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Can You Have Wine On The Keto Diet

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Can You Drink Wine On Keto

How To Drink Wine On The Keto Diet | Keto Q& A with Health Coach Tara & Jeremy

Ok, getting back to wine! Heres the good news. Wine is much lower in carbs than beer, so most people who eat keto choose wine, recommends Andreas Eenfeldt, MD, via Diet Doctor. Phew! Thankfully, it turns out that, yes, you can drink a very dry red wine or white wine in moderation on keto. In fact, that dryness is key to a good keto wine. Just what does that mean?

The goal of a ketogenic diet is to force your body into ketosis. This is a metabolic state in which the body burns fat instead of carbohydrates for energy. To achieve ketosis, your diet is high fat and ultra-low-carb. To do this safely, it helps to be a meticulous planner! It is essential that you increase fat as you decrease carbohydrates.

If you have always preferred beer, now is an excellent time to train your palette and explore the wonderful world of keto-friendly wines. Youll instantly slash your carb and sugar consumption and avoid or whittle away at the dreaded beer gut.

Enough about that, lets get to the wine! The good news is that many wines have little to no carbohydrates which makes them a candidate for consumption on a keto diet. Thebest wines for keto will absolutely have to be low or zero carbs, and as always, this only applies if said wine is consumed in moderation.

Can You Drink Alcohol On Keto

Is it possible to eat a healthy Ketogenic diet and still enjoy the occasional drink with family and friends?

The short answer:


Although alcohol isn’t ideal, it’s generally agreed that small quantities can fit in with a Keto diet.

However, there are certain types of drinks that are more suitable than others .

In this article, well look at how alcohol can impact your Ketogenic diet, along with beverages you can add to your Keto-approved alcohol list, and ones to avoid.

Carbohydrates Contained In Alcoholic Beverages

Many alcoholic beverages like beer, certain wines, and cocktails with mixers are loaded with carbohydrates. Consuming carbohydrates will cause the body to leave the state of ketosis since carbohydrates are present to metabolize.

However, some types of alcohol are low in carbohydrates. These include:

  • Clear liquors like vodka, gin or tequila
  • Some dark liquors like rum, cognac or scotch
  • Dry wines
  • Light beer

While these drinks may not provide carbohydrates for the body to burn, your body can still turn alcohol into usable energy.

Alcohol is unique in that it cannot be stored like carbohydrates, protein or fat. Because alcohol cant be stored, it essentially halts the metabolism of other types of calories until it is broken down. When in ketosis, alcohol halts the metabolism of fat to metabolize alcohol.

Alcohol is broken down by several enzymes into acetate, which your body uses for energy. When alcohol is consumed during ketosis, your body will convert to using acetate as an energy source rather than fat.

Overall, even if the alcohol consumed is not high in carbs, it does provide energy for the body to burn rather than fat, essentially slowing the ketosis process.

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Get Your Electrolytes In

Electrolytes are very important on the keto diet especially when drinking. There are lots of different electrolyte powders out there, but I like to make my own. The electrolyte drink I make every day contains: a couple pinches of pink salt, 1/2 tsp of potassium and a MIO flavor. I also like to take a magnesium supplement everyday.

Does Alcohol Affect Ketosis Positively

Can you drink alcohol on the keto diet?

If youve ever heard the phrase drinking increases ketosis, youre only getting half the story.

A small study from 1970 illustrated how alcohol consumption and a high-fat diet increased ketonuria aka more ketones were found in the volunteers urine. Heres the scientific explanation: Researchers theorized the ketonuria was caused by a delayed change in intermediary metabolism from alcohol-induced glycogen depletion.

The bottom line: Drinking alcohol on the keto diet might result in a quick burst of ketone activity, but your liver will eventually start to use alcohol for energy instead of fat. That means less fat-burning over time.

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Can I Drink Beer On Keto

Yes, you can drink light beer on keto in moderation. There are carbs in beer, but as you can see in the list below, they range from about 2 grams 7 grams, so choose appropriately!

Here are some low carb beer options, perfect for keto:

  • Amstel Light 5g net carbs
  • Becks Premier Light 3.2g net carbs
  • Budweiser Select 55, Budweiser Select, Bud Light 1.9g, 3.1g and 6.6g net carbs, respectively
  • Coors Light 5g net carbs
  • Heineken Light 6.8g net carbs
  • Michelob Ultra 2.6g net carbs
  • Miller 64, Miller Chill, Miller Lite 2.4g, 3.2g, and 4g net carbs, respectively

What Alcohol Can You Drink On The Keto Diet

No matter your diet, relaxation is an important part of life. For over half of Americans, relaxation involves alcohol, while some people’s bodies respond problematically to alcohol. For many of us a drink or two is the perfect way to chill out and alcohol does have a range of moderate health benefits in its favor. Humans are no strangers to drinking as the genetic mutation we developed ten million years ago enabling us to digest ethanol is credited with our evolution from tree dwelling creatures to land dwelling ones. That’s because the ability to digest ethanol enabled us to eat fruit that fell to the forest floor rather than only being able to eat fruit still attached to trees.

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Tips For Staying In Ketosis While You Drink Alcohol

  • Eat a keto-friendly snack before drinking alcohol to curb your appetite.
  • Drink lots of water and take an electrolyte supplement after drinking alcohol.
  • Eat foods high in fat, such as avocado, olive oil, coconut milk, or full-fat yogurt with berries for dessert.
  • Find low-carb alcoholic drinks that you enjoy wine is typically lower in carbs than beer.
  • Choose spirits over beers because they are usually distilled rather than fermented like beer and have fewer carbohydrates.
  • Be careful about mixing liquor with sugary mixers or juices and stick to soda water instead of tonic water when ordering gin or vodka on the rocks.
  • Does alcohol kick you out of ketosis?

    While you can make keto alcohol drinks as stated below.

    Though it will not kick you out of ketosis, still should have them in a small quantity.

    Does alcohol slow weight loss on keto?

    Drinking alcohol have effects on the liver which is responsible to make ketones.

    So if it adversely affects the liver then the weight loss process may slow down.

    In addition, even if the alcohols are low in carbs, they provide energy for the body and hence slow down the ketosis.

    But having keto alcohol once in 3-4 months is okay for a party or so.

    What is the best alcohol to drink on keto?

    The whisky, tequila or vodka, all are completely free of carbs until you mix them with some sweet drinks.

    For flavor, mix it with some fresh fruits or with low-carb mixers.

    Is vodka high in carbs?

    Vodka is absolutely carb-free.

    Be Prepared For Worse Hangovers If You Drink While Following A Keto Diet

    Can I Have Alcohol on The Ketogenic * Keto * Diet

    Eating a carb-heavy meal before drinking can keep you from getting drunk too quickly. By the same token, following a strict keto diet can lead to becoming intoxicated more quickly and suffering a worse hangover.

    “When you’ve eaten a lot of carbs and your glycogen stores are filled, the rate at which you get drunk usually slows down,” Dr. Josh Axe, D.N.M., C.N.S., D.C. tells Men’s Health.

    However, skipping the carbs can have an adverse effect on your alcohol tolerance and ability to stave off a killer hangover.

    “When you’re in ketosis, alcohol hits your system faster and stronger than it did when your body was housing more carbohydrates. Your alcohol tolerance plummets to near zero when you’re in ketosis,” Dr. Anthony Gustin, D.C., M.S. wrote on Perfect Keto.

    If you’re thinking of throwing back a few shots while on a ketogenic diet, you should be prepared for a stronger hangover.

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    Can I Drink Wine On A Keto Diet

    Youll be excited to learn that yes, you can drink wine on a keto diet. Wine is much lower in carbs than other types of alcohol such as beer, cider and pre-mixed drinks. However, the type of wine you choose is important for a keto diet. Dry wines, for example, contain far less carbs and sugar than sweet dessert wines As ever, moderation is key when drinking alcohol drinking large amounts of wine regularly is not only going to affect your keto diet, but will also damage your overall health.

    With an average of only 2g of carbohydrates per glass of a dry wine, you can enjoy a tipple fairly regularly without adversely affecting your keto diet.

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    What Cocktails Can I Drink On Keto

    Knowing that most pure spirits, or hard alcohol, can fit into your low carb lifestyle is the first half of the battle. If you prefer a mixed drink, youll have to be sure to choose your mixers carefully to avoid sugary juices, sodas, and store-bought cocktail mixes.

    For example, if youre a fan of tonic water, make sure to choose diet tonic, as regular tonic water has upwards of 25 grams of sugar per serving. You could also choose to drink your keto friendly alcoholic straight or on the rocks to keep things simple and free from additional carbs. But, for those looking for a cocktail to sip, here are a few keto alcohol drinks ideas to get you started:

    • Vodka soda. This cocktail is the king of keto vodka drinks, made simply with vodka, club soda and a lemon or lime wedge. Easy, refreshing, and zero carbs whats not to love?
    • Old Fashioned. Traditionally made with whiskey, a dash of orange bitters, and a sugar cube, this cocktail can be made even lower carb with your favorite low carb sweetener.
    • Sangria. Depending on the keto friendly fruit involved, a red or white sangria can be a refreshing, low carb beverage to enjoy on a patio or porch.
    • And more! Check out cocktails in our New Years article, and browse our Recipes page to find even more adult beverages that can fit into your low carb and keto lifestyle

    Reduced Alcohol Tolerance And Hangovers

    Can You Drink Wine On Keto Diet?

    Have you ever heard the advice to not drink on an empty stomach, or to eat starchy carbs before an evening of drinking?

    Eating a carb-heavy meal before drinking can keep you from getting drunk too quickly. By the same logic, following a strict keto diet can lead to becoming intoxicated more quickly and suffering a worse hangover.

    On the keto diet, you may feel drunker, faster. Without the carbs and glycogen stores, the alcohol hits your system faster and stronger. When on a keto diet, most people need significantly less alcohol to get intoxicated.

    Some people also experience a worse hangover on the keto diet. To avoid this, make sure to stay hydrated. Make sure to drink plenty of water at least one large glass of water for each alcoholic drink you consume.

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    List Of Best White Wines For Keto

    1. Pinot Blanc

    Since it has the least amount of carbohydrates and sugar, Pinot Blanc is probably the best dry keto wine.

    With only 2.9 grams of carbohydrates per glass, Pinot Blanc is the only keto wine that can stay below 3 grams .

    However, there is not much difference between the carbohydrate levels of the best keto-friendly white wines.

    Therefore, we only range between 2.9 and 3.8 grams of carbohydrates, although there can, of course, be minor differences between producers.

    2. Sauvignon Blanc

    Sauvignon is mainly known for its freshness. However, due to the worldwide cultivation, there are significant differences in the taste of Sauvignon Blanc.

    While in Austria and Germany, the note of freshly cut grass is characteristic, in New Zealand, for example, the grape variety can have nuances of coconut or pineapple.

    In a glass of Sauvignon Blanc, you will find only 3 grams of carbohydrates on average .

    3. Pinot Grigio

    After Sauvignon Blanc, Burgundy varieties once again dominate the list of the best keto wines.

    The next grape variety is known as Pinot Gris, Pinot Grigio, or in German, Grauburgunder. A glass of Pinot Gris holds just over 3 grams of carbohydrates .

    Hence, Sauvignon Blanc just slightly beats Pinot Grigio among low-carb wines.

    4. Chardonnay

    In contrast to the tangier Sauvignon Blanc, Chardonnay is a fuller-bodied grape variety. Nevertheless, both wines are considered dry.

    5. Riesling

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    Benefits Of Red Wine For Keto

    Surprisingly, red wine, which tends to be sweeter, helps lower blood sugar and insulin levels .

    Therefore, red wine is ideally drunk with a meal. This way, it helps keep blood sugar and insulin in the basement, which reduces the risk of a meal throwing you out of ketosis.

    Youre probably familiar with the classic image of a French family having dinner. Rightfully so, a bottle of red wine is not to be missed.

    For this reason, French people probably have half as much cardiovascular disease as Americans .

    Red wine with a meal prevents blood pressure from rising. In addition, red wine protects the endothelium of blood vessels from cholesterol residues and glucose.

    Since French people generally drink more alcohol, this fact is also known as the French Paradox .

    Drinking On The Keto Diet

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    You dont have to avoid all alcohol in order to stay in ketosis. With the right choices, its quite possible to enjoy a drink or two and stay on the keto diet.

    Some alcoholic drinks can fit into a healthy ket diet, while some over-the-top mixed drinks contain massive amounts of sugar. In short:

    • Pure spirits like vodka and whiskey contain zero carbs
    • Wine is much lower in carbs than beer.
    • Watch out for sugar in drink mixers.

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    How To Buy Keto

    For a wine that suits a ketogenic diet, I recommend a three-step selection process:

    • If the residual sugar content is on the label, youll choose an option with less than 4g/L. However, you will rarely find this information.
    • In this case, choose a grape variety on the list below from a traditional winemaker you trust.
    • Watch out for the designation as a dry wine. However, this can carry a range of 4 to 9 g/L of residual sugar due to the acidity.

    However, with mass-produced wines from the supermarket, you must be careful even with the following keto-friendly grape varieties. Also, when it comes to wine, many customers are lured by the addictive factor of sugar.

    Against this background, a well-known saying is mostly true:

    Life is too short to drink cheap wine.

    Cautions When Drinking On Keto


    Be aware that your alcohol tolerance on keto may be much lower than previously. On a strict low-carb diet, this is the case for most people. Be careful when consuming alcohol on keto as you may find yourself needing a lot less alcohol to become intoxicated then you did before. While there is not a clear explanation for why this happens, this could be related to the fact that the liver is responsible for both ketone production and alcohol metabolism. It is theorized that while your liver is burning ketones it has less capacity to focus on metabolizing alcohol, causing you to feel drunk faster.


    Another common experience with drinking and keto is that hangovers are much worse. While this isnt a guarantee, many people claim this happens to them after making the switch to being fat fuelled. This is likely due to the fact that your body is holding onto less water when youre eating low-carb, and risk of dehydration and electrolyte imbalances are much higher. Always making sure to drink lots of water, or rotate between a drink and a glass of water can help prevent hangovers. Following your drink with some electrolytes like magnesium or salt may also help. Fasting

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