There are moments when the ketogenic diet feels more difficult than usual. For example, when you’re getting ready for a social gathering and you know alcohol will be served. You don’t want to be the only one holding a glass of sparkling water. You also don’t want to explain for the hundredth time why you “can’t just have one.”
Luckily, keto and alcohol don’t have to be enemies. You can enjoy a glass in good company without guilt and without being kicked out of ketosis. You just need to know what to choose, what to avoid, and how to drink smart.
In this post, I’ll share:
- How alcohol affects your body in ketosis
- Which drinks are more “keto-friendly”
- Tips for drinking without ruining your results
- And what I personally choose when I feel like more than just sparkling water
1. How alcohol affects your body in ketosis
Your body sees alcohol as a toxin – something it wants to eliminate immediately. And it does that at the expense of everything else, including fat burning. Here’s what that means in practice:
- Your liver pauses ketone production. It doesn’t turn off ketosis completely, but it temporarily stops turning fat into energy until the alcohol is cleared.
- You get tipsy faster. With low glycogen stores and no carb buffer, alcohol hits harder and faster on keto.
- Blood sugar drops more easily. Drinking on keto can sometimes lead to dizziness, fatigue, or even fainting – especially if you drink on an empty stomach.
- Fat burning is paused – but not lost forever. If you drink smart, your body will resume ketosis as soon as the alcohol is metabolized.
2. Which alcohols are keto-safe?
The safest choices – zero-carb spirits:
- Vodka (plain)
- Gin
- White rum (unsweetened)
- Tequila (100% agave)
- Whiskey (bourbon, rye, scotch – unsweetened)
Note: always double-check for flavored versions – they often contain sugar!
Dry wines – moderate carbs:
- Pinot Noir (my favorite – light, fruity, and surprisingly gentle on keto)
- Cabernet Sauvignon
- Merlot
- Sauvignon Blanc
- Pinot Grigio
- Brut Champagne / Dry Prosecco
Watch out for:
- Regular beer: Can be very high in carbs – up to 15g per bottle
- Low carb beers: Available, but always read the label
- Sweet liqueurs (e.g., Baileys, Malibu): Loaded with sugar
- Sugary cocktails (e.g., mojito with syrup): Often contain more sugar than dessert
3. Practical tips – how to drink and stay in keto
- Eat something before drinking. Never drink on an empty stomach – it helps avoid crashes and regrets.
- Keep it simple. Clean liquor + sparkling water + lime = classic and keto.
- Avoid pre-mixed cocktails. Even the “skinny” ones can be full of hidden sugars.
- Save it for special occasions. Alcohol slows down recovery and fat burning – not ideal daily.
4. Can you get kicked out of ketosis from alcohol?
Yes – but it depends on:
- How much you drink
- What kind of drink it is (sugar content)
- Your sensitivity and level of ketosis
Some people drop out of ketosis after a single sugary cocktail. Others can have a glass of dry wine and stay in. The key is to listen to your body and track what works for you.
5. My approach and choices
Personally – I’m not strict about it. If I feel like a glass of Pinot Noir while my beef is simmering in that same wine, I’ll have it. One glass goes into the pot… and the other? Into my hand. The key is quality over quantity. I choose things that are worth a momentary pause in fat burning – not something that tastes like a synthetic soda with regrets on top.
📌 Carb content chart – popular alcoholic drinks
(Click or scroll down to see the full infographic)
Final thoughts:
Keto doesn’t have to mean skipping life’s little pleasures – just enjoy them wisely.
The less sugar – the better. The simpler the drink – the safer. And always in moderation.
– with flavor, Pozi von Cuks
