Drink Lots Of Water And Electrolytes
Alcohol is dehydrating, and even more so when youre in ketosis without the extra glycogen, your body isnt storying as much water.
This means you should be extra vigilant with both your water and electrolytes before and after drinking. Theres a good reason hangovers on keto are so notorious!
And if you need something to discourage you from going overboard on the drinks, remember: getting kicked out of ketosis can sometimes feel like having a hangover. Combine that with an actual hangover and youve got a recipe for disaster.
Alcohol Can Stall Weight Loss Even If You Stay In Ketosis
Let me explain how a few low carb vodka drinks can stall weight loss. In a nutshell, your body will prioritize getting rid of the alcohol before it burns any sugar or fat . This means both sugar and fat are more likely to get stored as body fat when you drink alcohol. For more detail, see the Does Alcohol Stop Ketosis? section above.
Keto Wine #: Pinot Noir
Pinot Noir is a red wine thats known and loved for its versatility. Whether youre having nourishing fatty keto meat for dinner, a rich keto cheese appetizer, or an eggy omelet for lunch, Pinot Noir can make a great pairing.
This versatility is thanks to its balanced flavor profile. Not too sweet yet not too dry. Not too light, yet not too strong think of Pinot Noir as the just right wine.
Some of our favorite Pinot-Noir & food pairings include:
- Roasted Lamb
Pino noir contains 3.4 grams of residual sugar per 5 ounce serving.
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Top 5 Keto Alcoholic Drinks
On a keto diet, you can still enjoy a delicious drink or two on special occasions. Even though many alcoholic drinks contain a lot of sugar, there are still some great keto options, with little or no sugar or carbs.
Heres our list of the top 5 keto alcoholic drinks:
- Champagne or sparkling wine : one glass contains about 2 grams of net carbs.
- Dry wine, red or white: one glass contains about 2 grams of net carbs.
- Vodka, club soda, and lemon or lime: one tall drink contains 0 grams of carbs.
- Whiskey: one drink contains 0 grams of carbs.
- Dry martini: one cocktail contains 0 grams of carbs.
What Alcohol Can You Drink On Keto
So, what drinks are ok on keto? There are a few different categories of low carb alcoholic drinks and keto friendly alcohol drinks:
- Hard Liquor Vodka, rum, tequila, gin, brandy, whiskey, etc. Most of these have 0 carbs, which is great, but you need to be careful with what you mix them with.
- Dry Wine Dry red wine, dry white wine, dry rose wine, dry sparkling wine, etc.
- Light Beer Most light beers are fine, but you can look up the carb counts of your favorite brands.
- Light Seltzers These are basically spiked flavored seltzer water, with no sugar added.
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Is Red Wine Keto What Types Of Red Wines Are Keto Friendly
Yes! Red wines that are fermented dry with low alcohol and low to no residual sugar can be Keto friendly. In particular, wines like Cabernet Sauvignon, Pinot Noir, and Merlot tend to be low in carbs and residual sugar. And wouldn’t you know, those are the wines we’ve chosen as our first Maker reds. Join the Maker Can Club for access to our dry, red wines with zero sugar. And as a reminder, we aren’t removing sugar from wine or changing the wine that these high quality, small producers make in any way.
How Much Should We Drink On Keto
Most short-term, in-depth keto diets do not recommend drinking alcohol at all.
That said, if youre working on a longer-term nutrition lifestyle change, your best bet is likely the moderation model:
- No more than 2 drinks per day for men*
- No more than 1 drink per day for women*
The funny thing about alcohol is that we digest it very differently than other calories. Part of the effort happens with these handy little enzymes called alcohol dehydrogenase. Enzymes help chemically process alcohol calories through our liver, stomach, and kidneys. So, were still not sure if we burn alcohol calories as efficiently as other calories.
In case youre wondering: The reason why women cant drink as much is because women have less alcohol-digesting enzymes than men. Its a shame, but also a fact.
*As we all well know, everyones physiology is different and some lineages ought to moderate more! Talk to a doctor or nutritionist about your unique situation.
Last Word: Drink Wine Even If Its Folly
If youre seriously committing to the keto thing, you might want to stop drinking altogether while your body adjusts. After this process, you might be able to start adding dry wines back into your diet.
Whats life without living a little?
You can do it. Salut!
Do The Math Yourself
Carbs: Take residual sugar level in grams per liter x 0.15 = grams of carbs per 150 ml serving.
Alcohol calories math:
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Why You Should Avoid Alcohol When On A Keto Diet
Well, your body will be going through some significant changes in the first few weeks of the diet as it shifts into ketosis. You may experience whats known as keto flu, which includes symptoms like muscle aches, dizziness, headaches, and nausea. Therefore, alcohol probably isnt the best tonic in this situation.
There are also some other effects that alcohol can have on you during the keto diet that well cover later.
But, it is still possible to drink alcohol whilst doing the keto diet. Its a matter of drinking the correct type to ensure your body stays in ketosis, and also being aware of how it affects you.
Beers and cocktails are completely off the menu. Both are full of carbohydrates which will knock you out of that super fat-burning zone that makes keto so effective.
Wine, however, is the best type of alcohol to drink whilst doing keto.
Wine & Its Keto Compliance
Here you will find information, necessary facts and essential tips on how keto compliant wine is.
HOW KETO COMPLIANCE IS MEASURED:1the worst type of food or drink10 the food or drink is keto-friendly
As you probably know alcohol and its consumption on a ketogenic diet is quite a controversial topic. Some keto gurus will tell you to avoid drinking alcohol at all costs. Others will let you consume it in moderation or only consume certain types. Ive experimented both with total alcohol abstinence and moderate consumption of selected types of alcohol on a keto diet and here are my thoughts I want to share with you.
A few facts, foods for thought and pieces of advice in relation to wine and a keto diet:
As you can see, dry wine is keto-friendly and you are OK to consume it on this eating program. Some studies even show that wine can help you burn more fat and speed up your weight loss progress. Whats more, wine simply helps you chill out and still enjoy life.
BONUS TIP: If you dont like the taste of dry wine, you can add Stevia or erythritol to it and it will taste like sweet wine. However, I can assure you that after a few weeks you will get used to the taste of dry wine and will actually start to like it.
Check the brilliant article about alcohol consumption on a keto diet and its possible effects on ketosis.
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Strawberry Basil Bourbon Smash
Image from peaceloveandlowcarb.com
Its a good time to sip on some refreshing cocktails!
This Strawberry Basil Bourbon Smash is perfect for those hot days when you want something light but still packs a punch.
The combination of strawberries, basil, lemon juice, simple syrup, and bourbon make this cocktail one that will leave you feeling refreshed after every sip!
One of the coolest-looking cocktails made with only three ingredients it couldnt be easier to put together.
Calories: 159kcal, Carbs: 3.5g, Fat: 0.4g, Protein: 0.5g
Which Wines Are Keto
Dry wines have little sugar left after fermentation, which is why they don’t taste sweet. These low sugar levels mean they’re low in carbs. Some examples of low-carb wines would be dry sparkling wines or Champagne that are labeled brut,” “extra brut,” “brut nature,” or “zero brut.”
Meanwhile, sweet wines such as Zinfandel, Moscato, Port, and late-harvest Rieslings have the highest sugar content, so be sure to steer clear of those.
It’s important to note that just because a wine is fruity doesn’t automatically mean it’s sweet or high in sugar. Dry wine simply means that there are little or no residual sugars. Also, the amount of sugar in wine isn’t directly correlated to its color there are both sweet and dry red wines, white wines, and rosé wines.
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Can You Drink Alcohol On A Low
Low-carb diets have recently become increasingly popular as an effective way to lose weight and improve health.
They typically involve cutting out high-carb foods like refined grains, fruits, starchy vegetables and legumes and instead focus on healthy fats and proteins.
However, many people are uncertain about whether alcohol can be consumed on a low-carb diet, and recommendations on the subject can be conflicting.
This article investigates whether you can or should drink alcohol on a low-carb diet.
Many types of alcohol are high in carbohydrates some packing in more carbs per serving than soft drinks, sweets and desserts.
For example, beer typically has a high carb content, as starch is one of its primary ingredients.
It generally contains 312 grams of carbs per 12-ounce serving, depending on various factors, such as whether its a light or regular variety .
Mixed drinks are also typically high in carbs due to ingredients like sugar, juice and other high-carb mixers added to improve flavor.
For comparison, heres how many carbs some popular alcoholic beverages contain (
|3.5 fl oz||14 grams|
|4.5 fl oz||32 grams|
Beer and mixed drinks are especially high in carbs, with certain drinks packing up to 34 grams of carbs per serving.
Can You Have Alcohol On Keto
While its obvious that sweet mixed drinks and beer are full of sugar and carbs that can immediately bring you out of ketosis, straight liquor and dry wine can also cause issues for some people.
When talking about drinking on the keto diet, you have to consider the processes that go into your body metabolizing alcohol, and how that can interfere with your body being in ketosis.
Your health and body are unique to you, so its important to understand that even if you drink a low-carb alcoholic drink, your reaction may not be the same as the person across from you. Listen to your body, and act accordingly.
Take a drink like a vodka soda: It has very few calories and even fewer grams of sugar. However, even though it uses a liquor with no carbs, its not the calories in this simple drink that can cause a problem its how the body processes the liquor in the first place.
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How You Know Your Keto Diet Is Working
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What Alcohol To Avoid On Keto
And here is a list of NOT keto friendly alcohol drinks:
- Most mixed drinks Anything with simple syrup, agave, margarita mix, sweet & sour mix, vermouth, etc. Most mixed drinks will fall into this category.
TIP: If you want to make a keto drink with simple syrup, use this keto simple syrup recipe instead, or get my premade Wholesome Yum Keto Simple Syrup below.
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Be Prepared For Worse Hangovers If You Drink While Following A 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.
The Downsides Of Wine On Keto
Even though wine can bring health benefits, you wont lose weight or flatter your health if you consume it excessively.
Therefore, according to studies, the best health benefit is obtained with a glass of red wine a day .
In contrast, too much alcohol increases the risk of heart failure, cancer, liver disease, and mortality in general.
In addition, there are other disadvantages of alcohol consumption in ketogenic diets:
- Although there are no studies about it, you tend to get drunk faster on the keto diet, which you should not underestimate.
- Since the liver preferentially takes care of breaking down alcohol, this can inhibit ketone production and weight loss .
- Its no secret that a large appetite usually follows increased alcohol consumption. The more you drink, the more likely you are to overeat afterward.
Finally, science gives us the ideal amount of alcohol per day, about 90 ml of wine for women and about 180 ml for men .
Indeed, you do not have to drink wine every day. However, now and then, 1-2 glasses of the right wine are allowed even on the keto diet.
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What’s The Best Way To Choose Keto Wine
As mentioned, dry wine is the best option on keto. Be it red, white, or rosé, you want wine that has the least amount of residual sugars.A good rule of thumb for choosing keto-friendly wine is to look for bottles that contain less than 10 grams of sugar. However, nutrition information isn’t typically included on wine bottles or restaurant menus, so you’ll have to do your own sleuthing.
One surefire way to reduce your risk of consuming hidden sugars is to avoid cheap, low-quality wine producers. Many commercial brands use added sugar to compensate for the lack of quality.
Instead of going mainstream, opt for wines that are made using Old World practices and dont rely on additives. Also, look for wines that have “no added sugar” on the label so you have a better chance of keeping your carb count down.
It’s also worth checking out biodynamic wines, which sometimes have lower naturally occurring sugars and certainly no synthetic ingredients. In general, you’ll want to avoid non-keto wines such as sangria, dessert wines, wine coolers, and any other sugary wines that aren’t dry.
Why Dryness Matters For Keto Wine
A good keto wine should contain very little residual sugar. In the wine-making process, yeast consumes the grape sugar to produce alcohol. That process might be stopped early to create wines with a bit of residual sugar left over. A lot of wines have some residual sugar because it complements and blends into the taste well. A very dry wine is one where that process is allowed to continue, and so it has very little residual sugar.
Be aware that dry is also used to describe a taste quality not all wines that are described as dry cut this sugar down that much. They can still have as much as 30 grams of residual sugar per liter.
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