Drinking alcohol while on a keto diet is acceptable provided you stick with low-carb alcohol as listed above, watch the carb count of what you drink, watch out for unwanted side effects, and don’t overdo it.Most adults can consume one to three alcoholic beverages per week without hindering ketosis and/or weight loss.Mindful consumption will help you continue to stay in ketosis, burn fat for fuel, and experience the wonderful health benefits of a healthy keto diet!Alcohol is a staple of our culture, from social gatherings to romantic meals to sport events, so it’s perfectly normal to not want to give up alcohol while following a keto diet.
Which drinks are best for keto diet
Because the amount of carbs varies so much between hard liquor, mixed drinks, beer, and wine, choosing the right one matters when it comes to keeping your body in ketosis, a state where your body is burning fat for its primary fuel rather than carbohydrates.
To do this, test your ketones and blood glucose before one glass of wine or spirits, then 30 minutes after, and again 3 hours after you drink the entire beverage to see if your glucose spikes or your ketones drop and don’t return to pre-beverage levels. When it comes to keto mixed drinks, you want to be sure you’re choosing a low-carb mixer as well as low-carb alcohol.While vodka has zero net carbs, pairing it with sugary lemonade, fruit juice, soda, or tonic water creates a drink that will knock you out of ketosis.You can also consider making wine coolers by mixing a dry white wine with one of the carbonated keto-friendly mixers above.
Dry wines, for example, contain far less carbs and sugar than sweet dessert wines As ever, moderation is key when drinking alcohol; drinking large amounts of wine regularly is not only going to affect your keto diet, but will also damage your overall health.
Even though it’s a dark liquor, all whiskeys do not have any carbs added – making it a great drink for someone on a ketogenic diet.
Hard alcohol like vodka, rum, tequila, whiskey, and gin all contain zero carbs and are the most keto friendly alcohol choise.
If you’d like to try your hand at mixing up your own keto drinks, try one of these amazing keto cocktail recipes.
Champagne and other sparkling wines often contain around 1-3g of carbs per glass, so can often be had on keto.
Beer is one of the most common alcoholic drinks that are not very keto friendly. Beer and cocktails can contain a lot of carbs and may take the body out of ketosis. People following a keto diet may wish to avoid these beverages.Beer is a poor choice for a keto diet not only because of its carb count, but because you likely aren’t eating grains at all on keto—doing so in liquid form could throw you out of ketosis very quickly.If you want to drink a beer on your keto journey, make sure to pick a light beer, also known as a low-calorie beer
Just remember that alcohol has calories too and should be factored into your macros as you construct your keto meal plan for the day or weeks.
Side effects of Alcohol while on the Keto diet
However, drinking alcohol during keto will slow down the weight loss process .Alcohol is a toxin that can cause your body to go into a state of ketosis
This is attributed to the fact that the alcohol is metabolised quicker, as the liver stores significantly less glycogen during keto.Usually, glycogen helps to slow down alcohol metabolism and results in you feeling less drunk when not on the keto diet.Drinking liquor can in fact deepen your level of ketosis, but will slow weight loss down
Some people also experience a worse hangover on the keto diet.
Overconsumption will also possibly result in weight gain, which is the opposite of the goal of the ketogenic diet. Being under the influence might make you lose the determination to stray away from foods not allowed for the keto diet.
While a stomach full of carbs will slow down alcohol absorption, this is not exactly the case for people who eat much less on the keto diet.
Both dehydration and electrolyte imbalance can occur when you drink alcohol and when you’re in ketosis, creating the perfect storm for intense hangovers.
As with everything you eat or drink on the keto diet, you have to track your macros.
There is also a condition called alcohol ketoacidosis which can be deadly..
When you drink alcohol on keto, your body sees the alcohol as poison and its first priority is to get rid of it .
But this doesn’t mean that drinking alcohol is a positive addition to your keto diet. Alcohol, after all, is empty calories — and when it comes to maximizing your nutrition on a keto diet, alcohol should be limited.
Ingestion of alcohol has effects on liver metabolism, in which more ketones are produced as you drink more.Which means this will only make it more difficult for your body to adapt to ketosis. Drinking alcohol have effects on the liver which is responsible to make ketones.Alcohol metabolism is prioritized in the liver over ketone production, largely because of the potential negative impact alcohol can have on the body
But if you’re craving something sweet,try soda water instead of juice or cola.
If you are having a hard time reaching ketosis, its time to look at how many drinks you’re having every day.
This means that if you are eating and drinking at the same time, you might find that your levels of ketones are reduced, as your body will process the alcohol before the food.
Hangovers will be worse, as you know a keto diet flushes your body of water retention and the chances that you’ll be staying hydrated while drinking is slim, alcohol is notorious for dehydrating you.
Without nutritional information, it can be very difficult to tell how many carbs are in a bottle of wine, and whether or not it’s suitable for your keto diet.
Ketoacidosis occurs mostly in people who are alcoholics, the unaccustomed, the young and the malnourished.
While alcohol can indeed raise ketone levels in the blood it lowers fat oxidation considerably, so you won’t see any ketogenic benefit.
Even if alcohol itself doesn’t kick you out of ketosis, when tipsy self-control goes out the window, you’re likely to eat whatever is in front of you.