Some people cannot help but take a glass or more of an alcoholic beverage each day. After deciding to make some lifestyle changes and go on a keto diet, you might be asking yourself if it's a wise decision to still consume alcohol.
Yes, you can still drink alcohol while on a keto diet as ketosis will not be affected, but there will definitely be some form of impact. Your rate of ketosis will decline to some extent.
The reduction in ketosis is the primary catch when it comes to consuming alcohol while on a keto diet. However, if your weight loss journey does not have a period attached to it, you can go ahead with your alcohol intake.
Keep on reading to see why certain alcoholic drinks can be consumed, what alcoholic beverages we picked, and those that did not make the list.
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Why certain alcoholic drinks can be consumed during keto
A couple of alcoholic drinks are what I like to call "keto-friendly," while others are filled with bad carbs.
All alcoholic drinks in the preceding topic are safe for consumption while on a keto diet. They have a lower sugar content and calorie count compared to beer.
There is also the number of carbohydrates per gram if you were to order a glass at a bar. Most drinks that we recommend have zero carbs, fat, fiber, and protein per 100ml or per shot, as the case may be.
Different alcoholic drinks that can be consumed during keto
Now that you know alcohol can still be taken during keto, with the downside being a reduction in your rate of ketosis, let's take a look a look at which drinks can be consumed.
Whiskey
Whiskey is an alcoholic beverage made from either fermenting grains or distilling beer. Common grains used in whiskey production include rye, wheat, and barley.
Whiskey is totally carb-free, and as such, will not result in an addition of more carbs to your diet. One 35ml shot of whiskey contains absolutely zero carbohydrates, fats, fiber, and protein, making it suitable for keto consumption.
Gin
Gin is an alcoholic drink that obtains its unique taste and flavor from juniper berries. Gin has been regarded as a healthy option for alcoholic beverages due to fewer calories and less sugar.
Gin is free of carbohydrates while having 263 calories per 100 grams. Be careful of any additives, dyes, or sugars that may cause gin's sugar content to spike.
Vodka
Vodka is a distilled alcoholic drink comprising water and ethanol. Brands producing vodka have made them available in flavors such as chocolate and strawberry.
Vodka is said to have health benefits such as the improved flow of blood and circulation overall. Vodka is also low-calorie alcohol for those who are on keto. A 100 gram serving of vodka contains 231 calories and zero carbohydrates.
Tequila
Tequila is another popular distilled alcoholic beverage with its origins in Mexico. This alcohol is made from the blue agave plant, with a volatility of about 40-50%.
Tequila is regarded as beneficial to health, as it does not cause blood sugar levels to spike. Tequila is low in calories with zero grams of carbs, protein, and fat, with 69 calories per ounce.
Rum
This is a liquor made from the fermentation and distillation of molasses, after which the distillate is kept to age in barrels made from oak.
Rum is healthy, as it decreases cholesterol, helps prevent heart attack and heart diseases. A single rum (4.2 grams) shot contains 97 calories with zero carbs, sugars, fat, and fibers.
Cognac
Cognac is a type of brandy made from distilling white wine twice. Copper pots are used for this purpose, while the distillate is stored in French oak barrels for at least two years.
A 1.5-ounce shot of cognac is free of carbohydrates with 15 calories. Cognac is said to lower the chances of weight gain and breathing problems when taken in moderation.
Brandy
Brandy is an alcoholic beverage made by distilling wine and typically has a volatility of 35 to 60%. Some brandies are kept to age in wooden casks, while some have caramel added to imitate aging.
A 100ml serving of brandy contains 220 calories with no carbs, sugar, fiber, or fat. Therefore, brandy is safe for consumption during keto when taken in moderation.
Alcoholic drinks that can be consumed during keto
Beer
By every means possible, avoid consuming regular beer if you are on a keto diet. This is because beer is made from grains with a lot of carbs that digest rapidly.
On average, a bottle of regular beer contains about 20 grams of net carbs per 350ml, depending on the brand. However, light beers have about 2-3 grams of carbs which seem just fine considering the carb limit of less than 50 grams during keto.
One bottle of light beer per week is just fine so you do not get knocked out of ketosis.
Margaritas
Margaritas are cocktails made from tequila, lime juice, and orange liqueur with salt on the rim of the glass cup. They are served mostly with ice or without ice.
Margaritas have about 13 grams of carbs and 200 calories in one 240 ml serving. One regular margarita per week is okay, as far as you do not exceed your carb intake, unlike vodka with zero carbs.
There are also keto-friendly margaritas recipes available on the internet.
Bloody Mary
Cocktails usually have an alcoholic base with lots of additives. In a Bloody Mary, the base is vodka mixed with Worcestershire sauce, tomato juice, and other flavorings, which add carbs to the mix.
Your typical 250ml to 300ml serving of Bloody Mary in a bar contains about 7 grams of carbohydrates, lower than regular beers. With that said, it's best to restrict your intake to at least one per week.
Ensure you track your carbs intake, so you stay in line with your weight goals.
What possible problems that might occur from alcohol overconsumption while on a keto diet?
- 1Having too much alcohol could affect your liver negatively. Diseases such as alcohol-related liver disease can cause significant damage to your liver.
- 2Overconsumption of alcohol rich in carbs can lower your guard against other unhealthy foods during keto. Reduced self-awareness with lesser caution means you could easily binge on fries or other foods heavy in fat or carbs.
- 3A really high intake of alcoholic drinks high in carbs can knock your body out of ketosis.
Final Thoughts
Alcohol can be consumed during keto, but ensure it is any of the listed ones, such as rum and whiskey, low in carbs. Moderation is also vital when including alcohol in your diet. However, it would be better to search the web for keto-friendly cocktails and beers, as those are available for sale.
FAQ
Not minding how perfect your diet may be, it is best to keep many things in check, especially carbs. Remember, moderation is essential when it comes to alcohol consumption in general.
It is better to abstain completely if you can, but for each 1.5 ounce shot of 1 alcohol, drink one glass of water to match.
When taking alcoholic drinks low in carbs, it is essential not to throw in any additives that may bump up the carb content.
Additives such as carbonated drinks, cranberry juice, and grape juice have as high as 35 grams of carbs.
Alcohol can be introduced when you are well into the plan. You would have achieved your goal to some extent, leaving less room to be kicked out of ketosis.
There are drinks you can take when on keto that align perfectly with your diet with regard to nutritional content.
These include tea, sparkling water, and diet sodas, to mention a few.
Recommended wines for the keto diet are Cabernet Sauvignon, Merlot, and Chardonnay. Many wines contain high amounts of carbs.
You can drink alcohol and still lose weight yes. If you stick to keto friendly drinks like whiskey then you should stay in ketosis. However Alcohol is still high in calories and you should drink in moderation.
Yes you can drink beer on the keto diet, but it is not recommended since beer has a lot of carbs. One beer won't kick you out of ketosis if you didn't eat that many carbs this day. Keep in mind beers have an average of around 20g of carbs per bottle.
When you are on the ketogenic diet, alcohol will stop the fat metabolism in order to metabolize alcohol. Alcohol will be broken down by enzymes into acetate, so that your body can use it as energy. Your body will burn the acetate as energy first and then it will start burning fat again.
