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- Drinking alcohol will not stop ketosis, but it will have an impact.
- Wine is more favorable to keto than beer because of its carbohydrate content.
- Drinking during the keto diet can aggravate the hangover.
- Drinking alcohol can make resistance to non-keto temptations more difficult.
If you're on a ketogenic diet, you probably know that high-carbohydrate treats are not allowed. But can you drink alcohol during your keto?
The short answer: yes. However, you may want to avoid certain alcoholic beverages if you want to stay in ketosis. Drinking during a keto diet can also have unexpected side effects.
Here's what you should know about drinking alcohol if you are keto.
First, you can drink alcohol and stay in ketosis. But there is a problem.
Even if a glass of something powerful will not put you at risk for ketosis, drinking alcohol while on a keto diet will affect your progress. More specifically, it will slow down your ketosis rate.
"The liver can make ketone bodies out of alcohol," said Atkins nutritionist Colette Heimowitz. Elite Daily. "So technically, when you drink, you will continue to produce ketones and (thus) stay in ketosis."
However, your body treats ethanol (ie alcohol) as a toxin and will try to eliminate it as soon as possible.
"The liver starts to treat alcohol as quickly as possible, which means that it's used by the body before all other nutrients, including fats, so it's slowing down the process conversion of fatty acids into ketones ", explains Richard Purvis, health and wellness practitioner. Elite Daily.
Alcohol use will not erase all your progress, but it will have an impact on ketosis.
Some alcoholic drinks are carbohydrate bombs, while others are relatively keto-friendly.
Regarding the maintenance of ketosis, all alcoholic options are not equal.
"The short version: wine has a lot less carbohydrate than beer, so most keto consumers choose wine, pure spirits like whiskey and vodka do not contain carbohydrates, but watch out for sugary drinks – they can contain huge amounts of sugar, "he said. Andreas Eenfeldt, MD, via Dietary Doctor.
If you want to indulge in an alcoholic drink while still maintaining a keto diet, opt for less carb-rich drinks and avoid excessive cocktails.
Alcoholic beverages containing at least 40% alcohol by volume (80 or more) usually contain 0 g net carbs, according to Ruled.me. The USDA reports that a serving of Pinot Noir has about four grams of carbohydrates, and 1.5 ounces of whiskey in diet cola has less than a carbohydrate, according to Nutritionix. You can also exchange tonic for soda in mixed drinks for a further reduction in net carbs.
Be prepared for the worst hangover if you drink on a keto diet.
Eat a carbohydrate meal before drinking can keep you from getting drunk too quickly. In the same way, following a strict keto diet can lead to faster intoxication and a worse hangover.
"When you consume a lot of carbohydrates and your glycogen stores are full, the speed at which you get drunk usually slows down," said Dr. Josh Ax, D.N.M., C.N.S., D.C. tells the men's health.
However, skipping carbohydrates can have a negative effect on your tolerance for alcohol and your ability to ward off a deadly hangover.
"In case of ketosis, alcohol hits your system faster and harder than when your body had more carbohydrates, and your tolerance for alcohol drops to almost zero when you're in ketosis," said Dr. Anthony Gustin. DC, MS writes on Keto Perfect.
If you plan to throw a few shots while on a ketogenic diet, you should be prepared for a stronger hangover.
You should also ask yourself if alcohol reduces your ability to resist temptations other than keto.
You probably know that alcohol can reduce your social inhibitions, but a few glasses of wine might also prevent you from resisting the siren call of late-night fries.
"You will be more likely to overeat unhealthy foods since your inhibitions are reduced.This may give the impression that your stomach is a bottomless chasm, seeking more calories as soon as you finish your first drink," he said. Dr. Gustin to Keto Perfect.
If you know that taking a few drinks makes you want to eat, opt instead for water so as not to give in to temptation.
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