The 5 Best and Worst Alcoholic Drinks to Sip on the Keto Diet

A ketogenic diet is one built on very limited amounts of carbs, often 20 to 50 grams (g) of net carbs per day. (Net carbs is grams of total carbohydrates minus fiber grams.) That is not a lot, and because alcohol is known for containing carbs, you might think that you can’t drink on a keto diet.

If you like the occasional glass of wine, you’re in luck: “Yes, you can drink alcohol on a keto diet,” says April Murray, RD, founder of Orange County Nutrition Coaching in Costa Mesa, California.

RELATED: 8 of the Best Keto-Friendly Drinks

Because the amount of carbs varies so much between hard liquor, mixed drinks, beer, and wine, choosing the right one matters when it comes to keeping your body in ketosis, a state where your body is burning fat for its primary fuel rather than carbohydrates. “Alcohol can be keto-friendly, but too much can slow down your weight loss progress,” says Lauren Weiss, PhD, a keto nutritionist in La Jolla, California. “When you’re on a low-carb, high-fat diet, your liver metabolism changes because glycogen stores in your body have been depleted. When you drink alcohol, your body may use the alcohol for energy instead of fat,” she says. If that happens too often, it can stall your progress.

For general health guidelines, the Centers for Disease Control and Prevention (CDC) recommends adults drink alcohol moderately. That’s defined as one standard drink per day for women and two standard drinks per day for men. A standard drink is equivalent to 12 ounces (oz) of beer, 5 oz of wine, or 1.5 oz of liquor.

RELATED: A Detailed Guide to Ordering Fast Food on the Keto Diet

Yet for keto dieters, having a drink every day is going to be too much. “While an occasional drink is okay, drinking daily may slow down the fat-burning process,” says Dr. Weiss. Alcohol, after all, is empty calories — and when it comes to maximizing your nutrition on a keto diet, alcohol should be limited.

When you do drink, follow these expert-approved guidelines for the best and worst alcohol choices:

The Ultimate Keto Alcohol Guide

Alcohol on a Low Carb Diet!

Alcohol gets a bad rep, and is certainly one of the most abused substances in the world. It can become a serious problem when it interferes with your personal/social life and well-being. To enjoy it we need to exercise moderation and self-control.

If you like having a couple of beers, shots, or glasses of wine to relax or have a good time on weekends, you’re in good shape! But throw a low carb diet into the mix, and you may find yourself struggling with the quantity of alcohol you’re drinking. People on a keto or low carb diet notice their tolerances significantly drop. And when you realize your favorite drink contains more than 30 grams of carbs in a small serving, you may consider giving alcohol up.

Before you give it up, use our Ultimate Keto Alcohol Guide and our Keto Cocktails in Five recipes to help navigate your way through your local bar, easily make your own classic keto-fied cocktails and become a keto connoisseur.

How and Why Alcohol Affects Us

“…alcohol molecules slow down signals from the brain for actions such as walking and talking” Alcohol is actually the fourth macronutrient, providing our body with 7 calories per gram. If you aren’t familiar with macronutrients, you can read more about macronutrients here. Since alcohol is not needed for survival and is considered toxic to humans, it’s ignored under this umbrella of essential macronutrients.

When we ingest alcohol (in the form of ethanol), our body begins to work to metabolize it or destroy/break it down to get energy. Since alcohol is toxic to our bodies, we begin to metabolize it as soon as possible. The tipsy feeling we get is the alcohol being metabolized. Since alcohol molecules are water and fat soluble, they’re able to pass through and be delivered to pretty much all parts of our body, most importantly, our brain and liver. About 98% of the alcohol we consume is processed in the liver; the rest is excreted through urine, sweat and even breathing!

Some symptoms of being drunk like slurred speech, impaired judgment and poor gross motor movement is caused by the alcohol molecules slowing down signals from the brain for actions such as walking and talking. For this reason, it’s classified as a depressant, as it slows down our bodily functions – fat burning being one of them.

The Science of Fat Burning and Alcohol Metabolization

Many people find that drinking alcohol in excess stalls their weight loss. That may be because the liver will begin to process the alcohol as soon as possible. Our fat burning processes are disrupted to rid ourselves of that alcohol quickly. The speed at which alcohol is metabolized differs from person to person.

The liver of a person on a high carbohydrate diet has a lot of glycogen stored. Glycogen is a by-product of glucose (sugar and carbs) and is the secondary long-term energy storage, with the primary energy stores being the fat cells held in adipose tissue. If you are eating a carbohydrate-rich diet, the pathways for fat burning are busy breaking down sugars; the alcohol is metabolized slower because of this hold up. Conversely, a person on a low carb diet has depleted their liver’s glycogen stores and is now running on fats instead of carbs and glucose, and burning body fat more efficiently. Since their glycogen stores are low, the alcohol ingested will start to be metabolized by the liver right away.

This immediate metabolization will cause that sudden onset on feeling drunk. Your liver isn’t going to warn you when that alcohol has arrived for processing. Many keto-ers will experience lowered tolerance simply because their liver is ready to metabolize efficiently instead of feeling sluggish processing extra carbs and sugars.

Other Issues with Drinking and Fat Loss

Besides the science behind our metabolic processes, we’ve also got some humanistic flaws.

When we ingest alcohol, our inhibitions are lowered, which can make mindless snacking and cheating on your diet much more likely to happen.

On a ketogenic diet, you’ll notice you are hungry less because of the slowly released energy from fats. If you start drinking alcohol on a relatively empty stomach, you will start to feel the effects of alcohol much faster (again, having to do with glycogen stores and being in a fasted state).

Speaking of a fasted state, a great way to deplete glycogen stores is by intermittent fasting. This technique allows your body to enter ketosis much faster, as the primary source of energy is fat and not carbs. Your body is forced to use up its glycogen stores faster, run out, and move on to the fats you’re feeding it.

Lastly, just as with any diet, alcohol consumption should be limited. Alcohol calories are empty calories. They provide our body will small amounts of energy but are short-lived. We also don’t absorb any nutrients, vitamins or minerals from alcohol. It’s best to keep alcohol a treat and enjoy in moderation.

So What Alcohol Can We Enjoy?

Clear liquors at about 40% alcohol are a safe bet and are considered keto alcohol, and anything that tastes sweet is not! Acceptable keto alcohol includes:

  • Vodka
  • Tequila
  • Gin
  • Whiskey
  • Rum
  • Scotch
  • Brandy
  • Cognac

Low Carb / Keto Friendly Wines

You can also still enjoy wine and beer! However, you need to learn which wines are keto friendly and how many carbs are in your wine of choice. Here are a few low carb wines to explore! Stick to dry or semi-dry wines; you’ll develop the taste for them if you haven’t already. The calorie and carb counts will differ depending on brand, types of grapes/growing conditions and process of fermentation, but an average is provided:

Red Wines (5 oz. serving)

White Wines (5 oz. serving)

  • Pinot Grigio: 122 calories, 3.2 carbs
  • Sauvignon Blanc: 122 calories, 2.7 carbs
  • Chardonnay: 118 calories, 3.7 carbs
  • Riesling: 118 calories, 5.5 carbs
  • Champagne (although low in alcohol content, so you’d need to drink more): 96 calories, 1.5 carbs

Low Carb / Keto Friendly Beer

Just like with wine, there are many low carb beer options to choose from. Here are a few good options to consider:

Light Beers (12 oz. serving)

  • 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

What To Watch Out For

Sugar is hidden everywhere! Even something seemingly innocent like a gin and tonic can have over 30g of carbs- tonic water is very high in sugar. If the bartender adds artificial lime juice and simple syrup, you’re probably well over 50g of sugar in one glass. Avoid the following popular drinks and mix-ins, and you’ll be a low carb pro in no time.

Sweet Wines

  • Moscato
  • Port/Sherry
  • Dessert Wines
  • Sangria
  • Zinfandel

Sugary Mixers

  • Triplesec
  • Whiskey sour mix
  • Blue curaçao
  • Sugary syrups
  • Grenadine
  • Frozen margarita mixes

Avoid Wine Coolers & Alcopops

Wine coolers and Alcopops are essentially the same as sugary sodas with some alcohol added. These should be avoided at all costs simply because of the massive sugar content. A good example of just how many carbs we’re talking about is Smirnoff Ice, which contains 32g of carbs per 12oz. serving. That’s almost as many carbs as Coca-Cola (39g carbs per 12oz serving)!

Need to Chase? You’re Not Alone.

Alcohol isn’t dessert. Most people need to chase or mix their spirits to make them go down easier. Some good chasers/mixers you can safely enjoy are:

  • Seltzer water
  • Flavored seltzer water
  • Diet tonic water
  • Diet flavored bubbly water
  • Stir in some Stevia, or erythritol if you’re drinking at home!
  • Zero-sugar drinks (e.g. Redbull Sugar-free, Bai5 sweetened with erythritol, Diet Soda, Monster)
  • Stur (no aspartame!)
  • Mio Water Enhancement

Our favorite drink to order (and make ourselves) is the Raspberry Lime Rickey, made with gin, sugar-free raspberry syrup and limes.

Hungover? Why and How to Help

Simply put, the state of being hungover is caused by DEHYDRATION. The fix? DRINK MORE WATER.

While drinking alcohol, DRINK WATER. Got home safe and going to sleep? DRINK WATER. Wake up feeling icky? DRINK WATER. Water will cure and prevent hangovers better than any spicy, gingery, supplement, raw egg tonic anyone can try to sell to you. The answer is water. Between drinks at the club or bar, down a cup of water. Do this a few times and it will help immensely. Avoid that nausea, headache, fatigue, and misery with this easy fix.

The best hangover cure is lots of water, some aspirin to speed up recovery and a good lounge on the couch. Chill and recover. Rinse and repeat.


You’ll Love Our Keto in Five Cookbooks!

We believe that the key to success is simplicity and satisfaction with your diet. That’s why we created our Keto in Five ecookbook series which includes Breakfast in Five, Lunch in Five, Dinner in Five & Dessert in Five.

Each ebook contains 30 recipes. Every recipe is made with just 5 ingredients and has up to 5 grams of net carbs. That means you can have seconds of any meal and you’ll still be within your daily carb limit!

It’s a new year and chances are you’re trying out a new way of eating. And since it’s 2020, chances are that new way of eating is the keto diet. Despite the fact that you can eat bacon, burgers, and eggs as often as you want, you might find yourself missing things like pasta, bread, and BOOZE. Yes, drinking on the keto diet is tough, but not impossible. That’s why we created this handy chart to guide you on your journey trying to have a social life while keeping keto.

Though it’s worth noting that you should probably be restricting your drinking on any diet, especially the keto diet, which relies on you staying in the delicate balance of ketosis, everyone deserves to let loose every once in a while. We created this chart so you can get your drink on responsibly with some low-carb alcohols.

Allie Folino

All of our carb amounts come via the United States Department of Agriculture’s database, which is really helpful if you’re monitoring pretty much any kind of nutritional info.

You should consult the chart for full details, but here are some good keto rules of thumb to keep in mind: Stick to dry wines in general. They’ll pretty much always be lower-carb. Don’t mess with sugary mixers, as drinking straight liquor or mixing with soda water will always be lower-carb. Finally, many spiked seltzers can be choices, but be sure to check the label to make sure as there are SO many brands out there.

Happy drinking!

Kristin Salaky News Editor Kristin Salaky is the news editor at covering viral foods, product launches, and food trends.

Guide to Low Carb Alcohol — Top 26 Drinks + What to Avoid

Shockingly, there are plenty of low carb alcohol options to enjoy while sticking to a low carb meal plan!

Because reality is, the majority of us enjoy a drink from time to time, and being on a low carb eating plan or following a low carb way of life, doesn’t mean you have to kiss you social life goodbye. So no matter what your poison is, this guide to low carb alcohol has got you covered! From the carbs in beer, to the carbs in wine, to the carbs in mixed drinks, here’s everything you need to know about keto alcohol, so you can choose your drinks wisely and stay on low carb track!

And for those of you who aren’t a fan of vodka soda or whiskey on the rocks, I’ve got an awesome collection of low carb alcoholic drinks to share with you…

Let’s dive in! Use this table of contents to find the section you’re looking for:

Low Carb Alcohol Options

Here’s a quick glance at the carbs in alcohol — Keep in mind, these can be worked up into all sorts of lip smackingly delicious low carb cocktails! But we’ll start with the basics…

The top low carb alcohol options are:

  1. Liquor, such as Tequila, Gin, Vodka, Whiskey. On the rocks, neat, with a diet soda or seltzer: 0 grams of carbs per shot.
  2. Red Wine, such as Merlot, Pinot Noir, Cabernet Sauvignon and Syrah all have under 4 carbs per 5 oz glass.
  3. White Wine, such as Chardonnay, Pinot Gris and Sauvignon Blanc have right around 3 carbs per 5 oz.
  4. Champagne. A 5 oz glass contains only 2 carbs.
  5. Beer, such as Bud Select 55: 1.80 carbs, Michelob Ultra: 2.60 carbs, Miller Lite: 3.20 carbs.

Now let’s dive in further, because as you can imagine, there’s a lot more to the carbs in alcohol than just these basic drinks…

Low Carb Wine

Believe it or not, wine is relatively low carb in nature, and personally, I couldn’t be happier about it! Most red wines fall between 3 and 4 carbs per glass—which is pretty minimal, especially if you’re treating yourself.

The problem with carbs here isn’t so much standard red or white low carb wine, rather the ultra sweet varieties, like port. So stick with the options below for the best low carb alcohol choices…

For a 5 oz serving, the best low carb red wines are:

For the same 5 oz serving, the best low carb white wines are:

  1. Chardonnay: 123 calories, 3.18 carbs
  2. Pinot Gris: 122 calories, 3.03 carbs
  3. Sauvignon Blanc: 119 calories, 3.01 carbs

Champagne is also another great low carb alcohol choice — A 5 oz glass has got about 100 calories and 2 carbs.

Wines that are higher in carbs include:

  1. Burgundy: 127 calories, 5.46 carbs
  2. Riesling: 118 calories, 5.54 carbs
  3. Dessert Wines. A few types of dessert wines are Sherry and Muscat… typical serving size for these is 3.5 oz, which will run you are 165 calories, 14.10 carbs
  4. Fortified Wines. Fortified wines have a distilled spirit (like brandy) added to them. They tend to be much sweeter—a few varieties are Port, Sherry, Marsala and Vermouth.

Low Carb Beer

Most of us would assume that the phrase “low carb beer” sounds like a total oxymoron, especially considering it’s made from water, grains, hops and yeast — basically liquid bread!

But fear not my friends, if beer is the low carb alcohol you’re craving, there are some choices that’ll give you that coveted beer fix. Fair warning, if you’re a heavy-duty beer drinker, you may find the lowest carb beer choices less than impressive.

Your best low carb beer choices are going to be:

  1. Bud Select 55: 55 calories, 1.80 carbs
  2. Michelob Ultra: 95 calories, 2.60 carbs
  3. Bud Select: 99 calories, 3.09 carbs
  4. Miller Lite: 96 calories, 3.20 carbs
  5. Busch Light: 95 calories, 3.20 carbs
  6. Becks: 64 calories, 3.20 carbs
  7. Bud Light Platinum: 137 calories, 4.40 carbs
  8. Bud Light: 103 calories, 4.60 carbs
  9. Keystone Light: 101 calories, 4.70 carbs
  10. Coors Light: 102 calories, 5 carbs
  11. Corona Light: 99 calories, 5 carbs

Your highest carb beer choices include:

Another beer-esk drink to watch out for is cider—with 199 calories per serving, and 21.02 carbs, it’s no wonder why this drink tastes so sweet!

As you can see, beers range in carb counts pretty dramatically, and unfortunately for us watching our carbs, nutritional data isn’t printed on the back of every can. When in doubt, stick to the low carb beers listed above.

Low Carb Liquor

Liquor lovers, rejoice! Straight liquor typically has no carbs, or a nominal amount. Order low carb alcohol neat or on the rocks and you’ll find it relatively easy to stick to your guns.

As far as low carb liquor goes, you’ve got zero carbs in:

  1. Tequila: 96 calories, no carbs
  2. Gin: 110 calories, no carbs
  3. Rum: 110 calories, no carbs
  4. Vodka: 110 calories, no carbs
  5. Whiskey: 110 calories, no carbs

The reason you have no carbs in gin, no carbs in tequila, and no carbs in rum is due the fermentation process, which essentially converts carbohydrates into ethyl alcohol via yeast enzymes.

Low Carb Drinks to Avoid

Now, liqueurs are another story — Despite their similar names, these two low carb drinks are completely different products. Liqueurs are sweetened spirits infused with a range of flavors. Many start with a base of whiskey, rum, or brandy, then they’re sweetened with ingredients like sugar syrup.

Because there’s a wide range of flavors and additives present in liqueurs — think coffee-esque Kahlua, almond-y Amaretto, Bailey’s, and everything sweet and fruity — carb counts differ tremendously. But as a general reference:

  1. Kahlua (1.6 oz): 144 calories, 22 carbs
  2. Crème de Menthe (1.5 oz): 186 calories, 20.80 carbs

Now back to liquor. When it comes to carbs, it isn’t the liquor you’ve got to watch out for, rather the mixers… Juices, sodas, all manner of sugary cocktails are what you need to watch out for.

Low Carb Alcoholic Drinks Recipes

If you’re mixing things up yourself, you can afford to get a little more creative with your low carb alcoholic drinks! There are tons of ingredient that’ll help take boring low carb alcohol up a few notches, without sugar.

Here are my favorite low carb alcohol cocktails to shake up:

  • Low Carb Margarita
  • Low Carb Whiskey Sour
  • Keto Martini
  • Low Carb Mulled Wine
  • Keto Mojito
  • Keto Old Fashioned
  • Keto Eggnog
  • Strawberry Skinny Margarita
  • Keto White Russian
  • Chocolate Low Carb Martini

Best Keto Drinks For Mixers

Here are some of the tastiest keto drinks, perfect for your very own keto alcoholic drink, or low carb non alcoholic drink recipes:

1. Diet sodas
Flavors: Most regular sodas can be found in a diet version.

2. Zevia
Flavors: Cola, Ginger, Root Beer, Cream Soda, Dr. Zevia, Orange, Grape, Etc.

3. Bai
Flavors: Tons! I love the Watermelon, Coconut, Strawberry Lemonade and Mango

4. Flavored Sparkling Waters
Flavors: Depends where you purchase from. Traditional flavors are lemon and lime—boring—I live for the Trader Joe’s flavors, they’re always coming up with new and delicious ones. Perrier makes and awesome pink grapefruit I love as well.
Tip: Since these don’t add sweetness to your drink, top off your cocktail with some low carb fruits or stevia drops.

5. True Lime + True Lemon
Flavors: Currently addicted to their Mango Orange flavor. They’ve also got Watermelon, Limeade, Lemonade, Black Cherry Limeade, Raspberry Lemonade, Peach Lemonade, Wildberry Lemonade, Etc.

6. Crystal Light
Flavors: Lemonade, Pink Lemonade, Orange, Fruit Punch, Etc.

7. Keto Chocolate Milk, or Keto Hot Chocolate!
Sweetener: Erythritol

In addition to low carb drinks, here are some tasty low carb foods you may choose to incorporate in your cocktails:

  1. Bitters
  2. Spritz of Lemon, Orange or Lime. A hint of keto fruits.
  3. “Twist” of Lemon, Orange or Lime Peel
  4. Olives
  5. Herbs
  6. Muddled Berries. Keto fruits like berries add a nice sweetness without artificial sugars.
  7. Low carb vegetables.
  8. Pickle juice. Since there are no carbs in scotch, pour a glass on the rocks with pickle juice to chase, yum!
  9. Sweet Leaf Sweet Drops

How to Order Keto Alcohol at a Bar

At a bar or restaurant, your keto alcohol choices are going to be limited. Your best option will likely be a highball mixed with seltzer or diet soda—think calorie and carb free mixers + your low carb alcohol of choice. Ask your bartender what they carry and what they’d suggest. You never know, they could have diet tonic hiding back there…

The top five low carb mixed drinks to order at a bar are:

Can You Drink Alcohol on a Low Carb Diet?

Drinking alcohol on a low carb diet is up to you, your goals and your health. If you choose to drink, stick to the low carb alcohol options shared above. There are a few additional concerns with drinking on a low carb meal plan…

Low Carb and Alcohol – What to Watch Out For…

No matter what type of alcohol you choose, it’s the other things you need to keep an eye on…

…and I’m not just talking about the mixers, I’m talking about the way alcohol effects our blood sugar, how our bodies react to alcohol when we don’t consume many carbs, and of course the drunken’ munchies — all of which can be a bigger challenge than the alcohol content itself.

The most important key here is moderation.

It’s the same message you’ve heard your whole life, but take this seriously — although I haven’t been able to find any definitive research, common sense and personal experience have lead me to believe that my body reacts differently to alcohol when I eat less carbs. The lower carb I eat, the lower my alcohol tolerance becomes. Be careful, be safe. You know what to do.

Then there’s your blood sugar.

As a diabetic, I’ve discussed consuming alcohol thoroughly with my doctor. Let’s just say the way I drink now has changed dramatically from the way I used to drink. Since this article isn’t about drinking with diabetes, I’m going to assume this isn’t relevant for most, so I’ll keep it brief. The fact is that: “moderate amounts of alcohol may cause blood sugar to rise, excess alcohol can actually decrease your blood sugar level — sometimes causing it to drop into dangerous levels, especially for people with type 1 diabetes” — Web MD

I’m not a doctor, nor am I giving any sort of medical advice. It’s important to discuss with your doctor your personal needs and concerns.

Ugh, last but not least, the drunken munchies and its ugly cousin, the hangover munchies.

When we hit the bottle too hard, alcohol can mess with our blood sugar levels, therefore creating a feeling of hunger. Additionally, alcohol can cause dehydration (it’s a diuretic, which is why you’ll see an increase in trips to the bathroom), which sometimes our brains mistake for hunger signals.


Let’s be real, eating low carb can be hard at times, but it certainly doesn’t mean you need to kiss all of life’s great pleasures goodbye. Thoughtful research and planning are the first steps, so congratulations! Between the spirits, cocktails, beers and wines, if you’re adding low carb alcohol to your low carb shopping list, there are plenty of options to choose from.

I’d love to hear from you! Do you have any low carb alcohol hacks? Whether it’s an herbal seltzer water cocktail or a secret low carb beer you’ve just discovered, let me know in the comments below!

*Unless otherwise noted and linked, all nutritional data was pulled from the USDA Food Composition Database.

The Alcohol You Can Actually Drink on the Keto Diet

Yes, most alcoholic beverages are essentially carbohydrate in liquid form. And yes, since your carbs are so limited on the keto diet, you’re better off choosing carbs that are bundled with good-for-you nutrients. (Think whole grains, fruits, and starchy vegetables—all of which are chock-full of vitamins, minerals, fiber, and disease-fighting compounds.)

But hello, we’re realists: Sometimes you want, deserve, or just need a drink. So what are your best options?

It can be tricky to figure out how many carbs alcoholic beverages contain because they aren’t required to come labeled with nutrition facts. Below we’ve founded up a few of the most keto-friendly drinks, plus a few you should definitely skip (sorry, sake fans).

First though, we want to clear up some confusion about booze and keto that’s been spreading on the Interwebs. You may have read somewhere that your body produces ketones as it breaks down alcohol (which in theory at least, sounds like a good thing). Not so, though. “There’s nothing magical about alcohol enhancing ketogenesis long-term,” says sports nutritionist Chris Mohr, PhD, RD. “The general metabolism of alcohol as a whole falls outside of the ketogenic metabolic pathways.”

Don’t be fooled by the rumor. If you’re going to enjoy a cocktail, do it because it adds a little balance to your day, and diet—everything in moderation, right?

RELATED: 9 Fruits You Can Actually Eat on the Keto Diet

The best (and worst) alcohol for the keto diet

No matter what proof (80 through 100), gin, rum, vodka, and whiskey all have 0 grams of carbohydrate in a jigger (or 1.5 ounces). Have your drink neat, on the rocks, or with a splash of plain soda water. And it’s best to pour your own rather than cracking open one of those pre-made spiked seltzers; one can deliver anywhere from 1 to 5 grams carbohydrate.

If you’re craving a glass of wine, budget for it, and keep the pour size in mind. A glass of white wine ranges from 3 to 6 grams of carbohydrate per five ounces. (The sweeter whites—think riesling versus chardonnay—typically have more carbohydrates.) At home, you’re likely to pour more than five ounces, especially if you have larger wine glasses. And a standard restaurant pour is six ounces. Red wine has a tighter range of carbohydrates, at 3 to 4 grams per 5-ounce pour, with little variation between varieties.

Skip beer: It’s essentially bread in a bottle. A can of beer has around 12 grams of carbs. Though if you must have a beer, seek out a light beer, which comes in at around half that carb load per can.

Two other no-nos: mixers (they’re all pretty much sugar-laden) and sake. A 6-ounce pour is fairly common for sake, and it delivers nearly 9 grams of carbohydrate.

RELATED: 5 Supplements You Should Take If You’re on the Keto Diet

An unexpected perk of going keto

In any trendy diet, there are always nuggets of wisdom buried somewhere—and keto is no exception. Because it involves such a tight carb budget, the diet doesn’t leave much room for regular alcohol consumption. And when you do imbibe, quantity is limited, so you’re likely to stay within the recommended limit. (That’s one drink per day for women, and two for men.) Considering that more and more research suggests moderate drinking may be more detrimental to our health than experts previously thought, the keto diet’s booze restrictions could be a really good thing in the long run.

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Summer has just started and we’ve already had our fair share of margaritas. Why not? It’s warm out, and they’re the perfect way to cool off. But — and you probably don’t want to be reminded of this — margs are sugar bombs, just loaded with carbs. It’s not just margs, either; there are plenty of cocktails out there you’d be wise to consume sparingly, especially if you’re worried about your carb intake. Just take a canned pina colada, for example. It contains not only 526 calories but also 61 grams of carbohydrates!

One way to cut back on the delicious, carb-loaded cocktails is by sticking with certain types of alcohol, specifically vodka and rum.

More: The 5 Healthiest Cocktails You Can Get at a Bar

No flavoring, no carbs

Vodka and rum are distilled spirits, which means they only contain alcohol — and have zero carbs. So, instead of skipping the cocktails and heading straight for the wine or beer, think twice. Five ounces of wine has a carb count of 5, while 12 ounces of beer has 11. Champagne has 1.6 grams (so, better than wine and beer), while light beer has 7 grams.

As a general rule of thumb, flavored vodkas with a proof of 80 or above are carb-free.

But what about carbs in flavored vodka and rum?

Carb counts vary for flavored vodkas. Many clock in at zero carbs, while others are as high as 11 grams per serving (like Hpnotiq).

For the most part, many flavored vodkas are zero carbs, including Absolut Vodka, which doesn’t contain carbohydrates, proteins or fat. According to its website, only natural ingredients from berries, fruits and spices are used and no sugar is added.

Here are a few flavored vodkas we found with higher carb counts:

  • Magic Moments’ green apple flavor: 7 g
  • Pinnacle Vodka’s whipped cream flavor: 8 g
  • Jeremiah Weed’s sweet tea flavor: 9 g

Rum is a different story.

While straight rum has zero carbs, flavored or spiced rums do contain carbs. For example, Captain Morgan Parrot Bay rum contains 7 g carbs per fluid ounce and Malibu Rum has 1 g carbs per fluid ounce.

As far as flavored rums go, it ranges, much like flavored vodkas do — from zero to 16 g. Here are some of the higher carb counts we found on MyFitnessPal:

  • Calico Jack cherry rum: 7 g
  • Bacardi O orange-flavored rum: 3 g
  • RumChata: 16 g
  • Cruzan strawberry rum: 6 g
  • Cruzan black cherry rum: 15 g

Mixer suggestions

If you want to stick to unflavored vodka and rum, choose the right mixers. Here are some mixer suggestions for vodka:

  • Soda water or club soda (with a squeeze of lemon or lime for taste)
  • Unsweetened iced tea
  • Club soda with mint leaves and a no-calorie sweetener
  • Low-sugar sodas
  • Diluted cranberry juice or lemonade

As for rum, if you want to drink it straight, here’s one tip: The darker the color, the richer the flavor. Or you can use one of the following mixers:

  • Fresh grapefruit juice with lime juice
  • Lime juice and mint
  • Ginger beer and lime juice

Cheers to healthy drinking this summer!

A version of this article was originally published in September 2007.

Are these household vegetables actually MAKING you fat?

Stop what you’re doing right now and read closely because you’re going to hear something that will make your jaw drop…

I still don’t know how to best handle what my good friend Ex-Marine Gunnery Sergent Kyle Cooper has discovered, but it’s safe to assume that it’s probably one of the biggest scandals in the health industry this decade…

A word of caution!

What you’re about to read may shock you to the core and send chills down your spine.

So, go ahead and mute the idiot box right now, and read every word very carefully because I promise you it’s worth it.


For years and years, we were told that eating all kinds of fruits and vegetables is healthy… Right?

Well, you’re in for a surprising revelation, my friend…

Because countless independently verified medical studies from all over the world and definitive research from the top universities in the country have clearly demonstrated that certain vegetables create a serious thyroid imbalance that builds fat in your gut no matter how much sweaty working out you do.

And not only that…

But some of these vegetables include two deadly fattening amino acids that simply prevent you from losing weight and increase fat storage…specifically around your stomach and thighs…

It’s a little scary to know that these two acids are injected into most foods that we would consider good for us…

And in fact, one of the worst of these is also one of the most popular vegetables widely recommended by most trainers, nutritionists, and even doctors…

But you may be thinking… How can a vegetable cause you to gain weight?

Believe me, my friend Kyle was baffled by the same question when he first heard about this…

Until he met a young and mysterious medical student from Korea while he was serving our country overseas in Afghanistan, and tasked with training middle-aged, out-of-shape local soldiers and rapidly transforming them into lean, mean fighting machines.

His name was Sam Pak, and he was part of the combined UN forces, acting as a medical corpsman, first class.

Kyle and him became good friends, and on one fateful night, as they shared a drink, Sam said: “Kyle, you’ve got a lot of heart, and you’re working your guys hard… but your approach is all wrong.”

And he went on to show him a simple, yet incredibly powerful, tweak that almost no one knows about in Western culture, which has the power to engage the body’s natural fat burning cycles and quite literally completely transform anyone’s body.

In fact, this same method is exactly how a 43-year-old, out-of-shape woman, who was struggling with heart problems due to her weight, who was pumping herself full of pills for high blood pressure and emerging diabetes, managed to lose over 41lbs in a matter of weeks…

And this isn’t the craziest part of her story…

Here’s what shocked me to the core:

All her previous medical problems and diseases in her body completely vanished after losing that weight.

Her story actually made the six o’clock news because all she had to do was to remove two vegetables (which I will show you in a minute) from her diet to not only lose those 41lbs from the most stubborn areas…

…but her insulin went back to normal, she managed to avert heart disease and she was looking great and feeling better than she had since she was 25!

In fact, I will share more details about her story in a minute, but let me warn you of something before that…

The media has been telling us for years what to eat and what not to eat…yet when you look around, you can clearly see that they don’t have a CLUE of what they’re doing…

Just look at the current state of heart disease, diabetes, high blood pressure and the chronic obesity epidemic, just to name a few.

The sad truth is that you have been lied to…A LOT!

And brace yourself because you might get a bit pissed off, maybe even swear a little, when you see the list of fruits and vegetables that you thought were healthy…

But nothing can be further from the truth.

And after watching this short video, you will be relieved because you will know exactly what “healthy” foods to avoid so you look lean and feel young again.

=> Discover the 2 Household Veggies You Need to QUIT eating RIGHT NOW to MELT at least 41 POUNDS! { free video}

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To Your Success in Easily Shedding That Stubborn Fat!

Good morning it’s Coach David Ledoux, welcome To HowToGetFit!

I received a great question from one of my clients!

She asked, “Can we drink coconut water while on the ketogenic diet?”

I was recently watching Joe Rogan’s podcast, the Joe Rogan Experience episode 901. He had on as a guest Dr. Rhonda Patrick and they were talking about intermittent fasting and time restricted eating.

One of Dr. Patricks’ colleagues did research on the first thing you put into your body in the morning. The first thing that you put into your body that isn’t water starts your metabolic processes. So if that’s tea or coffee or lemon water or coconut water or a soda, whatever it is your liver enzymes kick in. It starts your metabolic clock and it doesn’t matter you’re doing intermittent fasting or time restricted eating, coconut water in the morning ends your fast.

Now from a ketogenic diet perspective you’ve activated burning ketones in your body by controlling your fat and protein intake and limiting your carbs. Coconut water is between 2 and 3 grams of sugar per 100 grams of coconut water so a 12 ounce bottle of coconut water has roughly 25 grams of sugar!

For someone on the keto diet that’s enough sugar to kick them completely out of ketone-burning mode and back into sugar-burning mode.

All that hard work of activating your body’s keto-burning mechanism to drop that body fat is deactivated and you’re back like the rest of us burning sugar. So for people on a keto diet, coconut water is NOT suitable. It’s a no-no!

For an athlete after working out can they drink some coconut water to get the electrolytes? Sure. But if you’re on the ketogenic diet stick with water. Coconut water is not suitable.

Want to learn more about the keto diet? Here are my favorite ketogenic books on Amazon <———

I hope this helps answer some of your questions.

If I can help in any way, give me a call at 234-542-3963 or skype me at “teamdragonslayer”.

More Resources On The Keto Diet:

Is Keto The Best Diet?

10 Things Nobody Told Me About Keto

Is The Ketogenic Diet Safe?

Dr. Rhonda Patrick is a Ph.D in biomedical science and expert on nutritional health. Her podcasts and other videos can be found at (#901 Throwback)


KETOASK result: is coconut water keto friendly



Unsweetened Coconut Water makes up about 6 grams of net carbohydrates per 1 cup (240 grams), which makes it a beverage that can fit into both levels of the ketogenic diet: Standard and Low-Carb. This food is keto-friendly and can be included in the ketogenic diet.

This tasty and refreshing beverage is one of the many beverages that will not provide you with good fats but drinking it includes other benefits!!


Ketogenic Net Carbs = Fiber Count Deducted From Carb Count:

CARBS – 9 g. per 1 cup (240 grams)

FIBER – 3 g. per 1 cup (240 grams)

FAT – 0.5 g. per 1 cup (240 grams)

PROTEIN – 2 g. per 1 cup (240 grams)

Recommended for Keto Diet – BHB MIX – this mix was developed to include a pure ketone molecule that helps your body enter a state of ketosis to start converting fat cells into natural fuel for body & brain! It’s delicious!


Standard Ketogenic Diet includes exactly 0-30 grams of net carbs per day & approximately 0-10 grams of net carbs per serving.

Low-Carb Ketogenic Diet includes exactly 0-50 grams of net carbs per day & approximately 0-15 grams of net carbs per serving.

A ketogenic diet, also known as keto, is a popular diet that balances protein, fat, and a carbs roughly the following breakdown:

10% or less of calories from carbs.
65% – 80% of calories from fat.
10% – 20% of calories from protein.

One of the good ways to follow a ketogenic diet is to stay carb conscious. When your mind is in the keto-mode, it keeps a positive understanding that there are many simple ways to reduce carbs in your diet. Like asking for a lettuce wrap instead of a sandwich with a bun. Or start adding other keto-friendly alternatives to your coffee or tea instead of traditional sugar.

The Keto diet involves going on low, no higher than 30 grams of net carbs per day to almost 0 grams. Fat can make up to 80% of your daily consumption of macronutrients. This will cause your body to enter a state of ketosis. In this state of ketosis, human body is more likely to use fat for energy!!

Yes, you can drink alcohol on the keto diet— but there’s a catch

  • Drinking alcohol won’t stop ketosis, but it will impact it.
  • Wine is more keto-friendly than beer because of the carb content.
  • Drinking while on the keto diet can make your hangovers worse.
  • Drinking alcohol might make it more difficult to resist non-keto temptations.

If you’re following a ketogenic diet, you probably know that high-carb treats are off-limits. But can you drink alcohol while keto?

The short answer: yes. However, there are certain alcoholic drinks you might want to avoid if you’re looking to stay in ketosis. Drinking while following a keto diet can also have some unexpected side effects.

Here’s what you should know about drinking alcohol if you’re keto.

First of all, you can drink alcohol and stay in ketosis. But there’s a catch.

Though one glass of something strong won’t knock your body out of ketosis, drinking alcohol while following a keto diet will affect your progress. Specifically, it will slow down your rate of ketosis.

“The liver can make ketones out of alcohol,” Atkins nutritionist Colette Heimowitz told Elite Daily. “So technically, when you drink, you’ll continue to produce ketones and will remain in ketosis.”

However, your body treats ethanol (i.e. alcohol) as a toxin and will work to get rid of it ASAP.

“The liver will start to process alcohol as quickly as possible, which means it is used by the body before all other nutrients, including fat, so it slows the process of converting fatty acids to ketones,” explains health and wellness practitioner Richard Purvis to Elite Daily.

Drinking alcohol won’t erase all your progress, but it will impact ketosis.

Some alcoholic drinks are carbohydrate bombs, while others are relatively keto-friendly.

Wine is a popular alcohol choice for those on the keto diet. Le Vin Parfait/Flickr When it comes to staying in ketosis, not all alcoholic options are equal.

“The short version: wine is much lower in carbs than beer, so most people who eat keto choose wine. Pure spirits like whiskey and vodka contain zero carbs, but watch out for sweet drinks – they may contain massive amounts of sugar,” advised Andreas Eenfeldt, MD, via Diet Doctor.

If you’re looking to indulge in an alcohol beverage while sticking to a keto diet, opt for lower carb drink options and avoid over-the-top cocktails.

Liquor with 40% alcohol by volume (80 proof) or higher will typically have 0 grams net carbs, according to The USDA reports that a serving of pinot noir has around four grams of carbs, and 1.5-ounce pour of whiskey in diet cola has less than one carb, according to Nutritionix. You can also swap out tonic for soda in mixed drinks for an extra reduction in net carbs.

Be prepared for worse hangovers if you drink while following a keto diet.

Eating a carb-heavy meal before drinking can keep you from getting drunk too quickly. By the same token, following a strict keto diet can lead to becoming intoxicated more quickly and suffering a worse hangover.

However, skipping the carbs can have an adverse effect on your alcohol tolerance and ability to stave off a killer hangover.

“When you’re in ketosis, alcohol hits your system faster and stronger than it did when your body was housing more carbohydrates. Your alcohol tolerance plummets to near zero when you’re in ketosis,” Dr. Anthony Gustin, D.C., M.S. wrote on Perfect Keto.

If you’re thinking of throwing back a few shots while on a ketogenic diet, you should be prepared for a stronger hangover.

You should also consider whether alcohol reduces your ability to resist non-keto temptations.

It might make it more difficult to resist non-keto sources of temptation. Richard Allaway/Flickr You likely know that alcohol can lower your social inhibitions, but having a few glasses of wine might also make you less able to resist the siren call of late-night French fries.

“You’ll be more likely to overeat unhealthy foods since your inhibitions are lowered. This can make your stomach seem like a bottomless pit, scrounging for more calories as soon as you finish your first drink,” said Dr. Gustin on Perfect Keto.

If you know that having a few drinks gives you the munchies, you might want to opt for water to avoid caving to temptation.

For more great stories, head to INSIDER’s homepage.

The 8 Best Low-Carb Beers You Can Actually Drink on the Keto Diet

If you’re following the keto diet, or just eating fewer carbohydrates, beer (aka liquid carbs) was probably one of the first things you cut out. But there may be days when you just have to have a cold one, and in those instances, low-carb beer is the way to go.

Lucky for you, there’s a plethora of options out there. Hoppy craft beers, and deep, dark stouts are typically brimming with carbs (and sometimes calories, too), so focus on the “light” beers. They’re always lower in carbs than their regular counterparts.

That said, some have more carbs than others. And they vary in calories too. “To be labeled as ‘light’ the product needs to have one-third fewer calories compared to the full-calorie version,” explains Taylor C. Wallace, PhD, principal and CEO of the Think Healthy Group and adjunct professor in the Department of Nutrition and Food Studies at George Mason University.

To help you choose a brew, we’ve rounded up eight low-carb beers that clock in at less than 100 calories per serving. Plus, they’re easy to find on store shelves. Enjoy!

Amstel Light Lager

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95 calories, 5g carbs, 3.5% ABV

At 5 grams carbohydrate per serving, Amstel Light is about middle of the road for this category. It’s also light on the palate and quite refreshing.

Budweiser Select 55

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55 calories, 1.8g carbs, 2.4% ABV

With an aroma of toasted malt and subtle hops, this beer is the lowest of the low when it comes to calories and carbs. And also the only Budweiser brew that’s under our 100-calorie cap.

RELATED: Your Ultimate Keto Diet Grocery List

Corona Premier

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90 calories, 2.6g carbs, 4.0% ABV

A little pricier than other light beers, this recently-launched line from the famous Mexican company actually clocks in at fewer calories and carbs than Corona Light (which is 99 calories and 5 grams carbohydrate).

Heineken Light

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99 calories, 7g carbs, 3.3% ABV

The lighter version of the famous Dutch-brewed Heineken still delivers on taste. But f you don’t care about the booze, Heineken’s brand new non-alcoholic beer—Heineken 0.0—will give you that same classic taste for only 69 calories and 4.8 grams carbs.

Labatt Premier

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92 calories, 2.4g carbs, 4.0% ABV

This ultra-light lager has 20 fewer calories and 5.5 fewer grams of carbohydrate than Labatt Blue Light.

RELATED: The Alcohol You Can Actually Drink on the Keto Diet

Michelob Ultra

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95 calories, 2.6g carbs, 4.2% ABV

You won’t automatically get fit drinking this brew, but thanks to its few calories and even fewer carbs, it won’t derail your fitness goals. If you really want to cut back, pick up their 7-ounce bottle: It’s 55 calories and 1.5g carbs.

Miller Lite

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96 calories, 3.2g carbs, 4.2% ABV

The “original light beer” (brewed first in 1975), this light pilsner ranks higher than most other light beers on Beeradvocate. Want even fewer calories and carbs? Try Miller Geniune Draft 64, which has just 64 calories per serving and 2.4g carbs.

Yuengling Light Lager

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99 calories, 8.5g carbs, 3.8% ABV

If you’re new to light beer, this brew might be the one to start with, as it seems to sweep the category: Its Beeradvocate rating is the highest of the light beers, and tasters dole out plenty of praise for it.

RELATED: What Is ‘Dirty Keto’ and Should You Try It?

Don’t see a low-carb beer you like?

Unfortunately, there’s no good indicator—such as bitterness from hops—that can help you ID other low-carb beers. “Obviously if the product tastes sweet, it likely has more sugar and carbs,” says Wallace. “But in general, quantities can vary between even similar products.”

But it will get easier soon: “Beer industry leaders Anheuser-Busch, MillerCoors, HeinekenUSA, Constellation Brands Beer Division, North American Breweries and Craft Brew Alliance—which produce more than 81% of the beer sold in the U.S.—have agreed to implement labeling of total calories, carbohydrates, protein, fat, and ABV by 2020 to help consumers choose healthier options,” says Wallace. Cheers to that.

To get more nutrition advice delivered to your inbox, sign up for the Healthy Living newsletter

The ketogenic diet is a very-low-carb diet that most people use for sustainable weight loss, more energy, and better brainpower.

But the keto diet requires that you keep your carbs at a minimum, which begs the question: Can you drink alcohol on the keto diet?

The short answer is yes! You can have a keto-friendly drink or two while you’re in ketosis. But it’s the type and quantity of your alcohol that matters.

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Read on to find out the drinks that might kick you out of ketosis (say goodbye to your sugary margarita) and which may have little to no effect on your goals.

Keto-Friendly Alcohol

There are many low-carb alcohol options for the Keto dieter. The best place to start is with pure alcohol like vodka, tequila, whiskey, bourbon, and rum.

These will have the fewest carbs per 1-ounce shot. Certain types of keto wine and low-carb beer are also lower in carbs, but you have to look for specific types and brands.

The Ultimate Guide to Drinking Alcohol on a Keto Diet

If you’re going to drink alcohol while on a keto diet, be smart about it and plan to take extra precautions. Here are six ways you can stay in ketosis and enjoy a night out on the town.

#1. Eat a Keto-Friendly Meal Before Drinking

Carb-loading before a night of drinking is not your best option. When you eat a carb-heavy meal before drinking, you kick yourself out of ketosis and jeopardize how your body metabolizes the alcohol.

Fat and protein are your friends before a couple of keto-friendly drinks. This powerful combination helps slow the effects of alcohol, so it delivers less of a metabolic strike to your system. Check out the keto recipe section to find a great high-fat, low-carb meal to start your night out the right way.

#2. Watch out for Heavy Pours

At the bar, it can be nearly impossible to know if your whiskey-based cocktail or champagne spritzer is mixed to keto-friendly proportions.

Unless you can watch the bartender make your drink or know the weight of the wine in different glasses, it’s difficult to know if your serving truly is within your macros.

If you enjoy alcoholic beverages at home, you can monitor your alcohol portions. Develop a habit of measuring the alcohol with a digital food scale as you pour it to keep your portion sizes in check.

Do this enough, and you’ll be able to gauge whether that glass of white wine at your favorite restaurant came with a heavy pour. If it does, adjust the rest of your macros and account for it in your meal plan.

#3. Calories Matter Just as Much as Carbs

On a keto diet, counting net carbs is more critical than counting calories, but alcohol is the exception to the rule. Alcohol contains 100 percent empty calories. With just a few beverages, you can easily drink a meal’s worth of calories without realizing you’re over your limit.

Repeat this too often, and your weight may start tipping in the wrong direction. Familiarize yourself with low-carb, low-calorie options, and stick to them.

#4. Choose the Right Alcohol

Quantity isn’t the only factor in choosing alcoholic drinks on a keto diet. The type of alcohol matters just as much. Since certain types of alcoholic beverages contain more carbs than others, you’ll want to prioritize the best for your bar cart and steer clear of the others. Here’s how they all compare:

Hard Liquor

A shot of these unflavored hard liquors contains zero carbs:

  • Vodka
  • Gin
  • Whiskey
  • Scotch
  • Tequila

Rum and brandy can be tricky, especially for heavy drinkers. While most options don’t have any carbs, specific ones can set you back 0.5 g to 3 g of carbs per serving (or per shot). Sip on these hard liquors on their own, or combine them with approved keto cocktail mixers (more on this next).

Wine and Champagne

When it comes to wine, dry wines have fewer carbs than fruity ones. Dry, often noted as “brut”, means there’s very little sugar content (i.e., carbs) left in the alcohol, so you get a crisp, light sip versus a heavy, syrupy one.

A glass of dry red wine like cabernet sauvignon, pinot noir, or merlot will generally run between 3 grams and 4 grams of carbs.

Dry white wine like pinot blanc, pinot grigio, and sauvignon blanc can range anywhere from 2.5 grams to 3.5 grams of carbs per glass. A flute of brut champagne clocks in under 3 grams of carbs and sparkling wine (typically white) normally contains less than 2 grams of carbs.

The average beer won’t fit in your keto macros at 13 grams of carbs per serving.

The good news is light beers such as Michelob Ultra, Rolling Rock Green Light, and Miller Light only have around 3 grams of carbs.

Low-carb beer like Budweiser Select 55 and Miller 64 have under 2.5 grams of carbs per bottle.

Low-Carb Hard Seltzers and Sodas

Grocery stores and liquor shop shelves have been bursting with new low-carb options in hard seltzer, or alcoholic sparkling water.

Companies including Henry’s, White Claw, Truly, and more are putting out cans of spiked seltzer containing natural flavors and a bit of sugar to create portable, bubbly cocktails you can enjoy anywhere.

Though they’re lower in carbs (between 2 grams and 6 grams of carbs per can), they’re also lower in alcohol content at 4% to 6% ABV (alcohol by volume).

Since nutrition facts differ between brands and flavors, check the nutrition facts to make sure you’re not loading up on too much sugar or artificial sweeteners.

#5. Non-Alcoholic Mixers on a Keto Diet

When it comes to mixed drinks, choosing the right combination is everything. While vodka has zero net carbs, pairing it with sugary lemonade, fruit juice, soda, or tonic water defeats the purpose of choosing vodka for its low-carb content.

The majority of mixed drinks have at least one ingredient that’s not keto-friendly, such as fruit, juice, or sour mix. Here’s the carb count in the worst cocktails on a ketogenic diet:

While it’s best to opt for drinks without mixers, you may not be in love with the taste of specific spirits on their own. So, combine your favorite hard liquor with a splash of lemon or lime juice and a carbonated, sugar-free mixer for the ultimate zero-carb cocktail.

The best keto drink mixers include:

  • Soda water (unsweetened club soda or seltzer water)
  • Stevia-sweetened soda (like Zevia)
  • Unsweetened iced tea
  • Diet soda (just be careful of the side effects that come with artificial sweeteners)

Almost every bar stocks diet soda and club soda, so you’ll never be totally out of luck. But if you’re craving something special, a few cocktails are low-carb and keto friendly:

While you can enjoy low-carb alcohol on a keto diet, you still need to practice moderation to hit your goals.

#6. Follow the One-Drink-Max Rule

It’s hard for your body to process alcohol, and it can disrupt your fat-burning potential.

If you’re not at your goal weight or have difficulty reaching or maintaining ketosis, cut out alcohol entirely for two to four weeks to determine if it’s holding you back. You can also try practicing the one-drink-max rule. Limit yourself to one drink per sitting and one to three drinks per week.

Once you’ve reached your goal weight, or you’ve been able to reach and maintain ketosis, you can imbibe a bit more to find what works for you. Until you do, avoid alcohol or practice moderation.

3 Reasons You Should Reconsider Drinking Alcohol on Keto

You can certainly drink some types of alcohol on a ketogenic, low-carb diet without guilt. But there are reasons why drinking alcohol can potentially sabotage your goals.

#1: You’re More Likely to Crave High-Carb Foods

Alcohol is packed with empty calories. The calories you get from alcohol — 7.1 per gram to be exact — offer no nutritional value.

You won’t feel full, and you’ll be more likely to overeat unhealthy foods since your inhibitions are lowered. This can make your stomach seem like a bottomless pit, scrounging for more calories as soon as you finish your first drink.

Also, you’ll imbibe a large number of calories getting there. Alcohol has double the number of calories per gram as protein, though it does nothing to improve your body. So, if you’re following a very strict daily calorie intake to create a deficit and lose weight, alcohol will eat a large portion of this allotment for zero benefits.

For the same amount of calories, you could give your body something much healthier, like a serving of avocado or a collagen protein smoothie. Those foods will keep you in fat-burning mode, whereas alcohol will temporarily shut that process down.

#2: You Turn off Your Body’s Ability to Burn Fat for Fuel

Your body treats alcohol as a toxic substance. When it enters your bloodstream, your body shifts gears and focuses all of its energy on processing the alcohol out of your system.

Everything else hits the pause button to take care of the alcohol, including digesting the high-carb foods you may have eaten in preparation. When this happens, your body stores that excess energy of sugar and carbs as fat.

Since your body is busy filtering out alcohol, it also stops using fat for energy like it normally does when you are in ketosis. Rather than breaking down fatty acids to create ketones for energy, your body uses the empty calories you drank for fuel. This won’t help you reach or maintain ketosis — it has the opposite effect.

If you’ve been struggling to reach ketosis, start by reducing or eliminating your alcohol intake. This will prevent fat storage and keep ketone production strong, so fat loss becomes more likely.

If you can avoid succumbing to high-calorie cravings, and you don’t plan to drink enough to kick yourself out of ketosis, there’s one more aspect to consider before you order that drink.

#3: You’ll Get Drunk Faster, and Your Hangover May Be Worse

Whether you have a glass of red wine or two with your friends after work or plan to drink beer through 18 holes of golf on the weekend, a keto diet alters the effects of alcohol on your body.

When you’re in ketosis, alcohol hits your system faster and stronger than it did when your body was housing more carbohydrates. Your alcohol tolerance plummets to almost zero when you’re in ketosis, because your glycogen stores are depleted.

Typically, people have plenty of glycogen stored in their bodies, thanks to carb-heavy diets which serve as a cushion for metabolizing alcohol. Without this buffer, your body processes alcohol much faster, and you’ll feel the effects sooner.

In addition to your new lower tolerance, those on a ketogenic diet also report harsher hangovers than when they ate a high-carb diet. While there aren’t definitive studies proving why this happens, dehydration and an imbalance of electrolytes seem to play a part.

Both dehydration and electrolyte imbalance can occur when you drink alcohol and when you’re in ketosis, creating the perfect storm for intense hangovers. However, you can minimize the downsides of drinking alcoholic beverages on a ketogenic diet.

Save This Keto Alcohol Cheat Sheet

Now that you have a better idea of how alcoholic beverages affect you in ketosis and know which low-carb alcohol choices are better than others, you can decide whether alcohol consumption even has a place in your meal plan.

If you’re new to the keto lifestyle or haven’t reached ketosis yet, consider taking a break from alcohol to help you get there. If you decide to imbibe, take it easy. Your keto alcohol tolerance will be much lower once you’re in ketosis.

For seasoned keto veterans — you should have no trouble sipping your favorite adult beverages, provided you account for the carbs in your daily macro budget. A friendly reminder: Don’t consume too many drinks each week or in one sitting. Always have a designated driver and practice responsible, safe drinking.

Your Guide to Keto and Alcohol: Will Drinking Kick You Out of Ketosis?

  • No surprise here: Alcohol isn’t exactly a health food. But you can enjoy the occasional drink on the keto diet without sacrificing your wellness goals.
  • On the keto diet, your body processes alcohol differently. That means the effects of alcohol might hit you faster. And over time, alcohol can derail your weight loss efforts.
  • Clear hard liquor is the most keto alcohol. Just be mindful of sugar-packed mixers. Dry, low-toxin wine may also work for some people.
  • Keep reading for Bulletproof tips to hack your hangover.

Is it possible to enjoy both a keto lifestyle and alcohol? In a word: Kinda.

Alcohol — even red wine — isn’t a health food. It’s associated with high blood pressure, inflammation, a weakened immune system and even cancer. With that said, it’s common to enjoy a drink when you’re celebrating or socializing. So, how does booze fit into the keto lifestyle?

Although drinking on a keto diet won’t necessarily derail your progress, it will slow things down a bit. Read on for the definitive guide to keto and alcohol. Plus, learn how alcohol affects your body and Bulletproof tips to hack your hangover.

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Alcohol and the fat-burning process

Alcohol has about 7 calories per gram, so it’s sometimes classified as the fourth macronutrient. But unlike carbs, fats and protein, it’s not essential. You don’t need it to survive.

While it’s obvious that sweet cocktails and beer are full of sugar and carbs that can immediately bring you out of ketosis, straight liquor and dry wine can also cause issues for some people.

Take a drink like a vodka soda: It has very few calories and even fewer grams of sugar. But it’s not the calories in this simple drink that can cause a problem; it’s how the body processes the liquor in the first place.

On the keto diet, your body uses fat for energy instead of carbs. In the absence of carbs, your liver turns fat into energy molecules called ketones. When you drink alcohol, your body begins to metabolize the booze — which means it breaks it down.

The thing is, when you’re keto, your liver focuses all of its attention on the metabolized alcohol instead of fat. Until all the alcohol has been processed, your body won’t produce ketones from fat. This slows down the fat-burning process, and potentially slows down your weight loss goals.

The bottom line: If you’re a very occasional spirits drinker, alcohol probably won’t derail your keto lifestyle. But if you find yourself drinking high-carb beverages, or drinking often during the week or every weekend, you might be slowing down the fat-burning you want on keto.

Related: Ketosis and the Ketogenic Diet Explained: A Complete Beginner’s Guide

Why keto drinkers get drunk fast

Carbs are great for managing that tipsy feeling. Pasta, pizza and bread are full of glucose, which your body burns relatively quickly. This slows down the metabolization of alcohol, which helps reduce blood alcohol levels.

But when you’re living a ketogenic lifestyle, you’re eating very few carbs. That means alcohol is processed faster — which leads to you feeling tipsy or drunk much quicker.

Willpower, keto and alcohol

Maintaining a healthy ketogenic lifestyle requires focus and willpower. When you drink, your inhibitions and willpower weaken. This is why it’s so easy to go for a few pieces of pizza at 2 a.m. after a night of drinking instead of a handful of pistachios and a glass of water.

So even if you choose your liquor carefully, the choices you make after those drinks (i.e. pizza or fast food) may end up throwing you out of ketosis. This isn’t meant to be a buzzkill — it’s simply something more to consider when opting for a second or third drink.

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Does alcohol actually increase ketosis?

If you’ve ever heard the phrase “drinking increases ketosis,” you’re only getting half the story.

A small study from 1970 illustrated how alcohol consumption and a high-fat diet increased “ketonuria” — aka more ketones were found in the volunteers’ urine. Here’s the scientific explanation: Researchers theorized the ketonuria was caused by a “delayed change in intermediary metabolism” from alcohol-induced glycogen depletion.

The bottom line: Drinking alcohol on the keto diet might result in a quick burst of ketone activity, but your liver will eventually start to use alcohol for energy instead of fat. That means less fat-burning over time.

The best keto alcohol options

Alcohol is not part of the Bulletproof Diet. However, if you want to go out and enjoy a drink or two with friends, it’s still possible to do so on a keto diet. Here is your definitive guide to keto-friendly alcohol.

Hard liquor

Most clear liquors that are around 40 percent alcohol (vodka, whiskey, gin, scotch, brandy, rum and tequila) contain 0 grams of carbs and sugars on their own, which means they’re keto-friendly in moderation.

The issue arrives if you want to mix your liquor with something to make it more palatable.

Mixing your spirits with straight water or seltzer is perfectly acceptable on keto, but tonic water (which is a bitter soda made from quinine) contains 32 to 33 grams of carbs per 12 ounces. Likewise, when you mix hard liquor with things like fruit juice, sodas or behind-the-bar “mixers” (which are usually full of sugar), you’re opening yourself up to a lot of liquid carbs.

If you’re really craving a little something more than just plain tequila on the rocks, you can still enjoy keto-friendly drinks that swap out sugary mixers, such as a keto White Russian or strawberry margarita.

Keep in mind that flavored alcohols (coconut-flavored vodka, for instance) can and often do contain extra sugar. Avoid them whenever possible.

While most cheap wine (think the stuff under $10 or that comes in a box), can come with residual sugar, if you stick to very dry red or white wine, you can still have a glass with dinner. Typically, dry wines have about 1 gram or less of sugar per ounce, and the usual serving is 5 ounces, so pour accordingly.

Keep in mind that while some dry wines might be OK on keto, most are not Bulletproof. Typical wine contains up to 76 different additives that aren’t disclosed on their labels — like artificial coloring, yeast, ammonia, defoaming agents and metals. They can carry carcinogenic mycotoxins from moldy vats or poor fermentation, too.

A few keto-friendly, dry white wines include:

  • Sauvignon blanc (0.6g carbs per ounce)
  • Pinot blanc: (0.57g carbs per ounce)
  • Italian pinot grigio (0.6g carbs per ounce)

A few keto-friendly, dry red wines include:

  • Cabernet sauvignon (0.75g carbs per ounce)
  • Pinot noir (0.68g carbs per ounce)
  • Merlot (0.74g carbs per ounce)

You can get a more comprehensive list of carbohydrate content by wine type here. Organic, biodynamic Dry Farm Wines tests their wines in labs to ensure they’re free of mold and additives — and its founders are keto.

Because of its ingredient list (barley, hops, yeast and water), beer is something to be avoided when on a Bulletproof and keto diet. The barley is broken down into sugar maltose, which is what the yeast acts on, creating a much higher carb count than straight liquor.

Beer can contain gluten, yeast, ochratoxin A and other mold toxins. If you’re going to drink beer, know that it’s not Bulletproof, and at least make it gluten-free.

Here is one keto-friendly, gluten-free beer to try: Omission Brewing Co. Ultimate Light Golden Ale (5 grams of carbs per 12-ounce serving). Looking for more low-carb beers? Check out this list.

Be sure to download the Bulletproof Keto Alcohol Guide for a more thorough breakdown and handy visual aide below.

Subscribe to our Keto mailing list to get a free keto shopping guide and regular tips for keto dieters. Includes 3 free downloads: The Keto Alcohol Guide, The Keto Food List, and a 7 Day Keto Meal Plan.

    • The uber-trendy, low-carb, high-protein keto diet is said to help you burn fat and lose weight
    • The diet has been promoted by tons of celebrities, from Kourtney Kardashian to LeBron James
    • But there are a number of side effects associated with the keto diet, including a drastically lowered alcohol tolerance

    You’re probably familiar with the high-fat, low-carb eating plan known as the ketogenic diet, or the keto diet for short. People are raving about its purported benefits, from maximizing weight loss to boosting muscle gain, and it’s been promoted by celebrities like Kourtney Kardashian, Megan Fox, and LeBron James. The idea is that if you restrict your carb intake, your body will go into ketosis and burn your stored fats as fuel, leading to weight loss.

    But as tempting as it might be to try a diet that ostensibly lets you eat as much bacon as you want, the keto diet comes with some brutal side effects, from bad breath to constipation. Another potential side effect of the keto diet? It’ll get you super drunk, super fast.

    Generally, speaking, your alcohol tolerance depends on several factors, like genetics, body weight, and hydration levels. But it’s also affected by your diet , and when you’re on a low-carb diet, you’ll find yourself really feeling that booze a lot more than you usually do.

    Depending on your perspective, this is either good news or bad news. On one hand, drinking on the keto diet can put you at risk of a nasty hangover or worse; on the other hand, spending less money at the bar to get the same buzz is definitely a plus. Either way, here’s why this happens — and here’s how to avoid making yourself sick.

    So why does the keto diet get you so damn drunk?

    Getty Images

    Basically, your body is fueled by energy that comes primarily from glucose, which is stored in the body as glycogen. The idea behind the keto diet is that if you cut carbs, your body depletes its glycogen stores, so it has no other choice but to burn fat, which in turn leads to you losing weight.

    “When you’ve eaten a lot of carbs and your glycogen stores are filled, the rate at which you get drunk usually slows down,” says Dr. Josh Axe, D.N.M., C.N.S., D.C., founder of Ancient Nutrition and “This is because there are more substances in your bloodstream and body that are capable of absorbing alcohol.” In fact, some studies have found that eating high carbohydrate meals reduces blood alcohol content for up to 2 hours after drinking. (That’s why you might feel like you need an extra glass of vino to get a buzz after a large pasta dinner.)

    But when your body is in ketosis, you don’t have much glycogen present in your bloodstream. Alcohol is rapidly sent to your liver and converted to acetaldehyde to be metabolized faster, so you’ll probably feel more intoxicated more quickly. Even if you eat beforehand, “a high-protein meal does not have as much of a significant effect ,” says Axe. The end result: you get drunk faster, which in turn leads to a nasty hangover.

    I want to try the Keto Diet. How do I avoid getting wasted?

    While there may be some obvious financial benefits to having a lower booze tolerance, you actually have to be pretty careful when drinking on the keto diet. So while the best way to avoid getting too drunk is to limit your alcohol intake or avoid drinking altogether, if you must drink, here are a few ways to prevent getting too loaded at the office Fourth of July barbecue.

    Hearst Products Studios 100+ Amazing Keto Recipes That Will Change Your Life $24.95

    Be sure to not drink on an empty stomach, says Seattle-based registered dietitian, Ginger Hultin, MS, RDN, CSO. “Keto or non-keto, there is evidence that, when alcohol is consumed with a meal, blood concentrations of alcohol may not reach a quarter of those achieved on an empty stomach,” she says. Have a meal that includes lots of low-carb fruit and veggies, such as a keto quiche with eggs and bell peppers.

    As for the booze, if you follow a low-carb or keto diet, you’ll want to avoid beer and sugary drinks, which tend to be packed with carbs. “Drink either hard liquor (such as with lemon juice and seltzer water) or red wine that is not very sweet,” Axe says. If you prefer white wine, go with a bottle that’s drier and less sweet, and avoid soda and fruit-based mixed drinks. “Sugar is a form of carbohydrate and will take the body out of ketosis,” explains Hultin.

    You’ll also want to stay hydrated by alternating water with alcohol. (A glass of water per drink is usually a good rule of thumb.) It also goes without saying that you should “slow down the rate at which you’re drinking; aim to have only about 1 drink per hour is possible,” Axe says.

    Bottom line: if you want to try getting lit on the keto diet, by all means, go ahead. Just slow down, be careful, and try to avoid ruining your diet by going to IHOP in the morning.

    Isadora Baum Isadora Baum is a freelance writer, certified health coach, and author of 5-Minute Energy.

    Can You Drink Alcohol on the Keto Diet?

    Whether you’re trying to lose weight, build muscle, or just eat a little healthier, your diet-related search history has probably introduced you to the keto diet. Once a niche trend, keto has taken over as one of the most popular diets in America (regardless of whether or not it’s actually safe). But you might have been turned off by a rumor of one particularly restrictive aspect of the keto diet: You can’t drink.

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    This is a rumor that’s only partly true. Yes, you can drink alcohol on the keto diet. But no, you can’t drink most types. And you should probably be extra wary not to drink too much in one night.

    A critical aspect of eating keto is maintaining ketosis, the state your body resorts to when it must use fats for fuel instead of other nutrient groups (i.e., carbs). When in ketosis, your body releases ketones — the substances responsible for the horrid side effect known as “keto breath.” The idea (whether or not it’s actually true) is that when the body must burn fat for fuel, body fat will burn faster, as well.

    But in order to maintain this state of ketosis, dieters must restrict their carbohydrate intake to just 5 percent of their overall caloric intake. How many grams of carbs this entails depends on the person, but most recommendations hover around an upper limit 50 grams of carbohydrates per day. Some people have to eat under 10 grams per day.

    Many types of alcohol contain carbs — and lots of them. As a consequence, many types of booze are off-limits on keto.

    Beer, for example, contains around 13 grams of carbs per can. And that’s just your average beer — some beers, especially those that are dark or sour, contain even more. As for wine, the carb count depends in part on the sweetness of the wine. Your average riesling contains 5.5 grams of carbs per glass.

    Other types of alcohol are less carb-heavy. Some types of Champagne, for instance, contains as little as 1 gram of carbs per glass. A shot of tequila contains zero. Drinking these types of alcohol does, however, add calories to your diet. And many people attempting the keto diet typically avoid a calorie excess.

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    So can you drink alcohol on the keto diet? Absolutely. You just might not want to.

    In addition to the calorie consideration, every carb you consume from alcohol must be restricted from the rest of your diet to maintain ketosis. Sure, you might technically be able to fit a beer into your carb limit, depending on how many you personally eat. But that means you can’t eat those carbs in the form of nutritious (and often necessary) food. You’d have to pick your poison: hungry and drunk or sober and nourished. As you can imagine, most people who are attempting the keto diet opt for the latter.

    Additionally, drinking on the keto diet can make you feel drunker faster, according to many anecdotal accounts. There’s a reason people advise eating a carb-heavy meal before engaging in any heavy drinking. When your glycogen stores are full (i.e., you’ve eaten lots of carbs) there are more substances in your system that are able to soak up the booze. Studies show that high-carb meals eaten before drinking are effective in reducing blood alcohol content. When your body is in ketosis, you have very little glycogen at your disposal. That means your liver gets access to all that booze more quickly — resulting in a quicker, more intense level of drunkenness from higher blood alcohol content. Your drinking can more quickly become dangerous.

    If you do choose to drink while on the keto diet, be careful of your consumption. Keep in mind that if you take one too many carb-free tequila shots, you’re going to be in for a particularly nasty hangover. And if you drink waaaay too many carb-free tequila shots, be aware of these signs of alcohol poisoning to look out for and keep yourself safe.

    Alcoholic drinks on keto

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