Best and Worst Alcohol to Drink on the Ketogenic Diet: Alcohol 101

It’s a Friday night after a long work week, can you have a drink while on keto?

Shot answer: Yes!

what alcohol can you drink on ketoBut you have to be selective with what booze you choose.

In this article I will give you a breakdown of exactly what you can drink and what you should stay away from.

If you are thinking you can sneak a a couple beers in over the course of the week & remain in ketosis you are sadly mistaken.

The Do Not Dabble list

Beer is something you unfortunately want to stay away from as in most cases it is heavy in carbohydrates which can knock you our of ketosis.

Sadly enough these  sweet drinks also have the same effect

  • Sweet wines
  • Specialty cocktails
  • Flavored Alcohols
  • Any type of sugary mixer

As a rule of thumb anything that tastes sweet you’ll want to pass on, as it is most likely is loaded sugar and carbs.

The thing to note here is that everyone is different, some people will be able to get away with having a glass of wine or a light beer and be able to maintain their ketosis streak, while others can’t even smell it with out being knocked out.

does drinking stop fat burningBottom line, you really wont know unless you test your blood ketone levels, so give it as shot and see what you can actually tolerate.

Regardless if you can get away with having a drink or two on occasion keep in mind that is will likely slow down the rate at which you are burning fat. The liver starts processing the alcohols in your body as soon as it can, this means your body stops using all the other nutrients including fats. So think twice if your goal is fat loss

So What Can You Drink?

If you are not worried about the empty calories or the fact that it will slow down the fat burning effect, you can partake in some these fun little treats without being bumped out of Ketosis.

  • Tequila
  • Whiskey
  • Scotch
  • Bourbon:
  • Vodka:
  • Rum:
  • Brandy
  • Gin:
  • Cognac

Not a bad selection here, I would say. These are all zero carb drinks, the only way this would be false is if flavoring or some sort of sugar was added. You want to look for the straight version of each. Even though these alcohols were once a carbohydrate source, the sugars we converted to ethyl alcohol meaning it has no impact on insulin release or your ketotic state!

Now that you have selected the best fit for your buzz, don’t spoil it by using the wrong mixer or chaser. Here is what you can get away with.

  • Water
  • Seltzer Water
  • Diet Tonic Water
  • Water enhancer (think something like Mio)
  • Sugar free drinks (carbonated Water, La Croix or something similar)
  • Diet Pop or Zevia (stevia sweetened soda substitute)

Low Impact Beers and Wines

If you do breakdown and decide to have a beer or a glass of wine these are my low impact picks. You may be only to one maybe 2.. If think about it, 6 -7 grams of carbs is 20-30% of your daily allotted net carb intake.

can you drink on ketoDry Reds Wines:

  • Cabernet Sauvignon (3.8 grams)
  • Merlot (3.7 grams)
  • Pinot Noir (3.4 grams carbs)

Dry Whites Wines:

  • Riesling (5.5 grams)
  • Sauvignon Blanc (2.7 grams)
  • Chardonnay (3.7 grams)
  • Pinot Grigio (3.2 grams)
  • Champagne (1.5 grams)

Light Beers

  • Bud Select 55: 1.9 carbs
  • MGD 64: 2.4 carbs
  • Rolling Rock Green Light: 2.4 carbs
  • Michelob Ultra: 2.6 carbs
  • Bud Select: 3.1 carbs
  • Miller Lite: 3.2 carbs
  • Michelob Ultra Amber: 3.7 carbs

Last Call

Pretty simple concepts to grasp here. stick with the straight, unfiltered hard liquors. Your college self will be happy about this. One thing I didn’t mention is that you are lacking glucose in the body so your tolerance to alcohol will be pretty low. The bright side here is you only have to pay for one to two $9 drinks instead of 8!

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