The keto diet is now one of the most considered approaches to metabolic health and weight loss. It focuses on a moderate protein, high-fat, and very low-carb diet. Since carbohydrates are restricted, your body is led to enter the ketosis state, where it burns fat instead of glucose for fuel. With this in mind, many people wonder whether it is safe to drink alcohol while on keto. This is a fair concern as alcohol is a common component of social life, and its effects on ketosis are not always obvious.
This article will discuss the potential effects of alcohol on ketosis and the best drinks to consider when on keto. We will also provide practical tips on the risks to avoid and how to stay safe while drinking alcohol on keto.
However, if you or anyone you know is struggling with alcohol dependence, do not hesitate to contact us.
Can You Drink Alcohol on a Keto Diet?
A keto diet has specific rules required to keep the body in ketosis. As a result, the type of alcohol you take can either work with the rules or throw your progress off.
Understanding the Keto Diet Basics
The goal of a keto diet is to force your body into using ketone bodies, the fuel produced by the liver from stored fat, instead of glucose for fuel. Ideally, this plan requires you to deprive your body of carbohydrates, allowing about 20 to 50 grams of carbs daily. With this, the body only takes a few days to reach the state of ketosis.
Since the keto diet requires a lot of fat, you must eat about 165 grams of fat, 75 grams of protein, and 40 grams of carbs a day. However, the specific ratio of these components will depend on your specific needs.
How Alcohol Affects Ketosis and Fat Burning
The priorities of your body change when you drink alcohol on keto. This change can affect ketosis and the burning of fat in the body.
Alcohol Metabolism and Ketosis
First, since the keto diet focuses on low carbs, alcohol enters your bloodstream faster and goes to the liver, where it is metabolized. In the liver, alcohol is converted to acetaldehyde, then acetate. According to studies, the metabolism of alcohol blocks β‑oxidation of fatty acids, thus lowering the production of ketone and fat burning.
Moreover, your body will focus on utilizing acetate first before turning to ketone and other fats. This potentially slows the output of ketone, meaning the ketosis process will also be stalled temporarily until all the alcohol is eliminated and the liver resumes generating ketones.
Influence on Blood Sugar and Insulin Levels
Alcohol can also interfere with gluconeogenesis, meaning your liver will produce less glucose. As a result, your blood sugar may drop, especially if your glycogen stores are also low. A study based on diabetic mice revealed that alcohol-induced ketonemia lowered blood glucose and depleted hepatic glycogen in type 2 diabetic mice. If you fast before drinking alcohol, it may be more challenging to feel this effect.
Alcohol consumption can also affect insulin in your body. When you drink alcohol, the insulin in your body may react to the alcohol itself and the carbs you consume. This will potentially increase acetate production and marginally interfere with insulin-secretion signals. As a result, the oxidation will suffer, and glucose in your body will be pushed into storage.
Best Keto‑Friendly Alcoholic Drinks
Being on a keto diet does not mean you cannot drink alcohol completely. There are numerous low-carb alcoholic drinks that you can consider without interfering with the process. Some of these include:
Distilled Spirits (Zero‑Carb Liquors)
Pure forms of alcohol like rum, gin, tequila, whiskey, and vodka have zero carbs. You can combine them with low-carb mixers or drink them straight because your body will recognize them as alcohol only. These options are less likely to raise blood sugar or trigger insulin when you take them neat or diluted. However, ensure you read the labels carefully to ensure you do not take the sweetened versions, which might contain hidden sugars.
Low‑Carb Wines and Champagne
Dry wines also have low carb content. Red wine options like Merlot, Cabernet Sauvignon, and Pinot Noir contain about 2 to 3 grams of carbs per 5-oz. White wines like Chardonnay and Sauvignon Blanc contain almost the same amount.
Brut Nature champagne contains less than 1 gram of carbs per serving, while Brut contains less than 2 grams. These types of champagne avoid the sugars common in the sweeter versions. However, you must still check the labels to be certain.
Low‑Carb Beers and Hard Seltzers
Regular beers mostly contain high carbs, about 10 grams or above. However, lighter ones, such as Michelob Ultra (less than 2.6 grams), Miller (less than 2.4 grams), and Budweiser Select 55 (less than 1.9 grams) per serving, can be good options to consider.
Similarly, hard seltzers such as Henry’s, Truly, and White Claw also contain about 2 to 6 grams per can and can fit this category.
Practical Serving Tips
Type of Drink
Serving Size
Carb Content
Whiskey
1.5 oz
0
Tequila
1.5 oz
0
Vodka
1.5 oz
0
Gin
1.5 oz
0
Rum
1.5 oz
0
Light Beer
12 oz
2.63 to 5.90 grams
White wine
5 oz
3.90 grams
Red Wine
5 oz
3.92 grams
Bloody Mary
5 oz
5.70 grams
Flavored martini or cosmopolitan
3.3 oz
6.66 grams
Alcoholic Drinks to Avoid on Keto
Some alcoholic drinks contain high-carb content or sugars, which can interfere with the ketosis process. As a result, it is best to avoid them. These include:
High‑Carb Beers and Ciders
Most regular beers have about 10 to 15 grams of carbs per pint because they have residual sugars or malted grains. Real ales, porters, and stouts have over 20 grams of carbs per pint. Even pale lagers hit 12 to 13 grams of carbs per 12 oz. Ciders mostly have fruit sugars, so their carb content can even be higher, making them unsuitable for keto.
Sweet Wines and Dessert Wines
Wines with fruit flavors or residual sugars also contain 10 grams or above of carbs. Sweet Sangria, Moscato, Riesling, and everyday dessert wines like sherry and port have between 12 and 18 grams per 3 to 5 oz. Sweet white zinfandel or wine coolers usually range between 13 and 20 grams of carbs.
Sugary Cocktails and Mixed Drinks
Most cocktails contain sweet liqueurs, cola, syrup, fruit juice, or mixers that have sugar. For example, Piña coladas can hit 30 grams or more, while margaritas have about 13 grams of carbs. Further, most cocktails use sweetened spirits like Amaretto or schnapps, which can add between 10 and 15 grams of carbs per shot.
These amounts are typically high for a keto diet and may have negative impacts.
Practical Tips for Drinking Alcohol on Keto
Smart habits can help you stay safe should you decide to drink alcohol on keto. Here are crucial practical tips:
Moderation and Portion Control
Stick to a particular number of drinks to avoid overdoing it. For instance, 12 oz of light beers, 5 oz of wine, and 1.5 oz of spirits is a good amount to maintain. Remember, when you are on keto, your body processes alcohol faster, so even small amounts can have significant effects. Drinking less will reduce blood alcohol peaks and help the body recover faster. Therefore, stick to two standard drinks a day for men and one standard drink for women as required by the 2020-2025 Dietary Guidelines.
Hydration and Electrolytes
Alcohol leads to frequent urination and reduced vasopressin, meaning increased fluid loss from the body. Keto itself also causes your body to lose minerals and water, and this is why you need more hydration and electrolytes. Depriving your body of these will likely lead to heavier hangovers, cramps, and fatigue. To stay safer, have a full glass of water after every drink. Remember to add electrolytes or supplements containing magnesium, potassium, or sodium before sleep.
Meal Planning Around Alcohol Consumption
Avoid drinking on an empty stomach. A balanced keto meal before drinking alcohol will slow the absorption of alcohol and protect your blood sugar. Ensure your diet has healthy fats and moderate proteins for optimum results.
Similarly, space out your drinks to allow your liver enough time to metabolize alcohol without significantly affecting ketosis.
Potential Risks of Drinking Alcohol While on Keto
Certain risks are more likely when you drink alcohol on keto. They include:
Lowered Alcohol Tolerance
Keto depletes the glycogen in your liver, so your body will be unable to buffer alcohol as it used to. The alcohol you consume will therefore reach your bloodstream faster, and you will feel the effects more strongly, especially because you take low carbs. You will likely feel more intoxicated even when you take fewer drinks.
Increased Risk of Dehydration and Electrolyte Imbalance
The ketosis process also contributes to the loss of electrolytes and water from the body. Similarly, alcohol contributes to further fluid loss by increasing urination and suppressing vasopressin. Electrolyte imbalance is likely to cause muscle spasms and irregular heartbeat if it becomes serious. Low hydration will also have you feeling fatigued, dizzy, and struggling with recovery.
Possible Negative Impact on Weight Loss Goals
Aside from the debates around keto’s negative impacts on weight loss, adding alcohol may bring additional consequences. Alcohol does not supply the body with nutrients, but calories. This means it may stall the burning of fats and low weight loss or cause plateaus. The energy from alcohol may also accumulate with time and halt your deficit. Continued drinking will eventually erode your keto progress, especially if you do not track your calorie intake.
Risk of Alcoholic Ketoacidosis (AKA)
Heavy drinking with poor nutrition or fasting may lead to alcoholic ketoacidosis. This is a condition that causes harmful high levels of ketone and metabolic acidosis. If you develop it, you may feel rapid breathing, confusion, vomiting, and nausea. Alcoholic ketoacidosis can develop within three days of heavy drinking and starvation. It is rare but serious and requires immediate medical attention.
Signs You Should Reduce or Avoid Alcohol on Keto
If you have been drinking alcohol while on keto, certain signs can tell you if the alcohol is causing problems. These signs include:
Weight Loss Plateaus or Weight Gain
Keto is always aimed at weight loss. Therefore, if you notice that you are gaining weight or your weight loss has stalled, it could potentially be the alcohol. Alcohol has empty calories, and its metabolism slows fat burning. You might find that cutting out alcohol may break the plateau and help you lose weight again. The best way to note if alcohol is the problem is to track your weight loss and alcohol intake.
Increased Keto Flu Symptoms or Energy Fluctuations
If you have the keto flu, alcohol may worsen it. Your energy may also dip. This is because alcohol contributes to the loss of electrolytes and fluids from the body and also lowers blood sugar. Therefore, symptoms like cramps, headache, and fatigue may worsen. Skipping meals or having poor food choices because of the effects of alcohol may also lead to energy fluctuations in the body.
Greater Intoxication or Hangover Sensitivity
Drinking alcohol on keto means the alcohol is absorbed faster, and you feel its effects quickly. The hangovers may also be heavier than usual, especially if you engage in heavy or binge drinking.
Persistent Poor Sleep or Mood After Drinking
Alcohol interferes with sleep physiology and recovery. This may even be worse if your keto is causing stress. As a result, you will likely feel fatigued the next day, restless, or experience mood swings after a drink. If you feel these signs, it may be better to skip drinking until your body feels stable.
Enjoy Keto-Friendly Drinking with Nirvana’s Guidance
It is possible to stay on track with keto while enjoying a drink or two. At Nirvana Recovery, we offer guidance and practical tips to make this achievable. Whether you are looking at creating meal plans, recovering from a night out, or you are simply unsure about whether to drink when on keto, our resources offer invaluable insights to help you make informed decisions.
However, remember to always measure your drink, read the labels, and reach out if you think your drinking is getting out of hand. We have an intensive outpatient program for substance abuse in Phoenix that can help you with personalized alcohol addiction treatment and help you through sustained recovery. Contact us today to learn more about our services.
Frequently Asked Questions (FAQs)
Does alcohol affect nutrient absorption on keto?
Alcohol can affect the absorption of crucial nutrients like B1 (thiamine), B12, and folate. These nutrients are already low during keto, and therefore, heavy drinking may worsen their deficiencies and cause problems.
Can alcohol impact gut health while on keto?
Alcohol is linked to inflammation of the gut and other digestive issues because it reduces beneficial bacteria and increases gut permeability. This can reduce the efficacy of keto because it relies on proper gut health for digestion.
Is fasting before drinking alcohol safe on keto?
You should never drink on an empty stomach, especially if you are fasting. This can increase intoxication and lower blood sugar. If you are on keto, the glycogen in your liver will likely be depleted, and you will experience dizziness, nausea, and even fainting.
Can alcohol increase cravings for carbs or sugar on keto?
Alcohol impairs judgment and lowers inhibitions, which likely triggers intense cravings for carbs, especially at night. The effect of alcohol on ghrelin, the hunger hormone, and the reduced glucose levels can also contribute to these cravings.
Drinking Alcohol on Keto
Published On August 24, 2025
Table of Contents
The keto diet is now one of the most considered approaches to metabolic health and weight loss. It focuses on a moderate protein, high-fat, and very low-carb diet. Since carbohydrates are restricted, your body is led to enter the ketosis state, where it burns fat instead of glucose for fuel. With this in mind, many people wonder whether it is safe to drink alcohol while on keto. This is a fair concern as alcohol is a common component of social life, and its effects on ketosis are not always obvious.
This article will discuss the potential effects of alcohol on ketosis and the best drinks to consider when on keto. We will also provide practical tips on the risks to avoid and how to stay safe while drinking alcohol on keto.
However, if you or anyone you know is struggling with alcohol dependence, do not hesitate to contact us.
Can You Drink Alcohol on a Keto Diet?
A keto diet has specific rules required to keep the body in ketosis. As a result, the type of alcohol you take can either work with the rules or throw your progress off.
Understanding the Keto Diet Basics
The goal of a keto diet is to force your body into using ketone bodies, the fuel produced by the liver from stored fat, instead of glucose for fuel. Ideally, this plan requires you to deprive your body of carbohydrates, allowing about 20 to 50 grams of carbs daily. With this, the body only takes a few days to reach the state of ketosis.
Since the keto diet requires a lot of fat, you must eat about 165 grams of fat, 75 grams of protein, and 40 grams of carbs a day. However, the specific ratio of these components will depend on your specific needs.
How Alcohol Affects Ketosis and Fat Burning
The priorities of your body change when you drink alcohol on keto. This change can affect ketosis and the burning of fat in the body.
Alcohol Metabolism and Ketosis
First, since the keto diet focuses on low carbs, alcohol enters your bloodstream faster and goes to the liver, where it is metabolized. In the liver, alcohol is converted to acetaldehyde, then acetate. According to studies, the metabolism of alcohol blocks β‑oxidation of fatty acids, thus lowering the production of ketone and fat burning.
Moreover, your body will focus on utilizing acetate first before turning to ketone and other fats. This potentially slows the output of ketone, meaning the ketosis process will also be stalled temporarily until all the alcohol is eliminated and the liver resumes generating ketones.
Influence on Blood Sugar and Insulin Levels
Alcohol can also interfere with gluconeogenesis, meaning your liver will produce less glucose. As a result, your blood sugar may drop, especially if your glycogen stores are also low. A study based on diabetic mice revealed that alcohol-induced ketonemia lowered blood glucose and depleted hepatic glycogen in type 2 diabetic mice. If you fast before drinking alcohol, it may be more challenging to feel this effect.
Alcohol consumption can also affect insulin in your body. When you drink alcohol, the insulin in your body may react to the alcohol itself and the carbs you consume. This will potentially increase acetate production and marginally interfere with insulin-secretion signals. As a result, the oxidation will suffer, and glucose in your body will be pushed into storage.
Best Keto‑Friendly Alcoholic Drinks
Being on a keto diet does not mean you cannot drink alcohol completely. There are numerous low-carb alcoholic drinks that you can consider without interfering with the process. Some of these include:
Distilled Spirits (Zero‑Carb Liquors)
Pure forms of alcohol like rum, gin, tequila, whiskey, and vodka have zero carbs. You can combine them with low-carb mixers or drink them straight because your body will recognize them as alcohol only. These options are less likely to raise blood sugar or trigger insulin when you take them neat or diluted. However, ensure you read the labels carefully to ensure you do not take the sweetened versions, which might contain hidden sugars.
Low‑Carb Wines and Champagne
Dry wines also have low carb content. Red wine options like Merlot, Cabernet Sauvignon, and Pinot Noir contain about 2 to 3 grams of carbs per 5-oz. White wines like Chardonnay and Sauvignon Blanc contain almost the same amount.
Brut Nature champagne contains less than 1 gram of carbs per serving, while Brut contains less than 2 grams. These types of champagne avoid the sugars common in the sweeter versions. However, you must still check the labels to be certain.
Low‑Carb Beers and Hard Seltzers
Regular beers mostly contain high carbs, about 10 grams or above. However, lighter ones, such as Michelob Ultra (less than 2.6 grams), Miller (less than 2.4 grams), and Budweiser Select 55 (less than 1.9 grams) per serving, can be good options to consider.
Similarly, hard seltzers such as Henry’s, Truly, and White Claw also contain about 2 to 6 grams per can and can fit this category.
Practical Serving Tips
Alcoholic Drinks to Avoid on Keto
Some alcoholic drinks contain high-carb content or sugars, which can interfere with the ketosis process. As a result, it is best to avoid them. These include:
High‑Carb Beers and Ciders
Most regular beers have about 10 to 15 grams of carbs per pint because they have residual sugars or malted grains. Real ales, porters, and stouts have over 20 grams of carbs per pint. Even pale lagers hit 12 to 13 grams of carbs per 12 oz. Ciders mostly have fruit sugars, so their carb content can even be higher, making them unsuitable for keto.
Sweet Wines and Dessert Wines
Wines with fruit flavors or residual sugars also contain 10 grams or above of carbs. Sweet Sangria, Moscato, Riesling, and everyday dessert wines like sherry and port have between 12 and 18 grams per 3 to 5 oz. Sweet white zinfandel or wine coolers usually range between 13 and 20 grams of carbs.
Sugary Cocktails and Mixed Drinks
Most cocktails contain sweet liqueurs, cola, syrup, fruit juice, or mixers that have sugar. For example, Piña coladas can hit 30 grams or more, while margaritas have about 13 grams of carbs. Further, most cocktails use sweetened spirits like Amaretto or schnapps, which can add between 10 and 15 grams of carbs per shot.
These amounts are typically high for a keto diet and may have negative impacts.
Practical Tips for Drinking Alcohol on Keto
Smart habits can help you stay safe should you decide to drink alcohol on keto. Here are crucial practical tips:
Moderation and Portion Control
Stick to a particular number of drinks to avoid overdoing it. For instance, 12 oz of light beers, 5 oz of wine, and 1.5 oz of spirits is a good amount to maintain. Remember, when you are on keto, your body processes alcohol faster, so even small amounts can have significant effects. Drinking less will reduce blood alcohol peaks and help the body recover faster. Therefore, stick to two standard drinks a day for men and one standard drink for women as required by the 2020-2025 Dietary Guidelines.
Hydration and Electrolytes
Alcohol leads to frequent urination and reduced vasopressin, meaning increased fluid loss from the body. Keto itself also causes your body to lose minerals and water, and this is why you need more hydration and electrolytes. Depriving your body of these will likely lead to heavier hangovers, cramps, and fatigue. To stay safer, have a full glass of water after every drink. Remember to add electrolytes or supplements containing magnesium, potassium, or sodium before sleep.
Meal Planning Around Alcohol Consumption
Avoid drinking on an empty stomach. A balanced keto meal before drinking alcohol will slow the absorption of alcohol and protect your blood sugar. Ensure your diet has healthy fats and moderate proteins for optimum results.
Similarly, space out your drinks to allow your liver enough time to metabolize alcohol without significantly affecting ketosis.
Potential Risks of Drinking Alcohol While on Keto
Certain risks are more likely when you drink alcohol on keto. They include:
Lowered Alcohol Tolerance
Keto depletes the glycogen in your liver, so your body will be unable to buffer alcohol as it used to. The alcohol you consume will therefore reach your bloodstream faster, and you will feel the effects more strongly, especially because you take low carbs. You will likely feel more intoxicated even when you take fewer drinks.
Increased Risk of Dehydration and Electrolyte Imbalance
The ketosis process also contributes to the loss of electrolytes and water from the body. Similarly, alcohol contributes to further fluid loss by increasing urination and suppressing vasopressin. Electrolyte imbalance is likely to cause muscle spasms and irregular heartbeat if it becomes serious. Low hydration will also have you feeling fatigued, dizzy, and struggling with recovery.
Possible Negative Impact on Weight Loss Goals
Aside from the debates around keto’s negative impacts on weight loss, adding alcohol may bring additional consequences. Alcohol does not supply the body with nutrients, but calories. This means it may stall the burning of fats and low weight loss or cause plateaus. The energy from alcohol may also accumulate with time and halt your deficit. Continued drinking will eventually erode your keto progress, especially if you do not track your calorie intake.
Risk of Alcoholic Ketoacidosis (AKA)
Heavy drinking with poor nutrition or fasting may lead to alcoholic ketoacidosis. This is a condition that causes harmful high levels of ketone and metabolic acidosis. If you develop it, you may feel rapid breathing, confusion, vomiting, and nausea. Alcoholic ketoacidosis can develop within three days of heavy drinking and starvation. It is rare but serious and requires immediate medical attention.
Signs You Should Reduce or Avoid Alcohol on Keto
If you have been drinking alcohol while on keto, certain signs can tell you if the alcohol is causing problems. These signs include:
Weight Loss Plateaus or Weight Gain
Keto is always aimed at weight loss. Therefore, if you notice that you are gaining weight or your weight loss has stalled, it could potentially be the alcohol. Alcohol has empty calories, and its metabolism slows fat burning. You might find that cutting out alcohol may break the plateau and help you lose weight again. The best way to note if alcohol is the problem is to track your weight loss and alcohol intake.
Increased Keto Flu Symptoms or Energy Fluctuations
If you have the keto flu, alcohol may worsen it. Your energy may also dip. This is because alcohol contributes to the loss of electrolytes and fluids from the body and also lowers blood sugar. Therefore, symptoms like cramps, headache, and fatigue may worsen. Skipping meals or having poor food choices because of the effects of alcohol may also lead to energy fluctuations in the body.
Greater Intoxication or Hangover Sensitivity
Drinking alcohol on keto means the alcohol is absorbed faster, and you feel its effects quickly. The hangovers may also be heavier than usual, especially if you engage in heavy or binge drinking.
Persistent Poor Sleep or Mood After Drinking
Alcohol interferes with sleep physiology and recovery. This may even be worse if your keto is causing stress. As a result, you will likely feel fatigued the next day, restless, or experience mood swings after a drink. If you feel these signs, it may be better to skip drinking until your body feels stable.
Enjoy Keto-Friendly Drinking with Nirvana’s Guidance
It is possible to stay on track with keto while enjoying a drink or two. At Nirvana Recovery, we offer guidance and practical tips to make this achievable. Whether you are looking at creating meal plans, recovering from a night out, or you are simply unsure about whether to drink when on keto, our resources offer invaluable insights to help you make informed decisions.
However, remember to always measure your drink, read the labels, and reach out if you think your drinking is getting out of hand. We have an intensive outpatient program for substance abuse in Phoenix that can help you with personalized alcohol addiction treatment and help you through sustained recovery. Contact us today to learn more about our services.
Frequently Asked Questions (FAQs)
Alcohol can affect the absorption of crucial nutrients like B1 (thiamine), B12, and folate. These nutrients are already low during keto, and therefore, heavy drinking may worsen their deficiencies and cause problems.
Alcohol is linked to inflammation of the gut and other digestive issues because it reduces beneficial bacteria and increases gut permeability. This can reduce the efficacy of keto because it relies on proper gut health for digestion.
You should never drink on an empty stomach, especially if you are fasting. This can increase intoxication and lower blood sugar. If you are on keto, the glycogen in your liver will likely be depleted, and you will experience dizziness, nausea, and even fainting.
Alcohol impairs judgment and lowers inhibitions, which likely triggers intense cravings for carbs, especially at night. The effect of alcohol on ghrelin, the hunger hormone, and the reduced glucose levels can also contribute to these cravings.