The ketogenic (keto) diet, characterized by low carbohydrate and high-fat intake, has gained popularity as a strategy for weight loss and health improvement. Sticking to a daily carbohydrate allotment is crucial for maintaining ketosis, the metabolic state where the body burns fat for fuel instead of carbohydrates. This often requires careful meal planning and may involve reducing the consumption of sweets, snacks, and high-carb indulgences like soft drinks and alcohol. However, enjoying alcoholic beverages in moderation is still possible while adhering to a keto diet.
Navigating Alcohol on a Keto Diet
It's essential to be strategic about the type and number of alcoholic beverages consumed on a keto diet. The carbohydrate content varies significantly between different types of alcohol, such as hard liquor, mixed drinks, beer, and wine. Choosing the right options is crucial for keeping your body in ketosis.
According to April Murray, RDN, founder of Orange County Nutrition Coaching, "You can drink alcohol on a keto diet." However, Lauren Weiss, PhD, a keto nutritionist, cautions that "too much can slow down your weight loss progress."
When following a low-carb, high-fat diet, the liver's metabolism changes due to the depletion of glycogen stores. Consuming alcohol may cause the body to prioritize alcohol for energy instead of fat, potentially stalling progress.
For general health, the Centers for Disease Control and Prevention (CDC) recommends moderate alcohol consumption: one standard drink per day for women and two for men. A standard drink is equivalent to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor.
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If you're accustomed to daily drinking, it's essential to adjust that routine on keto. Weiss suggests that "while an occasional drink is okay, drinking daily may slow down the fat-burning process." Alcohol provides empty calories, and on a keto diet, it's important to prioritize nutrient-dense foods.
Keto-Friendly Alcoholic Beverages
Pure Spirits
Pure forms of alcohol like whiskey, gin, tequila, rum, and vodka are completely free of carbs. These can be consumed straight or mixed with low-carb options for added flavor. According to Olivia Wagner, RDN, an integrative dietitian-nutritionist, "If you are seeking a lower-carb alcoholic beverages, choosing a spirit over wine, beer, or cider will be a lower-carbohydrate option." She also notes that "Overall, the quantity will determine the total carb load, so it’s important to keep that in mind."
Wine
Some wines can be enjoyed in moderation on a keto diet. Dry white wine varietals like sauvignon blanc, Italian pinot grigio, and pinot blanc are lower-carb options, typically containing around 1 gram of carbs per ounce or less. Dry red wines like cabernet sauvignon, pinot noir, and merlot are also good choices, offering fewer carbs per ounce than sweeter red wines. Champagne and Prosecco, especially brut varieties, also get the go-ahead because they have less than 1 g of carbs per oz.
Light Beer
Light beers can be an option, but should be consumed sparingly.
Cocktails
Mojitos can be keto-friendly if made without sugar. Using rum or tequila, muddled mint, soda water, and a lime twist can create a refreshing low-carb alternative.
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Keto-Friendly Mixers
Keto-friendly mixers are just as important as the alcohol itself. Common mixers like regular soda, juice, sweeteners, and energy drinks can quickly transform a carb-free drink into a high-calorie carb bomb. Opt for low-carb mixers like diet soda, seltzer, diet tonic water, and powdered flavor packets to keep your carb intake low while boosting your beverage’s taste.
Alcoholic Beverages to Avoid on Keto
Regular Beer
Regular beer is produced from starch and can contain upward of 12 g of carbs in just 1 can. It's best to avoid regular beer on a keto diet.
High-Carb Cocktails and Mixed Drinks
Cocktails and mixed drinks often rely on high-carb, sugary ingredients like soda, juice, sweeteners, or syrups. These should be avoided due to their high carbohydrate content.
Sweet Wines
Sweeter varieties of wines like Moscato and Riesling will have a greater carb count. Also, avoid dessert wines like ports and sherries, as these contain quite a few more carbs.
Wine coolers & malt beverages
While these colorful, fruity beverages can have a lower ABV per serving, they’re loaded with sugar and a super-high carb count.
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The Impact of Alcohol on Weight Loss and Health
Even low-carb varieties of alcohol are rich in "empty" calories, supplying calories with little to no essential nutrients like protein, fiber, vitamins, or minerals. Overindulging in alcohol can increase the risk of nutritional deficiencies and contribute to gradual weight gain.
An 8-year study involving 49,324 women found that consuming at least two drinks per day was associated with an increased risk of significant weight gain compared to light or moderate drinking. Alcohol can also suppress fat burning and increase body fat by causing the body to store extra calories as fat tissue. Excessive drinking may also contribute to serious health conditions, including liver problems, cancer, and heart disease.
Tips for Enjoying Alcohol Responsibly on Keto
- Moderation is Key: Limit alcohol intake to one drink per day for women and two per day for men.
- Choose Wisely: Opt for low-carb alcoholic beverages like pure spirits, dry wines, and light beer.
- Use Low-Carb Mixers: Avoid sugary mixers like regular soda, juice, and syrups. Instead, choose diet soda, seltzer, or diet tonic water.
- Stay Hydrated: Drink plenty of water to counteract the diuretic effects of alcohol.
- Be Mindful of Calories: Remember that even low-carb alcohol contains calories, which can impact weight loss.
- Consider Abstaining: If weight loss stalls or if you're a heavy drinker, consider avoiding alcohol altogether.