Friday, June 17, 2022

Can You Drink Rum On Keto

Drinking On The Keto Diet


You dont have to avoid all alcohol in order to stay in ketosis. With the right choices, its quite possible to enjoy a drink or two and stay on the keto diet.

Some alcoholic drinks can fit into a healthy ket diet, while some over-the-top mixed drinks contain massive amounts of sugar. In short:

  • Pure spirits like vodka and whiskey contain zero carbs
  • Wine is much lower in carbs than beer.
  • Watch out for sugar in drink mixers.

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Eating Too Much Protein

Protein is a very important macronutrient which most people dont get enough of.

It can improve feelings of fullness and increase fat burning better than other macronutrients .

Generally speaking, more protein should lead to weight loss and improved body composition.

However, low-carb dieters who eat a lot of lean animal foods can end up eating too much of it.

When you eat more protein than your body needs, some of its amino acids will be turned into glucose via a process called gluconeogenesis .

This can become a problem on very-low-carb, ketogenic diets and prevent your body from going into full-blown ketosis.

According to some scientists, a well-formulated low-carb diet should be high in fat and moderate in protein.

A good range to aim for is 0.70.9 grams of protein per pound of body weight .


Excessive protein consumption on a low-carb diet can prevent you from getting into ketosis.

Recommended Reading: Crown Russe Vodka Alcohol Percentage

How Much Alcohol Can You Drink On Keto

You can drink alcohol while following a keto diet, but there are some tips you should know. The keto diet can be accompanied by a small amount of alcohol. Try to limit the number of low-carb drinks you consume to one or two. You should be cautious of sugary mixers and sodas when you drink liquor most contain zero net carbs.

What Are The Best Alcohols To Drink On Keto

11 Keto Alcohol Drinks for a Safe Keto Diet

Since not all alcoholic beverages are created equal when it comes to sugar content, there are definitely some better choices you can make if your goal is to stay in ketosis.

Steering away from beer and sugary drinks are your best bet. Pure alcohol products like rum, vodka, gin, tequila and whiskey all contain no carbs, says Jonathan Valdez, RD, owner of Genki Nutrition and spokesperson for New York State Academy of Nutrition and Dietetics. Even though hard liquor is made from natural sugars (grains, potatoes, and fruits, during the fermentation and distillation process, that sugar is converted into ethyl alcohol instead of glucose, Valdez explains.

These are the best alcohols to drink on keto based on calorie and carb content, according to Valdez:

  • Tequila
  • Whiskey
  • Gin
  • Vodka/soda
  • Gin and slimline tonic
  • Vodka martini
  • Rum
  • Red wine
  • White wine
  • Champagne or sparkling wine

But its not just the alcohol itself you should be paying attention to. Mixers can easily kick you out of ketosis.

According to Valdez, these are the best mixers to use if youre on keto:

  • Seltzer/club soda
  • Crystal Light drink mix

Also Check: Veil Whipped Cream Vodka Recipes

What Is The Best Rum And Coke Ratio

There more than likely is a perfect ratio of rum to coke for this cocktail.

However, it is important to make this recipe your own, meaning you can find your perfect ratio. Of course, we provide a recipe and recommendation, but you can find your ideal portions.

The good news is, using these ingredients, you can basically create whatever ration you want without having to worry about adding carbs.

Drinking Alcohol On Keto Can Make You More Intoxicated

As we looked at earlier, when you consume alcohol your liver prioritizes ethanol metabolism over ketosis and gluconeogenesis (the process of turning protein into carbohydrates. The brain will receive less glucose and more acetone, leading to stronger and faster intoxication.

While eating lots of carbs can slow down alcohol absorption, on keto you dont have that option. So it might be good to plan on drinking less and paying closer attention to how you feel after your first drink.

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Can You Consume Beer While On Keto

Sticking to the keto diet doesn’t mean giving up your favorite drinks, but it will require making some adjustments. Choosing alcoholic beverages with fewer carbs will help you remain within daily limits and still enjoy a good can every once in a while.

If you’re following a keto diet, it’s vital to avoid high-carb drinks. A typical daily allowance is 20-50g of carbohydrates per day, and even then, there are limits as to what can be consumed in meals or drinks. Some types of keto diet even suggest that you should not drink alcohol on keto.

However, if it fits your daily carb intake limit, it is possible still to drink some low-carb alcoholic beverages for that day.

Additionally, suppose you are using the keto diet to treat a medical condition like diabetes. In that case, not consuming alcohol on the keto is a must. In such cases, it is essential to talk with and consult your doctor about your keto diet and the food and drink that should be avoided.

Keto Alcohol: Your Guide To Drinking On The Keto Diet

Can You Drink Alcohol On Keto?

Is it okay to drink alcohol on the keto diet? In short, yes as long as you drink alcohol in moderation. Having one or two keto-friendly drinks wont kick you out of ketosis. The trick is knowing what types of alcoholic drinks are keto-compliant, and what types of drinks to avoid on the keto diet.

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What Alcohol Can You Drink On Keto

So, what drinks are ok on keto? There are a few different categories of low carb alcoholic drinks and keto friendly alcohol drinks:

  • Hard Liquor Vodka, rum, tequila, gin, brandy, whiskey, etc. Most of these have 0 carbs, which is great, but you need to be careful with what you mix them with.
  • Dry Wine Dry red wine, dry white wine, dry rose wine, dry sparkling wine, etc.
  • Light Beer Most light beers are fine, but you can look up the carb counts of your favorite brands.
  • Light Seltzers These are basically spiked flavored seltzer water, with no sugar added.

What Does Captain Morgan Spiced Rum Taste Like

Take a sip and lift it to your nose, just the way the Captain did when he first created his sumptuous spiced spirit drink. Youll taste notes of rich vanilla, brown sugar, warming spices with just the hint of oak. They all combine for balance, a smooth finish and the perfect drink for buccaneers and landlubbers alike.

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Keto Lemon Drop Vodka Martini

If youve never had a lemon drop vodka martini it is a lot like a cosmopolitan without any of the added sugar.

This drink is a surefire way to impress your friends at a gathering and it will be great for socializing with coworkers too.

To make this keto alcoholic drink, just add a shot of vodka, lemon juice, and a sugar-free sweetener into a shaker filled with ice.

Shake until mixed and strain into a martini glass.

Add a lemon slice or twist as a garnish to really make you feel like youre drinking out but in the comfort of your home.

This drink is sour so anyone who enjoys that flavor will absolutely fall in love with this drink.

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Top 5 Keto Alcoholic Drinks

If youre still wondering how to include alcohol in your keto diet, were going to wrap this up with our top 5 favorite keto alcoholic drinks.

  • Champagne or sparkling wine one glass contains about 2 grams of net carbs and 95 calories.
  • Nothing says celebration like a glass of bubbly! Although Champagne can be very expensive other kinds of sparkling wines or Cava come in a variety of prices and can be enjoyed as an aperitif, with your food or as a stand-alone drink.

  • Dry wine red or white one glass contains about 2 grams of net carbs and 120 calories.
  • There must be a reason why humans have been drinking wine for thousands of years. One of them is probably that it tastes really good with food. Ben Franklin even called wine constant proof that God loves us. Fortunately, drinking an occasional glass of dry wine is fine on a low-carb diet.

  • Vodka & Soda one long drink contains 0 grams of carbs and 115 calories.
  • A vodka & soda or gin & soda is your drink if you want to skip sugar and artificial sweeteners. This sparkling drink with vodka, soda, lime and ice tastes way better than it might sound.

  • Whiskey one drink contains 0 grams of carbs and 115 calories.
  • Even though whiskey is made from various forms of grains, its zero carb and gluten free. It comes in many different classes and types. Too much ice can kill the flavor but serving it with a little dash of water can actually enhance the flavor.

  • Dry Martini one cocktail contains 0 grams of carbs and 115 calories.
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    What Alcohol To Avoid On Keto

    And here is a list of NOT keto friendly alcohol drinks:

    • Most mixed drinks Anything with simple syrup, agave, margarita mix, sweet & sour mix, vermouth, etc. Most mixed drinks will fall into this category.

    TIP: If you want to make a keto drink with simple syrup, use this keto simple syrup recipe instead, or get my premade Wholesome Yum Keto Simple Syrup below.

    Does Alcohol Affect Ketosis Positively

    Low carb Keto Mulled Wine Recipe – PLUS – Can you drink alcohol on Keto?

    If youve ever heard the phrase drinking increases ketosis, youre only getting half the story.

    A small study from 1970 illustrated how alcohol consumption and a high-fat diet increased ketonuria aka more ketones were found in the volunteers urine. Heres the scientific explanation: Researchers theorized the ketonuria was caused by a delayed change in intermediary metabolism from alcohol-induced glycogen depletion.

    The bottom line: Drinking alcohol on the keto diet might result in a quick burst of ketone activity, but your liver will eventually start to use alcohol for energy instead of fat. That means less fat-burning over time.

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    Rum Begins With Sugar Cane Which Is Pressed To Extract The Water And The Sugar Juice

    Some producers use this sugar cane juice as the base of their rum while others boil the juice further to create either a cane syrup or molasses. The juice, syrup or molasses is combined with water and yeast and fermented for as little as a day to upwards of two weeks. Then Magic! The yeast eats all the sugar leaving the producer with pure alcohol. The alcohol is then distilled and aged. Its the blending process that can cause some skepticism on whether the rum is truly sugar free. If the producer is going to add sugar or additives, it will be at this time.

    Unfortunately, most producers are not forthcoming as to whether they add anything back into the rum during the blending process becausewe put simply, they are not regulated by their country to do so. Regulations run the gamut from zero requirements to requiring minimum aging time. Jamaica is one of the few countries where its illegal to adulterate rum without the permission from the government.

    So How Can You Have Alcohol On Keto

    Despite the warnings above, you can still enjoy alcohol on a low carb diet. As cliche as it sounds, the key is to do drink responsibly.

    Here is how to drink alcohol on keto:

    • Drink in moderation. Theres no reason to miss out on an occasional drink when you are out, but limit it to one or two. This will not only keep carbs and calories in check, it will also decrease the chance of stalling weight loss or a hangover the next day.
    • Drink plenty of water. Aim for a glass of water for every drink you have, and an extra one before bed. This will reduce dehydration and youll be less likely to get a hangover.
    • Choose low carb drink options. I covered low carb alcohol choices at a bar above, but if you miss classic sugar-laden mixed drinks, check out the list below for low carb drink recipes to make at home.

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    What Else Can I Drink On Keto Besides Water

    Thankfully, there are still plenty of options for beverages you can enjoy and still remain in ketosis, which are really any low-to-no carb drinks, says Tewksbury, such as:

    • Coffee
    • Seltzers
    • Fruit-infused waters
    • Unsweetened teas

    The bottom line: You can drink alcohol on keto if you do so in moderation and go with unsweetened alcoholic beverages that are low in carbohydrates.

    Keto Diet And Alcohol: The Best And Worst Drinks To Choose

    Keto Alcohol Guide and 5 Best Alcoholic Drinks

    The ketogenic diet is a low-carb, high-fat diet used by many people to lose weight and improve health.

    It typically requires careful planning so that you stick within your daily carb allotment and keep your body in ketosis. This may mean giving up sweets, snacks and other high-carb indulgences like soft drinks and alcohol.

    However, there are plenty of low-carb alcoholic beverages that you can enjoy in moderation even on a keto diet.

    This article gives you the best and worst alcoholic drinks to choose on the keto diet.

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    Reduced Alcohol Tolerance And Hangovers

    Have you ever heard the advice to not drink on an empty stomach, or to eat starchy carbs before an evening of drinking?

    Eating a carb-heavy meal before drinking can keep you from getting drunk too quickly. By the same logic, following a strict keto diet can lead to becoming intoxicated more quickly and suffering a worse hangover.

    On the keto diet, you may feel drunker, faster. Without the carbs and glycogen stores, the alcohol hits your system faster and stronger. When on a keto diet, most people need significantly less alcohol to get intoxicated.

    Some people also experience a worse hangover on the keto diet. To avoid this, make sure to stay hydrated. Make sure to drink plenty of water at least one large glass of water for each alcoholic drink you consume.

    Does Alcohol On Keto Offer Any Health Benefits

    Though there havent been any studies exploring possible benefits of drinking alcohol on keto, there is evidence that moderate consumption of alcohol may offer some health benefits to some people.

    Studies show that for women, moderate alcohol consumption can lower fasting insulin and glycemic levels, especially if consumed in the evening. These studies also tell us that moderate alcohol consumption does not lead to an increase in blood sugar for both men and women.

    A 2006 study found that women drinking red wine at least once per week were 16% less likely to get diabetes than women who drank less regularly.

    These outcomes occur because the liver prioritizes the metabolism of alcohol over complex carbs into blood sugar. So when on a low-carb, no-sugar keto diet, these effects are questionable.

    However, It should also be noted that the alcohol-diabetes link has a serious limit. A 2009 study found that consuming more than 4 glasses of beer or wine per day for women and 4.5 for men, doubled the risk of type 2 diabetes.

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