Complete Guide to Drinking Alcohol on the Keto Diet

The Complete Guide to Drinking Alcohol on a Keto Diet

You may think keto and alcohol don't mix, but you can actually enjoy some drinks in moderation without getting kicked out of ketosis. Hard liquors like vodka, whiskey, and tequila are generally low in carbs, while beer and sweet mixed cocktails are not keto-approved.

This article will cover everything you need to know about drinking on the ketogenic diet including the carb counts in popular alcoholic options, risks to be aware of, plus tips for staying in ketosis.

Counting Carbs in Alcoholic Drinks

First, let’s examine the carb contents of various alcoholic beverage options:

Keto-Friendly Drinks ≤5g Carbs

• Hard liquor shots - 0g carbs
  • Vodka, gin, whiskey, tequila, rum, etc.
• Dry wines - ~2.7g carbs per 5oz
  • Red, white, sparkling, etc.
• Light/low-carb beer - ~3g per 12oz

Not Keto-Friendly Drinks ≥15g Carbs

• Beers - ~13-30g per 12oz
• Sweet wines - ~7g+ per 5oz
  • Dessert wines, sangria, etc.
• Mixed drinks/cocktails - ~15-50g+
  • Margaritas, daiquiris frozen drinks, etc.

As you can see, straight hard alcohol contains minimal or no carbs making spirits keto diet approved. Dry wines are also decent low-carb options. But beer, liqueurs, and sugary mixed cocktails can quickly rack up the carbs so those are not keto-friendly.

Potential Benefits of Alcohol on Keto

Interestingly, some research indicates that alcohol consumption may actually enhance a few of the potential effects of ketogenic diets.

For example, studies suggest that red wine could:

• Increase HDL (good) cholesterol - Like keto, red wine raises HDL cholesterol, improving heart health.
• Lower LDL (bad) cholesterol - Both keto and red wine appear to reduce LDL levels individually and together.
• Reduce blood pressure - A small daily glass of red wine may lower BP similar to a keto diet.
• Help cognition and brain health - From reducing dementia risk to increasing cortical thickness, red wine specifically could augment keto’s neuroprotective effects.

More research is still needed. But pairing keto with reasonable red wine intake may compound certain benefits.

Drinking Alcohol Risks on Keto

On the other hand, alcohol consumption does come with certain risks - especially in excess - that you should be aware of when following a ketogenic diet:

• Kicked out of ketosis - While reasonable low-carb alcohol intake may not hamper ketosis, too many carbs can easily throw you out.
• Fat storage and weight loss stall - Alcohol pauses fat burning for hours and is processed first as fuel encouraging more storage around the organs.
• Severe dehydration and keto flu - Hangovers can exacerbate keto flu symptoms like fatigue, cramps, brain fog, and headache.
• Blood sugar spikes - While liquor itself won't spike blood sugar, mixers and chasers full of carbs and sugars definitely can.

Moderation and smart mixology choices are key to avoiding these downsides.

Keto Alcohol Rules and Tips

If you want to drink on the keto diet, keep these pointers in mind:

• Stick to 1-2 servings max at a time.
• Sip slowly and with food to minimize effects.
• Hydrate well before, during, and after with keto-approved fluids.
• Don’t mix with sugary juices, sodas or syrups.
• Avoid beer and liqueurs that are high-carb.
• Check labels for added sugars and carb counts if unsure.
• Know your limits and don't overdo it.

Low-Carb and Keto Friendly Drink Recipes

You can still enjoy delicious cocktails without going overboard on carbs or sugars. Try these keto mixology ideas:

Simple Low-Carb Drinks

• Vodka Soda
• Gin & Tonic
• Whiskey on the Rocks
• Bloody Mary
• Vodka Martini Straight Up
• Tequila Shot with Lime

Keto Mocktail Options

• Sparkling Water with Lime & Mint
• Iced Tea or Cold Brew with Lemon
• Electrolyte Drinks
• Flavored Seltzer Water
• Diet Tonic or Soda Water with Lime

Or simply enjoy any spirit straight or on ice. The key is avoiding high-sugar mixers.

Low-Carb Wine Options

In addition to clear hard liquors, dry wines can fit into keto dieting as well. A 5oz glass of these wines contains around 2-4g net carbs:

• Cabernet Sauvignon (Red)
• Pinot Noir (Red)
• Merlot (Red)
• Chardonnay (White)
• Sauvignon Blanc (White)
• Rosé Wines
• Champagne & Sparkling Wines

Note the carb counts still add up quickly so stick to 1 glass max.

Keto Friendly Low-Carb Beers

While regular beers are too high in carbs for keto, there are some low-carb beer options you can enjoy in moderation including:

• Bud Select 55
• Miller Lite
• Coors Light
• Michelob Ultra
• Amstel Light
• Heineken Light

Each 12oz serving contains around 3-5g carbs. Limit it to 1-2 beers max per occasion.

Making Keto Cocktails

You can create low-carb cocktails by using keto sweeteners and mixing with zero-carb liquors. Try recipes with combinations like:

• Vodka + diet tonic + lime
• Gin + diet soda + berries
• Whiskey + diet cola + lemon
• Tequila + seltzer + lime juice
• Rum + zero calorie ginger beer

Experiment with your favorite spirits and unsweetened mixes.

Staying in Ketosis While Drinking

Here are some last tips for maintaining ketosis on nights you consume alcohol:

• Keep total carbs under 50g even with drinks
• Alternate alcoholic drinks with keto friendly, hydrating fluids
• Eat a very low-carb meal before and after drinking
• Temporarily increase healthy fat intake while imbibing to stay in ketosis
• Use ketone testing strips to track if knocked out of ketosis

With smart cocktail choices and moderation, you can enjoy occasional drinks without sabotaging your keto 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.