Keto Diet Alcohol Rules: What To Drink, What To Avoid
Boy, doesn’t that bottle of wine above look like it’s ominously laying in a casket? Alcohol is infamously known as the fourth macronutrient. If you enjoy a drink or two but aren’t sure if that fits into the keto diet alcohol guidelines, let’s shed some light on the keto diet alcohol rules so you can make an informed decision about what’s best for your goals. Let’s not sugar coat this: When you drink alcohol, your body is getting the signal that there is a toxic substance present. It will then send all it’s resources to the liver to process the toxin as quickly as possible, taking resources from other processes, one of which, is fat oxidation (re: ketone production). This means drinking alcohol slows ketone production. It’s true that partying looks a little different when you’re keto. Some people consider it (or rationalize it) that it’s their cheat meal. There are some legitimate concerns when it comes to consuming alcohol on a ketogenic diet. Here are some of the biggest things to keep in mind before reaching for your next drink. Keto Diet Alcohol Rules: What to Avoid and Why Let’s first acknowledge that not all alcoholic drinks are created equal. Of course, alcohol (ethanol) the molecule itself, is always the same. Yeast acts on a sugar compound to make both carbon dioxide and the alcohol. But the type of sugar compound used and the type of drink mixture is what determines how your body uses the alcohol. For example, let’s look at beer. It’s made from barley, hops, yeast, and water. Barley is the main ingredient broken down to the sugar maltose, which is what the yeast acts on. Beer is a dangerous drink for those going keto because the process leaves it rich in carbohydrates, which can stop or slow ketosis. In the same vein, some other drinks Continue reading >>
Ketosis And Alcohol
When it comes to the ketogenic lifestyle, there are lots of confusing and conflicting opinions floating around, and they can lead to all kinds of mistakes. One of those confusing areas is how alcohol fits into a ketogenic lifestyle. Hopefully, after you read this, you’ll have a pretty good understanding and some tools to use to make informed decisions along the way. First off, not all alcoholic beverages are the same. Alcohol is the same across the board; it’s a macronutrient with seven calories per gram, so that’s the starting point. It’s a byproduct of fermentation. Essentially, a sugar compound is acted upon by yeast and the yeast produces alcohol and carbon dioxide. Depending on the type of sugar compound, you get different kinds of alcoholic beverages. Hard liquor, or spirits, takes the process a little further and adds distillation. That is, essentially, the process of “boiling off” the alcohol and then re-condensing (as it cools) it into more a more concentrated form. When you something marketed as “Distilled 9 times”, that just means they went through the boiling and condensing process nine times. Okay, so that’s where alcohol comes from, but that’s not all there is to it. Like said, the type of sugar compound determines the type of alcohol. For example, beer is made with, basically four ingredients. Barley, hops, water, and yeast. Barley is the primary ingredient, it’s where the sugar (maltose) comes from for the yeast. It’s also very similar to wheat. It’s a very bad carb. And it’s the reason that some people call beer “liquid bread”. It is far too rich in carbohydrates, not just the sugars, but the other “glutenous carbs”. So it’s a definite no for Ketovangelists. Beer does not fit into a ketogenic lifestyle. (Sidenote: A Continue reading >>
Alcohol On A Low Carb, Keto Diet!
For years, Ive read countless dieting books that prohibited me from drinking alcohol. Actually, its probably the first thing that many diet gurus say to cut out of your diet and for (somewhat) good reason. Alcohol gets a bad reputation because its basically empty calories. In an ideal world, sure. Ill give up alcohol to lose weight. But lets get serious. Im 23 years old and I very much enjoy a tasty alcoholic beverage (or 5) and a wild night out on the town with my friends. The beauty of a ketogenic, low carb diet is that you can still enjoy yourself from time-to-time with alcohol and still lose weight! However, there are some guidelines as to what alcohols you can enjoy and those you should avoid. On average, one shot is the equivalent to about 1.5oz and for these spirits have a nutritional value of 0 carbs and roughly 64 calories. Of course, this will vary depending on how much is actually in your beverage (order a double? Double the nutritional stats). Approved spirits on a keto, low carb diet include: Vodka (Three Olives, Absolut, Grey Goose, etc.) Please note that these are for the original, unflavored versions. For flavored spirits (including flavored vodkas and some dark/coconut rums), always check up on nutritional information before consuming as they often contain carbohydrates. My spirit of choice is generally a nice gin (with soda water and lime) or cognac (with diet cola). Im going to be up front. Its really hard to drink really great beers on a keto, low carb diet. No more craft beers or IPAs. Youre doomed to mostly light beers which generally just leave me longing for something more. Basically, you want to avoid anything red, amber or dark. Some low carb beer picks include (per 12 oz/bottle): Rolling Rock Green Light: 92 calories, 2.4 carbs Michelob Ultra Continue reading >>
15 Low-carb, Keto-friendly Alcoholic Beverages Forkly
When it comes to a low-carb diet such as the ever-popular Ketogenic Diet (read more on that HERE ). Typically when talking about diets, you immediately consider the food youre eating, and what you put into your coffee. Then the weekend rolls around and you go out for a drink with a friend or two, and suddenly you realize you have no idea what you can drink on a low-carb diet. To help ease the sting of uncertainty, weve compiled a list of drinks that get a green light on the Keto diet, along with some recipes for cocktails you can make at home, too! This cocktail is made simply using some protein water (yes, thats a thing), lemon juice, stevia sweetener, and some blood orange vodka. This might be your new favorite hard lemon cocktail for summer! Refreshing and sweet, without damaging your daily goals. Yes, wine!! By keeping to just one glass a day, you can easily enjoy some red or white wine on your low-carb diet. For a 5oz glass of wine, you can expect to be drinking about 3-4 net carbs in a glass. Not bad for a daily wind-down, or a beverage you wont feel weird ordering at a restaurant. Your best bet for a white is a glass of Sauvignon Blanc which averages 2.7g net carbs per 5oz, while a Pinot Noir is your best option for a red wine, coming in at an average of 3.4g net carbs per 5oz glass. 3. Sugar-Free Strawberry Lemonade Mojitos Mojitos might be my favorite summer drink. Poolside, patios if theres a mojito on the menu, its mine. Even though they have a tart taste to them, theyre actually usually loaded with sugar. Often you can ask for a skinny mojito meaning that they omit the sugar altogether, or you can try a recipe like this strawberry-infused one thats just as sweet, without the carbs. Thankfully, theres the trusty vodka soda. Often a go-to for those watching t Continue reading >>
Alcohol On A Keto Diet: What Is Safe To Drink While In Ketosis?
Can you drink alcohol on a keto diet? Yes. It’s okay if you like to go out on the town and party it up. A lot of us do. It’s a part of our lives that we don’t want to stop. But you’re on a keto diet and you know that alcohol isn’t necessarily part of your diet. Don’t hesitate to go out and have a good time just because you’re on a keto diet. You can go out. You can drink. You just have to be smart about your choices when you’re drinking. Note: If you’re just learning about the keto diet then check out our free Guide to the Ketogenic Diet. Alcohol on Keto Diet It may seem like a daunting task, but if you start watching everything you’re drinking, you won’t have to worry about your body getting out of ketosis. Your body will still be able to stay the fat burner it was meant to be. If you don’t keep a close eye on your drinking habits, then you will slip back into your old ways and your body will once again be just a sugar burner and you may slowly see the weight creeping back onto your body. Aren’t sure if your body is in ketosis? Here are 7 Signs You’re in Ketosis. The Breakdown When you drink alcohol, your body is going to start breaking it down immediately because your body sees it as toxic. Go figure. As soon as your body recognizes that alcohol has entered your system, it begins to metabolize it and break it down. When drinking alcohol in excess, you will probably find that your weight loss will start to slow down. It could even stall completely. This is something that you definitely don’t want to happen, especially when you’re starting to see a lot of results. I’m assuming that you are already in ketosis, so your body will start to feel the drinks quicker. Your body is used to burning fats first now, so when you add alcohol, your bo Continue reading >>
The Ketogenic Diet And Alcohol
Having a social life on a ketogenic diet is something that many find hard to do. There are carbs pretty much everywhere you look, and that’s especially the case when you’re in a bar. Cutting out all the beer and wine is a great start, but sticking with hard liquor is usually the best choice. Even though hard liquor is made from natural sugars, grains, potatoes, and fruits – during the fermentation and distillation process that sugar is converted into ethyl alcohol. Drinking liquor can in fact deepen your level of ketosis, but will slow weight loss down. Ingestion of alcohol has effects on liver metabolism, in which more ketones are produced as you drink more. When your liver is taking care of the alcohol you drink, it’s being converted to a triglyceride which can also positively affect the production of ketones. Be aware that many people experience a heightened level of being drunk and at a quicker rate than usual. While that may be a great thing for some, you need to be careful – especially if you’re driving. Do not drink and drive. Be very careful when on a ketogenic diet and consuming alcohol. There are plenty of people that also experience worse hangover while on a ketogenic diet, so make sure you stay hydrated. The typical advice is to drink 1 glass of water per 1 shot (or glass) of alcohol you drink. Below you’ll find short and quick versions of everything you can drink. Scroll down the page to read a more in-depth explanation on each low-carb alcohol and what you should commonly avoid. Here’s a short list on what you can drink when you want to consume low-carb alcohol. Try not to stray away too much from the suggested list, but if you want more options scroll down and you’ll see a much more comprehensive list (including brands and carb counts)! Continue reading >>
7 Things You Need To Know About Alcohol And The Keto Diet
Clay Rattenbury started the keto diet in 2014 because he wanted to lose weight. And it worked. He took 70 lbs (32 kg) off his 6’1′ (185 cm) frame in six months. During that time he drank alcohol every day — straight vodka, or vodka mixed with diet coke, often until he blacked out. Still, the weight came off. He actually liked the fact that the ketogenic diet lowered his alcohol tolerance: he’d get drunk faster. About six months into his keto journey, however, Rattenbury knew alcohol was causing too much havoc in his life, harming his health and hurting people he loved. He had to stop drinking. “I realized the way I ate and the way I consumed alcohol were very similar. Once I started I couldn’t stop. It was hard for me to do anything in moderation,” says Rattenbury, 28, who is in the US Navy. He has been sober now for 2.5 years and on the keto diet for three years (except for 8 weeks in Navy boot camp). He feels wonderful, both because of his diet and his sobriety. He is a lean, muscular 185 lbs (84 kg) and feels fit, strong and clear-headed. He enjoys working out regularly. The cravings for both his trigger foods and for alcohol are gone. He sees the two as being very closely related. And he will not risk, ever, bringing up those cravings again. “A few potato chips from time-to-time might not kick me out of ketosis, but it could very well awaken the cravings in me… so that saves me from taking the first bite. And I stay away from alcohol entirely. It is not worth taking a single sip, knowing where my mind goes when I drink.” Alcohol consumption and the keto diet is a hot topic. Many people who want to shed pounds come to ketogenic eating and are delighted that, unlike almost all diets, alcohol is not strictly forbidden when going low carb/high fat. W Continue reading >>
The Ultimate Keto Alcohol Guide
Alcohol on a Low Carb Diet! Alcohol gets a bad rep, and is certainly one of the most abused substances in the world. It can become a serious problem when it interferes with your personal/social life and well-being. To enjoy it we need to exercise moderation and self-control. If you like having a couple of beers, shots or glasses of wine to relax or have a good time on weekends, you’re in good shape! But throw a low carb diet into the mix, and you may find yourself struggling with the quantity of alcohol you’re drinking. People on a keto or low carb diet notice their tolerances significantly drop. And when you realize your favorite drink contains more than 30 grams of carbs in a small serving, you may consider giving alcohol up. Before you give it up, use our Ultimate Keto Alcohol Guide to help navigate your way through your local bar and become a keto connoisseur. How and Why Alcohol Affects Us “…alcohol molecules slow down signals from the brain for actions such as walking and talking” Alcohol is actually the fourth macronutrient, providing our body with 7 calories per gram. If you aren’t familiar with macronutrients, you can read more about macronutrients here. Since alcohol is not needed for survival and is considered toxic to humans, it’s ignored under this umbrella of essential macronutrients. When we ingest alcohol (in the form of ethanol), our body begins to work to metabolize it, or destroy/break it down to get energy. Since alcohol is toxic to our bodies, we begin to metabolize it as soon as possible. The tipsy feeling we get is the alcohol being metabolized. Since alcohol molecules are water and fat soluble, they’re able to pass through and be delivered to pretty much all parts of our body, most importantly, our brain and liver. About 98% of th Continue reading >>
21 Must-try Keto Cocktails (that Taste Amazing!)
21 Must-Try Keto Cocktails (That Taste Amazing!) Ummm, cocktails on the keto diet? Heck yeah!! Just because youre watching your carbs doesnt mean you cant have a good drink every once in a while. Ive rounded up 21 must-try keto cocktails in this post. Enjoy! Before we get into these awesome cocktails, I want to caution you to watch your consumption. When youre on the keto diet, your alcohol tolerance will likely drop so those five drinks you used to pound without a problem before will make you feel seriously yucky the next day. Have a cocktail, maybe two, but dont go overboard. Your body will thank you! The Most Keto Friendly Alcohol for Keto Cocktails You may or may not be surprised to learn that unflavored liquors arecarb-free. For that reason, most of the 21 ketococktails in this post contain them (except for a few that use dry wines instead which arent carb-free, but are low-carb). The OmegaPower Creamers are REALLY good andcontain grass-fed organic ghee, fair-trade coconut oil, MCT oil, stevia (vanilla only), and either vanilla or chocolate flavoring. One more thing:an entire BOOK was just released containing over 50 gorgeous keto cocktails! Its called Keto Happy Hour: 50+ Low-Carb Craft Cocktails to Quench Your Thirst (click that link to grab your copy). Im buying a copy as soon as I hit publish on this post! Okay, now lets get the party started with these #1: The Ultimate Low Carb Cocktail by Keto Diet App 3.2g net carbs This yummy keto cocktail is perked up with lime juice and cucumber slices. 2g net carbs Mint, lime juice, and vodka sweetened with stevia. Yum! #7: Skinniest Skinny Margarita by Everyday Maven This awesome margarita uses a specific store-bought carb-free limeade (thats easy to find) for the perfect keto cocktail. #8: Raspberry and Blackberry Moj Continue reading >>
Keto Diet Alcohol Guide: Is Booze Okay If It’s Low Carb?
If you’re a boozy babe, you’re likely to ask the million dollar question: “Can I drink alcohol on the keto diet?” This keto diet alcohol guide will point you in the right direction. First, to answer your question: yes, you most certainly can have alcohol on the keto diet. That’s right, not all booze has carbohydrates in it! Most spirits have 0 carbs. Take a shot or four two of vodka, tequila, or gin and you’re still sitting well below your daily carb limit. A glass of white wine, like pinot or sauvignon blanc, only has about 3 net carbohydrates per serving. For the most part, you’re SOL with beer due to the gluten and high carb count. You’ll see in the table below that you can technically make some light beers fit your macros (IIFYM-style), but I’m going to go ahead and give beer a big thumbs down as a keto-approved beverage. In fact, I have a whole comprehensive list of alcoholic beverages sorted by carb count at the bottom of this post if you want to jump to the nitty gritty details of alcohol nutrition data. (CLICK HERE TO SKIP STRAIGHT TO THE KETO ALCOHOL LIST) But before you run off and get white girl wasted with celebratory low carb drinks, there’s a few things you should know about drinking alcohol while you’re in ketosis. I will admit right here and now that alcohol is by far my biggest vice. While my days of telling strangers I love them, sobbing uncontrollably over nothing, and woo-ing too loudly at concerts are over, I do still enjoy a good cocktail (Exhibit A: Vodka Mojito Recipe and Exhibit B: Kamikaze Shot Recipe, two of the keto diet alcohol drink recipes you’ll find on this site). This is a judgement-free zone. The upcoming lecture is just as much for myself as it is for you. The Obligatory Buzz-Kill Alcohol is not a nutrient. Boo Continue reading >>
Drink Alcohol On Keto
Drinking alcohol has become a big part of modern culture, as has eating carbs. But those things deserve more attention when on keto. How do you drink alcohol on the ketogenic diet? Keto and Alcohol Let’s look into the properties of alcohol. Alcohol is commonly thought of as the 4th macronutrient because it does have calories in it but gives no real energy to the body. The body has no mechanism to store alcohol endogenously because it’s still toxic. Whenever you consume alcohol, the liver will prioritize getting rid of it over everything else. Meaning, while metabolizing alcohol, the body isn’t metabolizing anything else. You’re not burning fat or producing ketones either. Do you get kicked out of ketosis when drinking alcohol? Not entirely, but it can still have some effects on your metabolism, weight loss and overall health. Alcohol While Keto But not all alcohol is created nor metabolized equally. Alcoholic beverages consist of many ingredients. Ethanol, which is the alcohol molecule, is one of them. Additionally, nearly all drinks contain some sort of a sugar compound, which determines the carb content and metabolic effects. Alcohol to avoid on keto Beer is made of barley, hops, yeast, and water. Rich in carbs. Ciders and long drinks are like alcoholic sodas. Wine has grape juice, some sweeter than others. More carbs. Cocktails and sugary mixers have soda, syrups, and juices. Flavored spirits have added sugar and more carbs. In general, the sweeter something tastes, the more carbs it has. You won’t get kicked out of ketosis by drinking a glass of wine or even two. But you will definitely do so with beer, cider, and cocktails. Those margaritas aren’t good for ketones or your waistline. Don’t eat food while drinking alcohol. Because it’s still a toxin, Continue reading >>
Alcohol On Keto Diet: What To Drink And Avoid | Ketovale
While alcohol is not a great addition to any diet if youre pursuing health and weight loss, you probably still want to enjoy the social aspect of it and unwind from time to time in the company of your family, friends or colleagues. This is perfectly normal and we have good news for you: alcohol can be enjoyed in moderation on a low carb ketogenic diet , depending on the type of alcohol. There are a few things to consider before you order your next drink, so read on. Feel free to save this article by pinning this picture to read later! Types of Alcoholic Drinks That Are Keto-friendly There are a few types of alcohol that contain zero carbs and these are the hard liquors, such as: Of course, they are zero carb if they are unsweetened and unflavoured, and you should either consume them pure or with sparkling water or ice. There is an ongoing debate in the keto community regarding diet sodas, as they contain artificial sweeteners and some people find that these stall them. If you have one or two diet sodas (with 0 sugars and 0 carbs) for the night because you need to mix your hard liquor with something, you should be fine. Both red and white, are also rather low in carbs and can be consumed in moderation. Pinot Noir 3.4 g net carbs per 5 fl oz serving Cabernet Sauvignon 3.8 g net carbs per 5 fl oz serving Merlot 3.7 g net carbs per 5 fl oz serving 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 Make sure that youre properly measuring and tracking each serving. There are also some beers that you could fit in your daily macros, and these are the light lagers, such as: Budweiser Select 55 1.9 g net carbs per 12 fl oz serving Michelob Continue reading >>
The Best Cocktails To Drink On A Low-carb Diet
The Best Cocktails To Drink On A Low-Carb Diet Booze without the carbs? We'll cheers to that. There's nothing fun about cutting carbs (dear bread: I love you.), but these cocktails help curb the loss. If you're eating Keto or living that low-carb life , check out these 13 cocktails, and shake one up for your next happy hour. What's a plate of Keto tacos without a Keto margarita to match? This one uses lime juice, orange extract, and sugar substitute to give it that classic 'rita flavor. If you don't already know, now you do: LaCroix cocktails are the thing of spring. Pick your pleasure, add a splash of vodka, and stir. Need ideas? Try this strawberry spritzer from Sunny Sweet Days. Homemade low-carb ginger syrup, lime juice, mint leaves, diet ginger ale, and vodka make this a supreme low-carb alternative for Sunday Funday. Get the recipe from I Breathe I'm Hungry . Dark rum, sugar-free ginger beer, and lime make this a perfect cocktail for a dreary spring day. Blend it with ice for a frozen treat! Aside from having the cutest cocktail name around, this Splendito is delicious, low on carbs, and super simple to make. Get the recipe from Always Order Dessert . Lime, mint, soda, and vodka make this a perfect drink for patio weather. This recipe swaps rum for vodka, making it even lighter on the calories. This cocktail is said to help nurse a hangover from the night before, thanks to the perky lemon juice. Swap your mimosa for a Corpse Reviver the next time you need some low-carb hair of the dog. This powerful elixir used to be banned in the U.S., but it's made a comeback in recent months, and is particularly great in a low-carb cocktail. Mix it with soda, or sip a little on its own. Red wine, club soda, citron vodka, berry water enhancer, and limes make this the perfect st Continue reading >>
Healthy, Low-carb Keto Drinks That Will Keep You In Ketosis | Shape Magazine
The ketogenic diet is all about quick weight loss. How does it do that? "Bydepleting carbohydrate stores and forcing the body to use ketones [compounds that are produced from fat versus sugar] for energy, so you burn additional fat," says Edwina Clark, R.D. Proof: One study found that the keto diet could actually burn 10 times more fat than other plans. But the keto diet doesn't come without sacrificespecifically in the carb category. When on it,75 percent of your daily calories should come from fat, 20 percent from protein, and just 5 percent from carbohydrates (that's less than 50g per day), says Clark. For comparison's sake, the Dietary Guidelines for Americans recommend that 45 to 65 percent of your daily calories come from carbsso you're looking it a pretty significant carb depletion. With such a strict macronutrient breakdown , what you eat mattersand so does what you drink. Why? A lot of drinks contain carbs and sugars, and it's not just the obvious culprits. "Carbs are stored with water, so when they'redepleted from your diet, there's a loss of total body water," says Clark. "Plus, ketosis increases nitrogen production and urine output, which can lead to dehydration if not carefully managed." Obviously, hydration is always crucial, but trying to figure out what drinks qualify as low-carb can be tough. Here's your go-to guide for keto drinks that are more interesting than glass after glass (after glass) of water. Good news: You don't have to give up your coffee addiction on keto. Black coffee is your best bet to get your caffeine fix without any carbs. But adding full-fat milk (instead of skim milk) can help you meet the hefty fat intake required on keto. "Milk contains 12 grams of carbs per cup," says Clark, so make sure to watch how much you pour. And bulletpr Continue reading >>
Low Carb Mojito | Fresh Mint And Sugar Free!
Low Carb Mojito | Fresh Mint and Sugar Free! You can't completely stop living your life and there are bound to be some occasions where drinking could come into play. So, make this Low Carb Mojito to enjoy in a classier way without totally screwing up your diet! We use fresh mint, replacement sweeteners, vodka and club soda to make this quick and simple keto friendly cocktail! It's great for hosting, date nights and even just after a long day at work! A classic mojito uses rum, but being that Matt and I aren't fans of rum, we decided to go the route of a vodka mojito, and trust us, it is better! Aside from the alcohol it is a very simple drink to make - some simple syrup, mint leaves, ice and top off of club soda! Clearly, simple syrup isn't low carb enough to make this drink keto-friendly, so we had to change things up a bit. We tried making the simple syrup, but found the best way to replicate the sweetness in a classic mojito was through some powdered erythritol and stevia drops. Now, you can make this low carb cocktail in under a minute without having to go through the hassle of making a syrup on the stove top! What can I drink? We get this question a lot! Our go to when we are looking to stay as low carb as possible is always liquor, and in particular vodka. We'll mix vodka with Zevia, diet soda, some seltzer water and lemon wedges or any sugar free drink you can find at the grocery. The liquor of choice is strictly personal, so if you are more of a whiskey or tequila drinker, go for that! You can also enjoy wine if you have a little more room to play with and you don't want to drink an entire bottle. Most drier wines are around 4-5 carbs per 5oz glass so if you go the wine route just be sure to keep track! We all know drinking often leads to loosened inhibitions a Continue reading >>