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 >>
How To Drink Alcohol Without Ruining Your Paleo Diet Or Getting A Hangover 10 Simple Tips [+infographic And Video]
You dont want to destroy all the hard work youve put into your diet and lifestyle. You really dont. On the other hand, you have a life. You need to hang out with friends and family. And who could possibly do that without having an alcoholic drink or 5? Im not going to sugar-coat the facts alcohol isnt really Paleo and more importantly alcohol is not helping you reach whatever health goals you want to achieve. (Heres an article on 7 huge reasons to ditch alcohol .) But! There are ways to make alcohol less toxic, to keep your Paleo diet more intact, andgaspto reduce hangovers. Click To Download Your Paleo Diet Food List 10 Ways to Ensure that Drinking Doesnt Derail Your Diet and Leave You Hungover As a quick aside, people argue all the time about whether alcohol is healthy and whether its Paleo. On both accounts, its mostly just wishful thinking. The studies showing that alcohol is potentially healthy are almost always confounded by not taking into account the effects of a stronger social network and social life (which are very hard to measure, but very important). All that said, I still drink sometimes. Right now, Im not drinking at all because Ive randomly decided to be incredibly strict about my diet for the next four months. When I do drink, though, I follow the tips below (and suggest that you do also). First, heres a quick video I put together with 7 of the tips: Please pin it or share it on social media! Eat Less Polyunsaturated Fat. Yep avoiding Omega-6 fats is important not only for decreasing inflammation but also because Omega-6 fats make it much more likely that alcohol will damage your liver. Heres one study (courtesy of Paul Jaminet ) showing that a diet high in corn oil (high in Omega-6) and alcohol led to both liver disease and metabolic syndrome , wherea Continue reading >>
Another very common question asked by those new to a Zero Carb diet is: Can I Drink Alcohol on a Zero Carb Diet? There have been many posts about this subject in the Facebook group Zeroing in on Health. I have selected some of the best comments from these discussions and posted them here for easy reference. While occasional or even moderate consumption of dry, non-sweet alcohol might be okay for some people. Those who are new to a Zero Carb diet are strongly encouraged to abstain from it during their initial 30-Day trial. Once you have a clear baseline of how you feel on just meat and water, then you can easily test out other things like dairy or alcohol and get a much better idea of how your body is personally affected by them. … Dr. Paul Mabry: I’m a retired MD with years of low carb ketogenic blogging experience. I’m day 6 on this new and from all my research intuitively beautiful way of eating. There have been some questions about alcohol so I wanted to post this short answer on the basic science of alcohol in layman’s terms which apply equally to low carb and zero carb: Moderate alcohol can be accommodated on the diet. Alcohol is metabolized exclusively in the liver and does not stimulate the release of Insulin which is the big enemy of people like me who suffer from the metabolic syndrome. Things to know if you’re going to drink alcohol is that many forms contain carbs that can torpedo any weight loss. The worst offenders are beers, even lite ones, sweet wines though all wines contain carbs the dry ones contain the least and some drinks like hard cider and lemonade are as bad as drinking Coke. You will have to count carbs if you consume these. Drinks like Rum, Scotch, Whiskey and Vodka have zero carbs if you drink them with water. However, Scotch and Whi Continue reading >>
Sugar Alcohol Facts
Sugar alcohol sweeteners (also known as polyols) usually contain less calories than regular sugar, and have virtually no impact on blood sugar and dental health. Sounds great, except for some disclaimers: since they can't be digested in the human digestive system, these sweeteners can cause gut issues such as flatulence, bloating and diarrhea. In addition, most of these sweeteners are excreted in the urine, which increases the amount and frequency of urination. This increased urination will result in a higher loss of body minerals such as calcium, magnesium and potassium and possibly cause muscle cramping. At higher intake amounts, this effect is more pronounced, and in rat studies, has resulted in changes in kidney function and structure. (See this reference: Nutrient Requirements of Laboratory Animals,: Fourth Revised Edition, 1995, page 22). Some people with blood sugar issues may experience blood sugar spikes after eating these sweeteners, but this is an individual response. Since all of these types of sugar substitutes contain some calories and carbs, be sure to count them into your daily totals if you are on a low carb diet plan. Below is an overview of the most common sugar alcohol sweeteners: Erythritol Erythritol has about 3/4 the sweetening power as regular sugar, with only a tenth of the calories. One cup of erythritol contains about 10 grams of carbohydrate, and 40 calories. This sugar alcohol is best used in conjunction with other sugar substitutes such as stevia, sucralose and glycerin. Lauren over at the Healthy Indulgences Blog suggests using erythritol in desserts which are of a moist consistency for best results, since erythritol does not attract moisture as regular sugar and some other sweeteners do. Hence, it has a tendency to dry out the foods to wh Continue reading >>
Atkins Diet & Red Wine
The Atkins Diet is a controversial diet plan shrouded in myth and controversy. It works by changing the way your body powers itself, something that can only be accomplished through a dramatic alteration in eating habits. Though alcohol is not recommended while on the Atkins Diet, moderate amounts of red wine can be consumed during certain periods. Video of the Day The Atkins Diet works by forcing your body to burn fat for energy instead of sugar. This is the primary goal of the initial Induction phase of the Atkins Diet, which imposes the greatest restrictions on foods and carbohydrate intake. Ketosis is the name for this condition because a consequence of fat metabolism is the production of chemicals called ketones, or ketone bodies. In a state of ketosis, ketones are used by the brain instead of sugar as the main source of energy. Induction is so named because the goal of this phase is to induce a state of ketosis. Alcohol and Induction Just as the body will naturally burn carbohydrates for energy before fat, it will also metabolize alcohol first. Thus, drinking alcoholic beverages can interfere with the onset of ketosis. For this reason, all alcohol is forbidden during the first two weeks of Induction. One glass of wine is allowed occasionally after the first two weeks. Once you’ve entered ketosis, consuming alcohol will not necessarily reverse the process or prevent weight loss. After the first two weeks, you can enjoy red wine in moderation on the Atkins Diet, but you must count the energy in it towards your daily intake. A 3.5-ounce glass of red wine contains alcohol equivalent to about 4.3 grams of carbohydrates. Alcohol has little to no effect on the glycemic index. This means it does not cause a spike in blood sugar. If you must drink alcohol while on the Atk Continue reading >>
8 Ways You Sabotage Your Low-carb Diet Without Realising
8 Ways You Sabotage Your Low-Carb Diet without Realising Youve been on low-carb diet for a while. At first, it was great. Pounds were melting off. You had lots of energy. You were eating delicious food and not feeling hungry. The best diet ever! But then your weight loss stopped. What went wrong? One of the common low-carb diet mistakes below might have derailed you. These mistakes are easy to make if you are not paying attention. Any one of them can sabotage your diet and prevent weight loss. Be aware of these potential traps and avoid being stuck on a weight loss plateau. 1) No longer hungry? Stop eating or destroy any chance to lose weight If you are no longer hungry, stop eating. This standard diet advice is even more important on low-carb. Low-carb, high-fat food tends to be high in calories. You do get metabolic advantages from eating low-carb. Food requires more energy to digest and doesnt convert to body fat as easily as excess carbs. But eating too much is still eating too much. There is no way around it. Although low-carb diets suppress appetite, eating habits are hard to change. You might eat out of habit same quantities or meal frequency as you did before going low-carb. Pay attention to your body. Stop eating as soon as your hunger is satiated. Be extra vigilant with low-carb desserts. For example, it would be hard to eat two steaks in a row. But a steak followed by berries with a mountain of whipped cream piled on top? Easy. If you must have sweet-tasting treats, have them as a separate snack at a different time. 2) Dont let your body conserve energy move more to lose more weight Our bodies respond to weight loss by conserving energy. You might feel tired and drowsy. You probably want to spend all your time sitting down. Dont. If you have no energy for ex Continue reading >>
Transcript Of Episode 146: Can You Drink Wine And Stay In Ketosis?
Meredith Dykstra: Welcome to Cellular Healing TV. I’m your host Meredith Dykstra and this is Episode Number 146, and we have Dr. Dan Pompa, our resident cellular healing specialist on the line. Today we have a very special guest, and his name is Todd White. Todd White is a wine expert and we have a lot of fun things to talk about. This is not your average wine that he makes. We’re going to talk a lot about wine today, but before we delve in, let me tell you guys a little bit more about Todd. Todd White has been a serial entrepreneur and creator since he was age 17. Today, after 15 years in the wine business, his life is dedicated to educating and helping people make better choices about food nutrition and how they think about consuming alcohol. He is the founder of Drive Farm Wine, a writer, speaker, and a leading authority on healthy organic natural wines, and the importance of micro-dosing alcohol for health, longevity, and vitality. Todd’s passion is unlocking the best way to enjoy alcohol, how to enjoy the benefits of modern consumption while avoiding the negative outcomes. Todd has been a featured guest on many of the nation’s leading health influential podcasts, including David Asbury, Bullet Proof Radio; Mark Sisson, Primal Blue Print; Abel James, Fat Burning Man; Rob Wolf’s, Paleo Solution; and Jimmy Moore, Living Low-carb Show. Todd is a self-described biohacker who practices daily meditation, Wim Hof breathing, cold thermogenesis, a ketogenic diet, intermittent fasting, and he is a fitness enthusiast. He’s also a frequent speaker on ketogenic lifestyle, and is completing a cookbook on the ketogenic diet and lifestyle to be released this fall called, Keto Well. He was most recently the featured ketogenic speaker at the 2016 Bulletproof annual confer 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 >>
Ketosis & Alcohol, What Are The Impacts?
When on a ketogenic diet or other low carb diets there are many people asking if it is possible to combine ketosis and Alcohol. The simple answer is yes, you can stay in ketosis even though you drink alcohol but you need to be careful what kind of alcohol you drink. You can also not drink alcohol on a regular basis since it will impact your weight loss even though it does not take you out of ketosis. The main reason that alcohol will impact your ketosis is that the body is not able to store the alcohol that you consume. Instead it will start to metabolize the calories in the alcohol first before the body uses any other energy sources. This means that you will not use fat as your main energy source until the alcohol in the body has been used up. Still does not impact ketosis, but your weight loss results. Also when drinking alcohol on ketosis there are some kinds of alcohol that are better than others. Your first choice should be vodka, whiskey or other types of strong alcohol. They contain no or very little carbohydrates. If you do not like to drink strong alcohol then some dry wine is also quite okay. It contains some more carbohydrates but still okay now and then. Beer and other kinds of alcohol you should stay away from if you want to focus on your diet. To help you to know how many calories there are in different types of alcohol you can use this keto alcohol cheat sheet from dietketo.com Red Wines Based on 5oz or 1.5dL. Merlot: 3.7g carbohydrates and 120 calories Pinot Noir: 3.4g carbohydrates and 121 calories Cabernet: 3.8g carbohydrates and 120 calories White Wines Based on 5oz or 1.5dL. Chardonnay: 3.7g carbohydrates and 118 calories Riesling: 5.5g carbohydrates and 118 calories Sparkling whites: 1.5g carbohydrates and 96 calories Beer Based on 12oz or 3.5dL. Mi Continue reading >>
Diets Decoded: The Ketogenic Diet
Is the ketogenic diet healthy? We’re going to let you in on a little secret. Most popular healthy diets that are touted for weight loss—from Paleo to Mediterranean and vegetarian—share many of the same basic principles. All involve eating whole foods (as opposed to packaged and processed) and filling your plate with quality sources of protein, healthy fats, complex carbohydrates, and vitamin-, mineral-, and fiber-rich vegetables. (Again, we’re talking about the ones that fall somewhere on the healthy spectrum, not unhealthy fad diets like, ahem, the Grapefruit Diet.) However, each proposes a slightly different path that leads to fulfilling those principles. In this column, we’ll be breaking them down for you one by one so you can figure out which (if any!) is right for you. We’ll quickly explain the facts and then provide quick, actionable tips on how to follow the diet as part of a Nutritious Life. The Ketogenic Diet: What It Is The ketogenic diet is like Atkins amplified. Instead of just low-carb, it’s “almost no carb” and lots of fat. It’s been around for a long time but has recently gotten a lot of attention. Originally developed to treat children with epilepsy, the ketogenic diet restricts carb intake to as low as two to four percent of calories, with a 4:1 ratio of fat to carbs and protein combined. (For comparison, standard diets contain about 45 to 65 percent of calories from carbs; we generally recommend sticking to the lower end of that spectrum and avoiding refined carbs.) The goal of eating this way is to move the body into a state called ketosis. During ketosis, instead of breaking down carbs (there are none!) into glucose for fuel, the liver converts fat into ketone bodies, which become the body’s primary source of energy. Advocates s Continue reading >>
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Drinking On Keto To Improve Your Diet
Drinking alcohol in moderation benefits your health and your diet. Before you start running down the street with an Atkins bar and a bottle, there are a few things you should know. The good and bad news about alcohol How to drink on a low carb or keto diet Alcohol lists: wine, liquor, beer, mixers Yes, low carb beer. Use our low carb alcohol quick list to keep those carbs in check. Alcohol, Keto and Low Carb Diets It’s all here. The good news (there’s plenty), the bad news and the safest way to drink on your diet. One warning: Please don’t go crazy. Hangovers on low carb are nightmarish. Ask around. First, the Bad News Like fructose, alcohol is a toxin and horrible for your liver. Studies show alcohol damages the liver more when high amounts of polyunsaturated fat is also being consumed. Thankfully, the low carb diet is already very low in polyunsaturated fat, adding some protection from the damage of alcohol on the liver. Warnings for Low Carbers Ketosis lowers your alcohol tolerance, so drink slowly. Alcohol disrupts coordination and fine motor skills, and causes a loss of inhibitions. Remember that time when… Of course you don’t. Be careful. While drinking alcohol, food cravings and temptations are more difficult to resist. Alcohol acts as a diuretic, causing dehydration and electrolyte imbalances. Can I Drink on a Keto Diet? Yes, but… Once you are stable on your diet it is perfectly fine to drink in moderation. Be aware of the carbs and calories in your drink, and the slowing effect it has on fat burning. Your body has no mechanism to store the energy in alcohol, so you will metabolize the calories in alcohol first. While your body is metabolizing alcohol, it is NOT metabolizing fat. Consuming alcohol will not knock you out of ketosis completely, but it Continue reading >>
Keto Alcohol – Can You Drink Alcohol On Low Carb Diets?
Do keto diets and alcohol mix? Are there even keto alcoholic drinks? Alcohol is one of the hardest things to avoid throughout your adult life. As soon as you hit a legal drinking age, you’ll find that many of your social outings tend to revolve around drinking and having a good time. Whether you’re hitting up a club, the local pub, or gathering at a friend’s place for an intimate night in, it can be pretty difficult to avoid depending on your social situations. Lucky for me (or unlucky…), I wasn’t quite the social butterfly so I was able to steer away from alcohol for most of my diet. On the rare occasions that I did go out, I tried to limit my alcohol intake or make conscious choices to minimize negative impact on my results. How Does Alcohol Affect Keto Diets? Can alcohol knock me out of ketosis? Alcohol will not necessarily knock one out of ketosis, but it may result in stalling weight loss. While alcohol is made from fermenting starches and sugars, which are technically carbs, they are stripped of nutritional value during this process. You can treat alcohol almost as if it were a fourth macro nutrient (along with carbs, protein and fat). While the basic process of a keto diet is that you restrict your body’s carbohydrate intake so that it resorts to using fats as the main energy source. However, since alcohol is considered a toxin to your body, it is metabolized within your first before carbs and fats, which can result in stalling. Your body will need to burn through and remove the alcohol from the system before it can continue burning fat as fuel. It can also potentially cause weight loss stalls since 1g of alcohol has 7 calories which can add up quickly with all those shots. If you’re really interested in seeing the effects on your body, or if you’ Continue reading >>
Can I Drink Alcohol On A Low-carb Diet?
December is here! Party season will soon be upon us. This is probably the hardest month of the year to stick to your diet. Among many other temptations coming our way, it is certain that there will be plenty of drinking going on. So can you indulge and still stay on your low-carb diet? The good news is, you can – as long as you exercise some basic caution. Carb content of alcohol Fermented drinks are derived from plants that are high in carbs – usually grapes or grains. However, during the fermentation process, most of the sugar is consumed by the yeast bacteria in order to produce actual alcohol. Some sugar may be left over, depending on the type of beverage. So alcohol itself does not get processed as carb by your body, and will not cause a spike in your blood sugar. Calories in alcohol However, alcohol is quite high in calories (7 calories per gram). These calories cannot be stored by your body in the way that excess calories from carbs or fat are. If you have a drink while eating or snacking (which is what tends to happen), your body will first process the calories from alcohol, making it more likely that any excess calories from food will get stored as fat. This is why it’s hard to lose weight if you drink regularly. Best drinks to have on a low-carb diet Carb counts provided below are approximate, as there will be a lot of variance across the board depending on the brand. Red wine is high in antioxidants and very low in sugars. It contains 3-5g of carbs per 5oz glass. Beware of fortified dessert wines such as port – these are quite high in carbs. Dry white wines, including sparkling wines such as champagne are also a good choice, at 2-5g per 5oz glass. White wine contains fewer antioxidants than red wine. Pure spirits such as vodka, brandy and whiskey cont Continue reading >>
Drinking Booze While In Ketosis: Is It Dangerous?
Hey all. I was bumping around the paleo inter-webs and came across this little nugget on ketosis: DO NOT DRINK ALCOHOL IF YOU ARE KETOTIC! Alcohol is a powerful inhibitor of gluconeogenesis. In fact, it forces part of the gluconeogenic metabolic process into reverse. This means that if all the glucose in the blood is being derived from gluconeogenesis then the consumption of alcohol will inevitably cause the blood glucose level to fall. Worse still, the alcohol also stops ketone body production, thus leaving the brain entirely without fuel. 1 Worst Carb After Age 50 If you're over 50 and you eat this carb, you will never lose belly fat. HealthPlus50 A person who is ketotic is 100% reliant on gluconeogenesis to maintain adequate levels of glucose in the blood. If, under these circumstances alcohol is taken, the person will become disorientated and might lose consciousness, not just from the alcohol, but from low blood sugar. Needless to say, this could be very dangerous, and even fatal. Alcohol does not have these effects if the glycogen stores in the liver are normal. Under these circumstances the blood glucose level in the blood is maintained by the breakdown of liver glycogen, a process that is not influenced by alcohol. If a person becomes confused under these circumstances it is due simply to the pharmacological effects of the alcohol! - Link Although I'm philosophically ketosis-agnostic, I do best on a lowish carb diet and most likely find myself in ketosis from time-to-time. I'm wondering what you think of this warning. Is the science sound? Should ketotic boozers eat a sweet potato before hitting the firewater this xmas? Continue reading >>
Drinking Alcohol On The Ketogenic Diet
On a ketogenic diet, you train your body to begin using fats for energy rather than carbohydrates. This is also known as a state of ketosis which is indicated by the production of a by-product called ketones. What happens to ketone levels when you introduce alcohol into the mix? Interestingly enough, our bodies treat alcohol like any carbohydrate, in that it is sent to the front of the line to be used as energy. While your body burns calories from the alcohol you consumed, ketosis will be "paused." You won't get kicked out and have to reinitiate it, but ketone production will momentarily cease while your body burns the alcohol. Effects of Drinking and Caution One of the best features of ketogenic dieting is that you can easily drink alcohol in moderation without setting your diet goals back. There are a few things you should remember when drinking alcohol while in ketosis: Ketogenic dieters experience notoriously bad hangovers. Stay hydrated by drinking plenty of water in between drinks. While drinking liquor won't ruin your diet, all things in moderation. Excess carbohydrates and calories will still slow down your weight loss, so make sure you keep drinking to a minimum when possible. Don't forget to consider mixers when calculating your carb counts. Use diet sodas and artificially sweetened juices instead of their full-carbohydrate counterparts. Don't let alcohol affect your willpower! The intoxicating effects may tempt you to stray from your diet, but don't eat those french fries! Try to have some low carb snacks lined up that you can resort to when you get hungry. Below are a few of the most popular types of alcohol, along with their calorie and carbohydrate counts. Have fun and be safe! Calories and Carbohydrates in Liquor (1 oz.) Alcohol Name Calories (kcal) Carbo Continue reading >>