Can I Drink Spirits On Keto
Can I drink whiskey on keto? Does tequila have carbs? Can I have vodka on keto? I hear these questions ALL the time.
Yes, you can. As long as your spirits are not mixed with other sugar-loaded ingredients like fruit juice, syrups, sodas, or energy drinks. Its that simple.
Manufacturing spirits requires the use of carb-loaded ingredients like potatoes , grain , agave , or sugar cane .
But is liquor keto after this process? How can vodka be keto when its made from a very not keto vegetable?
Yes! Because all the carbs in these spirits turn into alcohol during the distillation process and they end up with no carbs left at the end.
Lets have a look at how many carbs you would find in spirits.
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What Alcohol Can I Drink On Low Carb
My favorites when I was younger were either a Beer or a glass of wine. Unfortunately, beer has carbs as does wine. Usually they arenât as good of a choice as a keto friendly cocktail â which to me is 0 net carbs.
- Beer has from 10 to 20 carbs per 12 ounce glass. The very lightest beers can go as low as 2.5 carbs but thatâs unusual
- Red wine has about 2 grams of carbs in 6 ounces.
- White wine has about 1 gram of carbs in 6 ounces.
- Sparkling and dessert wines tend to be high in carbs due to the higher sugar content.
One thing I like to do when out with friends is to order a glass of club soda, a glass of red wine, and an empty wine glass and make my own spritzers â half wine and half club soda. This lets me make my own keto cocktail to sip on for the entire meal and conversation afterwards, but with just a few net carbs.
The Keto Diet Can Reduce Alcohol Cravings And May Even Help Curb Alcoholism
Many people, like Clay, have found the keto diet greatly helped reduce their cravings for both sugar and alcohol and reduced their urge and need to drink. Discussion threads on the popular social media site Reddit have many posts from people who found adopting the ketogenic diet helped them lower their consumption or even kick their alcohol addiction.27
Once you get past the carb addiction and become a fat burner, your body has that other fuel that it can use instead of carbs and ethanol, and because its so satiating, both the carb and ethanol cravings subside, said Rockithound in a Reddit discussion.
Film director Tom Naughton, who made the documentary Fat Head, says that when he was a vegetarian he craved alcohol and had trouble stopping once he started drinking. He lost the craving and desire to drink when he went LCHF. I thought I needed a 12-step program. Turns out I actually needed a medium-rare steak, he says.28
A keto diet may potentially even help alcoholics detox. The US National Institute on Alcohol Abuse and Alcoholism in Bethesda, Maryland is currently in the recruiting stage for a new clinical trial to investigate the use of the ketogenic diet during detox for alcohol dependency.29 Principal investigator Corinde Wiers, PhD, notes that a number of studies and observations on brain energetics suggest that the ketogenic diet is a promising supplementary intervention for alcohol use disorders .30
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Reduces Risk Of Weight Gain
Liquors are, most of the time, associated with the so-called “beer belly.” In a way, it is true, but only cheap beers with high amounts of sugar and calories are responsible for that.
As explained earlier, vodka is commonly made from grains, potatoes, and sometimes grapes. Aside from this, other factors like alcohol level, proofing, and flavoring influence the total amount of calories present in the vodka.
But the approximate amount of calories in vodka, which is 60, is still a significantly lower value than most alcoholic drinks.
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.
Read Also: How Many Carbs Does Flavored Vodka Have
How To Protect Against Over
One way to protect against over-intoxication is to eat a typically satiating high-fat moderate protein keto meal before going out. And if low-carb veggies are part of your keto regimen, dont skimp on the asparagus.
One animal study looking at the protective effects of asparagus against liver damage found that asparagus extract improved antioxidants and several markers of liver function and increased in mice with liver damage.
Two other test-tube studies found that asparagus is a robust source of antioxidants that prevent cell damage caused by excess alcohol consumption.
Helps You Sleep Faster
Like most benefits of alcohol, it can only be achieved when consumed moderately and avoiding consumption of high amounts. When vodka is drunk in moderation, it is shown to help induce sleep and stimulate sleep latency.
Especially for insomniacs, the difficulty of falling asleep is a big problem. For this reason, it is good to drink vodka right before bed to help you fall asleep faster.
But remember to consume only a sufficient amount because drinking more than you should likely result in the opposite effect and reduce your total amount of sleep.
Also Check: How Many Carbs Does Flavored Vodka Have
Fatty Liver Lay Off The Booze Until It Heals
Non-alcoholic fatty liver disease is a huge health epidemic, impacting increasing numbers worldwide including 65 million people in the US alone.15 Research suggests that one of the major contributors is the overconsumption of fructose and sugar sweetened beverages.16 Dr. Evelyne Bourdua-Roy wrote about how common NAFLD is among the patients in her GP practice but also how reversible it is on a low-carb, low-fructose, high-fat, no-alcohol diet in her article How fat is your liver?
Higher rates of non-alcoholic fatty liver disease are very common in people with diabetes, obesity, and polycystic ovarian syndrome.18
On a scan, a fatty liver looks exactly the same, whether caused by chronic alcohol consumption or high-fructose intake in someone who has never touched a drink.19
The takeaway: Anyone with any fatty or fibrotic liver issues should avoid sugar, carbs and alcohol until the liver has healed. If you have liver problems you should avoid alcohol under all circumstances, says Lustig.
Can I Drink Beer On Keto
Yes, you can drink light beer on keto in moderation. There are carbs in beer, but as you can see in the list below, they range from about 2 grams 7 grams, so choose appropriately!
Here are some low carb beer options, perfect for keto:
- Amstel Light 5g net carbs
- Becks Premier Light 3.2g net carbs
- Budweiser Select 55, Budweiser Select, Bud Light 1.9g, 3.1g and 6.6g net carbs, respectively
- Coors Light 5g net carbs
- Heineken Light 6.8g net carbs
- Michelob Ultra 2.6g net carbs
- Miller 64, Miller Chill, Miller Lite 2.4g, 3.2g, and 4g net carbs, respectively
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What Alcohol Is Commonly Drunk With The Keto Diet
If you want to have a drink on the Keto diet, vodka, gin, rum, whiskey, or tequila are your best bets, as they all contain no added sugar. However, they do contain calories. They all contain an average of 100 calories per shot, or 1.5 ounces. Technically, these are all considered Keto alcohol, and having a few mixed drinks made with these combined with mixers that contain zero carbs are an easy way for you to stick to your Keto diet.
Vodka seems to be the most popular alcohol to drink on a Keto diet. You can mix it with plain sparkling water , tonic water, diet soda, or a sugar free flavored sparkling water like La Croix. There are few, if any, calories in soda water or sparkling water, so these can all help to control your carb intake while still allowing you to have a few drinks. A squeeze of one lime or lemon will not add too much sugar, so feel free to add one to your drink for a refreshing accent.
If you are on keto to loose weight do remember that you are usually trying to limit calories. It takes about 500 calories per day either through exercise or cutting back on what you eat to lose a pound a week. Drinking can quickly lead to overconsumption of calories, specifically calories from sugar, which can quickly stop ketosis. Excess sugar can be stored as fat, and can lead to lots of health problems.
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:
- 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.
Read Also: How Much Sugar In Wine Vs Vodka
Keto Diet And Alcohol: Do They Mix
If you love happy hour, youll be pleased to know that you can enjoy alcohol in moderation on the keto diet. There are plenty of low-carb alcoholic drinks that you can choose, so that you can stay on plan.
That said, moderation is key. Make sure to keep your health and weight-loss goals in mind when deciding how much to drink or how often. Drinking alcohol to excess wont help you lose weight any faster!
Here are some quick tips about drinking alcohol on the keto diet.
- Occasional drinking can be compatible with the keto diet.
- Limit yourself to a maximum of one or two low-carb drinks.
- Most liquors contain zero net carbs but watch out for sugary mixers and sodas.
- Wine is generally low-carb, but sweet dessert wines have a lot of sugar and carbs.
- Beer usually has gluten and too many carbs for the keto diet, but some super-light beers are okay.
Read on to learn more about drinking alcohol while on the keto diet, how alcohol can affect ketosis, how alcohol can slow fat burn and weight loss, and the best and worst drinks to have on the keto diet.
Keto Mixed Berries Vodka Cocktail Alcohol Drinks
Need a keto alcohol drink recipe?
Try this low carb keto vodka cocktail.
Mixed berries combine with vodka make for a refreshing drink.
This alcoholic drink recipe is perfect for sipping by the pool, happy hour or parties.
This low carb vodka drink is super delicious and simple to make.
Get ready to mix up the BEST low carb keto vodka cocktail.
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Alcohol Can Stall Weight Loss Even If You Stay In Ketosis
Let me explain how a few low carb vodka drinks can stall weight loss. In a nutshell, your body will prioritize getting rid of the alcohol before it burns any sugar or fat . This means both sugar and fat are more likely to get stored as body fat when you drink alcohol. For more detail, see the Does Alcohol Stop Ketosis? section above.
Eat A Keto Meal Beforehand
Its easy to justify this is a cheat or an easy out, but the truth is you should always be making good sound food choices when possible.
Eating before you drink, much like on a carb diet, can help you to sponge up some of the alcohol and not metabolize it so quickly. And what you eat matters.
If you eat carbs and drink alcohol, youre essentially investing in the worst diet for your health, and you will never feel good about it. Not emotionally, not physically and not the morning afterâ¦
Instead, complement your goals with sound food choices during your downtime. Fat and protein are great options beforehand and can help stabilize blood sugar levels.
If you eat carbs before, during, or after alcohol, they will still kick you out of ketosis. Fats and proteins will make you feel fuller and reduce the urge to snack.
Here are three tips to follow when drinking on a keto diet:
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Best Keto Coffee Creamers
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The ketogenic, or keto, diet is a high fat, very low carb diet that was originally developed to help individuals with epilepsy. It has since been linked to health benefits like weight loss and improved blood sugar control .
To reap the proposed benefits of the keto diet, it typically limits carbs to less than 50 grams of carbs per day .
While coffee itself is keto-friendly, many coffee creamers are not, as they can be high in sugar and carbs. However, that doesnt mean you have to drink your coffee black.
In fact, there are many keto-friendly coffee creamer options that you can buy or make at home. The key is choosing a healthy option thats made with mostly whole ingredients.
Here are the 8 best store-bought and homemade keto coffee creamers.
Price: $$$Available in flavors like vanilla, cacao, cinnamon, salted caramel, and original, Omega PowerCreamers are a good option for individuals who like a little flavor boost to their morning coffee.Made from a base of grass-fed ghee, organic coconut oil, MCT oil, and Stevia, each liquid creamer is sugar-free, preservative-free, dairy-free, and gluten-free.With 14 grams of fat and 0 grams of carbs, one tablespoon of this creamer fits well into a keto diet .
Watch Out For Heavy Pours
At the bar, it can be nearly impossible to know if your whiskey-based cocktail or champagne spritzer is mixed to keto-friendly proportions.
Unless you can watch the bartender make your drink or know the weight of the wine in different glasses, its difficult to know if your serving truly is within your macros.
If you enjoy alcoholic beverages at home, you can monitor your alcohol portions. Develop a habit of measuring the alcohol with a digital food scale as you pour it to keep your portion sizes in check.
Do this enough, and youll be able to gauge whether that glass of white wine at your favorite restaurant came with a heavy pour. If it does, adjust the rest of your macros and account for it in your meal plan.
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Low Carb Keto Cocktail Recipes
Now that you know everything you need to know about alcohol on keto, Im excited to share some low carb keto cocktails 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:
- Keto Skinny Margarita This 5 ingredient skinny margarita low carb, paleo, and naturally sweetened.
- Keto Mudslide You wont believe that this dessert drink is keto-friendly!
- Skinny Raspberry Lime Rickey This beautiful cocktail has just 16 calories and 4 grams of carbs per serving.
- Low Carb Margarita Sorbet The perfect summer dessert for a Mexican meal.
- Copycat Baileys Irish Cream Youll want to pour this decadent drink in just about everything.
- Barbados Rum Punch This one will have you feeling like youre on the beach.
- Tequila Sunset This infused tequila gives great flavor to this drink, and looks pretty, too!
- Wild Berry Mimosa Perfect for parties, this bright drink is super festive.
- Keto Low Carb Mojito This is currently my favorite keto alcoholic drink recipe! My husband actually came up with it by modifying a mojito at a restaurant and asking them to leave out the simple syrup. You can order it at virtually any bar , but its easy to make at home as well. Find this skinny mojito recipe below!
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.
Also Check: How Many Carbs Does Flavored Vodka Have