Can I Drink Alcohol on the Keto Diet?

On the ketogenic (or, keto) diet, you will try to only eat foods that have low-carbohydrate and high-fat content. Whiskey, gin, vodka, wine, beer, and rum contain few to no carbs, so you can enjoy small amounts on a keto diet.

People are becoming increasingly health-conscious these days, and the keto diet is one of the most popular that people currently engage in. If you’re curious about the keto diet or are planning to try it out but still have many questions, this article will help you. Read on to learn more about the keto diet, including various keto-friendly drinks, mixers, and more.

On the ketogenic (or, keto) diet, you will try to only eat foods that have low-carbohydrate and high-fat content. This diet is somewhat similar to other low-carb diets you may have heard of like Atkins.

Eating fewer carbs pushes your body into a metabolic state called ketosis. The carbs (including sugars) that you eat are usually the main dietary source of energy for the body. In the ketosis state, though, your body will use fat as a source of fuel instead, thus helping you lose weight in the long run. 

Another benefit of the ketosis state is that your liver will use fat to produce ketones, which can act as a source of energy for your brain. The keto diet can also lower your blood sugar and insulin levels. Thus, this diet has been proven to be protective against diseases like diabetes, epilepsy, Alzheimer’s, and cancer.

Limiting your carb intake to 20 to 50 grams per day and moderating your protein intake are the major restrictions of the keto diet. This is because if you overeat protein, your body can turn proteins into glucose (blood sugar), delaying your entry into the ketosis state. 

Following the keto diet requires a certain amount of meal planning to avoid overloading with carbs, which could prevent ketosis. Some of the common high-fat foods recommended on a keto diet include eggs, nuts, fatty portions of meat and fish, and healthy oils like extra virgin olive oil and avocado oil. 

Many people may be aware of these sources, but the carb and fat contents of popular alcoholic and non-alcoholic beverages are less common knowledge. As a result, getting the food content right is relatively easy, but what about keto alcohol drinks? Learn all you need to know about keto-friendly beverages.

If you’re a social drinker or someone who enjoys a nice glass of wine with their meals but aren’t sure how much a keto diet will restrict your lifestyle, don’t worry. Not all alcohol contains a lot of carbs. Several low-carb options are available that will fit perfectly with your keto diet.

The serving size for most forms of alcohol like whiskey, gin, vodka, and rum is 1.5 ounces or 44 milliliters. When drunk with just water or ice, they don’t contain any carbs at all. 

For additional flavor, they can be combined with low-carb mixers. However, let’s also consider alcohols with rich flavors that don’t require mixers. These include white wine, red wine, and light beer. 

The serving size for wine is around 5 fluid ounces or 148 milliliters. Each wine serving contains approximately 4 grams of carbs. The serving size for light beer is around 12 fluid ounces or 354 milliliters. Each beer serving contains approximately 5.8 grams of carbs. 

So, you don’t necessarily need to give up your glass of wine at parties or that can of chilled beer after work. Doing the math in advance can help factor your daily alcohol consumption into your meal plan so you don’t have to cheat on your diet. 

If stronger alcohols are your poison of choice, though, let’s discuss which low-carb mixers complement them best.

As pure alcohols are usually carb-free, mixers are the main culprit, creating high-sugar drinks. So, keto-friendly mixers are crucial to keeping you from overdoing your carb intake without even realizing it.

These keto-friendly mixers include unsweetened tonic water, seltzer, diet soda, and sugar-free powdered mixers.

Some alcoholic drinks contain a lot of carbs, as much as 30 grams or more per serving. The carb content of a 12-fluid ounce (or 354 milliliters) can of regular beer is around 12 to 13 grams.

Other drinks to avoid on a keto diet include certain cocktails and drinks with high-sugar mixers like sweetened soda, juices, sweeteners, and syrups.

Here’s a list of some of the most popular drinks and their carb content: 

Bloody Mary

Serving size: 1 drink or 225 grams

Carb content: 7.29 grams

Cosmopolitan

Serving size: 1 drink or 120 grams

Carb content: 8 grams

Margarita

Serving size: 1 drink or 225 grams

Carb content: 36.2 grams

Pina colada

Serving size: 1 drink or 225 grams

Carb content: 43.9 grams

Sangria

Serving size: 1 glass or 228 grams

Carb content: 18.8 grams

Whiskey sour 

Serving size: 100 grams or 3.5 ounces

Carb content: 15.8 grams

If you’re unsure of the carb content or the type of mixer being used, you may want to just stay away, especially if you haven’t prepared the drink yourself.

While alcohol isn’t prohibited on a keto diet, that doesn’t mean you can indulge as much as you like. Even keto-friendly or low-carb alcoholic drinks do contain almost 7 calories per gram. You still have to account for these calories while planning your keto meals so you don’t ruin your diet.

These drinks also have poor nutritional value, as they don’t contain any vitamins, minerals, fiber, or essential nutrients. In fact, you can end up with nutritional deficiencies if you regularly drink too much alcohol. 

Excessive drinking can also slow down the fat-burning ability of your body. When you drink alcohol, your body has to first digest, use, and store it before opting for any other sources of energy. Thus, the overconsumption of alcohol can make you put on weight, undoing all the weight loss efforts of your keto diet. 

Overindulgence in alcohol has also been associated with many other health conditions like liver disease, heart disease, diabetes, and cancer. Meanwhile, it can hamper your decision-making skills, further tempting you to overindulge. 

So, moderate your alcohol intake. The National Institutes of Health (NIH) recommends two drinks per day for men and one drink per day for women.

If you’re on a keto diet, you don’t have to give up alcohol. Just opt for keto-friendly, low-carb drinks like wine and light beer or purer alcohols like whiskey, gin, vodka, or rum with low-carb mixers like diet soda, seltzer, or tonic water. 

However, always drink in moderation (i.e., no more than 1 to 2 drinks per day) so that you don’t end up reversing the effects of your keto diet.