There seems to be some confusion if not down-right controversy regarding drinking alcohol on a ketogenic diet. First off, can you drink alcohol on keto? Technically, YES...but there’s a catch. Before pouring yourself a glass, or grabbing a pint at the pub, let’s go over some practical information, tips and tricks to ensure you have all the information you need to enjoy some cocktails, AND stay in ketosis. As always, please drink responsibly and NEVER drink and drive. CHEERS!
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If it’s unrealistic to cut out booze completely on your keto journey, you should at least have a solid plan! Below are 6 Tips for Drinking Alcohol on Keto:
WHAT TO DRINK
There are many different drinks you can consume on keto, but just like with food - carbs count and sugar should be avoided. When it comes to choosing what type of alcohol to drink on keto, spirits or “straight-up liquor” is the best choice. Vodka, Gin, Rum, Tequila or Whiskey all contain 0 net carbs and minimal calories. If you’re not into shots of hard liquor, or drinking it “on the rocks” (*personally tries not to gag even thinking about it*) then you must be mindful of mixers. Craft cocktails often contain simple syrups, or fruit juices full of sugar. Soda water with fresh citrus, fresh herbs, or water enhancers are a great option, as well as diet sodas.
For the wine drinkers out there, rejoice! You can still consume wine in moderation on keto, but you must be vigilant about your wine selection. Most wines still contain some residual sugars leftover from the production process - wine is made from sugary grapes, after all! Stick to dry wines like Merlot, Cabernet Sauvignon and Chardonnay. Sparkling wines marked with “Brut” also tend to be low in sugar. Avoid all dessert wines, and higher sugar wines like Shiraz and Zinfandel. Carb counts can range anywhere between 1-5g net carbs per glass, even for dryer wines, so do your research ahead of time if possible. Another great tip is to add soda water and make a wine spritz to lower the carb and calorie count, while still enjoying a refreshing drink.
Low carb beers are also an option in moderation. Some people may describe the taste as “beer flavoured soda water”, but HEY - you’ve got goals to achieve and sipping on heavy stouts and craft beer isn’t going to get you there! Once again it is important to do your research ahead of time to select the lowest carb and calorie count as possible. Most low carb beers range between 3-5 net carbs per serving, so being mindful of quantity is also important.
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TRACK WHAT YOU DRINK
If you’re serious about losing weight and reaching your goals, tracking what you drink is just as important as tracking your food macros. It can be extremely an eye-opening process to truly know how many carbs and calories you are consuming just from alcohol alone. It can help increase your awareness to ensure you practice moderation, and keep you moving forward with your weight loss goals.
ACCEPT THAT ALCOHOL WILL SLOW DOWN WEIGHT LOSS
Drinking alcohol on keto will not ruin all of your progress, but it will slow it down. Your body treats alcohol like a toxin that it wants to get out of its system A-SAP. What that means is, it will redirect ALL of its effort to burn through the booze, before it will go back to burning fat from your body. So while you can technically enjoy a glass of wine per day if it fits into your macros, you will also be stalling your weight loss potential on a daily basis too. Until that alcohol has been eliminated from your system, your weight won’t budge. It’s best to reserve alcohol for special occasions or a once in a while treat if your main priority is healthy weight loss.
YOUR TOLERANCE MAY BE LOWERED
It is imperative to be aware that living a keto lifestyle can lower your tolerance to alcohol. Without all the higher carb foods in your diet to slow down the absorption of alcohol, it may hit you harder and faster than you’re used to. You definitely need to be careful that you may be intoxicated with less alcohol than expected, especially if you plan on driving. It has been noted that even when you have not had much to drink, the ketones in your breath can make you blow over in a breathalyzer as well. Be mindful, be cautious, and drink safely in moderation.
YOUR HANGOVERS MAY BE WORSE
The importance of water on a ketogenic diet can not be emphasized enough. Carbs hold onto water, and when we limit them on keto we increase fluid loss and urination. So naturally, it makes sense that when you consume alcohol you are even more likely to become dehydrated and experience electrolyte imbalance causing more severe hangovers. Drink a glass of water between every alcoholic drink if possible throughout the night. But your absolute best bet to ward off any hangover potential is to drink electrolytes right before bed.
GRAB YOUR FREE DAILY KETO HABIT CHECKLIST BELOW!
HAVE KETO-FRIENDLY FOODS READY
Drinking alcohol often lowers our inhibitions making it more difficult to resist any high carb temptations. In some people, alcohol may also trigger cravings which combined with the lowered inhibitions can lead to binge-eating on carbs. Before you drink, make sure you’re stocked up on some keto snacks and foods that will keep you on track. As mentioned above, be sure to also prepare a satisfying keto friendly meal that can help fix any potential hangover, without relying on any greasy or sugary carbs.
There’s nothing wrong with enjoying some drinks from time to time on keto, especially if it helps keep keto sustainable for you long term. Just be sure to drink safely, responsibly, and understand there may be some unwanted consequences like bad hangovers and slowed weight loss. If you want help with practical and customized keto coaching that suits your lifestyle and will get you the results that you deserve, reach out to me at theketolisticcoach.com to learn more.
