What Alcohol Can You Drink on Keto?

Whether you're trying to cut down on carbs or want to enjoy a refreshing drink, you might be wondering what alcohol can you drink with a keto meal delivery plan. Luckily, there are plenty of low-carb alcoholic beverages that you can enjoy without sabotaging your diet.

This post will talk about:

• Vodka, gin, rum, and tequila
• Red wine and white wine
• Beer
• Cocktails
• Hard liquor.

Vodka, Gin, Tequila, and Rum

What alcohol can you drink on keto? Alcohol and the keto diet are not natural partners; a high-fat diet is incompatible with drinking heavily. But if you're careful about your choices, it's possible to indulge in alcoholic drinks as part of a well-maintained ketogenic lifestyle.

Vodka, gin, tequila, and rum are typically low in carbohydrates and make good companions for mixers like soda water and lime (provided there are no added sugar or artificial sweeteners). You can even enjoy classic cocktails like vodka martinis or margaritas (minus the sugary margarita mix) if your drink of choice is tequila.

Just remember that even though these types of spirits have few carbohydrates per serving, they still contain calories - while they obviously won't kick you out of ketosis if consumed sparingly, excessive drinking can derail your progress. So moderation is key whenever you decide to indulge in an adult beverage - whether on the ketogenic diet or otherwise -! ​​​​

Red Wine and White Wine

Another alcohol you can drink on keto is wine, but there are some specific rules. A ketogenic diet is a low-carb, high-fat diet that aims to put your body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. In this type of diet, you need to limit your carbohydrate intake, including sugars found in various foods and beverages, to maintain the ketosis state.

When it comes to wine, both red and white wines contain carbohydrates, mainly in the form of residual sugars from the fermentation process. However, the amount of carbohydrates varies between the two types.

Red Wine

Red wine typically contains fewer carbohydrates than white wine because it undergoes a more extended fermentation process, allowing more sugars to be converted into alcohol. On average, a 5-ounce (147 ml) serving of red wine contains about 3-4 grams of net carbs. Net carbs are the total carbs minus fiber, which is not digested by the body.

White Wine

White wine generally contains a slightly higher carbohydrate content compared to red wine, primarily due to the grape varieties used and the winemaking process. A 5-ounce serving of white wine typically contains around 3-5 grams of net carbs, depending on the wine's sweetness level and residual sugar. It's still a relatively low-carb option for those who are mindful of their carbohydrate intake.

While red wine is generally lower in carbs than white wine, both can still be enjoyed in moderation on a ketogenic diet. 

Beer and Low-Carb Options

Beer is generally considered off-limits when it comes to a Keto diet due to its high carb content. With so many brands and varieties to choose from, most beers contain over 5 grams of carbohydrates per serving - just too much for Keto dieters to even consider.

However, if beer is one of the items you've been missing on your low-carb lifestyle journey, fear not - some alternatives are worth exploring. Beers like Michelob Ultra and Amstel Light have a relatively low range of carbs per 12 oz serving - about 4-5g for light beers and 9g for regular beers.

Somersby Pear Cider also falls within the lower range (5g). Still, it's vital to surround these beverages in moderation within your overall weight loss meal delivery plan - experts suggest sticking to just one serving per day if you're going to splurge on them.

Cocktails

All too often, people assume that certain drinks won't have any sugar because they don't taste sweet; in reality, however, many popular cocktails are laden with sugar. For example, Margaritas and Strawberry Daiquiris are drinks many don't think twice about ordering, yet both can be surprisingly high in sugar.

A single Margarita contains 52g of sugar - more than 13 teaspoons! And a Strawberry Daiquiri could contain almost 30g per serving. For those looking to nurse a few drinks over dinner, choosing low-sugar options like vodka on the rocks or slimline tonics would be far better choices. Remember: It's always best to take things into account before diving in!

Hard Liquor or Wine

When it comes to alcohol and dieting, there are more options than just avoiding drinks altogether. Sticking to hard liquor or wine can be the sensible route if you're determined to keep those slimming resolutions.

But why? While these drinks have fewer calories, the truth is that they also contain zero nutritional value. Hard liquor and wine are voids of sodium, fat, carbs, protein, and other nutrients our bodies need. As a bonus, they often tend not to lead to unhealthy snacking like sweet mixed drinks can if you don't plan ahead.

Therefore, it pays off to be aware of what kind of beverage you'll be drinking on a night out with friends or colleagues. On the other hand, if your focus is on maintaining a healthy diet meal plan without giving up on the occasional indulgence in alcoholic beverages, hard liquor, and wine should be your go-to choices for responsible ‘drinking but dieting’ nights!

Final Thoughts

So overall the answer to the question of what alcohol can you drink on keto is that it's possible to enjoy alcohol on a ketogenic diet, it's crucial to remember that excessive alcohol consumption can slow down weight loss and affect overall health. If you choose to drink alcohol on a keto diet, moderation and smart choices are key to staying on track with your health and fitness goals. As always, it's best to consult with a healthcare professional or a registered dietitian to ensure that alcohol consumption aligns with your specific dietary needs and health conditions.

FAQ

How much alcohol can I consume on a keto diet?

Individual tolerance to alcohol varies, but it's essential to drink in moderation. Excessive alcohol intake not only disrupts ketosis but can also lead to dehydration and other health issues.

Are there any benefits to drinking alcohol on a keto diet?

Moderate alcohol consumption has been associated with certain health benefits, such as increased HDL (good cholesterol) levels and potential antioxidant properties in red wine. However, these benefits should not be a reason to start or increase alcohol consumption.

Can alcohol impact my energy levels and workout performance on a keto diet?

Alcohol can disrupt your sleep patterns and lead to reduced energy levels, affecting your workout performance. Moreover, your body may prioritize alcohol metabolism over muscle recovery and repair.

Can alcohol consumption affect my sleep quality on a keto diet?

Alcohol can disrupt sleep patterns, leading to poorer sleep quality, especially if consumed close to bedtime. Prioritize good sleep hygiene for overall well-being.

Is it true that alcohol can increase my appetite on a keto diet?

Yes, some people may experience increased appetite or cravings after consuming alcohol on a keto diet. It's essential to be mindful of this and avoid overeating or making poor food choices.