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Cheers to Keto: A Practical Guide to Drinking Alcohol on a Keto Diet

Writer's picture: goodketogoodketo

Updated: 10 hours ago

Have you heard that you can’t drink alcohol on keto? That’s not entirely true. While alcohol can affect ketosis and your progress, you don’t have to give it up completely. With the right approach, you can still enjoy your favorite drinks while sticking to your low-carb lifestyle. This guide breaks down everything you need to know about drinking alcohol on keto, including how it affects your body, what to watch out for, and the best keto-friendly drinks to enjoy.

mojitos surrounded by limes and mint

How Alcohol Affects Your Body on Keto


Drinking alcohol while on keto is different from drinking on a standard diet. Here’s why:

  • Faster intoxication: Since your glycogen stores are depleted on keto, alcohol is processed differently. You may feel its effects much faster than usual.

  • Lower blood sugar levels: Alcohol can cause a temporary drop in blood sugar, which may lead to dizziness or fatigue—especially if you’re fasting or haven’t eaten.

  • Dehydration: Alcohol is a diuretic, meaning it causes your body to lose water and electrolytes. This can contribute to the dreaded “keto flu” symptoms.

  • Weight loss slowdown: Even if a drink has zero carbs, alcohol still contains empty calories. Your body prioritizes metabolizing alcohol over burning fat, which can temporarily slow weight loss.

While alcohol can be enjoyed on keto, moderation and hydration are key to minimizing its impact.


alcohol bottles on bar shelf

What to Keep in Mind When Drinking on Keto


If you want to enjoy alcohol without sabotaging your progress, here are some key tips:

1. Choose Low-Carb Alcoholic Beverages Not all drinks are created equal. Stick to options with minimal carbs:

  • Zero-carb spirits: Vodka, gin, rum, tequila, and whiskey are all carb-free.


  • Dry wines: Red or white dry wines (like pinot noir, cabernet sauvignon, or sauvignon blanc) usually have 2-4g of carbs per glass.

  • Low-carb beer: Look for brands that specifically offer low-carb options, such as Michelob Ultra or Corona Premier.

Avoid sugary cocktails, flavored liquors, and regular beer, which can have 10-30g of carbs per serving.

2. Calculate Net Carbs in Your Drinks

To stay within your daily carb limit, check nutrition labels or look up the carb content of your drinks. Subtract fiber and sugar alcohols from total carbs to determine net carbs.

3. Minimize the Negative Effects of Alcohol

  • Stay hydrated: Drink plenty of water before, during, and after consuming alcohol.

  • Eat before drinking: A low-carb, high-fat meal can help slow alcohol absorption and prevent blood sugar crashes.

  • Replenish electrolytes: Drinking depletes sodium, potassium, and magnesium—key nutrients on keto. Consider adding electrolyte supplements or drinking bone broth the next day.

4. Avoid Common Keto Pitfalls When Drinking

Alcohol lowers inhibitions, making it easier to snack on high-carb foods. Plan ahead by having keto-friendly snacks on hand. Also, pace yourself—keto lowers your alcohol tolerance, so you might not need as much to feel the effects.


three glasses of punch outside

Keto-Friendly Alcoholic Beverages


Low-Carb Beer

While most beers are high in carbs, some brands offer keto-friendly options with 3-5g of carbs per serving:


  • Michelob Ultra (2.6g carbs)

  • Corona Premier (2.6g carbs)

  • Bud Light Next (0g carbs)

Wine

Stick to dry wines, which have lower sugar content:

  • Red: Pinot noir, merlot, cabernet sauvignon (2-4g carbs per glass)

  • White: Sauvignon blanc, pinot grigio, chardonnay (2-4g carbs per glass)

Avoid sweet wines, dessert wines, and wine coolers, which are loaded with sugar.

Spirits & Cocktails

Spirits like vodka, gin, rum, tequila, and whiskey have zero carbs. Enjoy them straight, on the rocks, or with keto-friendly mixers like:

  • Soda water

  • Diet soda

  • Sugar-free energy drinks

  • Fresh lemon or lime juice

Avoid mixers like tonic water, juice, or regular soda, which add unnecessary sugar.moderation here is key.

spirit in glass with ice cubes

Keto-Friendly Cocktail Recipes


Keto Margarita

  • 2 oz tequila

  • 1 oz fresh lime juice

  • 1 tbsp keto-friendly sweetener (erythritol or stevia)

  • Ice

Shake ingredients and strain into a salt-rimmed glass. Garnish with a lime wedge.

Keto Mojito

  • 2 oz white rum

  • 1 oz fresh lime juice

  • Fresh mint leaves

  • 1 tbsp keto-friendly sweetener

  • Soda water

  • Ice

Muddle mint and sweetener, then add rum and lime juice. Top with soda water and ice.

Cucumber Cooler

  • 2 oz gin or vodka

  • Fresh cucumber slices

  • 1 tbsp keto-friendly sweetener

  • Soda water

  • Ice

Muddle cucumber and sweetener, add spirit and ice, then top with soda water.

couples laughing

Final Thoughts on the Ultimate Keto Alcohol Guide


Yes, you can drink alcohol on keto—but it requires some awareness and planning. Keep these key takeaways in mind:

  • Stick to low-carb options like dry wine, straight spirits, and keto-friendly mixers.

  • Moderation is key to avoid slowing weight loss or experiencing worse hangovers.

  • Stay hydrated and replenish electrolytes to minimize the effects of alcohol.

  • Watch out for high-carb temptations that come with drinking.

With the right approach, you can enjoy a drink or two while staying on track with your keto lifestyle. Cheers to making smarter choices!

Have a favorite keto-friendly drink? Share it in the comments below!

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