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Your Guide To Alcohol Consumption & The Keto Diet
May 22, 2019
When many people hear the word diet, they think of deprivation. Deprivation from their favorite foods, sodas, and even alcoholic beverages. When striving to live a healthy lifestyle, it is all about moderation and will power. You cannot binge on unhealthy foods and drinks and still expect to lose weight. It just doesn't work like that.
On the other hand, when done correctly you do not have to feel like you are living a life of deprivation either. This is true for the ketogenic diet as well. One of the big questions, keto dieters have is whether or not they can consume alcoholic beverages.
Alcohol is not off limits. However, just as you have to change the way you eat, you will also have to change the way you drink. Let's take a closer look at alcohol and the keto diet.
A Quick Overview of the Keto Diet
The ketogenic diet is a science-based lifestyle that focuses on consuming a diet that is very low in carbs and very high in nutritious fats. It is recommended that those following a keto diet
receive 75 percent of their calories from fat, 20 percent from protein, and 5 percent from carbohydrates. The goal of the keto diet is to enter into and stay in a state of ketosis.
The mechanism behind how and why the keto diet works is very simple. It forces the body to use an alternate energy source for fuel. The body normally uses glucose as its primary fuel source. Glucose is derived from the breakdown of carbohydrates. The excess glucose is stored in the body as fat. If you consume a lot of carbohydrates, your body does not have a need to burn stored fat for energy.
With the keto diet since you are on a low carb diet, your body must resort to an alternate fuel source, which is ketones produced from fat. This means your body is burning its stored body fat, leading to weight loss.
When your body begins using ketones as its fuel source, you have entered a state of ketosis.
In order to keep your body in a state of ketosis, you must keep your carbohydrate consumption low. Failure to do so means your body will come out of ketosis and switch back to using glucose as its fuel source, meaning you are no longer burning fat. In most diets, there are cheat days in which you eat foods that aren't normally a part of your diet. This is not the case with the keto diet.
Does this mean you have to give up certain joys of life, such as alcohol? In short, the answer is no, but you will have to make your drink of choice, keto friendly.
The Effects of Alcohol on the Body
When you consume alcohol, it is absorbed into the bloodstream. Once the alcohol has reached your bloodstream, it is then metabolized by the liver. The liver breaks down the alcohol into manageable molecules. The molecules then pass through the kidneys and exit the body through urine. The consumption of carbohydrates tends to slow the process of a person becoming drunk. It is important to be aware that keto dieters have a lower tolerance for alcohol because of their low carb consumption.
What's the Problem With Alcoholic Beverages Anyway?
The problems with alcoholic beverages are two-fold. The first problem is that alcohol alters your state of mind and lowers your inhibitions. This makes you prone to making poor decisions without thinking of the consequences. You are much more likely to consume foods high in carbohydrates that will bring you out of ketosis. Willpower is a must to successfully navigate alcohol and the keto diet. Your brain chemistry is responsible for addictive behavior. If you began the keto diet to kick your unhealthy addiction to foods, be aware that it could be transferred to alcohol. If you feel like you won't be able to stop, it is best to not start.
The second problem is that many alcoholic beverages are loaded with carbohydrates, which is not approved on the keto diet. Drinking any alcoholic beverages will likely slow the fat burning process because your body will naturally burn alcohol before fat. However, you do not have to give up alcohol completely. There are certain alcohols which are low carb and keto approved.
Keto Approved Alcoholic Beverages
You can still enjoy liquors, wine, and beer in moderation while on the keto diet so long as you understand which alcohols are keto approved. Some people think that clear liquors rule out whiskey, dark rum, and bourbon. These are all fine to consume even though they are brown and not clear.
When it comes to wines, opt for dry or semi-dry wines. As for beers, there are a variety of low carb options. It is a good rule of thumb to stay away from any sweet alcohols, more than likely they will have too many carbs. Here are examples of keto-friendly alcoholic beverages:
- Whiskey
- Gin
- Tequila
- Vodka
- Rum
- Merlot
- Pinot Noir
- Champagne
- Chardonnay
- Light beers
Every brand is different, be sure to always check the nutritional information on the bottle before purchasing. It is also important to note that add-ins such as syrups and flavors can send the carbohydrate content through the roof. Steer clear of any mixers in your alcoholic beverages. Remember, just because you have chosen a keto friendly alcoholic beverage, doesn't mean you can drink to excess without negative consequences. Always drink responsibly.
The Take Away When it Comes to Alcohol and the Keto Diet
The bottom line is that you can still practice the keto diet and enjoy alcohol at the same time. The key is to be just as conscientious about your alcoholic beverage choices as you are about your food choices. Everything is easier when you have a support group.
The Casual Keto Doctor, led by Dr. Simonds has a true passion for living the ketogenic lifestyle. Those currently living the keto lifestyle or looking start will find an abundance of information that will help you on your journey to becoming the healthiest version of yourself.
Check out the doctor's podcast and Instagram
for more conversations, tips and personal stories.
A look back on the week: Work, Concert and Dining Out, Product Review: Alexia Cauliflower Risotto, Questions: Carb Cravings, Why You Get Them & How To Stop Them
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