Keto and Alcohol — Here’s What You Need to Know!
Hey, it’s Keto Jim.
I hope you’re having a fantastic day and I
really appreciate you spending a few minutes
One of the biggest questions people have when
it comes to the keto diet is, “Can I drink
alcohol while I’m on keto?”
It’s a question I get asked all the time and
it’s definitely something I wondered when
I first started on the keto diet almost 10
Over 80% of American’s drink alcohol, so if
this includes YOU then you probably have this
question, as well: Can you drink alcohol while
following a keto diet and STILL be successful?
That’s why I put together this video — to
answer the question once and for all: Are
keto and alcohol compatible?
Can you do both at the same time?
Keep watching this video because I’m going
to explain everything you need to know about
drinking alcohol on keto — exactly what
you can and what you absolutely must avoid
— so you can be super successful losing
weight on keto.
Oh, by the way — I have super popular Keto
Guide I’m giving away completely free on my
To get it, just click the link below in the
A couple of quick points before I begin, though:
First, I’m not going to argue the “rights”
and “wrongs” of drinking alcohol.
The majority of American’s drink alcohol,
so if you’re watching this video, odds are
you might indulge in an alcoholic beverage
I’m not here to shame you because I’m some
Is Alcohol the healthiest thing in the world?
But at the end of the day, if you’re of drinking
age, it’s your life and you decide whether
or not you want to drink alcohol — it’s
entirely up to you.
Also — sometimes we can set ourselves up
We decide we want to make a change and improve
ourselves, but we can overdo it — maybe
something like, I’m not only going to go on
keto, I’m also going to eat 100% organic,
I’m going to get up every day at 5:00 a.m.
and exercise and, on top of all that, I’m
going entirely give up on alcohol.
All of these things can be important, but
setting the bar that high for ourselves — especially
when starting a new diet — that we have
to be absolutely perfect is going to be tough.
And, by going to that extreme — we’re probably
setting ourselves up for failure.
So, while I’m a big fan of eating and living
as healthy as I can, I also know I’m not perfect.
I know situations are sometimes going to come
up that involve drinking and I’ll want to
join in the fun — within reason.
For me, it’s just unrealistic to say I’m 100%
giving up alcohol on keto.
That’s just setting myself up for failure.
So, I think it makes more sense to have a
plan for when those situations do come up
— so I know what I can do, and what I can’t
That way I either don’t completely blow up
my keto diet efforts or have to commit to
living like a monk and never having another
One final quick note — Just because we’re
discussing alcohol in this video, I’m absolutely
not encouraging anyone to drink.
And, if you’re under the legal drinking age,
you know you shouldn’t be drinking alcohol!
Alright, let’s get into it…
As you probably already know, the keto diet
gets its name from the word “ketosis,” which
is an adaptive state your body goes into when
To survive, your body switches from burning
carbohydrates for energy, to fats for energy.
This is a drastic metabolic change and is
exactly what makes the keto diet so effective.
When you’re on keto, your body continues along
in a state of ketosis until something “kicks”
it out, like if you consume too many carbohydrates
in a day.
But did you know that there are also certain
things you can consume that don’t knock you
OUT of ketosis but rather puts it temporarily
And alcohol is one of these unique things
which can put your ketosis on hold.
But what do I mean “puts ketosis on hold?”
Well, let’s look at what happens inside your
When you’re in ketosis, your liver is converting
fat into ketones for energy.
Since your body doesn’t have carbohydrates
for energy, it relies on these ketones as
a major energy source to keep you alive and
But when alcohol is entered into the equation,
something dramatic takes place!
By itself, alcohol is not very toxic and can
be easily processed by your body, however,
the byproducts of this process produces something
that is very toxic to your body.
I’m talking about a chemical compound called
Acetaldehyde is a poison and is, in fact,
a close relative of formaldehyde.
(Yes, formaldehyde, the same nasty-smelling
gas used in making building materials and
many household products.)
To avoid serious harm, or even death, your
body must deal with the acetaldehyde fast,
before it wreaks havoc on your body, so, it
converts it into acetic acid radicals, which
can then be converted into energy for your
body in the citric acid cycle.
Notice I just said the word, “energy?”
Yes, alcohol is an energy source — and it
turns out, a very readily available energy
The energy is so available, in fact, that
your body will actually prioritize alcohol
over fats and even carbohydrates, meaning
it will derive energy from the alcohol first,
before anything else.
To paint you an even clearer picture: let’s
assume you are in ketosis.
You’re out with your friends, it’s Saturday
night, and out of nowhere Karen suggests karaoke,
and next thing you know, you’re ordering shots
at the bar because you sure as hell won’t
get on stage without a little liquid confidence
That liquor enters your body at Mach 10 and
your body immediately begins processing it.
But in doing so, your body will temporarily
hit the “pause button” on ketosis until all
the alcohol is broken down and dealt with.
Only after all the alcohol has been processed
will your body switch back into ketosis.
Continue adding more alcohol into the equation,
and your body will just indefinitely postpone
ketosis until all the additional alcohol is
A good example I like to use to describe what’s
happening is this:
Imagine you’re a kid, and you’re playing a
game of street hockey with your friends.
The nets are set up on opposite sides of the
street with everyone skating in-between.
Here comes a car and wants to pass through.
Not one for picking fights with vehicles,
you and your friends pause your game of hockey,
letting the car go through.
Only when the car has completely passed through,
can you resume the hockey game again, uninterrupted.
In this scenario, you and your friends are
like ketones moving freely.
Together, you make up the game “hockey” which
is like the metabolic process of Ketosis.
The car is like alcohol and when it shows
up, the game must be put on pause until the
car is completely clear of the area, before
everyone can resume playing again.
Under normal circumstances, alcohol alone
will not kick you out of ketosis.
It just simply puts ketosis “on hold” — unlike
adding carbohydrates into the equation which
can completely knock you out of ketosis, causing
you to start all over again and setting your
weight loss goals back days or even weeks!!
So, it is possible to drink an alcoholic beverage
and only lose an hour of fat burning while
your body is processing the alcohol.
But again, the amount of time your ketosis
is on hold, will depend upon the amount of
alcohol you consumed.
After all, one glass of wine can have a much
different impact on your body than 5 or 6
So then, back to our original question — is
it possible to drink alcohol while on the
Well as you probably guessed already, the
answer is YES!
It is possible.
However, if your goal of following a keto
diet is to lose weight as quickly as possible,
you should know that drinking alcohol can
postpone ketosis, costing you valuable time.
Doing the two together just isn’t the most
efficient way to diet.
On the other hand, if you’re one of the majority
of Americans who enjoys alcohol from time-to-time,
it can be difficult to change too many habits
at the same time and still find success.
By following the keto diet, you’re already
making a major change to your daily habits.
If you feel that to enjoy yourself you need
a drink, don’t stress about it.
In regards to the keto diet, it’s not the
end of the world.
Now, before you march down to the local liquor
store, you should know that not all alcoholic
beverages are created equal.
Some drinks have additives, along with alcohol,
that can, in fact, kick you out of ketosis.
It isn’t the alcohol’s fault, but rather the
ingredients that are included with the alcohol
that are the culprits.
So, let’s take beer for example, which is
a combination of ingredients added during
the brewing process.
The final product, the product that you drink,
can be a combination of hops, grains, alcohol,
water, and even spices or berries for flavoring.
There is so much more going on in your glass
of beer than just alcohol — which is probably
why it tastes so good.
But because of all these additives, a standard
lager beer can have 150 to 200 calories in
a single bottle or can.
I’ve seen craft beers that have had nearly
300 calories in a single glass!
Not only that, but beers are absolutely loaded
I’m talking 10 — sometimes forty — grams
of carbohydrates in a single bottle or can.
That means having only one or two beers could
possibly kick your body out of ketosis.
Beer is probably the absolute worst alcoholic
beverage you can drink while trying to stay
on your keto diet.
All that wheat, rice, or barley is simply
not going to do you any favors in the weight
How about wine?
Wine is enjoyed by millions and often praised
as having life-extending benefits.
One day scientists are saying to drink a glass
every day, then the next they’re saying to
abstain from alcohol altogether.
The argument goes back-and-forth almost daily
it seems — and we’re not going to solve
it here — but how does wine fit within a
Wine is created from grapes, which yeast converts
A single glass of wine can have 140 to 170
calories, depending on the wine — and of
course there are thousands of varieties of
What about the carbohydrates in wine?
A typical glass of wine will contain around
4-6 grams of carbohydrates.
Not too bad compared to beer, which we just
So, you’re probably okay having a glass or
two of wine without having to worry if it’s
going to kick your body out of ketosis.
As long as you haven’t met your daily allowance
of carbohydrates already from other food and
drinks you’ve consumed.
Next, let’s look at vodka — maybe the favorite
liquor to have as shots or with mixers!
Vodka is basically water and ethanol a.k.a.
It’s pretty pure as far as additives go so
it’s going to be low-ish calorie.
A one ounce shot of vodka can contain 64 to
70 calories and usually doesn’t contain any
carbohydrates — again because it doesn’t
have many additives like wine or beer does.
It’s almost pure alcohol.
Vodka is usually a safe bet when it comes
to drinking on the keto diet.
One big caveat though: if you mix vodka with
fruit, soda, bloody Mary mix, etc., you’re
going to add a ton of additive calories and
possibly more carbohydrates and sugar.
So, be very careful how your mix your vodka
unless you want to end up with a drink that’s
a recipe for keto disaster.
I always say, when in doubt, stick to shots,
martinis, or mixes of water, diet tonic, or
Now, let’s look at another clear alcohol:
Personally, I’m a fan of gin because, in my
opinion, it has a more appealing flavor than
vodka, which it gets during the distillation
process from juniper berries.
Gin pairs nicely with an assortment of low-calorie
Its calorie content is roughly identical to
vodka, as is its carbohydrate content, which
If you want to mix a gin drink, follow the
same suggestions I gave you for vodka: stick
to shots, martinis, or mixes of water, diet
tonic, or diet soda and you shouldn’t have
a problem with getting kicked out of ketosis.
Now, let’s take a look at whiskey.
Even though its appearance is nothing like
vodka or gin, whiskey shares an almost identical
calorie count of 70 calories per shot and
Perhaps you’ve heard that if you’re trying
to lose weight, to stick with clear alcohol
options, such as vodka or gin.
But when you compare the nutritional information
of vodka and gin to whiskey, you’ll see there
is no evidence to back this advice.
There are no hidden carbohydrates in whiskey
— no sugars, no vitamins — nothing!
Like most forms of hard liquor, whiskey is
basically just ethanol alcohol with nutrition-less
coloring that it took on somewhere along the
Stick to mixing whiskey with diet coke or
drinking it on the rocks and you’ll have yourself
a relatively low-calorie drink without the
To recap, yes, if you want to drink alcohol
while on the keto diet it’s most likely not
going to be the ruin of your weight loss goals.
Alcohol will however, cause your body to pause
temporarily ketosis until all the alcohol
is processed, so it’s definitely not the most
effective way to lose weight, especially if
you’re looking to lose lots of fat in a short
amount of time.
Additionally, some alcohols can be made with
ingredients that can give them hidden carbohydrates
These are big no, no’s if you’re on any diet
and if you have enough of these types of drinks
in a single sitting, they can certainly kick
you completely out of ketosis, setting you
days or weeks behind.
I created this list, ranking “good” and “bad”
alcohol options, based on their likelihood
to disrupt your diet.
Oh, and if you want to learn more about keto
and alcohol, I have the super popular guide
that I’m giving away completely FREE on my
You can find the link below in the description
of this video.
Hopefully this video helped dispel some myths
and shed some light on your own keto journey!