How Alcohol Impacts Ketosis
The ketogenic or keto diet is a very low carb, high fat way of eating designed to get the body into nutritional ketosis for weight loss, health, or performance goals.
In ketosis, the liver produces ketones to fuel the body and brain with energy in the absence of adequate glucose from restricted carbohydrate intake.
Alcohol puts a wrench in ketosis by providing empty, rapidly absorbed carbs and calories. The body prefers burning ethanol from drinks over own body fat for energy.
Effects of Alcohol on Ketosis
Drinking alcohol can easily obstruct the fat burning, appetite suppressing benefits of keto via:
- Halting ketone production as liver processes alcohol
- Providing empty carbs and calories
- Slowing metabolism
- Increasing hunger and cravings
- Contributing to weight stalls or regain
Overall, regularly drinking alcohol negatively impacts nutritional ketosis and makes sticking to keto very tricky.
Can You Drink Alcohol on Keto?
Technically yes - you can work occasional alcoholic drinks into your keto diet macros and calorie limits.
The question isnt really can you...but more accurately, should you?
Lets compare two popular spirits - vodka and tequila - to find the best option if you do choose to imbibe while eating keto.
Macronutrients in Vodka vs Tequila
All 80-proof distilled grain spirits share the same nutrition profile despite different source materials and flavoring techniques.
For standard serving sizes:
- 1.5oz vodka nutrition: 97 calories, 0g carbs, 0g fat, 0g protein
- 1.5oz tequila nutrition: 97 calories, 0g carbs, 0g fat, 0g protein
The minimal natural carbs present from fermented fruit or potato starches in tequila and vodka get eliminated via distillation into virtually zero carb end products.
What About Flavored Varieties?
Flavored vodkas or flavored tequila treats add flavoring agents and sweeteners that tack on extra carbohydrates and sugar not compatible with a ketogenic diet.
To stay keto, always opt for straight plain vodka or silver/blanco tequila when drinking.
Keto Alcohol Guidelines
Following these best practice tips helps mitigate negative impacts if enjoying alcohol in ketosis:
1. Prioritize Fat Burning First
Until fully keto adapted and fat burning reliably for 4+ weeks, avoid drinking to allow the body time to enter and stabilize in ketosis without interference.
2. Limit Alcohol Frequency
How often you choose to indulge alcohol comes down to individual carb tolerance and goals.
But staying in ketosis long term is unlikely if drinking more than 1-2 times per week.
3. Track Carbs and Calories
Count any carb and calorie intake from alcohol toward your daily keto diet macros. This likely leaves fewer carbs for other foods.
4. Hydrate Well
Prevent dehydration and reduce likelihood of post-drink cravings by proactively sipping electrolyte rich drinks between alcoholic beverages.
5. Adjust Medications if Needed
Consult your doctor about alcohol interactions with diabetes meds, etc. Dose reductions may be prudent to avoid low blood sugar risks.
Vodka: The Best Keto Alcohol Option
Vodka contains no residual carbs or sugar and has the cleanest nutrition profile among keto friendly alcohol picks.
Pros of Vodka on Keto
Vodka offers several advantages for keto dieters compared to other alcohol choices:
- No carbs or sugar when drinking plain
- Highest purity and least congeners among liquors
- Mixes effortlessly into keto cocktails
- More hydrating than other alcohols
- Reputation for causing fewer hangovers
Cons of Vodka on Keto
Possible downsides of enjoying vodka in ketosis include:
- Still delays fat burning while liver processes alcohol
- Provides empty alcohol calories without nutrition
- Can easily lead to overconsumption if not careful
- Higher price point than other liquor options
Tequila: A Close Contender
With similar nutrition stats to vodka, tequila nearly ties for top position among keto friendly liquor selections.
Pros of Tequila on Keto
Benefits of tequila on a low carb, high fat ketogenic plan are:
- No carbs or added sugars
- Expected to cause fewer hangovers than darker alcohols
- Fun variety of keto margarita recipes
- Often less expensive than premium vodka
Cons of Tequila on Keto
Downsides of tequila compared to ultra low carb vodka include:
- More congeners than vodka which may worsen hangovers
- Slightly more impurities from fermentation
- Less hydrating with diuretic effect
- Strong taste not suited for everyone
Making Keto Cocktails
Both vodka and tequila blend beautifully into custom keto cocktail creations.
Follow these tips for perfect zero carb or very low carb drinks:
Vodka Drink Options
Ideal easy keto mixes with vodka include:
- Vodka soda or vodka club soda with lime
- Vodka with sparkling water and lemon/lime
- Bloody Mary or vodka Caesar using low carb mix
- Vodka martini straight up or on rocks
- Vodka tonic over ice with lime wedge
Tequila Drink Choices
Keto friendly additions to tequila cocktails:
- Skinny margarita with lime juice and zero calorie sweetener
- Straight tequila shots chased by sparkling water
- Paloma made with grapefruit sparkling water or soda
- Tequila on the rocks with lime squeeze
Low Carb Mixers
Opt for zero carb or very low sugar mixers like:
- Plain seltzer or mineral water
- Diet tonic or diet soda
- Sugar free energy drinks
- Low carb lemon/lime juice
- Herbal bitters
- Dry white wine
Keto Sweetener Choices
To lightly sweeten and add flavor try:
- Liquid stevia extract drops
- Monk fruit sweetener
- Powdered erythritol or allulose
- Unsweetened nut milk
- Sugar free flavored syrups
Final Tips for Drinking on Keto
If enjoying alcohol occasionally while adhering to a very low carb, high fat ketogenic diet, apply these last pointers for success:
- Drink plenty of water before, during, after
- Never drink on empty stomach
- Pace drinks slowly
- Avoid beer, wine, sweet mixed drinks
- Carefully track carb and calorie intake
- Dont let alcohol stall weight loss progress
Choosing clear, unflavored picks like vodka and tequila makes integrating occasional alcohol into keto easiest. But abstaining completely prevents unwanted impacts on ketosis or health if that remains your goal.
FAQs
Can you drink alcohol on the keto diet?
Yes, you can drink certain alcohols in moderation on keto. Hard liquors like vodka, tequila, whiskey, and gin offer the best options with zero carbs. Dry wines and champagne are lower carb choices too. But beer, sweet wines, and sugary mixed drinks can quickly kick you out of ketosis.
What's the best keto-friendly alcohol?
Vodka and tequila tie as top keto alcohol picks thanks to zero carbs/sugar. Vodka offers ultra purity but tequila costs less. Both work great in simple low carb cocktails. Dry wines and champagne are also keto approved.
Can vodka kick you out of ketosis?
Plain vodka is zero carb and won't directly kick you out of ketosis. However, alcohol pauses fat burning while liver processes ethanol. If drank frequently, calories can also obstruct weight loss. And mixers like juice or soda contain carbs that could ruin ketosis if you aren't careful.
What alcoholic drinks should you avoid on keto?
Avoid sugary and high carb alcoholic drinks on keto like beer, fruit ciders, sweet wines, margaritas, daiquiris, pina coladas, white Russians, and anything with juice, soda or flavor syrups added. These can easily max out carb intake for the day.
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.
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