Keto diet and alcohol

Everyone knows the keto diet or the ketogenic diet. It’s probably the most popular out of all the diets because of its short term weight loss effect. 

While this diet strictly follows a very low-carb rule, most calorie intake is from fat and protein. Many people are concerned about the keto diet and alcohol. 

Can you drink alcohol while on the Keto diet, or is it time to go sober?

keto diet and alcohol
keto diet and alcohol

It’s not all doom and gloom. Don’t go to rehab just yet. You can still have alcohol while on the keto diet. 

If you wish to stay in Ketosis, certain alcoholic beverages are high in carbs, which can kick you out of Ketosis.

Drinking will also have some unwanted side effects when adopting a keto diet. However, research shows that the ketogenic diet may help your carb and sweet cravings. And it may even prevent alcohol addiction.

Source: https://www.fennes.co.uk/2016/11/wine-serve-wedding/ 

So, what types of alcohol or drinks are allowed on the keto diet? The answer depends on the number of carbohydrates the drink contains.  

And drinks with a significant amount of carbs are the sweet, blended, mixed drinks we enjoy because let’s face it, who loves pure alcohol?

Thus, beer, wine, and cocktails are out of the question on the keto diet.

{quote}”However, all of this makes it entirely possible to have a couple of drinks from time to time while keeping track of keto and intermittent fasting,” says Dr. Eric Berg. 

Before providing you the list of allowed alcohol on the keto diet, let us look into some significant evidence from a wide variety of experts on the keto diet and alcohol. 

Will alcohol consumption disrupt Ketosis?

alcohol can kick you off ketosis
alcohol can kick you off ketosis

Yes, alcohol will disturb your keto diet, but it does not mean that your body will drive you out of Ketosis. It means that the body will burn carbs from the alcohol rather than your stored fat resulting in the slow fat burning. So it works as a road bump, and your body then carries on with your fat-burning work the next day. 

But if there are regular road bumps or alcohol consumptions, it can kick you out of Ketosis. To avoid this from happening, stick to lower carbohydrate drinks and resist the consumption of readily available cocktails. Liquor with 40 percent alcohol by volume or greater usually has 0 grams of net carbohydrates.

The USDA estimated that pinot Noir serving contains around 4 grams of carbohydrates, while Nutritionix estimates that 1.5 ounces of whisky in cola diet have less than one carb. In blended beverages, you can even substitute tonic for soda to eliminate net carbs.

Some points to consider when deciding to drink alcohol while on the keto diet.

Don’t drink too much

keto and binge drinking
keto and binge drinking

When you are generally healthy, not overweight, or do not have any liver disease, having a drink or two shouldn’t pose any risk. 

Sipping on an occasional low-carb alcoholic drink will not be harmful; in fact, it may be beneficial for heart health.

However, some people with obesity and other medical conditions like diabetes can hinder your weight loss goals. You should only have a maximum of one glass if you’re a woman. And, two if you’re a man. 

Stop drinking if you are not losing weight while on the keto diet.

Source: https://theconversation.com/five-popular-hangover-cures-reviewed-by-experts-103484 

Expect bad hangovers

keto and alcohol and hangovers

Some people have a lower tolerance for alcohol and completely kick them out of Ketosis with a single sip. 

Studies are yet to be published to understand why, but theories, such as the liver being busy producing ketones or glucose, could slow down alcoholic handling capability.

Moreover, alcohol absorption can also be slowed down by a stomach full of carbs, according to NCBI Dietary Nutrient Intake, Alcohol Metabolism, and Hangover Severity.  

Also, consider that the dehydration and electrolyte imbalances can contribute to more severe hangovers, but the exact process responsible for the hangovers is still unknown. 

Carbs keep your cells up with fluids, while a ketogenic diet improves urination and fluid removal. 

If you experience terrible hangovers when drinking alcohol while on the keto diet, drinking water between alcoholic beverages or adding some salt can help.

Keto diet can help curb alcohol addiction 

keto stops alcohol addiction
keto stops alcohol addiction

Many find that the keto diet significantly decreases sugar and alcohol cravings and decreases their drinking desire. A keto diet can help detoxify alcohol addictions. 

A new clinical trial to examine the ketogenic diet’s use during detox for alcohol abuse is being carried out at the US National Center on Alcohol Abuse & Alcoholism (NIAA). 

Corinde Wiers, principal researcher, Ph.D., states that many experiments and findings on energy production in the brain indicate that ketogenic diets promise additional mediation for alcohol use disorders (AUD).  

Studies on the influence of alcohol withdrawal on the ketogenic diet were carried out on animals that followed this diet. 

According to NCBI, Ketogenic Diet Suppresses Alcohol Withdrawal Syndrome in Rats showed fewer seizures and behaviors similar to withdrawal. Since alcohol toxicity helps lower brain glucose, researchers suggest that a keto diet would reduce after a fat-rich diet.

Allowed alcohol on Keto Diet 

keto friendly alcohol
keto friendly alcohol

The following is the list of alcohols and their carbohydrate measurements that you can consider on a keto diet:

DRINK CARBOHYDRATE
Gin 0g
Whisky0g
Vodka0g
Champagne2g
Red wine 4g
White wine 3g
Light beers5g
Rum + diet coke 0g
Vodka + diet sprite 0g
Allowed alcohol on the keto diet

Conclusion 

Drink moderately while on the Keto diet, and stop if you are not losing weight. 

Drinking alcohol may trigger the “munchies,” resulting in going over your daily recommended calories.

As a general recommendation, stop drinking, especially if you have fatty liver disease or have diabetes. 

Also, never drink and drive on any type of diet.

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