One popular question on the mouths of most people looking to go down the ketogenic road is if one can mix a ketogenic diet with alcohol. The fact remains that you don’t have to sacrifice your social life completely, although you will have to make some sacrifices to be able to reach your weight loss goals. When on a ketogenic diet, you need to avoid foods that are rich in carbs and shift to a fat based diet to provide your system with the energy that it requires. If you are looking to start a keto diet meal plan, then you need to completely avoid wines and beers since they contain a lot of carbs. Does that mean that you can’t unwind with an alcoholic drink while on a ketogenic diet? Just before I let you in on the kind of alcoholic beverage you can have while on ketosis, I will like to share a little bit of information on ketogenic diet and alcohol.
What is a ketogenic diet?
A ketogenic diet is a low carb high-fat diet that has become popular as a great practice that helps in weight loss. It has been known to work miracles in people who were dedicated to the rules of ketosis and combined it with a healthy exercise regimen. The body gets most of its energy from carb-rich diets which when consumed in high portions per meal, can lead to weight gain. Ketosis works mainly by replacing carbs with fats as the body’s primary energy source. The truth about succeeding at ketosis is that you will need to be willing to make some sacrifices if you want to achieve your weight loss goals as quickly as possible. Part of this sacrifice includes avoiding all those sweet foods that are high in sugars and grains. And yes like earlier stated you would also need to slow down your alcohol consumption.
What are ketones?
Ketones are byproducts of the body that break down fat for ATP when there is low carbohydrate in our diets.
The ketogenic diet and alcohol
It is believed that alcohol consumption can further deepen your keto state, but the disadvantage with this is that it will slow down the level of weight loss. Drinking alcohol affects the metabolism of the liver which leads to the production of ketones with frequent consumption. This is due to the fact that the liver converts alcohol into triglyceride which leads to the production of more ketones in the body.
It is also important you know that when in ketosis, you tend to get drunk faster than when you aren’t on a ketogenic diet. This is because you aren’t consuming much carbohydrate when on a keto diet, so it becomes difficult for your body to be able to manage the alcohol in your system as it used to when you were consuming a carb-rich diet. But being on a keto diet doesn’t mean you can’t have an alcoholic drink now and then but you will need only to need to opt for alcoholic drinks that are fit for ketosis.
The rule of alcohol and ketosis
If you must consume alcohol while on a ketogenic diet, you need to ensure that you to adhere strictly to the rules of alcohol consumption and ketosis which includes
– You want to keep your alcohol consumption to only when necessary. You can do this by drinking only when out with friends and avoid alcohol consumption while at home. And don’t forget that beer is a complete no-no.
– Don’t drink and drive while on ketosis. If you are going to be driving or operating any form of machinery, you don’t want to consume alcohol especially when on a keto diet as it isn’t at all advisable. – Always keep yourself hydrated. You should always drink a glass of water whenever you take a glass or shot of drink to help quicken the metabolism of your system.
The kind of low carb alcohol you can consume on a ketogenic diet
If you have to consume alcohol while on a ketogenic diet, then you have to try as much as possible to make sure that you stick to the detailed guide for alcoholic drinks outlined below. Below are some of the drinks we prescribe depending on the brand
When on a ketogenic diet, you basically want to avoid sweetened wines with a lot of flavours and sweeteners which are composed of mostly carbohydrates. Unflavored/unsweetened wines such as dry white/red wine are champagne are some examples of wines that contain low carbs. But you also need always to confirm the nutritional information on the bottles to know the net range of carbs per glass of wine. Some available brands of wines that you can consider includes
– The SkinnyGirl brands
– Pinot Noir
– Sparkling white wine
– Brut Champagne
– Pinot Blanc
– Pinot Grigio
– Brut Cava
All unsweetened liquors should contain about 0g of carbs which makes it safe for consumption while on a ketogenic diet, but you want to avoid liqueurs and mixers are they contain insane amounts of carbs. You can basically consume vodka, rum, tequila, and whisket such as
– Svedka Vodka
– Grey Goose
– Ciroc Vodka
– Jim Beam Whisky
– Jack Daniels
– Chivas Regal
– Johnnie Walker
– Wild Turkey Whiskey
– Malibu Island Rum
– Captain Morgan Spiced
– Bacardi Superior
– Myer’s Original Dark
– The Kraken
– Sailor Jerry
– Don Julio Tequila
– Tres Agaves
– El Jimador
– 1800 Tequila
– Beefeater Gin
– Honey Bee Brandy
– Remy Martin
Most beer contains a high amount of carbs, so you basically want to refrain from chugging down your favourite bottle of beer. You can go for light beers but endeavour to check for the nutritional information on the pack or online to ensure that it stays within your daily carbs intake.
The best type of mixers to use for alcoholic drinks
Not all chasers and mixers can be used in mixing alcohols when you are on a low-carb diet. You want to look out for one that is low in carbohydrate and natural sugar to help you remain in ketosis. Some of the best includes
– Sparkling water: water is a good mixer as it gives you the choice to flavour your drink anyhow you want to.
– Carbonized diet water: diet water with carbon often comes in a variety of flavour so you need to check the nutritional information to be double sure of the caloric content.
– Diet soda: diet soda that is low on sweeteners are a good choice of mixer for your alcohol when in ketosis. But you need to know that most diet sodas contain a large number of sweeteners which is bad for ketosis. The label on the package is a good place to find information on the nutritional content.
– Zero sugar energy drinks: you can also consume energy drinks that are free from sugar with alcohol. Monster and Red Bull mixes perfectly with vodka and are a good brand of energy drink you can stock up on.
– Water enhancers: you can also use water enhancers in combination with normal or sparkling water to mix your alcohol.
The bottom line
The fact remains that alcohol has health benefits when consumed in moderation. It can help in cancer prevention and also helps in reducing the risk of cardiovascular disease while improving your insulin sensitivity. So if you are in ketosis, you can take a shot of liquor or a glass of wine now and then without been scared of altering your keto state. But you have to ensure that you go for the low carb variety listed above.
Ordinarily, a keto diet should help reduce alcohol cravings and might help to tackle alcoholism, but if you must consume alcohol while on a keto diet, do so in moderation. I will personally advise that you avoid drinking at home and only drink when out with friends if you have a thing for going out with friends, this way you get to limit how much booze you consume on average.
Remember also that when in a keto state you tend to be lightheaded compared to when you are not so you could easily get drunk if you consume much alcohol even less than what you usually take when on a regular diet.
Alcohol is good for the body when taken minimally, and ketosis helps you to lose weight. But to get the best out of your keto journey, you need to try and combines a keto diet with an exercise routine to get the job done quicker. You also need to rest so if you find it difficult to sleep for more than 6 hours every night, you need to find ways of fixing sleep schedule.
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