Key Takeaways
- You can have plain vodka, tequila, dry wine, whiskey, and some fermented alcoholic drinks on a ketosis diet.
- Make sure to learn about the carb and sugar contents of different alcohols.
- Drink in moderation and monitor carb intake to not get derailed from your diet.
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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Related: Is Quinoa Keto? The Ultimate Guide to Understanding If Quinoa Is Keto-Friendly
Types Of Alcohol To Consume On A Keto Diet
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:
Low-Carb Alcoholic Beverages
- SpiritsPure spirits like gin, whisky, vodka, and tequila are suitable drink choices for people following a keto diet. These drinks are low-calorie and contain zero added sugar and zero carbs. You can drink them plain or mix them with low-carb mixtures like soda water, diet soda, or sugar-free tonic water.
- WineDry wine varieties, including red, white, and sparkling wine, are also keto-friendly options because they contain more carbs and sugar than dessert wines. For example, 150ml of red wine contains only 3.92g of sugar, and a similar quantity of white wine contains 3.90g of sugar.
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.
- Light BeerBeer on a keto diet is a controversial topic since it's usually made from grains. However, there are some light beers, such as Corona Premier, Miller Lite, Busch Light, Beck's Premier Light, etc., which are very low on carbs.
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.
- co*cktails With Low-Carb Mixers
Choosing your mixers wisely while having co*cktails 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 co*cktail. 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 co*cktail.
Related: Whole30 Diet vs Keto Diet - The Key Differences
Here is a table stating the carb content of keto-friendly alcohols:
| Alcohol Type | 78 kcal | Carb Contain |
|---|---|---|
| Vodka | Serving Size | 0g |
| Tequila | 44ml | 0g |
| Rum | 44ml | 0g |
| Gin | 44ml | 0g |
| Whiskey | 44ml | 0g |
| Red wine | 44ml | 3.92g |
| White wine | 150ml | 3.90g |
Fermented Alcoholic Beverages
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:
KombuchaKombucha 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.
MeadMead 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.
Things To Consider When Drinking Alcohol On Keto
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 ConsumptionOverconsumption 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 MixturesWatch 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 IntakeBalance 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.
Related: What Is Keto Flu and How to Reduce Its Symptoms?
Suitable Drinks On Keto Diet FAQs
1. Does Alcohol Kick You Out Of Ketosis?
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.
2. Can I Find Low-Carb Alcoholic Drinks In A Can?
Yes, there are low-calorie wines, beer, and sparkling waters that come in a can.
3. Which Keto-Friendly Drinks To Order At A Bar?
You can order a plain vodka soda, plain tequila soda, keto paloma, low-carb margarita, Moscow mule, or a gin martini at a bar.
Related: What Fruits Are Keto-Friendly? 8 Healthy Options
Conclusion
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.
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