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Alcohol And The Keto Diet: 7 Things You Need To Know
This guide is written by Anne Mullens and was last updated on June 17, 2022. It was medically reviewed by Dr. Michael Tamber, MD on November 30, 2021.
The guide contains scientific references. You can find these in the notes throughout the text, and click the links to read the peer-reviewed scientific papers. When appropriate we include a grading of the strength of the evidence, with a link to our policy on this. Our evidence-based guides are updated at least once per year to reflect and reference the latest science on the topic.
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Moderate alcohol intake has been linked to lower risk of heart disease in several clinical trials and observational studies:
Which Alcohol Is Least Harmful To Your Liver
Take a look at this list of the least-damaging alcoholic drinks from Legends at White Oak to help you drink consciously.
- Red Wine.
- Gin & Rum & Vodka & Whiskey.
What alcohol has the lowest calories and carbs? The Bottom Line
Wine, light beer and pure forms of alcohol such as whiskey, rum and gin offer few or zero carbs per serving and are easily paired with low-carb mixers like seltzer, diet soda or sugar-free tonic water.
What alcohol does to your metabolism?
Alcohol also appears to increase metabolic rate significantly, thus causing more calories to be burned rather than stored in the body as fat .
What alcohol does to your body after 40? Drinking too much alcohol over a long time can: Lead to some kinds of cancer, liver damage, immune system disorders, and brain damage. Worsen some health conditions like osteoporosis, diabetes, high blood pressure, stroke, ulcers, memory loss and mood disorders.
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The Health Risks & Potential Benefits Of Alcohol
Alcohol itself is generally not considered to be a healthful substance.
Excessive intake can reduce fat burning , is linked with increased abdominal fat , and can potentially contribute to numerous long-term health risks .
That being said, you might have heard of the potential benefits of the occasional drink. Some studies even suggest an inverse relationship between light to moderate drinking and heart attack risk and death from all cardiovascular causes in certain populations .
This may seem confusing at first, but as the Harvard School of Public Health note:
The risks exceed benefits until middle age, when cardiovascular disease begins to account for an increasingly large share of the burden of disease and death.
A few more important takeaways from the same source:
While You Are Looking For Low
While you are taking so much care of what you eat and how you consume your daily foods, then grab an effective fitness journal to keep the progress report of your fitness.
The fitness journal helps you keep track of your body weight and measurements in the easiest way possible and motivates you to stay fit and shed off your extra body weight as fast as possible.
What are the keto alcohol drinks to consume?
- Easy keto rum punch
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 .
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Low Carb Keto Cocktail Recipes
Now that you know everything you need to know about keto alcohol, Im excited to share some low carb alcoholic drinks that you can make at home!
These keto friendly, low carb alcoholic drink recipes are all naturally low in sugars and super easy to make:
Low Carb Keto Mojito Recipe
If you enjoy a nice drink every now and then, then youre going to absolutely love this sugar-free keto mojito recipe since its 100% keto-approved. The recipe combines vodka with lime juice and fresh mint to make a mojito that manages to stay keto while still offering up a distinctive taste thats sure to satisfy even the most picky of mojito fans.
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How Can I Drink On Keto In A Healthy Way
Now weve covered some of the reported health benefits of drinking alcohol on Keto, and explained the negative effects on your Keto lifestyle.
The decision is yours, so if you decide to drink alcohol on Keto, here are some ways you can ensure it is not doing too much damage.
- Track Alcohol Intake: Tracking your alcohol intake can be a useful way of making sure that it doesnt have too much of an impact on weight loss efforts. You can track your alcohol intake by using the My Fitness Pal food diary app. Alcohol is one of the easiest things to track, as its listed in every type of bar and restaurant around you!
- Alternate Alcohol Intake: if you do decide to drink alcohol on Keto, make sure you alternate between alcoholic drinks with water or unsweetened tea/coffee so that you re not getting a big hit of carbs without any other nutrients. Alcohol also dehydrates you so its important to make sure that youre staying hydrated with water too!
- Plan Ahead: If there is alcohol being served at an event or party, do some meal prep before attending and create your own keto-friendly alcoholic drinks using a low carb alcohol mix like Zero Alcohol . This will ensure you have a keto-friendly drink with no added sugars and keep track of your macros.
- Dont binge drink: Alcohol can also trigger emotional eating , so its important that you dont overdo it if youre trying not to gain weight . Keep your drinking in moderation with one or two drinks per night max.
What Alcoholic Drinks Are Keto
There are several alcohols that are fine on a keto diet. The main ones are:
- Wine: Dry Red wines Dry White Wines , Champagne, Prosecco, Dry Sparkling Wine, Dry Rose.
- Light Beer: Be careful here! Non-alcoholic beer is NOT the same as light beer! Only light beer is keto-friendly.
- Hard liquor: Bourbon, Gin, Rum, Tequila, Vodka, Whiskey are all keto-friendly. If you like them in cocktails, read my cocktail section below!
- Dry cocktails: Dry Martini, Dry Manhattan, etc.
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Keto Diet Alcohol Guide
If youre a boozy babe, youre likely to ask the million dollar question: Can I drink alcohol on the keto diet? This keto diet alcohol guide will point you in the right direction.
First, to answer your question: yes, you most certainly can have alcohol on the keto diet.
Thats right, not all booze has carbohydrates in it!
Most spirits have 0 carbs. Take a shot or four two of vodka, tequila, or gin and youre still sitting well below your daily carb limit.
A glass of white wine, like pinot or sauvignon blanc, only has about 3 net carbohydrates per serving.
For the most part, youre SOL with beer due to the gluten and high carb count. Youll see in the table below that you can technically make some light beers fit your macros , but Im going to go ahead and give beer a big thumbs down as a keto-approved beverage.
In fact, I have a whole comprehensive list of alcoholic beverages sorted by carb count at the bottom of this post if you want to jump to the nitty gritty details of alcohol nutrition data.
But before you run off and get white girl wasted with celebratory low carb drinks, theres a few things you should know about drinking alcohol while youre in ketosis.
How Many Carbs Are You Allowed Per Day On Keto Diet
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What Drinks Go With Vodka
Six of the Best Vodka Mixers, According to UsSoda Water. For those moments when you want to drink something that barely tastes like anything and youre fresh out of White Claw, theres the Vodka Soda. Tonic Water. Orange Juice. Half & Half Spindrift. Grapefruit Juice and a Splash of Soda. Lime Juice and Simple Syrup.Sep 11, 2019
What Alcohol Is Best To Drink On A Diet
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Keto Strawberry Lime Rum
This simple drink is sparkling, sophisticated, and full of tart strawberry scrumptiousness.
The Bubly Lime Sparkly Water adds fizz and zest, and the lime and lime juice pile on even more zing.
Youll taste the strawberries, but the rum gets a bit lost under all the other potent ingredients.
Even so, this isnt your typical, sweet strawberry drink. It leans much more towards the sour side. Its still yummy, though.
Raspberry mimosas are show-stoppingly gorgeous bright red and full of delicate bubbles and fresh raspberries.
If you make them right, theyre also low-calorie and low-carb .
It takes 5 minutes to make two drinks, and all youll need are raspberries, dry champagne, raspberry tea, and sugar-free raspberry syrup.
In case you were wondering, yes, theres a strong raspberry flavor in this lovely cocktail.
Is Wine Ok On Keto
Yes, you can drink wine on keto in moderation. Choose dry wines over sweet.
Refer to the table above for wine carb counts based on type.
I personally love natural Dry Farm Wines. They have no sugar and low carbs , low sulfites, no artificial additives, and must pass incredibly strict standards for taste. If you want to try them out, theyre offering my friends a bottle of wine for $0.01 with your first order.
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What Are The Best Alcohols To Drink On Keto
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:
- 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
Blended Or On The Rocks
You can enjoy this keto cocktail either blended or on the rocks. If you love blended drinks, I recommend investing in high powered blender. This will pulverize your ice to create a smooth slushy cocktail. The blender I use is a BlendTec. But you can use any blender to makes your boozey lemonade slushy.
To serve over ice, add ice to a cocktail glass. Follow by 2 oz of vodka and 6 oz of sugar free lemonade. Stir and enjoy!
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What To Do After You Are Done With Keto Diet
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Resources To Help With Alcohol Dependency
If you feel like you may have some dependency on alcohol which may not look like addiction, but perhaps emotional reliance, below are some resources that have helped me in these periods.
- Hello Sunday Morning a great website, app and instagram page to help those trying to drink less. Very positive vibes celebrating the joys of drinking less and a wonderful community!
- Instagram accounts I love filling my instagram accounts with motivating and inspiring posts . Choose some accounts to follow that inspire you and leave you feeling great.
- Annie Grace Annie has books and podcasts on reducing alcohol and enjoying your life, post alcohol. Her book This Naked Mind really helped me understand the true cost of drinking regularly.
Lastly, remember you are not alone on this journey.
Alcohol is one of the biggest costs to our society and there are so many more people affected by this than you may think.
Alcohol is the most commonly used and abused drug so please dont feel like this is your fault it is a product designed to get us hooked and rely on it, just like any other drug.
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