June 5, 2019

How to drink alcohol on Keto

Let’s face it, when you’ve had a heavy night on the wine, waking up with the thirst of a camel and the hunger of an alley cat can have you craving the beige! And by beige I mean bread, fries, chips, hamburgers, Doritos, Pizza or basically anything that’s not good for you 😆 Throw Keto in the mix and it can make for one long ass day 💩

Alcohol consumption is a hot topic on the Keto diet. Keto is one of the only diets in which it’s actually possible to consume alcohol, and while it may slow down progress and lower your tolerance, it certainly can be enjoyed in moderation so long as the drinks are sugar free! The problem I find with drinking on keto is the cravings I get as soon as I have a glass. I immediately want little nibbles to snack on like Pringles and tortilla chips NOT cubes of cheese or pepperoni! As for the day after, well let’s just say it ain’t easy 😱

So what do you do? Avoid alcohol? Avoid keto? Suffer all day? Well, thankfully with a little prep and a few helpful tips it is possible to enjoy alcohol on keto. If this sounds like something you might be interested in, then read on!

First Things First ❗ 

If you are deep in keto, ketosis will stop while you are drinking alcohol. Your body will burn the alcohol for energy first and then will resume normal fat burning service once the alcohol is gone. You will also absorb alcohol a lot faster due to the lack of glycogen in your body. This also means you’re a ridiculously cheap drunk.

Eat a Meal before drinks ❗

Under no circumstance attempt to drink alcohol in keto in an empty stomach. Eating a well balanced meal of fats and protein will help slow down the effects of alcohol in the body and will also help you feel better the next day.

Moderation- follow a ‘1 drink Max’ limit ❗


A glass of 🍷 with dinner is perfectly acceptable and can be enjoyed as part of a healthy keto lifestyle. The occasional glass of vino shared with a friend or partner is crucial for relaxation and for enjoying life! A bottle of vodka on a Saturday night is not going to work on Keto.  My tip to enjoy alcohol on keto is to buy the a small bottle of dry white wine and mix it with some diet Sprite. That way, you still get the alcohol taste but you’re only consuming one drink.

Watch the Calories ❗

Keto Hangover

Yes, keto is all about counting carbs but this doesn’t mean you should forget about the calories. You still need to be in a caloric deficit for keto to work so it’s best to stick to low calorie beers or vodka and diet sodas. A glass of prosecco is my personal favourite at just 4g of carbs and 100 calories, it’s the perfect evening treat!

Choose the right drinks ❗


You want to avoid sugar and any drinks that are high in carbs so as to not un-do all your hard work. Vodka, Gin, Whiskey, Scotch and Tequila are all zero carb drinks.

A few keto-friendly, dry (brut) white wines include:

✔ Sauvignon blanc (0.6g carbs per ounce)

✔ Pinot blanc: (0.57g carbs per ounce)

✔ Italian pinot grigio (0.6g carbs per ounce)

A few keto-friendly, dry red wines include:

✔ Cabernet sauvignon (0.75g carbs per ounce)

✔ Pinot noir (0.68g carbs per ounce)

✔ Merlot (0.74g carbs per ounce)

Be prepared ❗


I have certainly learned this the hard way in the past year. Bottom line, you need a fridge full of low carb meals and snacks that are ready to eat at a moments notice. We all know too well how much the body craves junk when in the midst of a regular hangover. Those carbs are crucial for repairing the damage done by all the alcohol. You need to mimic those type of carbs as best as possible so as to trick your body and mind into feeling better. Check out these 6 Keto Breakfast Hangover Foods to keep you right!

Cream Cheese Pancakes (I breath I’m Hungry)

Keto Breakfast Quesadilla (Ketonab)

Ham and Swiss Crepes (Low Carb Maven)

Keto French Toast Sticks (Ketonab)

Breakfast Waffles (Wholesome Yum)

Bagels (Peace Love and Low Carb)


The takeaway here is that knowledge is power and it is possible to enjoy alcohol on keto. And remember, don’t over-do it and always have some low carb breakfast treats ready in the fridge! 🍹🍹🍹🍹🍹🍹


Thanks for reading

Natasha 😍