Alcohol on a Keto Diet: The Best and Worst Drinks to Choose

Understanding the Ketogenic Diet

The ketogenic, or "keto," diet has become an incredibly popular way of eating over the past few years. This high fat, low carb diet aims to get your body into a state of ketosis, where you burn fat for fuel instead of carbohydrates.

When carbs are severely restricted to under 50 grams per day, your body eventually runs out of its preferred energy source. Your liver then begins producing ketones from fat, which can be used by your brain and other organs for energy.

Achieving this metabolic state offers many potential benefits, from weight loss and lower blood sugar to improvements in brain health and symptoms of some chronic diseases.

Is Alcohol Allowed on Keto?

You may be wondering if you need to give up alcohol entirely while following a ketogenic diet. The short answer is no - you can certainly still enjoy alcoholic beverages in moderation without getting kicked out of ketosis.

However, there are definitely some types of alcohol that are better choices than others if you're on the keto diet.

How Alcohol Affects Ketosis

First, its important to understand exactly why and how alcohol impacts ketosis:

• Most alcoholic beverages contain carbs and calories - While hard liquor is often carb-free, dry wine, light beer, cider, and other drinks still contain varying amounts of carbs and calories that must be accounted for
• Alcohol pauses fat burning - When present in your system, alcohol is prioritized by your body to be metabolized before anything else. So while alcohol is being processed, your body stops burning fat and producing ketones.
• Alcohol may lower inhibitions - Some people may find it more challenging to stick to their keto eating plan after having a few drinks if alcohol causes them to make poor food decisions.

The occasional drink is unlikely to throw you out of ketosis or cause any lasting effects. However, drinking heavily or frequently could halt your fat burning capabilities and weight loss efforts.

Best and Worst Drinks for Keto Dieters

Navigating alcohol choices and figuring out what you can and cant drink on keto can be confusing. While no alcoholic beverages are truly ketogenic, some options are definitely better than others.

Best: Straight Liquor

When it comes to the ketogenic diet, straight liquors like vodka, whiskey, tequila, gin, and rum are your best options. Nearly all straight liquors have zero carbs and sugar and wont kick you out of ketosis when enjoyed in moderation.

Go for clear liquors without added flavors, juices, syrups or other high carb mixers. Avoid cream-based liqueurs as well.

Best: Dry Wine

Dry red and white wines generally have under 5 grams of carbs from residual grape sugars per 5 ounce (150 ml) serving. As long as you keep your intake moderate, enjoying the occasional glass of dry wine shouldnt sabotage your keto diet.

Stay away from sweet dessert wines that are much higher in sugar and carbs.

Best: Champagne

Like dry wines, most brut Champagnes and sparkling wines also contain minimal carbs and can be enjoyed occasionally on keto.

Aim for the brut or extra brut varieties, which indicate a very dry wine. Sweet Asti Spumantes and dessert sparkling wines will be too high in sugar to fit into a ketogenic eating plan.

Worst: Beer

With around 520 grams of net carbs per 12 ounce (355 ml) serving, nearly all types of beers should be avoided if youre following a strict keto diet.

While low carb beer and non-alcoholic beer have a few less carbs than regular varieties, they are still too high to comfortably fit into a <50 gram per day ketogenic diet.

Worst: Sweet Mixed Drinks and Cocktails

Most popular cocktails and mixed drinks rely on ingredients like fruit juices, sodas, syrups, and sugar to provide their characteristic flavors and sweetness. Long Island Iced Teas, margaritas, pia coladas, daiquiris, and other mixed drinks can contain as much as 3060+ grams of carbs per serving.

A few low carb mixers like diet soda and seltzer can help, but avoid sweet cocktails containing syrups, juices and regular sodas at all costs.

Tips for Consuming Alcohol on a Keto Diet

Following a few simple guidelines when imbibing can help you stay in ketosis and reach your health goals:

• Drink in moderation - 1 serving of alcohol for women and 2 for men per day
• Only drink on occasion, not daily
• Drink straight liquor or dry wines avoid beer, sweet wines and mixed drinks
• Hydrate well before, during, and after drinking
• Dont drink carby mixers like juice, regular soda or sweet tea
• Check labels for carb counts if unsure
• Be prepared for a slightly higher blood alcohol content, since keto diets cause you to become a cheap drunk

Keto-Friendly Low Carb Drink Options

You have plenty of options to choose from if you want to imbibe while sticking to your keto diet. A few great ideas include:

• Vodka soda with lime
• Gin and seltzer with lemon
• Whiskey on the rocks
• Bloody Mary (made with keto ingredients)
• Dry white or red wine
• Brut champagne or prosecco

The Bottom Line

While heavy alcohol consumption can be risky for anyone trying to lose weight and improve their health, an occasional drink should not sabotage ketosis or keto diet results.

Stick with keto-friendly options like dry wines, champagne, and straight liquors. Avoid beer, sweet wines, and carb-laden cocktails. And always drink alcohol in moderation as part of a healthy lifestyle.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.