Top Low Carb Boozy Drinks to Enjoy on the Ketogenic Diet

Exploring the World of Keto-Friendly Alcoholic Beverages

The ketogenic diet has soared in popularity in recent years as a way to lose weight, gain energy, and improve health. However, many keto dieters struggle to figure out which alcoholic beverages can fit into their ultra low-carb, high-fat lifestyle. The good news is that there are plenty of deliciously keto options to wet your whistle, as long as you make the right choices.

How Alcohol Impacts Ketosis

First, it helps to understand how alcohol influences ketosis. When your body is in ketosis, it is burning fat for fuel rather than glucose from carbs. Consuming carbohydrates pauses ketosis temporarily because the body will use carbs for energy first before fat. Alcohol is metabolized differently than carbs, and does not directly impact ketosis. However, alcoholic beverages often contain carbs from added sugars, starches and flavorings. Some drinks will knock you out of ketosis due to their high carb content. Additionally, alcohol lowers inhibitions which can lead to poor diet choices.

Keto Alcohol Guidelines

Here are some tips for imbibing alcohol while staying keto:

• Stick to low carb options under 5g net carbs per serving
• Count all carbs and calories from mixers and flavorings
• Drink plenty of water to stay hydrated
• Watch your portions as alcohol is high in calories
• Avoid beer, sweet wines, and sugary cocktail mixes
• Opt for dry wines, spirits, and zero carb mixers

Keto-Friendly Alcoholic Drinks

With some adjustments, you can definitely still enjoy fun beverages without getting knocked out of ketosis. Here are some of the top low carb alcoholic options:

Dry Wines

Dry red, white, and sparkling wines are a go-to keto choice. Look for varieties under 5g net carbs per 5oz glass. Some great options include Sauvignon Blanc, Pinot Grigio, Cabernet Sauvignon, and Brut Champagne. Avoid sweet dessert wines that are loaded with sugar. Also be mindful of carb counts in wine coolers and spritzers made with juice, soda or other additives.

Distilled Spirits

When it comes to spirits, you have lots of zero carb options. Vodka, gin, rum, tequila, and whiskey contain no carbs and wont affect ketosis. However, watch out for pre-mixed cocktails with added sugars. Avoid sweet mixers like juice, soda and flavored liqueurs. Opt for diet mixers, unsweetened club soda or still water with a squeeze of citrus instead.

Low Carb Beers

While regular beer is generally too high in carbs for keto, there are some better low carb beers to choose from. Look for light beers under 3g carbs per serving. Michelob Ultra and Bud Select 55 are pretty decent options. Or try an ultra low carb craft beer with under 1g carbs like Dogfish Head Slightly Mighty or Lagunitas Daytime.

Low Carb Wines

In addition to dry wines, there are some wines specifically made lower in carbs and sugars. Brands like FitVine, Dry Farm Wines, and Fel Wines produce wines with less than 2g net carbs per glass. Just be aware that some winemakers use controversial additives to reduce carbs, so read labels carefully if you want to avoid certain ingredients.

Keto Cocktails

You can enjoy delicious keto-friendly cocktails by swapping out high carb ingredients and using zero carb spirits. For example, make a vodka soda with a splash of cranberry juice instead of the typical sweet & sour mix. Or mix up a keto mojito using plain soda water and mint leaves rather than sugar. Get creative mixing spirits with keto mixers like unsweetened nut milks, cold brew coffee, herbs and spices.

Worst Keto Alcohol Options

On the flip side, there are some alcoholic drinks that are never keto-approved. Stay far away from these high carb options:

• Beer - especially ales, stouts and wheats
• Sweet wines - dessert, port, sherries
• Sweet cocktails and mixers - margaritas, daiquiris, pia coladas, tonic water
• Hard seltzers with fruit juices or purees
• Hard ciders and coolers
• Flavored rums with added sugars
• Fruity liqueurs - triple sec, amaretto, schnapps

Effects of Alcohol on Keto Diet Results

Even if you choose low carb drinks, alcohol can still impact your keto diet success. Heres what to know:

• Calories - Alcohol is high in empty calories, so overdoing it can slow down weight loss.
• Fat burning - Alcohol is burned before fat and pauses ketosis until it's processed.
• Dehydration - Alcohol is a diuretic, so you need to drink extra water.
• Hunger cues - Drinking can stimulate appetite and lead to overeating.
• Inhibitions - After a few drinks, you may give in to cravings for carby foods.
• Sleep - Alcohol can negatively impact deep REM sleep cycles.

The occasional low carb drink may not be an issue, but heavy drinking can definitely stall keto success. Moderation is key along with staying hydrated and making smart food choices.

Tips for Drinking Alcohol on a Keto Diet

If you want to imbibe alcohol now and then, here are some tips to stay in ketosis and protect your health:

• Limit alcohol to 1-2 drinks max per day for women and 2-3 for men
• Drink plenty of water before, during, and after
• Choose clear, low carb spirits like vodka and tequila
• Skip beer, wine coolers, and sweet mixers
• Avoid drinking on an empty stomach
• Dont drink every day to avoid developing a habit
• Make sure to get enough sleep to recover

The Bottom Line

You can definitely drink alcohol in moderation and stay in ketosis. Dry wines, spirits, and low carb beers are all fair game. Just steer clear of high sugar drinks like margaritas, beer, and sweet liqueurs that are packed with carbs. Ultimately alcohol should be limited as part of a healthy keto lifestyle, but an occasional low carb drink can be part of a balanced diet.

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.