Following a keto diet doesn’t mean you have to give up alcohol entirely, but it does require smarter choices. Since keto focuses on low-carb, high-fat eating, traditional sugary cocktails and carb-heavy beers can quickly throw you off track. However, many low-carb alcoholic options allow you to enjoy a drink while staying in ketosis. The key is to understand how alcohol affects your body on keto and which drinks fit within your macros. Let’s dive into the best keto-friendly alcoholic beverages and what to avoid!
How Alcohol Affects Ketosis
When you consume alcohol on keto, your body prioritizes metabolizing it before burning fat. This temporarily slows fat loss but doesn’t necessarily kick you out of ketosis—unless the drink is high in sugar or carbs. The key is to choose low-carb alcoholic beverages and drink in moderation to avoid disrupting your progress.
Best Low-Carb Alcoholic Drinks for Keto
1. Spirits (Zero Carbs)
Pure distilled spirits contain zero carbs, making them the best keto-friendly alcohol choices:
- Vodka
- Gin
- Tequila
- Rum (unsweetened)
- Whiskey
- Brandy
Enjoy these straight, on the rocks, or with a low-carb mixer like club soda or diet tonic. Avoid sugary mixers like juice, soda, or syrups.
2. Dry Wines (Low-Carb)
Wine can fit into a keto diet if you choose dry varieties, which have fewer carbs than sweet wines.
- Dry Red Wines: Cabernet Sauvignon, Pinot Noir, Merlot (~3-4g carbs per 5oz glass)
- Dry White Wines: Sauvignon Blanc, Chardonnay, Pinot Grigio (~2-3g carbs per 5oz glass)
- Sparkling Wines: Brut Champagne, Prosecco (~1-2g carbs per glass)
Avoid sweet wines like Moscato, Riesling, and dessert wines, which are loaded with sugar.
3. Low-Carb Beers
Traditional beers are high in carbs, but light and low-carb beers can be keto-friendly in moderation. Some options include:
- Michelob Ultra (~2.6g carbs per 12oz)
- Budweiser Select 55 (~1.9g carbs per 12oz)
- Corona Premier (~2.6g carbs per 12oz)
Avoid regular beers, which often contain 10-15g of carbs per serving.
4. Keto Cocktails
You can create delicious low-carb cocktails using keto-friendly ingredients:
- Vodka Soda: Vodka + club soda + lime
- Margarita (No Sugar): Tequila + lime juice + club soda
- Whiskey Sour (Keto Version): Whiskey + lemon juice + keto sweetener
- Keto Mojito: White rum + lime + mint + club soda
Drinks to Avoid on Keto
Some alcoholic drinks are loaded with sugar and carbs, which can spike your blood sugar and kick you out of ketosis. Avoid:
- Regular beers
- Cocktails with sugary syrups (Pina Coladas, Margaritas)
- Sweet wines and dessert wines
- Regular sodas and fruit juice mixers
Tips for Drinking Alcohol on Keto
- Drink in moderation: Alcohol affects ketosis and can lower your tolerance, so be cautious.
- Stay hydrated: Alcohol can dehydrate you, so drink plenty of water.
- Eat before drinking: Drinking on an empty stomach can intensify alcohol’s effects.
- Choose dry, low-carb options: Stick to spirits, dry wines, or low-carb beers.
Conclusion
Yes, you can drink alcohol on keto, but it’s important to choose wisely. Stick to low-carb spirits, dry wines, and light beers while avoiding sugary drinks. Drink in moderation, stay hydrated, and enjoy your keto lifestyle without derailing your progress!