Below we will explain the reasons why it is not advisable to consume alcohol as part of a ketogenic diet. The risks are increasing.
Alcohol is a toxic substance that can be dangerous as part of the ketogenic diet, so it's best to avoid it altogether. Otherwise, adverse effects on the central nervous system could be felt over time.
It will also negatively affect other organs, such as the liver. Despite this, its use is now highly standardized, becoming the most popular drug. What are its harmful effects? Let's look at this in detail.
The danger of alcohol on the ketogenic diet
As part of the ketogenic diet, alcohol consumption becomes really dangerous, since it can increase the risk of suffering from a ketoacidosis situation. Hypoglycemia will also be more likely to develop since the poison is able to alter glucose homeostasis in the body
For these reasons, it should be avoided as much as possible, even if it is alcoholic beverages that do not contain carbohydrates inside. Similarly, keep in mind that alcohol provides a very large amount of empty calories.
These elements change the energy balance of the guideline, which can lead to unwanted fat gain. It is crucial to prevent the promotion of adipose tissue, otherwise chronic and complex pathologies could be experienced, as evidenced by research published in the journal Current Obesity Reports.
Similarly, alcohol consumption should be considered to increase diuresis, which can condition electrolyte balance in the body and cause a greater excretion of important minerals such as sodium.
It is advisable to avoid these losses so as not to suffer serious alterations such as hyponatremia. Thus, it is necessary to optimize hydration measures and avoid diuretic substances, especially in periods of heat.
Other dangers of alcohol
As we mentioned earlier, alcohol isn't just dangerous on the ketogenic diet. In this case, there are some additional side effects, but they are not the only ones. Because this element causes progressive degeneration of the function of the central nervous system.
According to a study published in the International Journal of Molecular Sciences, regular alcohol consumption can condition the development of pathologies such as Parkinson's disease.
The danger is even greater in the case of adolescents. High consumption of this toxin can affect neural connections and the number of cells that make up the central nervous system, hindering its functions.
To feel this damage, it is not necessary to reach a point of alcohol intoxication, but moderate consumption is enough. It should be noted, among other things, that the presence of this substance in the diet is one of the main risk factors for the development of liver-related problems.
Alcoholic cirrhosis can result from excessive consumption, but other types of inflammatory alterations will occur with moderate consumption. A survey published in the journal Annals of Hepatology confirms this.
Alternatives to Alcohol in the Ketogenic Diet
If you are looking for alternatives to reduce alcohol consumption, a good option may be sparkling water. Many people are refreshed and satisfied with this need to consume a soft drink, in this case without added sugars.
Sparkling water does not break ketosis and does not harm the body, as long as it is consumed in moderation. Only people who tend to experience pain or intestinal gas can be affected by this type of drink.
In any case, it is important to always check the labels. Sparkling water is not the same as soda. In the latter case, simple sugars are incorporated, which breaks the state of ketosis. It is a liquid that should be avoided as part of almost any diet.
Beware of alcohol consumption with the ketogenic diet
As you can see, alcohol is a dangerous and toxic substance for health that should be avoided. Especially in the context of the ketogenic diet, since it could lead to a series of associated complications.
The best thing to ensure a good state of hydration in these cases is mineral water. Thus, the maintenance of electrolyte balance is ensured without ketosis being affected. This becomes more important during periods of heat or during regular physical activity.
Most Keto-Friendly Hard Alcohols
The following unflavored strong liquors are all carb-free (and gluten-free!), meaning they're fully keto-compatible. But before you start mixing martinis with abandon, remember that 0 grams of carbs don't equal 0 calories! (A one-ounce serving of the spirits listed below is about 65 calories, and those are empty calories to boot.)
If you're considering drinking alcohol and want to manage your blood sugar and ketones, calculate your macros to account for your expected martini (or two); Ruled. Me sharing cheat sheets on their website gives you a good idea of the macro breakdown of many of your favorite adult drinks, saving you from guessing. You can also find a simple Keto syrup recipe and delicious cocktails.
- Vodka
- Rum
- Gin
- Tequila
- Whisky
Keto-Friendly Blenders
If you're familiar with the ketogenic diet, we probably don't need to tell you that the sweet and sour blend, tonic water, most juices, and other high-carb drinks aren't on the blender menu. But there are mixers that support your new lifestyle as well as the creativity of cocktails! We recommend skipping most sugar-free blenders and sodas, as they may contain additives and sugar alternatives that can drive you out of ketosis and aren't good for you. Try one of the following instead:
- Seltzer water, sparkling water, soda, or carbonated water
- Zevia (diet soda; they make so many flavors, they're sweetened with stevia, and they have no net carbs)
- Fresh lemon or lime juice (juice contains about 11 calories and 4 g of net carbs)
- Berries (keep an eye on calories and carbs)
- Homemade simple Keto syrup (In a ramekin or other small bowl, mix 2 tablespoons of granular Swerve or Lakanto 1:1 sweetener and 2 tablespoons of boiling water and stir until dissolved. Stir in 1 tablespoon of lemon juice; get a delicious recipe that uses it here)
Words of wine wisdom
Who doesn't like to relax with a good glass of wine? It's even more enjoyable when you can tinkle glasses knowing you're going to stay in ketosis.
While sweet wines (wines with lots of added grams of sugar - hello white zinfandel and dessert wines like Moscato!) Are high in carbs due to their sugar content, low-carb wines with no added sugar (i.e. dry wines) have only 0-1 carbohydrate per glass! On average, you'll release 2 to 4 grams of net carbs and 90 to 120 calories per 5 ounces.
Unfortunately, wine labels don't include nutritional information, so it can be difficult to determine which wines are lower in carbs. But there's one trick that helps: look for low-alcohol wines with less than 13 percent alcohol; There are many that will appeal to wine lovers, and all wine labels must state the percentage of alcohol!
In general, the lower the alcohol, the lower the carbohydrate and sugar content. Also, white wines tend to have a lower alcohol content than red wines, but be careful with wines like Rieslings and some sparkling wines, as they may taste dry, but contain residual sugar. Look for extra dry white wines and dry red wines. You can also consider making wine coolers by mixing dry white wine with one of the keto-compatible carbonated mixers above.