The carnivore diet, an animal-based way of eating, focuses on ruminant meats but allows all animal products, from poultry to seafood and eggs. For many, a diet does not feel complete without understanding if and how alcohol fits in, and the carnivore diet is no exception. Many Carnivore beginners are curious if they can drink alcohol on the Carnivore diet. If you’re used to drinking and considering going on the Carnivore diet, you need to know how alcohol can affect your weight loss results and health goals, like reducing inflammation. This article will focus on the effects of alcohol on the Carnivore diet and introduce the beverages you can and cannot drink.
Can You Drink Alcohol on the Carnivore Diet?
Alcohol is distilled from grains and fruits, so it’s not an animal product and is not generally allowed on the Carnivore diet. Although many people are used to drinking alcoholic beverages, as a Carnivore follower, you can drink it a few times a year, like on special occasions, but you should know that it can have many side effects on your health and Carnivore results.
The Side Effects of Alcohol on the Carnivore Diet
It takes about three weeks for your body to recover from the effects of alcohol and regain your energy. While an occasional drink might seem harmless, studies show there are several effects to consider before pouring that glass.
Alcohol Causes Metabolic Problems
Alcohol can affect human metabolism in different ways.
Alcohol Can Cause Inflammation
Studies show that excessive use of alcohol can disrupt multi-organ interactions, which causes inflammation and organ damage. It can also cause intestinal inflammation, which can change the composition and function of intestinal microbiota, which can damage the intestinal immune function. Alcohol can cause inflammation in the body, which can lead to bloating and general lack of energy levels; counterproductive for those looking to feel their best on the carnivore diet.
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Alcohol Can Increase Food Cravings
Alcohol can affect the reward/pleasure centers in the brain, similarly to how sugar can affect these centers. Since the stimulations caused by alcohol and sugar in the brain are so similar, studies suggest that consuming sugar can lead to alcohol use. It means that our brain reacts similarly to alcohol and sugar stimulations.
Alcohol Causes Weight Gain
Alcohol contains high numbers of calories. For example, beer, wine, and spirits contain approximately 150, 125, and 95 calories, respectively. But black coffee and tea contain less than 5 calories. Drinking alcohol with meals or before meals adds more calories to the total calories you gain from food. That’s how drinking alcohol can lead to weight gain.
Alcohol Can Negatively Impact Ketosis and Damage the Liver
On the Carnivore diet, you need to eat large amounts of fatty meats, which are processed in the liver. When you drink, your liver prioritizes metabolizing alcohol over other functions, including processing fats for energy. This can temporarily stop ketosis and slow down your progress. So, if you still want to drink alcohol on the Carnivore diet, you need to go for low-carb, low-calorie beverages.
Best Alcohol on the Carnivore Diet
While most traditional diets offer some freedom for indulgence, the carnivore diet is notoriously restrictive. Alcohol, however, can be part of the diet plan if you choose wisely. If you are planning to enjoy an occasional drink, it is important to keep in mind that low-carb is key, moderation matters, and to avoid sugars and additives for weight loss.
The key is to stick with drinks that align with the diet’s principles: low-carb, sugar-free, and as unprocessed as possible. Most alcoholic beverages are brewed or fermented using grains, fruits, or sugar. While these ingredients give alcohol its signature flavors, they also make options incompatible with a carnivore diet. According to research, sugars and carbs in alcohol can spike blood sugar levels, disrupt ketosis, and even lead to cravings that derail your progress. For those on a carnivore diet, it is important to avoid:
Read also: Wine on a Keto Diet
- Sugary cocktails
- Sweetened mixers
- High-carb beverages (e.g., beer)
Instead, you should focus on options that are pure, clean, and free of added ingredients.
The Worst Alcohol on the Carnivore Diet
The following liquors can be the worst on the Carnivore diet because they contain high levels of carbohydrates and calories:
- All drinks with tonic water (they are only soda plus 2.6 grams of sugar per ounce).
- Regular beer
- Port, Moscato, and Riesling wines
- Cocktails (mostly high in sugar)
Specific Alcoholic Beverages and the Carnivore Diet
Whiskey on the Carnivore Diet
Whiskey is distilled, which removes most carbohydrates. So, it usually contains zero carbohydrates, making it more suitable than other alcoholic beverages like beer or sweet cocktails on a Carnivore diet.
It’s not recommended to drink alcoholic beverages on a Carnivore diet as it can increase inflammation and hinder weight loss. Anyhow, if you’re drinking occasionally, choose high-quality whiskeys without added sugars, flavorings, or colorings.
Here are some common types of whiskey:
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- Bourbon: Made from corn with a slightly sweeter profile
- Scotch: Made from malted barley and has a smoky flavor due to the peat used in its production
- Rye: Made from rye grain with a spicier flavor than other whiskeys
- Irish Whiskey: Made from a mix of malted and unmalted barley, is smooth, often triple-distilled
- Japanese Whiskey: Modeled after Scotch but can have a distinctive, more delicate flavor
Here are the nutrients in 1 fl oz. of whiskey:
- Calories: 69
- Protein: 0g
- Fat: 0g
- Carbohydrates: 0g
Vodka on the Carnivore Diet
Vodka is a distilled spirit from fermented grains or potatoes, but the distillation process removes nearly all carbohydrates, resulting in a drink that usually contains no carbohydrates or sugars. It’s better to choose pure, unflavored vodkas to avoid additives, sugars, and artificial ingredients. Check the label for any additional components that might not align with the Carnivore diet.
The most common types of vodka include:
- Grain Vodka: Made from grains like wheat, rye, corn, or barley. Wheat and rye vodkas are popular for their clean, crisp flavors.
- Potato Vodka: Made from potatoes, it’s rich and creamy in texture and a good option for those sensitive to gluten
- Fruit Vodka: Some vodkas are distilled from fruits like grapes or apples, which have subtle fruity undertones.
- Flavored Vodka: Infused with flavors such as citrus, berries, or spices
Each fl oz. of vodka contains:
- Calories: 64
- Protein: 0g
- Fat: 0g
- Carbohydrates: 0g
Tequila on the Carnivore Diet
Tequila is another carbohydrate-free spirit distilled from the fermented juice of the blue agave plant. Pure tequila, especially those labeled "100% agave," is the best choice to avoid added sugars or other additives that could interfere with the Carnivore diet. Avoid mixto tequilas, which can contain up to 49% non-agave sugars.
The most popular types of tequila are:
- Blanco (Silver) Tequila: Clear and unaged, bottled immediately after distillation or aged for less than two months in stainless steel or neutral oak barrels, with a pure agave flavor
- Reposado Tequila: Aged between two months and one year in oak barrels to give it a smooth, mellow flavor with hints of oak and vanilla
- Añejo Tequila: Aged between one and three years in small oak barrels, resulting in a rich, complex flavor with notes of caramel, vanilla, and spice
- Extra Añejo Tequila: Aged for over three years, it is very rich and complex, similar to fine-aged spirits like whiskey or cognac.
- Cristalino Tequila: A newer category where aged tequila is filtered to remove the color, resulting in a clear tequila with the smoothness and complexity of aged varieties.
Here are the nutrients found in 1 fl. oz. of tequila:
- Calories: 64
- Protein: 0g
- Fat: 0g
- Carbohydrates: 0g
Red Wine on the Carnivore Diet
Wine can be enjoyed on a carnivore diet, but not all wines are created equal. Sweet wines like Moscato, dessert wines, and some sparkling wines are high in sugar and carbs, making them unsuitable for a carnivore diet because they can spike your blood sugar levels and knock your body out of ketosis. Dry red and white wines are the best options for carnivore enthusiasts. Look for terms like “dry” or “brut” on the label to guide your choice.
Red wine is a popular alcoholic beverage but it may cause more problems on a Carnivore diet than distilled spirits like whiskey, vodka, and tequila due to its carbohydrate content. Red wine contains carbohydrates due to the sugars in grapes. The sugar content can vary based on the wine type and its residual sugar level but dry wines have less sugar than sweet wines.
Here are the most popular types of red wine:
- Cabernet Sauvignon: Has a bold flavor with fewer residual sugars
- Pinot Noir: Lighter and less tannic, with moderate carbohydrate content
- Merlot: Smooth and fruity, with a moderate amount of carbohydrates
- Syrah/Shiraz: Rich and full-bodied, with varying carbohydrate levels based on sweetness
- Zinfandel: Can be higher in sugar, especially the White Zinfandel variety, which is sweeter
1 fl. oz. of red wine contains the following nutrients:
- Calories: 25
- Protein: 0g
- Fat: 0g
- Carbohydrates: 0.75g
Beer on the Carnivore Diet
Beer lovers may face a bigger challenge on the carnivore diet. Consuming beer can be challenging on a Carnivore diet due to its carbohydrate content and the use of grains in its production. Most beers are brewed from grains, making them high in carbs and unsuitable for this lifestyle. Traditional beers are carb-heavy, with ingredients like barley and wheat, contributing to their high carbohydrate content. Drinking beer can quickly exceed your daily carb limit and interfere with ketosis. Unlike distilled spirits, beer retains a substantial amount of carbohydrates and other plant-derived ingredients, making it less compatible with the Carnivore diet.
Also, beers can contain various additives, including sugars, flavorings, and preservatives, which increase the carbohydrate content. If you can’t give up beer entirely, look for low-carb or keto-friendly options that contain fewer carbs per serving such as Michelob Ultra or select light beers, but they should still be consumed in moderation.
The most common types of beer are as follows:
- Light Beer: Lower in calories and carbohydrates than other kinds of beer
- Lager: A popular beer style that is light in color and flavor, with moderate carbohydrate content
- Pilsner: A type of pale lager, crisp and refreshing, with similar carb content to regular lagers
- Ale: A broad category that includes pale ales, IPAs, and others, usually with a higher carbohydrate content
- Stout and Porter: Dark beers with rich, complex flavors, higher in carbohydrates
- Craft Beer: Varies widely in carbohydrate content, often high-carb due to ingredients and brewing methods
Each fl oz. of beer contains the following nutrients:
- Calories: 13
- Protein: 0.1g
- Fat: 0g
- Carbohydrates: 1g
Tips for Drinking Alcohol on the Carnivore Diet
So, as mentioned earlier, alcohol consumption is not recommended on a Carnivore diet. Drinking alcohol on the carnivore diet is a personal decision that requires thoughtful consideration. By understanding its effects on ketosis, fat metabolism and overall health, you can make choices that support your goals. Here are some tips to help you stay on track:
- Don’t have the all-or-nothing approach. It’s ok if you can’t follow all the rules at first. You need to learn how to minimize and avoid non-Carnivore foods and drinks.
- If you like to drink once in a while, do it, but don’t make it a habit, as it takes three weeks for your body to recover.
- Moderation Matters: Stick to one serving of alcohol to minimize its impact on your body. Overindulging can lead to unwanted side effects (e.g., dehydration) and a higher risk of deviating from your diet.
- Don’t Forget to Read the Labels: Take the time to read labels and ensure you are choosing sugar-free, low-carb options that align with your carnivore lifestyle.
Alcohol Alternatives on the Carnivore Diet
You can drink the following beverages on the Carnivore diet:
- Mineral water: It contains natural or added minerals, which help hydration and electrolyte balance.
- Bone broth: It contains collagen, gelatin, amino acids (such as glycine and proline), and minerals (like calcium, magnesium, and phosphorus), which help joint and gut health. It also helps hydration and contains natural electrolytes (sodium and potassium).
- Club soda or sparkling water: Both are carbonated water. Club soda contains minerals (sodium bicarbonate or potassium bicarbonate) with no carbohydrates. Sparkling water is calorie-free, so it’s suitable for the Carnivore diet.
- Electrolyte drinks: They support hydration and mineral balance and have no carbohydrates or sugar. They also help recovery after intense physical activities.
- Butter coffee or fatty latte: It’s one of the favorite drinks of Carnivores and contains only coffee and butter. It’s a good Carnivore-friendly drink as it has no carbohydrates or sugar, contains fat, and can boost energy.
- Plain tea: It’s black tea with no sugar, which has almost zero calories and helps hydration.
Yes, these alcohol alternatives contain no alcohol, but they are healthy and help you reach your weight loss and health goals on the Carnivore diet.