Introduction
Looking for a way to enjoy alcohol without knocking yourself out of ketosis? A ketogenic diet is high in fat, low in carbs, and moderate in protein. One of the main challenges of this diet is figuring out what you can and cannot eat, and drink, while still achieving your weight loss goals. In this article, we’ll provide an extensive guide to what alcohol you can drink on a keto diet.
A Comprehensive Guide to the Best Low-Carb Alcohols for a Ketogenic Diet
Before diving into which alcoholic drinks are keto-friendly, it’s essential to understand how alcohol affects ketosis and weight loss. Alcohol contains seven calories per gram, which makes it calorie-dense. But the biggest concern for many people is its carb content.
Generally, alcohol causes your liver to turn carbohydrates into glucose that your body can use as fuel, and this can kick you out of ketosis. Also, some drinks, like beer, cocktails with sugary mixers, and sweet wines, contain a lot of carbs that can sabotage your weight loss efforts.
So, what alcohol is ketogenic-friendly? The answer is that it depends on the type of drink and what it’s made of.
Types of low-carb alcohols you can drink on keto
The best types of alcohol you can drink on a keto diet are those that have little or no carbs. Some of the most keto-friendly alcoholic drinks include:
- Clear spirits like vodka, gin, tequila, and whiskey
- Low-carb beers and light beers
- Dry wines like red or white wine
- Champagne and sparkling wine
Importance of sticking to low-carb options
If you’re looking to enjoy the occasional drink while on a keto diet, it’s essential to stick to low-carb options. Drinking alcohol in moderation, combined with a healthy diet and regular exercise, doesn’t necessarily have to ruin your weight loss progress.
Top Seven Keto-Friendly Alcoholic Drinks You Need to Try
If you’re a fan of cocktails, wine, and spirits and you want to incorporate them into your ketogenic lifestyle, here are seven low-carb alcohol options for you to enjoy:
1. Vodka Soda
Vodka soda is a classic low-carb drink that’s keto-friendly. You can order it with a squeeze of lime for a bit of extra flavor.
Nutritional Information: 1 ounce of Vodka, 70 calories, 0 carbs.
2. Gin and Tonic
Gin and tonic are a popular go-to cocktail that’s a favorite among keto dieters. Use diet tonic water to keep your carb count low.
Nutritional Information: 1 ounce of gin, 73 calories, 0 carbs.
3. Rum and Diet Coke
If you enjoy the taste of rum, try mixing it with diet coke for a low-carb alternative. You can also add a slice of lime to give your drink some zing.
Nutritional Information: 1 ounce of rum, 64 calories, 0 carbs.
4. Dry Wines
Both red and white dry wines are low-carb and ketogenic-friendly. Dry wines are lower in sugar content than other types of wine, making them an excellent choice for dieters.
Nutritional Information: A 5-ounce serving of dry wine, 120 calories, 2-4 carbs.
5. Tequila and Soda
For a tasty low-carb cocktail, try tequila and soda with lime. It’s a refreshing drink that’s perfect for a night out.
Nutritional Information: 1 ounce of tequila, 64 calories, 0 carbs.
6. Whiskey Sour
A whiskey sour is a classic cocktail made with whiskey, lemon juice, and sweetener. To make it keto-friendly, substitute the traditional sweetener with a sugar substitute like stevia or monk fruit sweetener.
Nutritional Information: 1 ounce of whiskey, 70 calories, 0 carbs.
7. Michelob Ultra
Low-carb beers like Michelob Ultra are a great option for beer lovers. They have a lower carb count than regular beers while maintaining that classic beer flavor.
Nutritional Information: 95 calories, 2.6 carbs.
Finding the Balance: Drinking on a Keto Diet Made Simple
While it’s possible to drink alcohol on a keto diet, it’s essential to maintain balance and moderation. Below are some tips and strategies for drinking on a keto diet:
Tips on how to balance alcohol and keto diet
- Avoid sugary cocktails, fruit juices, and mixers.
- Drink plenty of water while drinking alcohol to avoid dehydration.
- Eat keto-friendly snacks or meals before drinking to reduce the risk of low blood sugar levels.
Strategies to avoid overdrinking on keto
- Know your limits and set a goal for how many drinks you plan to have.
- Alternate your drinks with water or other non-alcoholic beverages.
- Stick with low-carb drinks to reduce the risk of consuming too many carbs.
Debunking myths about drinking on keto
Many people believe that the key to staying in ketosis is avoiding alcohol altogether. However, it’s possible to enjoy alcohol in moderation while still achieving weight loss goals. It’s vital to understand what drinks you can and can’t have and to pay attention to carb content and portion sizes.
Alcohol and Keto: Drinks to Avoid, and What You Can Still Enjoy
List of drinks to avoid on a keto diet
Some of the alcoholic drinks that you should avoid on a keto diet include:
- Cocktails with sugary mixers or fruit juices
- Beer
- Sweet wines
- Liqueurs
Explanation of why certain drinks are not recommended
These drinks contain high amounts of sugar and carbs, which can kick you out of ketosis and ruin your weight loss progress.
Alternative drinking options on keto
If you’re looking to have a low-carb drink, stick with clear spirits like vodka, gin, tequila, and whiskey, low-carb beers, and dry wines, which are all keto-friendly options.
From Vodka to Wine, A Look at the Carbs in Common Keto-Alcohol Choices
Overview of carb content in various types of alcohol
Below is a list of some popular alcoholic drinks and their carb counts:
- Vodka: 0 carbs
- Gin: 0 carbs
- Tequila: 0 carbs
- Whiskey: 0 carbs
- Red Wine: 2-4 carbs per 5 oz. glass
- White Wine: 2-4 carbs per 5 oz. glass
- Champagne: 2-4 carbs per glass
- Beer: 2-5 carbs per 12 oz. bottle/can
Explanations for why some alcohols are better on a keto diet than others
Spirits like vodka, gin, tequila, and whiskey contain no carbs. Dry wines and champagne also have low carb counts, making them a better choice for keto dieters than sweeter wines or liqueurs.
Side-by-side comparison of popular drinks
Here’s a side-by-side comparison of a few common alcoholic drinks:
| Drink | Calories | Carbs (per serving) |
|---|---|---|
| Vodka Soda | 70 | 0 |
| Margarita | 168 | 13 |
| Michelob Ultra | 95 | 2.6 |
| Bloody Mary | 203 | 10 |
| Gin and Tonic | 73 | 0 |
| White Wine | 120 | 2-4 |
| Whiskey Sour | 70 | 0 |
A Beginner’s Guide to Alcohol on Keto: What You Need to Know
An easy-to-understand guide for those new to the keto lifestyle
If you’re new to the keto lifestyle and looking for more information on how alcohol can fit into your diet, below is a quick guide:
- Stick to low-carb alcohol drinks.
- Drink plenty of water to avoid dehydration.
- Eat keto-friendly foods before drinking.
- Avoid sugary cocktails, beer, and sweet wines.
- Drink in moderation.
Overview of how alcohol affects the keto diet
Drinking alcohol impacts the body’s ability to burn ketones and glucose, which can result in a pause in fat loss. High amounts of alcohol can cause the body to over-convert dietary protein into glucose, which can cause the body to fall out of ketosis.
Tips on how to make informed decisions about what to drink
- Read the nutritional facts of drinks before choosing them.
- Stick to low or zero-carb drinks.
- Measure your drinks to prevent over-consumption.
Sample Keto Cocktail Recipes to Indulge in Guilt-Free
If you’re in the mood for a keto-friendly cocktail, here are a couple of simple recipes:
Keto Margarita
- 1.5 oz. tequila
- 1 oz. lime juice
- 1 oz. orange extract
- 1/2 tsp. liquid stevia
- Salt (rim of glass)
Mix the ingredients in a shaker with ice. Strain into a salt-rimmed glass. Enjoy!
Nutritional Information: 96 calories, 0 carbs.
Keto Mojito
- 1.5 oz. white rum
- 1 oz. lime juice
- 1 tsp. granulated erythritol
- 5-6 fresh mint leaves
- Soda water
Muddle the mint leaves and erythritol in a shaker. Add ice, lime juice, and rum, and shake. Add soda water to the shaker, stir, and strain into a glass. Garnish with mint leaves and enjoy!
Nutritional Information: 83 calories, 0 carbs.
Conclusion
Drinking alcohol doesn’t have to be off-limits when you’re following a keto diet. Armed with the knowledge of what you can and can’t drink and how to balance alcohol with a low-carb diet, you can continue to enjoy social gatherings and still stay on track with your weight loss goals. Remember, moderation is key, and being mindful of what alcohol you choose to drink is essential.
