A ketogenic diet is inherently very low in carbohydrates - specifically 20 to 25 net carbs, or 50 total carbs, per day. Does that mean you need to say goodbye to your nightly wind-down glass of wine or happy-hour cocktail with coworkers? "You can drink alcohol on a keto diet," says April Murray, RDN, the founder of Orange County Nutrition Coaching in Costa Mesa, California. You’ll simply need to be more strategic with the type and number of beverages you reach for. Because the amount of carbs varies so much between hard liquor, Supraketo Keto Pills mixed drinks, beer, and wine, choosing the right one matters when it comes to keeping your body in ketosis, a state where you're burning fat for your primary fuel rather than carbohydrates. "Alcohol can be keto-friendly, but too much can slow down your weight loss progress," says Lauren Weiss, PhD, a keto nutritionist in La Jolla, California. "When you’re on a low-carb, high-fat diet, your liver metabolism changes because glycogen stores in your body have been depleted.
When you drink alcohol, your body may use the alcohol for energy instead of fat," Dr. Weiss says. If that happens too often, it can stall your progress. For general health guidelines, the Centers for Disease Control and Prevention (CDC) recommends adults drink alcohol moderately. That’s defined as one standard drink per day for women and two standard drinks per day for men. A standard drink is equivalent to 12 ounces (oz) of beer, 5 oz of wine, or 1.5 oz of liquor. If you’re drinking daily, you’ll need to stop that routine on keto. "While an occasional drink is okay, drinking daily may slow down the fat-burning process," says Weiss. Alcohol, after all, is empty calories - and when it comes to maximizing your nutrition on a Supraketo Keto Pills diet, Supraketo for Ketosis Weight Loss Formula alcohol should be limited. Below, find the best and worst alcoholic drinks to reach for on keto, along with their total and net carb amounts.
As a refresher, net carbs isn’t an official nutrient, but it can be handy to count them on low-carb diets, per the Atkins website. Varietals like sauvignon blanc, Italian pinot grigio, and pinot blanc are lower-carb options, says Weiss. "All of these contain around 1 gram (g) of carbs per oz, or less," she says. One 5 oz glass of sauvignon blanc, for instance, has 3 g of net and total carbs, 0 g of fat, and 0.1 g of protein, according to the U.S. Department of Agriculture (USDA). Weiss recommends a cabernet sauvignon, pinot noir, or merlot, which are drier varietals that offer fewer carbs per oz than sweeter red wines. One glass of cabernet sauvignon has 3.8 g of total and net carbs, 0 g of fat, and 0.1 g of protein. If you’re looking for a great brand, she likes Dry Farm Wines, a club that sources sugar-free and lower-alcohol wines from small farms.
Start popping corks (responsibly). Champagne gets the go-ahead from Weiss because it has less than 1 g of carbs per oz. Go for brut (rather than "extra dry" or "sweet"), which has a lower amount of carbs. A standard 5 oz glass of a California sparkling wine called Korbel Brut has 2 g of total and net carbs, 0 g of fat, and 0 g of protein. "If you are seeking a lower-carb alcoholic beverages, choosing a spirit over wine, beer, or cider will be a lower-carbohydrate option," says Olivia Wagner, RDN, an integrative dietitian-nutritionist. "Overall, the quantity will determine the total carb load, so it’s important to keep that in mind," she says. Have 1 oz of your favorite hard liquor - vodka, tequila, rum, Supraketo gin, or whiskey - and add a mixer like soda water or a flavored sparkling water (like LaCroix or Waterloo) for a drink with no calories, sugar, or carbohydrates.
For reference, one shot of tequila has 0 g each of total carbs and net carbs, fat, and protein, for 97 calories. A standard mojito - made from rum, lime juice, mint, sugar, and soda water - contains just 5 g of net carbs (5.51 g of total carbs, as well as 0 g fat and 0.2 g protein). It’ll account for a lot of your carb allotment, but it is possible to fit one in on a day when you really want a mixed drink. You can do even better with a twist on the mojito, says Wagner. Leave out the sugar, and add rum or tequila to muddled mint, soda water, and top with a lime twist. Sorry, but whether you like fancy IPAs, ales, or lagers, beer is out unless it’s brewed to be carb-free. A 12 oz can of Bud Light Next, for example, contains 0 carbs.