You started the keto diet and the weekend has come and now you’re searching for keto approved alcoholic drinks. What’s best and what’s the worst thing you can drink while partaking on a lifestyle change.
There’s a new keto approved low carb seltzer popping up every week. Some with higher carb counts and some with lower carb counts.
But how do you stay safe on keto, and in ketosis, when you drink alcohol? Even low-carb or no carbohydrate liquor that seems to be keto-friendly?
The answer is: you can’t stay in ketosis when there is alcohol in the system, but that doesn’t mean you can’t partake in a few drinks.
Let’s break it down.
The effects of alcohol in ketosis
Unlike beer and wine, some hard liquor has no carbs. When people discover this, that’s when they ask me if they can drink it on a keto diet. They think since there are no carbs, it must be okay.
Alcohol in itself comes with a whole list of side effects on the body. It can kill liver cells. Alcohol consumption can lead to fatty liver disease, which is what happens when fat builds up on the liver because it can no longer break down fats for absorption. Having a little fat on the liver is normal – even healthy – but when fat makes up 5 to 10 percent or more of the liver’s total weight, it’s a sign of fatty liver disease.
Your liver is the second largest organ in your body. Its cells can regenerate themselves if they’re damaged. However, if they’re too damaged, your liver won’t be able to maintain its functionality.
Alcohol also inhibits the absorption of vital nutrients such as thiamin (vitamin B1), vitamin B12, folic acid, and zinc. These nutrients are crucial because vitamin B1 supports the metabolism of proteins and fat, b12 is just essential to overall good health, folic acid helps the body form new cells and the lack of can cause a reduction in the body’s capacity to carry oxygen, and zinc is essential to energy metabolism.
Alcohol is a dehydrator.
Dehydration is a term used to describe imbalance in the body’s fluids. When more fluid is lost than is required for a normal body function, dehydration occurs.And, in some ways worst of all, if you’re on keto for weight loss, it blocks fat burning! For example, let’s say it’s Friday night and you decide to drink with friends. There’s nothing wrong with having fun – just realize you’re not going to burn fat for about the next 48 hours.
Short answer? Can I drink or not drink on keto?
Of course, you can drink alcohol while on keto… As long as you’re willing to risk the effects above, including not burning fat for several days.Parties, family gatherings, sporting events. The best “diet” you can be on is the one that is best sustainable for your lifestyle. Does that mean you have to go without drinking alcohol on a ketogenic diet? No. You don’t want to be the person self-consciously refusing drinks at the party or backyard barbeque.
So what alcohol can I drink?
There are several lists out there of ketogenic alcoholic beverages.
My personal favorites?
Tito’s with seltzer and lime
Check out some other alcohols that may interest you:
Beers (grams of carbs per 12 oz serving)
Bud Select 55 (1.9)
MGD 64 (2.4)
Rolling Rock Green Light (2.4)
Michelob Ultra (2.6)
Bud Select (3.1)
Beck’s Premier Light (3.2)
Natural Light (3.2)
Michelob Ultra Amber (3.7)
Coors Light (5)
Amsterdam Light (5)
Bud Light (6.6)
Miller Light (3)
Truly Spiked Seltzer (2)
White Claw (2)
• Vodka: Whipped Vodka & flavored water or pineapple Pinnacle with crystal light are a couple of my favorites!
• Whiskey shot (0g carbs)
• Brandy shot (0g carbs)
• Dry Martini (0g carbs)
• Tequila shot (0g carbs)
• Champagne (~1g per serving)
• Dry wine (~2g per serving)
If you haven’t tried Dryfarmswine yet, it’s a must! This was served at the Metabolic Health Summit I attended in January this year and it was out of this world!
- Pinot Noir – 3.4 g net carbs
- Cabernet Sauvignon – 3.8 g net carbs
- Merlot – 3.7 g net carbs
- Sauvignon Blanc – 2.7 g net carbs per 5 fl oz serving
- Chardonnay – 3.1 g net carbs per 5 fl oz serving
- Champagne – 2.8 g net carbs per 5 fl oz serving
- Pinot Grigio – 3 g net carbs per 5 fl oz serving
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Toni Sweeney is a Triple Certified Ketogenic Diet and Primal Health Coach and weight loss expert who personally lost 80 pounds while making a total lifestyle change. The founder of TS Transformations, her formulas and plans has helped thousands of women lose weight and keep it off forever.