Even though alcohol on keto is allowed, I will list a coupe of concerns for you to consider on when to drink or not.
My wife and I have been on the keto diet for over two years now.
I have to be honest in saying that I don’t drink alcohol. My wife does.
She enjoys a drink here and there, especially when she goes to her book (wine) club.
I have done some research on this topic because I have a group of friends that I coach on the keto diet, and this question always comes up.
So I will try to be as thorough as possible with my research for you to have maximum knowledge on your keto journey.
But contrary to all the other keto gurus, I will keep it real even though I don’t drink any kind of alcohol myself. It is not really a choice thing for me, but a physical thing. I really do think that I am allergic to alcohol. I get really dizzy and feel nauseous just by drink 1 light beer.
But hey!! I do save a lot of money, and I am accustomed to having fun without it. I just notice the obnoxious ones right away LOL.
How is alcohol made and what are the negative effects?
Alcohol is made out of the process called fermentation. This is when you put grains, fruits, or vegetables and yeast together and let them sit for a long period. The sugars react with yeast or bacteria and the by-products created are ethanol and carbon.
Alcohol is a solvent and does act as a poison or toxin to the liver and brain. It does kill brain and liver cells. If you regularly (almost everyday) drink alcohol, it will cause a fatty liver.
A fatty liver leads to inflammation, then to liver fibrosis and may lead to cirrhosis (scar tissue on the liver). All of this may lead up to liver failure and cancer.
Consuming alcohol also depletes vitamins, especially B-vitamins.
Alcohol dehydrates you. This is because alcohol acts as a diuretic, resulting in an increase in urine output. Also, alcohol decreases the production of an anti-diuretic hormone which is used by the body to reabsorb water.
The big one on keto diet, it will temporarily block fat burning halting your progress. Depending on what and how much hard liquor you drink, your fat burning can be disrupted for about 48 hours.
How does alcohol affect the liver when it comes down to ketones?
When you consume alcohol your body uses a couple of enzymes to convert it into something else.
The first enzyme is Alcohol dehydrogenase. The second one Aldehyde Dehydrogenase.
What these enzymes do is breakdown the alcohol down into something that is known as Acetaldehyde.
Acetaldehyde is extremely toxic. Alcohol on itself is not that toxic to the body.
Alcohol is metabolized by the liver into Acetaldehyede which is then further processed into Acetic Acid. Acetic is actually pretty healthy.
Fatty acid oxidation and ketones production does occur in the liver.
When it comes down to producing ketones after consuming alcohol, the liver will prioritize metabolizing the Acetaldehyde which also means halting the ketones production.
Wich is the worst on keto, carbs or alcohol?
This might surprise you but eating carbs is worse for the keto diet than drinking alcohol.
Alcohol is merely pausing the ketones production and fat burning.
Cabrs will restore the liver glycogen levels. You will have to erase the damage done by the carbohydrates and then ramp up fat burning again.
Alcohol pauses fat burning, eating carbs will make you take a step back. How I wish that it was the other way around.
But keep in mind that alcohol and carbs are not on the same level when it comes down to toxicity, but when it comes down to fat metabolism carbs are going to do more damage than alcohol.
What alcohol can you drink on the keto diet?
The best alcoholic drink on keto are:
These are destilled alcohols and are esier on the body to process.
Acceptable alcohols on keto are:
You can also have low carb beers. These are now really comming in popularity because of the low carb lifestyle.
From best to worst are:
- Budweisr select 55 @ 1.9 cabs per serving
- Corona Premier @ 2.6 carbs p/s
- Michelob Ultra @ 2.6 carbs p/s
- Budweiser Select @ 3.1 carbs p/s
- Bush light @ 3.2 carbs p/s
- Natural light and Miller light are tied @ 3.2 carbs p/s
- Bud ice @ 5 carbs p/s
- Bud light @ 7 carbs p/s
- Becks @ 9 carbs p/s/
- Budweiser @ 11 carbs p/s
- Stella Artois @ 13 carbs p/s
- Corona extra and Guiness Stout @ 14 carbs p/s
Red and white wines can be consumes on keto, just watchout for the carb content.
Low carb white wines:
- Proseco @ 2 carbs p/s
- Pinot Blanc @ 2.8 carbs p/s
- Pinot Grigio @ 4 carbs p/s
- Moscato @ 5 carbs p/s
- Chardonnay @ 5 carbs p/s
- Rose @ 5 carbs p/s
- Cabernet Sauvignon @5 carbs p/s
Low carb red wines:
- Pinot Nior @ 3.4 carbs p/s
- Merlot @ 3.7 carbs p/s
- Cabernet @ 3.8 carbs p/s
- Syrah @ 3.8 carbs p/s
- Zinfandel @ 4.2 carbs p/s
Champagnes are also very acceptable on keto.
Why do you get drunk quicker on keto?
This simply because on keto your level glycogen levels are low.
When your liver glycogen is high which means you have a lot of carbs in there, the alcohol can get absorbed better.
Low glycogen levels in the liver will mean almost no absorption and the alcohol will go straight to your liver for processing and in turn will make you drunk faster.
The good part is, you don’t have to spend a lot of money to get drunk. But also if you are not aware of this you may overdo it and become way to drunk.
Hangovers are also worst on keto, due to the fact that you will get dehydrates quicker as stated above.
What is good about alcohol? My opinion.
Is it OK to drink alcohol on the keto diet?
My answer after doing research and looking at real life fatcs is absolutely yes.
I have known and heard of many people that have never had a drink in thier life and still got some kind of liver desease and passed away from that, my grandfather included.
A quick story, I use to live bind a bar. Everyday 3 old men came there and drank until their money ran out or the got sent away for being disruptive. These man died of non-alcoholic related deaths. One shot another, the other one got hit by a car and the third one I really never saw again.
So the moral of the story is, we should all just live life to the fullest and ofcourse occasionally have a drink when out with freind or even at home to relax and take your mind of all the stress that society, family and work make us endure.
It is only that if you want to make great progress on your weight loss you should consider not to drink until you’ve reached your goal.
I hope that this article has helped you, and if you have any comments or questions be sure to leave them in the comment section.