Can you drink alcohol on a keto diet? Yes! Our easy keto alcohol guide teaches you everything you need to know and the best keto alcohol drinks to stay in ketosis.
Table of Contents
- Easy Keto Alcohol Guide
- The Best Alcohol On Keto And What To Avoid
- Wine And Beer On A Keto Diet
- Spirits On A Keto Diet
- Alcopops And Keto
- The Best Alcoholic Drinks on Keto
- 1. Champagne and Prosecco
- 2. Dry Wines
- 3. Whiskey
- 4. Dry Martini
- 5. Skinny Bitch
- Drinking Alcohol On A Keto Diet – Final Thoughts
- Keto Alcohol Chart With Carbs
- Printable Keto Alcoholic Drinks Chart
- More Keto Alcohol Beverages
You'll be happy to know you don't have to give up alcohol on a keto diet.
Easy Keto Alcohol Guide
After the main keto questions, “How do I get into ketosis?” and “What can I eat on a keto diet?” the next question is usually, “Can you drink alcohol on keto?”
The simple answer is, “Yes!”
Here’s the thing about alcohol and a keto diet – you don’t have to stay sober and stop drinking just because you’re following a low-carb, high-fat diet.
However, there are some alcoholic beverages on a ketogenic diet that are completely off-limits. Then there are low carb alcoholic drinks and even keto cocktails that are unlikely to kick you out of ketosis if you drink sensibly and in moderation.
The keto diet is better than other diets for several reasons. There are so many benefits of going keto; one is that you can drink alcohol while following a keto diet.
But what alcohol can you drink on keto?
The Best Alcohol On Keto And What To Avoid
The first thing to remember is just because you can drink alcohol on a keto diet. It doesn’t mean that it’s a weight-loss aid.
In fact, the more you drink, the more likely your weight loss will slow down.
This is not because keto friendly alcoholic drinks are calorific. It’s because before burning anything else, your body burns alcohol, which puts the fat-burning process on the back burner.
Obviously, there are some better drinks than others (think fewer sugars and lower carbs).
Wine, compared to beer, is generally considerably lower in carbs, which is why many people following a keto diet choose wine as their go-to alcoholic beverage.
Also, what’s more, pure spirits, such as vodka, gin, and whiskey, have zero carbs, but it’s important to watch out for the mixers, as this is where many people go wrong.
Wine And Beer On A Keto Diet
Even when you’re following a strict ketogenic diet and restricting yourself to 20 net grams of carbs per day, it’s most likely that you can enjoy a glass of wine regularly.
Dry wine is probably the best to drink on keto, as it has less than 0.5 grams of sugar in every glass.
The other carbs that makeup wine are the leftovers from the fermentation process, such as glycerol, which usually doesn’t affect your blood sugar or insulin.
As the name suggests, sweet wines and dessert wines contain more sugar and, therefore, more carbs, so if you drink wine on a low carb diet, go for drier verities, such as pinot noir, merlot, and Chardonnay.
Drinking beer on keto is more problematic. The term “beer belly” is no lie. Beer contains a plethora of carbs that are rapidly digested once consumed.
This is why beer is a drink you need to avoid if you’re on a low-carb diet like a ketogenic one, as it’s a terrible thing for weight control.
Spirits On A Keto Diet
Believe it or not, pure spirits and liquors on a keto diet are fine. Whiskey, vodka, brandy, tequila, gin, and a few others don’t contain ANY carbs!
What makes drinking spirits on keto problematic are the sugary mixers that are often mixed with them.
Take Gin and Tonics, for example. A refreshing glass of gin and tonic is one of the most popular mixed alcoholic beverages.
The name ‘tonic water’ also makes it appear seemingly healthy, but did you know that a regular Gin and Tonic contains around 16 grams of sugar?
However, if you remember to order a gin and diet tonic instead of a regular tonic, you won’t have that carb problem.
Diet tonics and soda waters are far better to mix your drinks with, and if you can’t stand the taste of soda water, squeeze a little lime in there, too, to add some flavor.
Just be aware that the worst thing you can do is mix your alcohol with regular sodas, fruit juice, or, worse, energy drinks – they’re total sugar bombs!
Alcopops And Keto
Alcopops and wine coolers pretty much fall into the same category.
At face value, they may seem harmless, but technically they’re the same as regular sodas, with alcohol added.
Therefore if you are following a ketogenic diet, they should be avoided, as you want to avoid consuming sugar.
The Best Alcoholic Drinks on Keto
So, now that you know that you can drink alcohol on a ketogenic diet from time to time, which are the best alcoholic drinks for keto?
1. Champagne and Prosecco
Special occasions on keto can still be celebrated with the world’s favorite bubbly.
From champagne to Prosecco to Cava, depending on your price point, it’s still possible to toast special occasions on keto.
Most dry sparkling wines contain only 1 gram of net carbs per glass, allowing you to enjoy the celebrations without guilt.
2. Dry Wines
Wine has been part of civilization for thousands of years. It’s great as a standalone drink or paired with food. And with only 2 grams of net carbs per glass, you can’t go wrong!
3. Whiskey
Mark Twain once famously said, “Too much of anything is bad, but too much good whiskey is barely enough.”
While Twain probably had no clue about keto, what he said is 100% true regarding whiskey and keto.
Drink it with soda, water, or on the rocks. It doesn’t matter because a good pure whiskey has no carbs.
And despite it being made from fermented grains, it’s still gluten-free.
4. Dry Martini
Whether you like your martini shaken or stirred, it doesn’t matter.
This powerful-tasting drink made out of gin, vodka, or both and garnished with a twist of lemon or olive will always remain one of the most loved aperitifs ever.
And better still, it doesn’t contain any carbs!
5. Skinny Bitch
Think along the ‘Housewives of LA, and you’ll get the gist. The skinny bitch cocktail is the alcoholic drink that’s taken over GnTs.
One long cocktail contains no carbs, so it’s no wonder ladies around the globe are sitting back without a care as they sip on this sparkling and refreshing vodka-based drink.
Drinking Alcohol On A Keto Diet – Final Thoughts
When drinking, whether you’re on a diet or not, it should always be done in moderation.
However, it’s important to note that people who follow keto usually have a lower alcohol tolerance than those who don’t, so caution must always be taken.
You can drink alcohol on keto, but if your drinks contain even a few carbs, they will add up the more you drink, so it doesn’t give you a license to drink whatever you want.
Keto Alcohol Chart With Carbs
USDA FoodData Central provides the information for these beverages.
Liquor Chart
| Liquor | Serving Size | Net Carbs |
|---|---|---|
| Vodka | 1.5 oz (45ml) | 0 |
| Whiskey | 1.5 oz (45ml) | 0 |
| Tequila | 1.5 oz (45ml) | 0 |
| Rum | 1.5 oz (45ml) | 0 |
| Gin | 1.5 oz (45ml) | 0 |
| Brandy | 1.5 oz (45ml) | 0 |
Mixers Chart
| Mixer | Serving Size | Net Carbs | |
|---|---|---|---|
| Sparkling Water | 0 | ||
| Unsweetened Flavored Water | 0 | ||
| Flavored Stevia Drops | 0 | ||
| Tonic Water | 4 oz (120ml) | 4.6 | |
| Lemon Juice | 1 tablespoon (15ml) | 0.8 | |
| Lime Juice | 1 tablespoon (15ml) | 1.2 | |
| Water Enhancers | 2.5 | ||
| Bitters | dash | 2 |
Red Wine Chart
| Red Wine | Serving Size | Net Carbs |
|---|---|---|
| Amarone | 5 oz (150ml) | 2.4 |
| Pinot Noir | 5 oz (150ml) | 3.4 |
| Rioja | 5 oz (150ml) | 3.4 |
| Merlot | 5 oz (150ml) | 3.7 |
| Malbec | 5 oz (150ml) | 3.8 |
| Cabernet Sauvignon | 5 oz (150ml) | 3.8 |
| Shiraz | 5 oz (150ml) | 3.8 |
| Syrah | 5 oz (150ml) | 3.8 |
| Sangiovese | 5 oz (150ml) | 3.9 |
| Barbera | 5 oz (150ml) | 4.1 |
| Zinfandel | 5 oz (150ml) | 4.2 |
White Wine Chart
| White Wine | Serving Size | Net Carbs | |
|---|---|---|---|
| Prosecco | 5 oz (150ml) | 1.5 | |
| Sparkling White Wine | 5 oz (150ml) | 1.5 | |
| Sauvignon Blanc | 5 oz (150ml) | 2 | |
| Brut Cava | 5 oz (150ml) | 2.5 | |
| Brut Champagne | 5 oz (150ml) | 2.8 | |
| Pinot Blanc | 5 oz (150ml) | 2.85 | |
| Pinot Grigio | 5 oz (150ml) | 3 | |
| Chardonnay | 5 oz (150ml) | 3.1 | |
| Albarino | 5 oz (150ml) | 3.5 | |
| Brut Riesling | 5 oz (150ml) | 5.5 | |
| Muscato | 5 oz (150ml) | 7.9 |
Beer Chart
| Beer | Serving Size | Net Carbs | |
|---|---|---|---|
| Greens Trailblazer | 12 oz (330ml) | 0.5 | |
| Budweiser Select 55 | 12 oz (330ml) | 1.9 | |
| DAB Low Carb | 12 oz (330ml) | 2 | |
| Martens Low Carb | 12 oz (330ml) | 2.1 | |
| Miller 64 | 12 oz (330ml) | 2.4 | |
| Rolling Rock Green Light | 12 oz (330ml) | 2.4 | |
| Accel | 12 oz (330ml) | 2.4 | |
| Rinebecker Extra | 12 oz (330ml) | 2.5 | |
| Michelob Ultra | 12 oz (330ml) | 2.6 | |
| IC Light | 12 oz (330ml) | 2.8 | |
| Honey Almond Light | 12 oz (330ml) | 2.8 | |
| Carolina Light | 12 oz (330ml) | 3 | |
| Skinny Brands Lager | 12 oz (330ml) | 3 | |
| Budweiser Select | 12 oz (330ml) | 3.1 | |
| Beck's Premier Light | 12 oz (330ml) | 3.2 | |
| Miller Lite | 12 oz (330ml) | 3.2 | |
| Busch Lite | 12 oz (330ml) | 3.2 | |
| Natural Lite | 12 oz (330ml) | 3.2 | |
| Bitburger Lite | 12 oz (330ml) | 3.5 | |
| Michelob Ultra Amber | 12 oz (330ml) | 3.7 | |
| Miller Chill | 12 oz (330ml) | 4 | |
| Coors Light | 12 oz (330ml) | 5 | |
| Amstel Light | 12 oz (330ml) | 5 | |
| Keystone Light | 12 oz (330ml) | 5 | |
| Budweiser Light | 12 oz (330ml) | 6.6 | |
| Heineken Light | 12 oz (330ml) | 6.8 | |
| Yuengling Light | 12 oz (330ml) | 8.5 |
Cider Seltzer Chart
| Cider Seltzer | Serving Size | Net Carbs | |
|---|---|---|---|
| Truly Spiked | 12 oz (350ml) | 2 | |
| White Claw | 12 oz (350ml) | 2 | |
| Nauti Selzter | 12 oz (350ml) | 5 | |
| Spiked Selzter | 12 oz (350ml) | 5 |
Printable Keto Alcoholic Drinks Chart
Here's a printable complete keto alcoholic drinks list that you can keep on your phone or your fridge.
Download the PDF version here: KDY-Keto-Alcohol-List-rev1.pdf
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