Many people who want to shed pounds come to ketogenic eating and are delighted that, unlike many diets, alcohol isn’t strictly forbidden when going low carb, high fat. While it may slow weight loss for many people, the occasional glass of dry white or red wine, champagne, or even distilled liquor may be okay — as long as it has no sugar. For the best options, see our guide, Top 5 low-carb alcoholic drinks. The liver prioritizes metabolizing alcohol over burning fat, potentially slowing weight loss progress. Additionally, alcohol can lower blood sugar levels and increase the risk of dehydration. Those following a keto diet should be aware of these effects and practice mindful drinking to maintain their health and weight loss goals.
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They also might have benefits for people with type 2 diabetes, insulin resistance, and metabolic syndrome. When you’re in ketosis, you may have headaches, fatigue, stomach upset, and irritability, among other side effects. If your level of ketones gets too high, you’re in danger of ketoacidosis, a condition that requires immediate medical attention. Red wines like Pinot Noir, Merlot, and Cabernet Sauvignon typically contain 3-4 grams of carbs per 5 oz glass. For white wines, opt for Sauvignon Blanc, Pinot Grigio, or Chardonnay, which have similar carb counts. The keto diet has gained popularity for its potential to promote weight loss and improve health.
How Does Alcohol Affect Your Keto Diet?
In addition, wine, light beer, and some cocktails can be relatively low in carbs. This article suggests the best and worst alcoholic drinks to choose while on the keto diet. But like most “cheats”, drinking the occasional glass of keto-approved alcohol is nothing to feel bad about. After all, healthy lifestyles are drug addiction all about balance and moderation.
High-Carb Drinks to Avoid
- Growth hormone, epinephrine, cortisol, and glucagon are all increased.
- As a general rule, pure distilled alcohol is the best keto option, as it contains zero carbs.
- Diet soda is also an option, but many on keto choose to avoid artificial sweeteners, so choose what fits your diet journey the best.
- Ketosis is not the same as ketoacidosis, a serious condition in which levels of ketone bodies become too high, resulting in acidic blood.
These make excellent bases for low-carb cocktails when mixed with sugar-free options. The liver prioritizes alcohol metabolism over other functions when alcohol is consumed. This process can temporarily halt fat burning and ketone production.
Potential Effects on Weight Loss and Fitness Goals
- The sections below list some drinks that have a high sugar and carb content.
- In moderate consumption, alcohol lowers the risk of cardiovascular disease, can aid in cancer prevention, and can even improve insulin sensitivity.
- We do know that it can contribute to excess empty calories, poor decision-making, and increased health risks if we aren’t careful.
- Electrolyte imbalances may be due to dehydration, excretion of ketone bodies and electrolytes, and low micronutrient intake.
Of course, this also means the bulk of your keto food choices and behaviors need to emphasize good health first. Otherwise, you’re just adding less healthy options to an already not-so-healthy diet. And because alcohol can pack a lot of calories on a single beverage, it can be easy to overdo it and slow your weight loss, or worse cause alcohol ketosis dangerous unintentional weight gain. Plus, unlike other macronutrients that provide various health and nutritional benefits, alcohol provides little to no nutritional value. As alcohol is a diuretic, you’ve probably heard the recommendation to pound water before, during, and after drinking to offset the potential dehydration.