Can I drink alcohol on a keto diet?
It is a serious question. In order to maintain a healthy social life, sometimes saying no to drinking hurts. Also, as much as I want to lose weight, I enjoy drinking. So I did lots of researches to find out if drinking on keto diet is okay or not. In this article, I want to share my interesting findings with you.
How Does Keto Diet Work?
On a keto diet, you limit carbohydrates intake to get into a state called ketosis which uses fat as a source of energy instead of using sugar. This means if you drink an alcoholic beverage containing sugar, getting into ketosis will be more difficult. In addition, alcohol has no micronutrients you need under a keto diet protocol and makes you crave for unhealthy food.
So Can I Drink Alcohol on a Keto Diet?
YES, but it comes with risks. If you are not already in ketosis, it will take longer to get there. As you know, your body processes alcohol before any other food. If you’ve been in ketosis, fat burning will be put on a pose for 24 to 48 hours depending on the volume of alcohol and sugar you enjoyed.
How Much Alcohol is Allowed On a Keto Diet?
You have to do the math carefully not to exceed 20g of carb intake per day including carbs you consume from food.
Avoid sweet cocktails such as rum & coke (22g), cosmopolitan (14g), and Mai Tai (18g). Any of those that taste sweet and yummy should be avoided.
What Can I Drink On Keto?
Here is a list of fairly low sugar alcohol beverages you can consider:
Sparkling wine or Champagne – choose brut or extra dry as they only contain 2g of net carbs per glass
Dry white or red wine – In dry wine, all sugar from grapes is converted to alcohol in the fermentation process. Each glass has a 2g of net carb. Most of the table wines are considered dry such as Chardonnay, Sauvignon Blanc, Cabernet Sauvignon, Pinot Noir, and Syrah.
Whiskey & Brandy – despite its flavor and sweetness, there is no sugar in whiskey. You are safe not to count carbs from whiskey in total net carbs to consume for the day.
Vodka – with no sweet mix, vodka has no sugar. Enjoy vodka with soda water and squeezed lemon juice.
Gin – gin itself contains no sugar. But it’s hard to drink it without the mix. Use “diet tonic” to soften dryness.
Tequila – safe to drink but drink it plain. Margarita is not keto friendly
If You Must Add a Sweetener
On a special occasion, I understand you want to (or have to) drink but you hate drinking beverages that are not sweet at all. In that case, use these sweeteners containing zero calories and zero GI index:
Stevia (PureVila, Truvia) – extracted from Stevia rebaudiana and has 30 to 150 times sweeter than sugar
Monk fruit (The Raw, Nectresse) – has 150 to 200 times of the sweetness compared to sugar Inulin. Extracted from chicory root and has only 35% of the sweetness of sugar
Erythritol – sugar alcohol that is 60-70% as sweet as sugar. It has a cold sweet taste.
Keto Mojoto Recipe
I love drinking Keto Mojito on a hot day.
- 1 fl oz of vodka
- Appx. 5 pieces of fresh mint leaves
- Club soda
1/4 of lime
- 1 teaspoon of low carb sweetener
Easy 3 Steps
- Using a spoon or a muddler, crush the mint and lime in a glass (or a shaker)
- Add vodka and low carb sweetener and shake well in a shaker. If you don’t have a shaker, simple muddle
- Pour the mixture into a glass and top it off with club soda.
Moderation is Key
Even if you chose a zero calorie drink, remember it is an empty calorie (no nutrients), and it slows down the fat burning you worked so hard to achieve. So if you drink, drink in moderation. But I strongly believe if you have the discipline to follow the ketogenic diet already, I’m sure you can control the volume of alcohol you consume.