Eat to Evolve - Blog Post
December 9, 2021
challenge,keto

Alcohol on Keto: What You Need to Know

When people think of carbs, they probably imagine bread and sweet treats. What many often forget is that carbs are hiding in your favorite alcoholic beverages! Keto dieters have to be careful about how they unwind at the end of a long day. A couple of beers or one sugary cocktail is enough to throw off your diet.

Here’s your guide to finding Keto-friendly alcohol and how to avoid all the rest.

Think before you drink on Keto

Remember, there are no cheat days on Keto. One wild night out can instantly snap your body out of ketosis. When dieters count their carbs, they often forget to factor beverages into their daily caloric intake. The unfortunate reality is that alcoholic beverages often contain as many as 30 grams of carbs per serving. Two cocktails can easily send you over the recommended 50 grams of daily carbs.

Mixers and brews will get you in trouble

Many popular alcoholic beverages are loaded with carbs. The problem has less to do with the alcohol itself and more with what’s added to it. Margaritas, mojitos, piña coladas and pretty much any cocktail you can think of contains sugary mixers. People going Keto should watch out for cocktails that are made with juice, soda, energy drinks and syrups.

You’re better off avoiding dark and regular beers, too. Beer is derived from starch, which has a high carb content. However, some light beers may contain only three grams of carbs. Light beer is a safe bet as long as you don’t drink too many of them. Other low-carb options include red and white wine, clocking in at just three or four grams of carbs.

Drink straight, no chaser

There’s some good news—liquor is completely carb free! Whether you’re a vodka, whiskey or tequila fan, you’re free to enjoy your favorite liquors and keep the ketosis. The one caveat is you’ll have to make do without a chaser. Popular chasers are juice, soda and energy drinks—none of which are Keto friendly.

If you can’t stand to drink it straight, you have several mix-ins to choose from that are carb free. Ask the bartender to make your drink with seltzer or sugar-free tonic water. Better yet, invite some friends over and make your own drinks at home.

Moderation is always key

Just because liquor is carb free doesn’t mean you can overindulge. Most of the people who go on a Keto Diet do so because they want to lose weight, hit their fitness goals or become healthier in general. Despite the low carb content, alcohol is still full of empty calories that get stored as fat. Too many nights of heavy drinking can cause someone to pack on the pounds.

Rest assured you can still join your friends for the occasional night out on the town. However, drinking alcohol works a bit differently when you’re on Keto. Count your carbs, stick to liquor and choose low-carb mixers. Most importantly, don’t forget to drink responsibly.

Reserve your spot for our next Keto Challenge!

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