In this article, we will make you aware of how alcohol affects the body along with the dos and don’ts of alcohol on a keto diet. Alcohol is not generally supported to be consumed on a keto diet.
The reason behind this is that alcohol contains carbs, sugar, and calories; all things you need to avoid when following keto. It also halts your ketone production!
However, as the old saying goes, everything is fine if consumed in moderation. So, you can consume it occasionally. However, an alternative might be ideal if you are adamant about losing weight.
Is Alcohol Healthy?
Alcohol can have both positive and negative effects on health. Moderate alcohol consumption, defined as up to one drink per day for women and up to two drinks per day for men, may have some potential health benefits. For example, some research suggests that moderate alcohol consumption may be associated with a reduced risk of heart disease and stroke.
However, it is important to note that alcohol is not a necessary part of a healthy diet and any potential health benefits of alcohol are likely to be small. In addition, heavy alcohol consumption can have serious negative effects on health, including an increased risk of cancer, liver disease, and mental health problems.
It is important to balance the potential risks and benefits of alcohol consumption and to be aware of the recommended guidelines for safe alcohol consumption. The Centers for Disease Control and Prevention (CDC) recommends that people who choose to drink alcohol do so in moderation, defined as up to one drink per day for women and up to two drinks per day for men.
In conclusion, moderate alcohol consumption may have some potential health benefits, but alcohol is not a necessary part of a healthy diet and heavy alcohol consumption can have serious negative effects on health. It is important to balance the potential risks and benefits of alcohol consumption and to follow the recommended guidelines for safe alcohol consumption.
Affect of Alcohol on our body
Alcohol is made from carb-rich foods such as grains (in beer) or grapes (in wine). Alcohol affects the mind as it contains a psychoactive ingredient. If too much alcohol is consumed, you can become intoxicated or drunk. Your mood and mental state are affected while consuming alcohol.
The liver is the only organ in the body that is responsible for removing toxic substances and metabolizing alcohol. Consuming excessive alcohol can increase fat within the cells of the liver. This can lead to life-threatening liver diseases like cirrhosis.
Too much consumption of alcohol contributes to other health issues. Your brain can be subject to everlasting changes in chronic alcohol abuse. Alcohol consumption can be one of the factors in depression because, as noted above, it affects your mental state.
Heavy consumption of carb-loaded beverages can also play a part in weight gain. Continued consumption of alcohol raises the risk of heart disease. There is also a major risk of addiction to alcohol in certain individuals.
If your quality of life is negatively impacted by alcohol, we suggest consulting with a doctor. Its impact on health is the reason to be mindful of appropriate alcohol consumption.
Alcohol on Keto Diet
Since your body will not have enough glycogen stores if you are on the keto diet, the alcohol will be metabolized quickly by the liver. Drinking alcohol in moderate amounts is fine on the keto diet. It is important to be sensible with the serving size and control the alcohol intake while enjoying time with family and friends or celebrating special occasions. Although you can drink certain kinds of alcohol and still continue to be in the state of ketosis, understand that your liver will process the alcohol instead of fat and convert fewer fatty acids into ketones. Thus, drinking alcohol will slow down the progress and burning of fat for the time being.
Dos and Don’ts of Alcohol on a Keto Diet
Here are some pointers that talk about the dos and don’ts of alcohol.
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Please remember to ease into your drinking.
It will impact you quickly while following the keto diet because your body is processing its energy differently, it is possible that you could experience a horrible hangover if you\’re not careful with your alcohol intake.
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Stay Extra hydrated-
When drinking alcohol, make sure you consume enough water and are getting your electrolytes replenished.
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Count your calories-
Keep note that drinking can become extremely calorie-dense and if gone too far, may lead to binge eating.
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Avoid snacking and overeating-
Overeating and snacking are common when consuming too much alcohol. If you eat things that are to be avoided, you will likely have not only a carb hangover but also an alcohol hangover.
- One glass of wine or any low-carb drink is enough for a weekend or break. Moderation is the key.
Drinks to Consume on a Keto Diet
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Spirits-
Your best choices for alcohol on the keto diet are going to be neutral spirits, such as whiskey, vodka, tequila, rum, gin, brandy, and cognac. Be mindful to watch out for flavored options, as they can contain added sugars. Most of the hard liquors contain carb sources, but the sugars have been converted to ethyl alcohol during the stages of distillation and fermentation. This means hard liquors (for the most part) are alcohol and water. These options are less likely to spike your blood sugar levels than beer or cocktails would.
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Wine
-Be mindful while consuming wine on the keto diet. There are certain brands out there that are doing great things for people who are wine lovers and keto-dieters at the same time. There are several low-carb options that don’t deal with the taste. Typically, dry red wines are the safest choice, but just check the labels and remember… consume only in moderation!
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Whiskey-
Whiskey is a long-term favorite around the world. It contains zero carbs. So, whiskey is a perfect option for your keto diet.
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Beers
– There are very few keto-friendly beer options. Craft beer, IPAs, and stout beers will wipe out your entire daily intake of carbs with just one beer. Normal beer contains around 10-15 grams of carb content per serving. It would be hard to make this work with your entire day around 30 g or less. The best option for beer while on keto would be a light beer, which contains only 6g of carbs. These options include Beck’s Premier Light, Coors Light, Bud Select, and Michelob Ultra,
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Mixers-
Your best options for mixers on keto will be:
- Water
- Seltzer Water
- Carbonated Water (sugar-free)
- Naturally-Sweetened Diet Sodas (Zevia)
- A squeeze of fresh lemon or lime juice
Don’t consume too many flavored spirits: you need to avoid sugary drinks such as mixed drinks and cocktails mindfully. Most beers are very high in calories and are full of carbohydrates so make sure you choose the suitable one.
Drinks to Avoid-
The following is a list of alcoholic beverages that you should avoid in order to remain in ketosis.
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Margarita – 13 grams of carbs
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Bloody Mary– 10 grams of carbs
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Whiskey Sour– 14 grams of carbs
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Sangria– 27 grams of carbs
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Pina Colada– 32 grams of carbs
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Cosmopolitan– 22 grams of carbs
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Regular beer – 12 grams of carbs
These drinks are high in carbs and sugar content which are unfit for consumption on a keto diet. Consuming excess carbohydrates will kick you out of the state of ketosis and this physical state is not easy to simply get back to. It takes a lot of effort to reenter ketosis and start burning fat for energy instead of sugar. So, if any of your favorite beverages contain these, do not give up hope—there are many alcoholic beverages you can still enjoy while on the keto diet as mentioned in this guide.
In conclusion
If you are following a keto diet, you need to be mindful of your alcohol consumption, In order to do that, take note of the dos and don’ts mentioned above. Be aware of choosing the right kind of drinks that don’t affect your ketosis state. Alcohol can affect your health negatively so less consumption of alcohol is ideal for you. Our objective here is to assess your alternatives regarding the dos and don’ts of alcohol on a keto diet so that you can make the right decision regarding your health journey.
To lose weight, transform yourself into a healthier version, and maintain weight, subscribe to Keto India for a personalized keto consultation. Good luck on your weight loss journey! Stay tuned for more such health content! Also, don’t forget to follow us on Instagram for the daily dose of Ketogenic Diet, Health, and Wellness!
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