First, it must be said that not all alcoholic beverages are created equal. Of course, the molecule of alcohol (ethanol) itself is always the same - yeast acts on the sugar compound to produce carbon dioxide and alcohol. But the type of sugar used and the type of beverage mix will determine how the alcohol will affect your body.
For example, let's look at beer. It is made from barley, hops, yeast and water. Barley is the main ingredient that yeast acts on. Beer is a dangerous drink for those on the keto diet because it is loaded with carbohydrates, which can stop or slow down ketosis.
Similarly, you should refrain from:
- Sweet dessert wines
- Cocktails
- Sugar mixes containing syrups or juices
- Flavored alcoholic drinks
Basically, anything that tastes sweet is best removed from your diet because it contains a lot of sugar and carbohydrates. However, people react to these drinks in different ways.
Pay attention to any changes that you notice after drinking alcohol, and if they are negative, you should stop drinking it completely. If you decide that sometimes you can still pamper yourself, you should still choose low-carb alcohol.
Alcohol slows down weight loss
Even though you can still consume alcohol and stay in ketosis, keep in mind that it can slow your weight and fat loss. The liver will begin to process alcohol as quickly as possible, which means that it will take priority over all other nutrients, including fat.
Alcohol is empty calories
Alcohol gives you calories without any of the added nutritional benefits, vitamins, or minerals that you can get from other keto foods. Yes, your body will use a small amount of alcoholic calories for energy, but that's about it, and the effect is short-lived.
What can you drink
If you're not overly concerned about losing fat or weight but don't want to slow down ketosis, pure liquors (about 35-50% alcohol) are your best bet. Also allowed during keto:
- Tequila: Usually made without added sugar or flavorings.
- Whiskey, Scotch, or Bourbon: Despite being dark liqueurs, they still have zero carbs.
- Vodka: Look for clear vodka or flavored vodka that won't have syrup or other sugars
- Rum
- Brandy
- Gin
- Cognac
Is there alcohol in your keto diet?
Yes, a little) No
Wine and beer
In the case of wine, choose dry or semi-dry, for example:
Red:
- Pinot Noir (3.4 g carbohydrates)
- Cabernet Sauvignon (3.8 g)
- Merlot (3.7)
White:
- Sauvignon Yulan (2.7 g)
- Pinot gris (3.2 g)
- Riesling (5.5 g)
- Chardonnay (3.7 g)
- Champagne (1.5 g)
When it comes to beer, choose a light, light beer.
Alcohol to keto table and comparison
Below you will find a table of some of the lowest carb alcoholic drinks, as well as their net carbs per serving.
Show table
| Product | Serving size | Calories | Protein | Fat | Total Carbohydrates | Cellulose | Net carbs |
|---|---|---|---|---|---|---|---|
| Light light beer | 336 g | 96 | 0 g | 0 g | 3 g | 0 g | 3 g |
| Bourbon | 28 g | 70 | 0 g | 0 g | 0.03 g | 0 g | 0.03 g |
| Champagne | 100 g | 87 | 0.07 g | 0 g | 2.9 g | 0 g | 2.8 g |
| Gin | 28 g | 73 | 0 g | 0 g | 0 g | 0 g | 0 g |
| Rum | 28 g | 64 | 0 g | 0 g | 0 g | 0 g | 0 g |
| Scotch | 28 g | 70 | 0 g | 0 g | 0 g | 0 g | 0 g |
| Sherry (dry) | 57 g | 69 | 0 g | 0 g | 0 g | 0 g | 0 g |
| Vodka | 28 g | 64 | 0 g | 0 g | 0 g | 0 g | 0 g |
| Red wine) | 140 g | 125 | 0.1 g | 0 g | 3.84 g | 0 g | 3.84 g |
| Wine (white) | 140 g | 121 | 0.1 g | 0 g | 3.82 g | 0 g | 3.82 g |
Outcome
So, if you decide to drink some alcohol while on a ketogenic diet, choose hard liquor and avoid all sweet or sweetened types. Monitor ketone levels, listen to your body and notice how it reacts.
Visual Product Guides
Detailed and visual guides on what to eat on a ketogenic diet.
