Basically The Opposite Of Those Sugary Canned Cocktails You See Everywhere
We got frustrated by the lack of high-quality lighter options out there and werent so keen on the teeth-rotting level of sugars we found in most ready-to-drink options we found. So the only sugar youll find in our drinks comes from naturally occurring sources in the fruit-juices we use. Check ingredients >
Be Aware Of Diminished Willpower
Maintaining a healthy ketogenic lifestyle requires focus and willpower. When you drink, your inhibitions and willpower weaken. This is why its so easy to go for a few pieces of pizza at 2 a.m. after a night of consuming alcohol instead of a handful of pistachios and a glass of water.
So even if you choose your low-carb alcohol carefully, the choices you make after those drinks may end up throwing you out of ketosis.
This isnt meant to be a buzzkillits simply something more to consider when opting for a second or third drink.
Enjoy Happy Hour & Stick To Keto
Remember that your body burns alcohol before anything else, so even if your macros are correct, drinking alcohol will slow weight loss.
Another thing to keep in mind is that when you’re on a low-carb diet, your tolerance for alcohol goes down. So it’s important to drink a glass of water after each alcoholic beverage and be mindful of how you’re feeling before reaching for a second drink.
Please drink responsibly.
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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.
An Unexpected Perk Of Going Keto
In any trendy diet, there are always nuggets of wisdom buried somewhereand keto is no exception. Because it involves such a tight carb budget, the diet doesn’t leave much room for regular alcohol consumption. And when you do imbibe, quantity is limited, so youre likely to stay within the recommended limit. Considering that more and more research suggests moderate drinking may be more detrimental to our health than experts previously thought, the keto diet’s booze restrictions could be a really good thing in the long run.
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The Health Risks & Potential Benefits Of Alcohol
Alcohol itself is generally not considered to be a healthful substance.
Excessive intake can reduce fat burning , is linked with increased abdominal fat , and can potentially contribute to numerous long-term health risks .
That being said, you might have heard of the potential benefits of the occasional drink. Some studies even suggest an inverse relationship between light to moderate drinking and heart attack risk and death from all cardiovascular causes in certain populations .
This may seem confusing at first, but as the Harvard School of Public Health note:
The risks exceed benefits until middle age, when cardiovascular disease begins to account for an increasingly large share of the burden of disease and death.
A few more important takeaways from the same source:
- If you dont drink, there is no need to start. You can get similar heart-healthy outcomes with exercise and dietary choices, without the added risks posed by alcohol.
- For males with no history of alcoholism but a moderate to high risk for heart disease, one daily alcoholic beverage may reduce that risk, particularly if you have low HDL.
- Females with no history of alcoholism but a moderate to high risk for heart disease must balance the potential benefits of light drinking against the small increase in breast cancer risk.
- If you already drink alcohol, do not consume more than 2 drinks a day for males or 1 drink a day for females, and ensure you consume at least 400 micrograms of folate a day.
Top 5 Keto Alcoholic Drinks
If youre still wondering how to include alcohol in your keto diet, were going to wrap this up with our top 5 favorite keto alcoholic drinks.
Nothing says celebration like a glass of bubbly! Although Champagne can be very expensive other kinds of sparkling wines or Cava come in a variety of prices and can be enjoyed as an aperitif, with your food or as a stand-alone drink.
There must be a reason why humans have been drinking wine for thousands of years. One of them is probably that it tastes really good with food. Ben Franklin even called wine constant proof that God loves us. Fortunately, drinking an occasional glass of dry wine is fine on a low-carb diet.
A vodka & soda or gin & soda is your drink if you want to skip sugar and artificial sweeteners. This sparkling drink with vodka, soda, lime and ice tastes way better than it might sound.
Even though whiskey is made from various forms of grains, its zero carb and gluten free. It comes in many different classes and types. Too much ice can kill the flavor but serving it with a little dash of water can actually enhance the flavor.
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My Take On Keto Alcohol Drinks
Bring on the party with these keto drinks.
Absolutely colorful and sparkling.
Whether its a keto party at home or a cool summer drink at the pool, these drinks will always add glamour and refreshment to your day.
It can be hard to find a drink that is low in carbs and high in alcohol content. However, these keto alcohol drinks are out there for those who want a stiff drink without all of the sugar!
The keto alcohol market is growing, and its likely because people are looking for a way to maintain their diet while drinking.
If youre on the ketogenic diet, but still want to enjoy an alcoholic drink at your next party or social event, there are plenty of options out there that wont put too much strain on your new lifestyle.
How Does Alcohol Impact Keto
From an overall health standpoint, we know that consuming alcohol is less than ideal in most cases. But what about the impact on Keto specifically?
Alcohol wont necessarily always kick you out of Ketosis, but will more than likely slow it down, impacting any weight loss efforts in a negative way.
Heres how it works:
Alcohol metabolism is prioritized in the liver over ketone production, largely because of the potential negative impact alcohol can have on the body.
Its first broken down to acetaldehyde – a highly toxic substance thats a known carcinogen – before then being converted to acetate, a less active byproduct. This is divided into water and carbon dioxide, before being eliminated from the body .
The main takeaway is that the body is smart.
Because alcohol is potentially so toxic, processing and eliminating it takes precedence over keeping you in Ketosis. Hence, when under the influence, ketone production and the fat burning process are both temporarily delayed until the alcohol is cleared from your system .
As noted by Keto Nutritionist Maria Emmerich :
To make matters worse, the more you drink the more you tend to eat and unfortunately, drinking will make your liver work to convert the alcohol into acetate, which means that the foods you consume at this time will be converted into extra fat on your body.
An interesting side note:
So with the downsides of alcohol on Keto covered, which alcoholic drinks have the green light for Keto when consumed in moderation?
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What Alcohol Should I Avoid On Keto
- Beer. At an average of 17g carbs per serving, theres a reason beer is sometimes called liquid bread! If you simply must have beer, look for the lightest beers, which can be as low as 2g of carb per serving. But still, beer should be consumed sparingly.
- Some wines. As above, some wines are more keto friendly than others. In general, 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, theyre loaded with sugar and a super-high carb count.
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
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Does Alcohol Stop Ketosis
No, alcohol itself will not kick you out of ketosis.
However, alcohol de-prioritizes utilization of fat to make ketones.
Here is the difference in metabolism on normal keto versus when you drink alcohol on keto:
- When you follow a keto diet, your body burns fat for fuel and produces ketones.
- When you drink alcohol on keto, your body sees the alcohol as poison and its first priority is to get rid of it . So, your body stops breaking down both sugar and fat in order to break down the alcohol instead. That means that any excess sugar or fat is more prone to get stored, in the form of glycogen in the liver and primarily body fat.
Keto Ginger Whiskey Soda
If you like your drinks strong with very little between you and the smoky whiskey flavor, keto ginger whiskey soda is the drink for you.
It has nothing in it except whiskey and a couple of ounces of keto ginger ale, meaning youll get a whole lot of rich whiskey flavor along with some lovely bubbles and a hint of ginger.
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Can I Drink Alcohol On A Keto Diet
You will be glad to find out that you may enjoy alcohol and still see great results even if you are on a keto diet, but some criteria need to be followed. So you need to be careful about the amount of alcohol you consume and what type it is.
Because it supplies calories, alcohol is considered the fourth macronutrient. Alcohol has approximately twice as many calories as protein and carbohydrates, delivering around seven calories per gram consumed.
This is significant because calories still count on the ketogenic diet, especially if you attempt to reduce weight. And, because a single serving of alcohol can contain a lot of calories, it can be easy to overdo it, slowing your weight reduction or, worse, causing weight gain. Furthermore, unlike other macronutrients with various health and nutritional advantages, alcohol has very little nutritional value.
Alternate With A Glass Of Water
Weve all heard this one before, but how many of us actually do it?
Keeping hydrated is super important for everyone, including those on a keto diet. Although you may feel like youre drinking lots of fluid while socializing at the bar, alcohol can actually dehydrate you.
Alternating with a glass of water between keto-friendly drinks will keep you well hydrated, and will also have the added bonus of helping you feel fresh the morning after!
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Alcohol On The Keto Diet
Along with carbs, protein, and fat, alcohol is considered to be the fourth macronutrient. It has 7 calories per gram thats almost as calorically dense at fat. Alcohol calories are empty calories, in that they dont provide any nutrients, vitamins or minerals
When we ingest alcohol, our body begins to metabolize it or break it down and turn it into energy. Most of the alcohol we consume is processed by the liver, and the rest is excreted in urine, sweat, and our breath.
Many keto dieters find that drinking too much alcohol too frequently can actually stall their weight loss. Since the body treats ethanol as a toxin, it will work to metabolize it as fast as possible. While the body is processing the alcohol you just drank, it delays that fat-burning processes. Specifically, it slows the process of converting fatty acids to ketones
Is Keto Bad For Your Liver
Individuals with a normal, healthy, functioning liver will not be harmed by modest nutritional ketosis. However, the keto diet still raises a threat of having hyperlipidemia which is the condition where fat or lipids in the blood elevate and the liver enzymes. The keto diet is low in carbohydrates but high in fat.
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Will Drinking Kick You Out Of Ketosis
Getting into ketosis and staying there is primarily driven by following a very low-carb diet. So as long as you dont go over your recommended daily net carb intake, the occasional drink likely wont cause concern.
Additionally, alcohol itself doesnt undo your bodys ability to produce ketones. In fact, the opposite may be true. Alcohol consumption has been associated with a decrease in blood sugar and an increase in ketone production in a few different studies .
However, this absolutely does not mean you should drink a lot on keto to increase ketone levels.
Excessive alcohol consumption can not only lead to serious health concerns but can also be deadly for diabetics because of its role in increased ketone production, leading to alcoholic ketoacidosis .
It is also thought that being in ketosis can decrease alcohol tolerance. However, there is not much research to support this theory.
For this and many other reasons, sound medical advice suggests that if you do choose to drink, only do so in moderation and keep your intake below one drink per day for women and two drinks per day for men .
Bottom line, you are better off avoiding alcohol altogether.
If you do choose to drink occasionally, here are the best and worst types of alcohol for keto.
Mixed Drinks / Cocktails
If things seem likely to go off the rails with cocktails for carb counts, your worry is with good cause. It’s actually the mixers in mixed drinks that tend to contain all of the sugar. This is fairly straightforward: sugary sodas, fruit juices, and liqueurs are sweet from sugar, whether added or naturally occurring. When you add any of them to alcohol, you increase the carbohydrate count significantly and make yourself much more likely to fall out of ketosis. You also increase your chances of a hangover from the sugar content.
There’s no doubt that cocktails are more enjoyable than sipping on straight alcohol. If cocktails are your drink of choice, pick simple low or no calorie mixers such as soda water, stevia sweetened soda, pure cranberry juice, flavored sparkling water, or tea.
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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
Gin And Diet Tonic Cocktail
The standard gin and tonic cocktail is a no-go for people undergoing a keto diet. Nevertheless, many of these classic and favorite drinks can be transformed into healthier beverages.
In general, gin is a distilled beverage that contains no carbohydrates. Still, flavored gin is available that may also be an ingredient for this cocktail. For a keto-friendly drink, be sure to stick with the pure alcohol gin.
Contrastingly, tonic water, the other main ingredient of the cocktail, is heavy in sugar and not keto-friendly in its original form. To make this keto-friendly, have a diet tonic water instead, with natural or artificial sweeteners. Both kinds of sweeteners are fine, but of course, a natural sweetener is the best option.
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