Having a social life with a KETO diet creates certain difficulties. Before your eyes there are always a lot of carbohydrates. It is especially difficult to stick to a diet when you are at the bar. Wine and beer is better to immediately discard. It is better to give preference to strong alcohol. Despite the fact that alcohol is made from natural sugars, grains, potatoes, fruits, in the process of fermentation and distillation, sugar is converted into ethyl alcohol.
Strong alcohol, oddly enough, can deepen ketosis, but it will slow down weight loss. Alcohol has an effect on liver metabolism, in which the more you drink, the more ketones are produced. When the liver begins to process alcohol, it is converted to triglyceride, which also contributes to the production of ketones.
Consider that many people on the KETO diet get drunk faster than usual. Although for some it is a big plus.
Also, there are people who experience a terrible hangover while on a keto diet. Therefore, at a minimum, try to avoid dehydration. The best advice would be one glass of water for one shot (pile) or a glass (wine / cocktail) of alcohol that you drink.
Beer and keto diet
Most of the beer contains a lot of carbohydrates, so it should be avoided. As a rule, the composition of most varieties of popular beer can be found on the Internet, therefore, it is better to prepare in advance and choose a beer with a minimum carbohydrate content.
Wine and keto diet
Unsweetened / brut champagne, dry red wine and dry white wine. It will be the lowest carbohydrate wine that can be consumed. Usually in dry wines, the carbohydrate content varies between 4-5 grams of pure carbohydrates per glass (150 ml), but be careful not to go over the amount of …
Strong alcohol and keto diet
Vodka, rum, gin, tequila, whiskey. All non-sweet and non-flammable liquor will contain 0 g of pure carbohydrates. Liqueurs and most cocktails contain carbohydrates, so avoid them.
Low Carb Drinks / Mixes
Looking for something to mix your drink? Most people love to mix alcohol to make it easier. Such options are possible:
Sparkling water. This is one of the best options, which has little effect on the taste of the drink.
Diet soda. There are different tastes and types, so double check the labels with food.
Non-alcoholic energy drinks. Many brands, such as Monster, Red Bull and Bai5, sweeten with erythritol and can be consumed by alcohol.
Bitters. This is usually a mixture of herbs that are added to alcohol to get a rich taste. Some of them contain sugar, so it is recommended to do it at home.
Recommended low-carb alcohol for KETO diet
Alcohol has some health benefits, so don’t blame yourself for a glass of wine or a shot of strong alcohol. With moderate alcohol intake, it reduces the risk of cardiovascular disease, can help prevent cancer, and can even improve insulin sensitivity.
As a rule, if you follow the amount of carbohydrates, it is better to use strong alcohol. Typically, alcohol with 40% alcohol or higher will contain 0 g of pure carbohydrates. Do not forget to be careful when ordering cocktails when you are at the bar. Many ingredients may contain sugar (all simple syrups, juices, and fruit decorations).
Vodka is usually made from a grain base, such as potatoes, rye or wheat, and makes up about 40% alcohol. When you buy a bottle at a liquor store or order at a bar, choose regular vodka, with no additives.
If vodka is flavored, there are a number of additives that do not contain carbohydrates, but first do your research online! Many flavored vodkas contain syrups and sugars.
Whiskey (scotch / bourbon)
Whiskey is made from fermented grains, usually combined with rye, wheat, corn or barley. The fortress is about 35-50%. Despite the fact that it is a dark alcohol, all whiskeys do not contain carbohydrates (or sugar), which makes it an excellent drink for those who follow a ketogenic diet. In dry whiskey from the barrel, there is a higher content of phenols and ellaginic acid (it fights free radicals) than in red wine.
Depending on where the whiskey is made, its name comes. Scotch, whiskey and bourbon – the names of one type of alcohol. Some do not like the taste of whiskey because of its severity. In this case, it is better to use a softer alcohol, such as vodka.
In most cases, tequila is made from agave and usually the fortress is about 40%. There are not so many flavored tequila on the market, so do not worry too much about added sugars or carbohydrates. Please note that some tequila manufacturers mix their tequila with other alcohols. Try to find tequila, which is obtained entirely from the agave plant.
Agave is grown in many places, but its taste varies depending on the growing region. In mountainous areas, you may have a sweeter and more aromatic form of this alcohol.
Rum is usually made from sugar cane or molasses and comes in various forms. It also does not contain carbohydrates and sugar, but you also need to keep track of flavored rums. As a rule, the darker the rum, the richer its taste, and the older it is. On average, the strength of rum is approximately 35%.
When rum is first distilled, it appears as a clear liquid. Then it is usually placed in bourbon barrels to soak up the oak aroma and dark color that you are used to seeing. The taste and color of the barrels do not add the rum of carbohydrates.
Gin is made from a grain base with a strength of about 35%. It is usually made from citrus fruits such as lemon, orange, or lime, but beware of flavored or sweetened versions.
Sloe gin is a type of flavored gin, which is produced in England and flavored with prune bone. It is made with the addition of sugar and, therefore, carbohydrates. Most people associate gin with gin and tonic, but tonic and most common gin-based cocktails often contain carbohydrates, so you need to be careful with your choices.
Brandy is made from wort, juice or wine or grapes. There are many types of brandy, but the most common is brandy – brandy, which is produced in the region of Cognac in France. Brandy strength usually ranges from 35-60%.
Sometimes aged in barrels. But some companies prefer to add candy colors to their brandy, rather than aging it in barrels, so be careful with tinted brandy, as they may contain carbohydrates.
Low carb wines
Wine can be drunk in moderation for additional health benefits (they come from polyphenols, antioxidants and resveratrol).
Generally, dry wines have the lowest sugar content. They are made from unripe grapes (when it contains less sugar) and usually do not use a process known as chaptalization (adding sugar during the fermentation process). Red wine, as a rule, has the smallest amount of carbohydrates compared to other wines. If you see a wine labeled “late harvest”, they will usually have a very high amount of carbohydrates, and should be avoided at keto.
There are many, many brands of wine. Since there are no common standards for information about alcohol, you may be more comfortable buying or ordering proven wine or viewing information about an unfamiliar brand on the Internet.
Low Carb Red Wines
Red wine is closely related to the French Paradox, a phrase that refers to the observation that the French have low rates of heart disease. The truth is that many studies have shown that moderate consumption of red wine can reduce the risk of heart disease and stroke. Although it is important to note that excessive consumption increases the risk of these diseases.
There are also studies that link red wine with a reduced risk of developing dementia, depression, and type 2 diabetes in women. 1-2 glasses of wine a day can definitely improve your health – so do not reproach yourself if you consume the wine moderately.
Low Carb White Wines
While most will praise the benefits of red over white wine, there are some good reasons to drink white wine. In general, white wine has higher levels of antioxidants, and usually it will give less hangover due to a lower concentration of congeners (by-products of the fermentation process).
In addition, research has been conducted at the Buffalo School of Medicine, which shows that drinking white wine improves lung health for a long time.
* Dessert wines, port wines and sherry are sweetened and should be avoided.
Alcohol and cocktails to be avoided on ketogenic diet
Most of us who stick to a low-calorie ketogenic diet know that sugar is in almost everything you can find. This also applies to cocktails and alcohol supplements.
Port / sherry. They are also known as dessert wines and include all types of port wines, sherry and sathers. They contain a lot of sugar alcohol, usually (average), more than 13 g of carbohydrates for only 80ml. Avoid them where possible.
Sweet wines. Much sweeter than dry wines, they are usually used with dessert and slightly lighter than port wine or sherry. These include Moscato, auslese riesling, tokaji and malvasia wines. They contain about 11-18 grams of carbohydrates per cup, so you should avoid them.
Sangria / Margarita Cocktails . As a rule, mixtures of sangria and margarita mixes contain more than 10 g of carbohydrates per serving of 40 ml (shot volume). Avoid them whenever possible.
Liqueurs. Usually, this is a combination of alcohol and simple syrup (made from sugar), they contain a lot of carbohydrates.
Fruit juice. Bartenders often make drinks with cranberry, orange, pineapple, tomato and melon juices. Be very careful and try to stay away from such cocktails.
Syrups. Like coffee syrups, they contain a lot of sugar. If any sweet syrup has been added to your drink (or whipped cream, fruit flavors), try choosing something else.
Fruit toppings. Many drinks are decorated with berries or have slices of orange or pineapple in them. This is not critical, because you can simply remove them – just make sure that there are no added sugars in the drink under the fruit.
Allergy Alert on Ketogenic Diet
Alcohol should not be consumed in large amounts or on an ongoing basis. There are many negative health effects, but in the short term, try to consider the following points when drinking alcohol:
Calories. Alcohol is still considered calories and slows fat loss. Alcohol is burned by the body for energy first.
Tolerance. Most people on a ketogenic or low carbohydrate diet experience much less tolerance to alcohol than usual. Be careful with the use.
Hunger. Many people experience an increased level of hunger while drinking alcohol – this can lead to wrong decisions (eating foods high in carbohydrates) or simply excessive consumption in general.
Dehydration. Since keto is a natural diuretic, you should monitor how much water you drink next to alcohol. Try to drink 1 cup for 1 shot and extra water before bedtime.
Added sugars. Cocktails, liquors and many alcohols contain various flavoring or sugar. Despite the fact that many companies publish information about their products, you may need to learn information about new products or drinks in advance.
There are many articles that mention the low carbohydrate content of light beer and dry wine. But to avoid carbohydrates, do not apply this information to any light beer or dry wine. Some light beers can contain more than 10 grams of pure carbohydrates per 100ml, and some brands of dry wine can contain 8 grams of carbohydrates per glass.
It is also important to note that alcohol contains calories. In humans, there is no function for storing energy in alcohol, so your body will prefer to burn primarily alcohol, and only then fat.
If you use ketogenic diet for weight loss, you should avoid alcohol. By consuming low-carb alcohol and remaining in ketosis, ethyl will be burned by the body in the first place, ignoring other nutrients consumed. In other words, alcohol will slow down fat loss, because fewer free fatty acids will be converted to ketones.
In addition, alcohol affects hormone levels that are associated with abdominal fat and weight loss – so if you drink heavily, weight loss will be very slight or not at all. There is also a condition called alcoholic ketoacidosis, which can be fatal. This usually happens to people who have not eaten food for a long period of time, and drink large amounts of alcohol in a short period of time. This can lead to dangerous levels of ketones in the blood, which can contribute to death.