Being on a diet means a lot of giving up and a lot of sacrifice in order to achieve our goals. If you have decided to choose a low carb, keto diet means that you have decided to change your complete lifestyle. Once you reach the goals, you should permanently devote yourself to this way of living so as to keep the results you have achieved.
The initial induction phase of the ketogenic diet, which makes up the first 10 to 14 days of your keto diet plan, is the strictest period when you have to give up almost every food and drinks that contain carbohydrates, including alcohol. But some people are actually not ready to commit their life to giving up, especially on alcohol. So two versions of the same question appear on this matter:
Whether the keto diet prohibits drinking alcohol? The answer is: NO.
Whether alcohol is allowed during the keto diet? The answer is: YES.
But how does the alcohol affect ketosis? Alcohol should not have any major impact on the ketosis as long as it is no-carb or low-carb alcohol, but it can slow down the weight loss process because the body recognizes it as a toxin (and a fuel source) and is being burnt before the fat. But different people react differently and in some the weight loss stalls, while others do not feel any changes in this process at all. On the other hand, drinking liquor can actually deepen your level of ketosis by having effect on liver metabolism, in which more ketones are produced as you drink more. When your liver is processing the alcohol you drink, it’s being converted to a triglyceride which can also positively affect the production of ketones.
- Many people get more sensitive to alcohol while on a ketogenic diet with their alcohol tolerance levels dramatically decreased. Be careful and never drink and drive.
- Also if you drink alcohol stay hydrated, and a typical advice is one glass of water per one shot liquor and some extra water before going to bed.
- Another thing about drinking alcohol and keto diet is that it will affect your willpower and you will experience heightened levels of hunger, so make sure to watch out what you eat.
If you are on a ketogenic diet for weight loss, you may want to consider avoiding alcohol altogether because it’s just empty calories added to your diet, but if you still want to have a drink following is a list of kinds of alcohol that are carb-free or very low in carbs:
- Whiskey, scotch, or bourbon
Note: Drink only unflavored liquors because the flavored ones may contain carbohydrates. Check the nutritional label before consuming.
Beer is not a particularly carb-friendly alcohol choice, but there are some low(-er) carb beer options.
Some low carb beer picks include (per 12 oz/bottle):
- Bud Select 55: 55 calories, 1.9 carbs
- MGD 64: 64 calories, 2.4 carbs
- Rolling Rock Green Light: 92 calories, 2.4 carbs
- Michelob Ultra: 95 calories, 2.6 carbs
- Bud Select: 99 calories, 3.1 carbs
- Miller Lite: 96 calories, 3.2 carbs
- Natural Light: 95 calories, 3.2 carbs
- Michelob Ultra Amber: 114 calories, 3.7 carbs
- Coors Light: 102 calories, 5 carbs
- Amstel Light: 95 calories, 5 carbs
- Bud Light: 110 calories, 6.6 carbs
Wine (based on 5 oz servings)
- Merlot: 120 calories, 3.7 carbs
- Pinot Noir: 121 calories, 3.4 carbs
- Cabernet: 120 calories, 3.8 carbs
- Chardonnay: 118 calories, 3.7 carbs
- Pinot Gris/Grigio: 122 calories, 3.2 carbs
- Riesling: 118 calories, 5.5 carbs
- Champagne/Sparking whites: 96 calories, 1.5 carbs