You don't need to give up alcohol if you're on the keto diet — here's what you can drink

red wine

  • There’s no need to cut out alcohol if you’re choosing to give the keto diet a try. 
  • Limit yourself to a maximum of one or two low-carb drinks every now and then. 
  • Wine is the best low-carb option, but avoid the dessert variety as they are loaded with sugar. 
  • Most liquors contain zero net carbs, but it is the mixers that you need to watch out for. 
  • Beer should be your last choice if you’re looking to consume alcohol while on the keto diet


The following is an adapted excerpt from „Simply Keto“ by Suzanne Ryan:

Whether or not to drink alcohol is a personal choice. If you do choose to imbibe, keep in mind that alcohol should be consumed responsibly, and limiting quantities is smart. I enjoy a drink on occasion (not daily), but I limit myself to a max of one or two drinks. Keep in mind that keto is a lifestyle change, so find a livable balance that works for you. In my opinion, it’s okay to enjoy an occasional drink that is low in carbs, but make sure you keep your health and goals in mind when deciding how much or how often. Moderation is key!

Wine

keto alcohol wine

Wine is generally my go-to option when it comes to low-carb alcoholic beverages. With Napa Valley only two hours away from my home, I enjoy a variety of wines and find that wine rarely affects my ketone levels. Be sure to stay away from dessert wines, however, as they are loaded with sugar! The above are some of my favorite wine choices.

Liquor

liqour alcohol keto diet

The majority of liquors contain zero net carbs as long as they are unflavored and unsweetened. Check each brand to be sure. 

Stay away from the majority of liqueurs and mixers, as most are not low-carb.

Here are some low-carb mixer options:

  • Flavored unsweetened sparkling water (such as LaCroix)
  • Stevia- or erythritol-sweetened soda (such as Zevia)
  • Sugar-free energy drinks (check macros and look for brands sweetened with erythritol or stevia) Sugar-free water enhancers
  • Sugar-free water enhancers
  • Lime juice (pair with tequila and the sweetener of your choice for a low-carb margarita)

Beer

keto alcohol beer

In my opinion, beer should be your last choice as far as alcoholic beverages are concerned, especially if you are trying to lose weight. Most beer contains gluten, and beer is often referred to as „liquid bread.“

Again, keto is a lifestyle change; I don’t expect that you will never drink a beer again if you enjoy beer. Keep in mind, though, that beer has the potential to affect ketosis more so than other alcoholic options. I personally enjoy a low-carb beer on occasion, but for the most part, I stick to wine. 

If you do choose to have a beer once in a while, here are some lower-carb options. 

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