The Ketogenic diet is a low-carb, moderate-protein, and high-fat diet. It uses fat in place of carbohydrates for energy (30 grams of carbs per day.) Ketosis is mainly followed by those who aim to lose weight or boost body muscle. When we talk about drinks and beverages on the Keto diet, it totally depends on how we consume them. Alcohol is a toxic chemical/drug and must be avoided by those who aim to achieve the pinnacle of health. If you are on the strict keto diet and want to consume alcohol occasionally, you can drink with limitations. Brands, carb content, and amount of alcohol matters most in the keto diet.
In this article, I will share all the queries related to Ketosis and alcohol. Let’s start.
Does Alcohol on Keto Have Any Health Benefits?
If you have heard somewhere that “Drinking increases ketosis,” then let me tell you, you need to open your eyes as you’re only getting half the story.
A research in 1970 explained how high alcohol consumption and a high-fat diet increased “ketonuria,” meaning ketones, found in the participants' urine. According to them, ketonuria was caused by a delayed change in intermediary metabolism because of the depletion of alcohol-induced glycogen.
Researchers also found that although alcohol increases ketone levels, if you are looking for a fat-burning ketone boost, always go for some other safer options instead of alcohol.
Does Alcohol Have Any Risk On The Keto Diet?
Alcohol is a toxic drink. It will risk the keto diet if consumed in a high amount. There are also low-carb and keto-friendly drinks and beverage options in the market. But that doesn’t mean drinking should become part of your keto diet routine. Even though low-carb and keto-friendly beverages are available, they are still high in empty calories, which means they supply calories with little to negligible nutrients like protein, fiber, vitamins, or minerals.
Consumption of alcohol in large amounts not only increases the risk of nutritional deficiencies from time to time but may also contribute to unwanted body weight gain. As per studies, if women consume two alcoholic drinks daily, they are more likely to gain weight than light or moderate drinking.
The Keto diet is known mainly for weight loss. When you drink alcohol, it reduces the rate of fat burning and increases body fat by storing extra calories from the fat tissues present in your body. Some severe health conditions caused by drinking are diabetes, liver disease, Cancer, Heart disease, liver cirrhosis, breast cancer, etc. If you are still drinking keto-friendly alcohol and beverages, make sure you are intaking it in a moderate amount.
Keto-Friendly Choices: List of Alcoholic Brands
Festival Spirits(Hard Liquor) are the best option to pair with a low-carb or no-carb mixture. One of the trendy zero-carb choices is Vodka with soda water. This works as a self-supporter in some countries, and basically, Vodka with fussy water or lime juice can be the better option.
You can also go for wine or champagne, which has almost zero carbs apart from Red wine. If you are new to keto, you should check the carb percentage in champagne or wine, like what kind of fruits, seeds, and sweets are added.
Some typical list of alcoholic brands that are keto-friendly are:
Low-Carb Liquors
These liquors are low in sugar and total calories. To minimize the impact of alcohol on a keto diet, all you need to do is consume in moderation. Always go for drinks that are clear and give you 40% strength. Some names of alcoholic and keto-friendly drinks are:
Vodka
- Serving size- 44 ml
- Carbs- 0g
- Calories- 97 kcals
Whiskey
- Serving size- 44 ml
- Carbs- 0g
- Calories- 97 kcals
Gin
- Serving size- 44 ml
- Carbs- 0g
- Calories- 97 kcals
Tequila
- Serving size- 44 ml
- Carbs- 0g
- Calories- 97 kcals
Rum
- Serving size- 44 ml
- Carbs- 0g
- Calories- 97 kcals
Keto-friendly Mixers
These mixtures are also low in sugar, carbs, and calories. Keto-friendly mixers contain natural sweeteners like stevia instead of artificial sweeteners named aspartame. Some keto-friendly mixers are
Sugar-free tonic water
- Serving size- 44 ml
- Carbs- 3.7g
- Calories- 121 kcals
Pinot Blanc
- Serving size- 44 ml
- Carbs- 3.8g
- Calories- 121 kcals
Merlot
- Serving size- 44 ml
- Carbs- 3.7g
- Calories- 121 kcals
Cabernet Sauvignon
- Serving size- 44 ml
- Carbs- 3.8g
- Calories- 121 kcals
Keto-friendly Cocktail
A refreshing cocktail can be a great substitute for alcoholic drinks.
Blackberry basil Cocktail
- Serving size- 44 ml
- Carbs- 1.2g
- Calories- 77 kcals
Cosmo Seltzer Cocktail
- Serving size- 44 ml
- Carbs- 4.3g
- Calories- 82kcals
Summer Raspberry and mint mock Cocktail
- Serving size- 44 ml
- Carbs- 2.3g
- Calories- 23 kcals
Summer Strawberry and Basil Mock Cocktail
- Serving size- 44 ml
- Carbs- 2.5g
- Calories- 18kcals
Low Carb Moscow Mules
- Serving size- 7oz
- Carbs- 2.5g
- Calories- 134kcals
Sugar-Free Mojita
- Serving size- 44 ml
- Carbs- 2.5g
- Calories- 18kcals
Low Carb Spicy Margarita
- Serving size- 44 ml
- Carbs- 2.5g
- Calories- 18kcals
Low carb Strawberry Basil Bourbon Smash
- Serving size- 44 ml
- Carbs- 2.5g
- Calories- 18kcals
Red Wine Berry Spritzer
- Serving size- 44 ml
- Carbs- 2.5g
- Calories- 18kcals
Keto-Friendly Wines
Italian Pinot Grigio
- Serving size- 44 ml
- Carbs- 3.8g
- Calories- 121kcals
Pinot Blanc
- Serving size- 44 ml
- Carbs- 3.8g
- Calories- 121kcals
Merlot
- Serving size- 44 ml
- Carbs- 3.7g
- Calories- 122 kcals
Cabernet Sauvignon
- Serving size- 44 ml
- Carbs- 3.8g
- Calories- 122 kcals
Sauvignon Blanc
- Serving size- 44 ml
- Carbs- 3g
- Calories- 119 kcals
Pinot Noir
- Serving size- 44 ml
- Carbs- 3.4g
- Calories- 121 kcals
Keto-friendly Beers
MGD 64
- Serving size- 12 π oz
- Carbs- 1.7g
- Calories- 64 kcals
Bud Select
- Serving size- 12 π oz
- Carbs- 3g
- Calories- 10 kcals
Natural Light
- Serving size- 12 π oz
- Carbs- 3g
- Calories- 95 kcals
Amstel Light
- Serving size- 12 π oz
- Carbs- 5g
- Calories- 95 kcals
Michelob Ultra
- Serving size- 12 π oz
- Carbs- 2.6g
- Calories- 95 kcals
Miller Lite
- Serving size- 12 π oz
- Carbs- 3.2g
- Calories- 96 kcals
Corona Light
- Serving size- 12 π oz
- Carbs- 3.2g
- Calories- 96 kcals
Alcohol To Avoid During Your Keto Diet
Many alcoholic beverages contain high carbs, i.e., 30 grams in a single serving. Cocktails and mixed drinks mostly rely on high-carb, sugary ingredients such as juices, soda, sweeteners, or syrups. In fact, regular beer is made from starch and contains more than 12 grams of carbs in one can. These alcoholic beverages should be avoided.
Margarita
- Serving size- 240 ml
- Carbs- 13g
- Calories- 110 kcals
Bloody Mary
- Serving size- 240 ml
- Carbs- 10g
- Calories- 110 kcals
Whiskey sour
- Serving size- 105 ml
- Carbs- 14g
- Calories- 132 kcals
Sangria
- Serving size- 240 ml
- Carbs- 27g
- Calories- 120 kcals
Pina Colada
- Serving size- 133 ml
- Carbs- 32g
- Calories- 220 kcals
Cosmopolitan
- Serving size- 105 ml
- Carbs- 22g
- Calories- 115 kcals
Regular beer
- Serving size- 355 ml
- Carbs- 12g
- Calories- 145 kcals
Smartness In Cocktail
People who have a habit of drinking can smartly mix the liquors so that the consumption does not hamper their diet much. Some of the examples of Keto-friendly cocktails that everyone can easily make are:
- Garden Gin and Tonic: First, take fresh basil, parsley, and tomato chunks. Muddle them into a cocktail shaker. Add ice cubes and 2 ½ ounces of your favorite gin in it. Shake it well till the shaker is frosted on the outside. Pour into a highball glass, serve, and enjoy.
- Bourbon and Ginger: Take a cocktail glass. Crush a couple of slices of ginger in it. Add a few ice cubes, then pour in 2 ounces of your choice of bourbon. Serve and enjoy.
- Cucumber and Lime Vodka: Take a cocktail glass. Add a few ice cubes and pour 2 ½ ounces of your favorite Vodka. In the end, add a couple of slices of cucumber and a lime wedge.
- Margarita-ish: Take a small glass, and rim it with coarse salt and chile powder. Add a few ice cubes to it. Pour in 2 ounces of Anejo or reposado tequila of your choice. At last, squeeze some lime juice. Serve and enjoy the cocktail.
- Coconut and Rum: Take a cocktail shaker. Fill it with ice, 2 ½ ounces of white rum, 2 ounces of coconut milk, lime juice, and a drop of almond extract. Shake it well till the shaker is frosted on the outside. Pour into the cocktail glass and enjoy.
Does Alcohol on Keto Lead to A Hangover?
Taking alcohol during a keto diet can make you more intoxicated, and you might suffer a worse hangover. Without carbs and glycogen in the body, alcohol hits your functionality and system quicker and stronger. People on a keto diet should mainly consume less alcohol to feel safe.
To avoid these circumstances, make sure you are hydrated. Drink plenty of water or a large glass for each alcoholic drink you wish to consume.
Points to know before drinking alcohol on a keto diet
- Alcohol consumption won't stop Ketosis but will impact your diet routine.
- Wine is considered more keto-friendly than beer because of its carb content.
- Drinking alcohol on a keto diet may make your hangovers worse.
- Drinking might affect your diet and make it more difficult to resist non-keto temptations.
- Occasional drinking cannot be risky with the keto diet; it can be compatible.
- Put limitations on your drinking habit. Try to intake low-carb drinks.
- You may find that most alcohol contains zero net carbs. Ensure that it does not include any sugar mixers and sodas.
- Avoid sweet dessert wines as they have lots of sugar and carbs.
- If you like to drink beer, make sure you drink super-light beers.
- Any alcohol consumed in excess impacts health negatively.
Conclusion
Moderation of alcohol is key to maintaining a keto diet. Alcohol leads to many consequences, so we are not promoting alcohol during keto diet. Keto Diet is followed mainly by those who aim to maximize their weight loss or boost body muscle. When we talk about drinks and beverages on the Keto diet, it is safer to avoid them. If you are obsessed with alcohol, you can go for the above mentioned options.
Alcohol consumed in any form is a toxin that can be harmful, especially for people with medical conditions. Our body processes alcohol differently on a keto diet. When you drink keto, it impacts your health. You may find an increase in weight, leading to faster and stronger intoxication and even worse hangovers. So, try to avoid alcohol or, if you still drink, go for low-carb drinks as they are associated with fewer sugar cravings.