcohol provides an alternative energy source, causing your body to prioritise metabolising it over burning fat. This interruption of ketosis can slow down your weight loss progress.

Additionally, the keto diet lowers your alcohol tolerance. With low glycogen levels, there are fewer substances in your body to absorb alcohol, leading to quicker intoxication and potentially worse hangovers.

The severity of hangovers can also be influenced by the type of alcohol consumed. Darker alcoholic beverages like bourbon and red wine contain higher levels of congeners, chemicals that give distinct flavours but may worsen hangovers.

To minimise the risk of severe hangovers while on keto, it is important to drink in moderation, stay hydrated, and avoid drinking on an empty stomach. Consuming a keto-friendly meal before drinking and choosing low-carb drink options can also help.

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