Sevi Rutgrink – Keto Coaching

Alcohol and keto

I get a lot of questions about alcohol on a keto lifestyle. Quite a few people worry about this particular issue for two reasons:

  • does alcohol have a negative effect on weight loss while on keto?
  • if the first is the case…can I never ever drink alcohol again then?

The bottom line about alcohol and keto

There is a general idea I would like to ingrain on you first. Alcohol on the whole is not socially mandatory, it is always a personal choice. Nobody should feel pressured to drink alcoholic beverages. It should be something you actually enjoy and not be used as a coping mechanism. As such it is always okay to just say no without an explanation as to why. And keto without alcohol is perfectly fine and normal to do, if not the best choice for your health.

Here are some basic facts to keep in mind if you want to consume alcohol while following a keto lifestyle:

  • alcohol is best avoided in the early stages of your keto lifestyle and/or till you are keto adapted;
  • anyone with a serious medical condition, for example involving kidneys or the liver, should avoid using alcohol or at least discuss it first with their general practitioner;
  • moderation is key, not just because any drinks you may have need to fit your macros, you will also need to be aware of addiction patterns cropping up;
  • your alcohol tolerance is significantly lower on keto, or simply put: you get drunk faster on less;
  • avoid all high sugar alcoholic beverages and stick with the lowest carb drinks (have a look here);
  • regular alcohol consumption may indeed result in slower weightloss and might even stop it altogether: the body will always prefer to use alcohol over bodyfat for energy. If you find this is the case for you stop drinking for a while or drink less to see if that helps;
  • try to avoid drinking alcohol with very large meals;
  • if you decide to not drink any alcohol, do not make the mistake to switch to (diet) sodas; instead stick to flat or sparkling water, infused water (click here for some lovely ideas), (green) tea or coffee.

To learn more about alcohol and keto have a read here, here and here