The keto or ketogenic diet consists of consuming high fat, moderate protein, and low carbohydrates. It provides great weight loss benefits just like many other high protein or low calorie diets while maintaining the body’s muscle mass. Here we discuss how alcohol and keto diet can work for you.
The keto diet works best when an individual consumes foods containing few carbs. Subsequently, the liver breaks down fat accumulations present in the body into a chemical known as ketones. The body uses these ketones for energy and enters into a state of ketosis resulting in rapid weight loss.
Keto diet demands mindful planning to stick to your daily carb consumption. It requires giving up specific snacks, sweets, and high-carb beverages like soft drinks and most types of alcohol.
Do not worry; you do not need to lose heart. It is still possible to have alcohol and follow the keto diet. Let us dive into alcohol consumption techniques and the keto diet with some of the worst and best alcoholic drink choices.
Can You Have Alcohol While Being On Keto?
Alchohol and keto diet is one of the most frequently asked questions or thoughts when beginning your keto journey. The answer is ‘yes’ but in limited amounts. Your liver breaks down fat into ketones; the same liver also metabolizes alcohol. Alcohol is the 4th macro-nutrient but is contemplated as toxic to your body as you do not need it for survival despite what some people may tell you. The liver metabolizes alcohol and helps it exit your body.
Different alcohols have unalike carb content. Regular wines contain approximately 3 to 5g of carbs per glass. Clear alcohols have barely any carbs. On days you want to have wine, make sure it does not exceed your daily carb intake. Otherwise, it will slow down the fat-burning process.
Will Alcohol Consumption Throw Me Out Of Ketosis?
Alcohol and keto diet depends on carb content. Too many carbs will slow you down on your weight loss journey, and you do not want this to happen. The body burns alcohol before anything else. So always keep an eye on your daily carb intake.
Keto Alcohol Self-Control
While you are on the keto diet, you consume fewer carbs. This causes the alcohol to process faster. This seems like a positive point to a few people that it will affect you more quickly if you are new to the keto lifestyle and still consume the same amount of alcohol as you did prior to starting the keto diet.
Alcohol Weakens Your Willpower
It is not the alcohol that will throw you out of ketosis but the choices you make after consuming it. With alcohol and keto diet you can go for carb-free or low carb alcohol drinks, alcohol will still weaken your willpower, causing you to munch on unhealthy high carb foods (fast food) later.
Therefore, always think hard before going for that 2nd or 3rd alcoholic beverage.
Does Alcohol Increase Ketosis?
People are often misguided by the phrase that ‘alcohol increases ketosis,’ even though it is only a half-truth. A small study conducted in 1970 showed alcohol consumption increases’ Ketonuria’– more ketones in the urine. It was theorized alcohol-induced glycogen depletion causes a late change in metabolism resulting in ketonuria. This will further cause the liver to utilize alcohol for energy instead of fat, which will result in a slowing down the fat-burning process.
10 Keto-Friendly Alcoholic Drinks
There are various low carb alcohol drink choices you can opt for without leaving ketosis. Free carb drinks include whiskey, gin, tequila, rum, and vodka. These drinks can be consumed with or without low carb flavor mixtures. Wine and light beers are low in carbs, 3 to 4 g per glass.
Some of the best options are below;
Sugarcane molasses or sugarcane juice ferments and then distills making a liquor known as rum. Rum is mostly produced in the Caribbean and American countries. It aids in a healthy heart, decreasing the level of cholesterol in the body. It also prevents heart diseases. Along with all these valuable points, it is also one of the best alcohol drinks to consume while on the keto diet. It offers 0 grams of carbs for 1.5 ounces (44 ml).
Vodka originates from Poland, Russia, and Sweden. With little flavors or impurities, it is made up of water and ethanol. It increases blood circulation in the body, which helps to lower the risk of various heart diseases and strokes. Accompanying carb-free properties, it also is a low-calorie drink. It provides 0 grams of carb for 1.5 ounces.
Gin is a distilled drink that is enriched with juniper berries. It was made by monks and alchemists covering Europe due to its medicinal properties. Hence, it originated as a medicinal liquor. This botanical liquor goes well with coke without being overshadowed by coke’s sweet taste. It provides 0 grams of carb for 1.5 ounces.
It is an alcoholic beverage derived from the blue agave plant, mostly found in the region surrounding Tequila City in Mexico from where it got its name. It has a transparent color and is unaged. It is also consumed with lemon or lime and finely ground salt. This enhances its taste. It offers 0 grams of carbs for 1.5 ounces, a keto-friendly option.
Whisky or Whiskey is an alcoholic beverage made up of fermenting grain mash. It is also made by distilling beer. A variety of grains are used like barley, corn, rye, and wheat. As per studies, drinking whiskey reduces the risk of certain heart diseases. It contains 0 grams of carbs for 1.5 ounces, so it does not hinder the weight loss process.
6. Red Wine
Red wine is the most famous type of alcoholic beverage formulated from various dark-colored grapes, which includes intense violet. In contrast, older red wines have a brown color. It aids in longevity, provides antioxidants, and is beneficial in protecting against various heart diseases. It offers a low 3 to 4 grams of carbs for 5 ounces, which is acceptable.
7. White Wine
White wine is produced by fermenting the pulp of grapes, which are non-colored. Its color varies from straw-yellow, yellow-gold or, yellow-green. It is one of the oldest wines having been in existence for at least 4000 years. It has miraculous health benefits from improving the cardiovascular system to metabolic functions. It scarcely gives 3 to 4 grams of carbs for 5 ounces which is less than your daily carb intake on the keto diet.
8. Light Beer
It is the type of beer whose calories or alcohol content is reduced compared to other standard beers. Lower calories aid in faster and more effective weight loss. It is cholesterol-free and provides just 3 grams of carbs for 12 ounces. Remember; do not drink too much so as to diminish your willpower.
It is called French sparkling wine formulated by grapes grown in the Champagne region, from where it got its name! It was characterized as a royal drink in the 17th, 18th, and 19th centuries. It acts as prevention for Dementia and Alzheimer’s diseases. It contains just 1.6 grams of carbs, making it one of the ideal light alcoholic drinks.
Mixers containing artificial sweeteners are keto-friendly beverage options. Sparkling water and club soda are carb-free.
8 Alcoholic Drinks To Avoid On The Keto Diet
Many of the alcohol drink choices are overflowing with high carb content. They surpass 30 g of carbs in just a single serving. Let us look through these unhealthy options you need to eliminate from your diet right now.
A Mexican cocktail made up of Tequila, lime juice, and orange liqueur. It is high in calories and loaded with sugar and, on top of that, is served with salt. It offers 13 grams of carbs for 1 cup (240ml), hampering your weight loss journey.
2. Bloody Mary
A cocktail combined with vodka, tomato juice, and different other spices such as Worcestershire sauce, hot sauces, horseradish, celery, olives, and many more. It has an enriched flavor yet is an unhealthy drink loaded with an unnecessary amount of sugar and sodium. It provides 10 grams of carbs for 1 cup.
3. Whiskey Sour
It is a cocktail comprising of Whiskey, lemon juice, sugar, and egg whites. It is called Boston sour with egg whites. It contains much syrup making it sweet, which means it is high in calories due to high sugar content. This makes it an unhealthy option for you. It contains 14 grams of carbs for 3.5 ounces (105ml).
Sangria, an alcoholic beverage, originally from Spain and Portugal. It is made by combining red wine with chopped fruits or other spirits. It consists of healthy antioxidants, flavonoids, and polyphenols that prevent aging but do not let this fool you. It is one of the highest carb drinks providing 27 grams for only 1 cup.
5. Pina Colada
Pina colada, a cocktail, comprising of rum, cream of coconut or coconut milk, and pineapple juice. This drink seems harmless but does not become overconfident. It offers one of the highest carb content, 32 grams for 4.5 ounces (133ml). If you are following the keto diet, this is too much.
A cosmopolitan or cosmo is a cocktail comprising of vodka, triple sec, lime juice, and cranberry juice. In moderate amounts, it is acceptable for health. It provides 22 grams of carbs for 3.5 ounces (105ml).
7. Regular Beer
Beer is one of the most widely consumed beverage after tea and water. It is the oldest alcoholic beverage in the world. It is fermented from various cereal grains like malted barley, though wheat, maize, and rice. It contains 12 grams of carbs for 12 ounces (355ml).
8. Wine Coolers
Wine coolers consist of fruit juices, which come with a lot of sugar, making them calorie-rich. One glass of wine cooler offers 13.6 grams of carbs, which is too much to consume following the keto diet.
Points To Consider
The keto diet’s main aim is during the entire weight-loss period the body should be in ketosis mode. However, if a person does not take care of what and how much they consume, this can throw you out of ketosis mode.
To maintain a keto diet program calls for unshakable and robust willpower. Alcohol consumption can affect decision-making and lead you to eat things that are not part of or are meant to be part of the keto plan. Therefore, before starting a keto program, a person must analyze whether their will is strong enough to stand keto restrictions.
If an individual, before drinking, eats a meal containing many carbs, it can reduce the effect of the alcohol. At the same time, someone following a keto diet will become drunk more quickly.
Moreover, if you are following a keto diet program to treat any metabolic syndrome or fatty liver disease, let it be known it can result in severe liver complications. Many alcohols will deprive the body of the nutrients that you need.
Always know your limits before drinking alcohol, regardless if you are following a keto diet or not. It can bring about severe mental and physical health problems. Alcohol consumption also comes with several serious health hazards. So, drinking in moderation is the key to maintaining your keto diet. Remember the rule of thumb, only one drink a day for women and a maximum of two for men. Avoid consuming it while you are in ketosis. Before Heading Out To The Bar
Before Heading Out To The Bar
- Alcohols vary in calories and carbs content, and you never know which one is the right for you.
- Even though some alcoholic beverages are carb-free, your body will still need to burn off the by-products created by alcohol.
- Fat storage is promoted due to regular alcohol consumption.
- Mixers and cocktails are dense in calories, so always check the nutritional facts before ordering one.
If you are mindful of your alcohol consumption, you are good to go. Keep in mind your consumption should be less than usual if you are on the keto diet. It is better to avoid alcohol and have it only on special occasions so you can enjoy it without regretting it. Remember, hydration, and sufficient electrolyte supplementation should be your primary concern.
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