If you're following a keto diet, you might feel a little left out during social events when everyone is enjoying their favorite drinks, and you're not allowed to. A keto diet is a low-carb and high-fat food and drink that won't spike your insulin levels. The diet works by making the body burn fat for energy instead of glucose.
Drinking alcohol during a keto diet can be a little tricky because the wrong choice can knock you out of ketosis and make you lose the progress you made. However, there are some specific types of alcohol that you can drink while maintaining ketosis.
In this guide, we will explore the types of alcohol you can drink on a keto diet without sabotaging your fitness goals.
Let's dive in.
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Thankfully, there are many alcohol options that are low carb, low calorie, and low sugar. Plain tequila, vodka, and beer don't have too much sugar; hence, you can add them to your keto diet routine. But like every food/drink, moderation is the key to not only maintaining your diet but also keeping your health in check.
Mentioned below are a few keto-friendly drinks to have without guilt:
However, consume them in limited quantities to ensure your daily sugar and carb consumption don't cross recommended levels. Your dietician can suggest best as to how much you're allowed to have.
Corona Premium contains only 2g carbs and Miller Lite only contains 3.2g carbs, so enjoying these once in a while won't damage your progress.
Choosing your mixers wisely while having cocktails is essential. Go for low-carb mixtures like diet soda or plain soda water; sugar-free tonic water and diet cola are suitable options to add to your cocktail. They are very low in calories and contain no carbs or sugar.
360ml diet cola only has 1.04g carbs, making it a great option to mix with other low-calorie alcohol. Similarly, 360ml of diet ginger ale has 0g carbs, another great mixture to add to your cocktail.
Here is a table stating the carb content of keto-friendly alcohols:
|Alcohol Type||78 kcal||Carb Contain|
Low-carb fermented alcoholic beverages are another great pick that is safe to consume while on a keto diet. Here are some top options to have:
Kombucha Kombucha is a fermented drink made from black or green tea; however, it's not entirely sugar-free. Fermentation works by converting sugar to alcohol, followed by bacterial fermentation of alcohol to acetic acid.
Please note that depending on the flavor, the sugar content of kombucha may vary. So don't forget to read the ingredient label.
Mead Mead is another fermented beverage made from honey, water, and yeast. It's low in carbs and calories, so having it once in a while during a ketogenic diet should be fine. Like kombucha, there are different flavors of mead available varying in sugar and carb content.
There are a few things to keep in mind when drinking alcohol on keto to ensure you don't accidentally kick yourself out of ketosis-
Limit Consumption Overconsumption can be detrimental not only to the diet goals but also to your health. It's best to have not more than a single drink or a maximum of two.
Avoid Sugary Mixtures Watch out for sugary mixtures in your drink. Go for either plain alcohol or add only low-sugar and low-carb mixtures like plain soda, diet cola, etc. When drinking at a bar or a party, make sure to give clear instructions to the bartender.
Monitor Carb Intake Balance is the key when it comes to maintaining your diet. A keto diet typically allows less than 50g of carbs a day. If you have alcohol, reduce other carb intakes for the day, or only pick alcohols with zero carbs.
No, alcohol doesn't kick you out of ketosis, provided you make the right choice. Drinking zero-carb and sugar alcohols and preventing overconsumption won't harm your progress.
Yes, there are low-calorie wines, beer, and sparkling waters that come in a can.
You can order a plain vodka soda, plain tequila soda, keto paloma, low-carb margarita, Moscow mule, or a gin martini at a bar.
Drinking alcohol in keto requires caution and mindfulness. But it should not be that difficult once you educate yourself about what's suitable and what's not. Go for drinks like plain vodka, whiskey, and tequila, and avoid overconsumption. Moderate drinking and conscious choices won't derail you from your keto diet.