The ketogenic diet helps you to lose weight without losing muscle mass and filling you with energy, that's, converting your own body into a fat burning machine by using fat reserves as an energy source in the form of ketones. This is called ketosis.
This can be translated as a zero sugar diet, consequently zero alcohol.
CAN I DRINK ALCOHOL ON THE KETOGENIC DIET?
The most accurate answer is NO, you should not drink alcohol while you are following a ketogenic program.
Alcohol is a substance produced by the fermentation of sugar derived from fruits, wheat or barley that affects the burning of fat in our body.
Therefore, after all the effort you have made to enter ketosis, which is that process of burning fat accumulated in the body and fat we are ingesting during the ketogenic diet, just one glass is enough to interrupt the metabolic situation that is occurring within you.
In addition, under the influence of alcohol you may lose control of your diet and no longer mind consuming any type of food, even if it is not compatible with the keto or keto diet.
DO I GET KETOSIS FROM CONSUMING ALCOHOL?
There are several factors to consider before drinking alcohol during a ketogenic or nonketogenic weight loss diet.
The first thing is to estimate the caloric value of these drinks, as a general rule every gram of an alcoholic beverage is 7 calories, almost equal to the fats that provide 9 per gram.
On the other hand, women are more likely to emerge from ketosis than men, even if they are of the same weight.
I mean, yes, you will get out of ketosis.
Your body will try to metabolize the alcohol you are ingesting, thus disrupting the metabolization of other nutrients such as fats and proteins. Therefore, it will not burn fat and ketosis is interrupted; also do not forget to add the amount of carbohydrates contained in that drink.
I mean that if you drink a drink containing sugar or drink a lot of alcohol you will get out of ketosis, since the process of burning fat is interrupted.
It's also important to keep in mind that being in ketosis will make any alcoholic beverage work faster no matter what your alcohol tolerance is.
BACK INTO KETOSIS
After the body has discarded the alcohol ingested and therefore has emerged from ketosis, it may only take you a day, even hours, to get back. However, just as there are people for whom this return is easy and quick, for others it will be a slower process and will take several days to recover the lost state.
To help you in this process I recommend:
- That you enter fully again in the ketogenic diet.
- Fasting
The time of fasting will depend on each person, that is, until you enter ketosis, but without neglecting your health.
RECOMMENDED DRINKS IF YOU ARE ON A KETO DIET
Alcohol is a cellular toxin that does not provide you with any nutrient, however it does fill you with empty calories, hence the recommendation is not to consume alcohol. However, we all know how difficult it is not to have a single drink if you have to attend a social gathering, a working lunch or an after office.
Well, here are some recommendations on alcoholic beverages:
Forget all sweet drinks, for example cocktails are totally forbidden as well as wines, especially sweets, and of course all drinks that contain sugar (carbohydrate) in their preparation.
Intercalate each drink you consume with a glass of water, in addition to reducing the amount of alcohol you are drinking will prevent dehydration.
If possible drink pure vodka, without flavors, because those that have flavor also have added sugar.
Another option is high quality whisky. The higher the quality of the whisky, the less sugar added.
Gin should be consumed in small quantities and avoid completely those that have flavors.
Tequila, as well as whisky, must be of very good quality and of course without flavors.
You must also consider what you add to your drink to accompany it, I advance you that the only thing allowed is ice, soda or lemon.
If you're a wine lover and can't give them up even if you're on a weight-loss plan, you should choose a dry wine that contains no sugar or sweeteners. You can only drink one glass.
This is just a sample of what can be consumed, as opinions do not always coincide on what drinks are allowed during the ketogenic diet, in any case, some of the followers of this diet insist that you can drink, but in very moderate amounts.
Considering that alcohol is a social disinhibitor, as I said, it is very possible that you start to ignore your keto program and eat what you shouldn't, then you have to be very strong not to alter your ketogenic regime.
Remember that it is best NOT to consume alcoholic beverages if you are looking to lose weight, because these drinks are very caloric and do not provide any nutrients, but if you can not avoid it, keep in mind the importance of being very moderate in consumption whatever drink you decide to take.
HOW MANY DRINKS CAN I HAVE ON KETO DIET?
This will basically depend on your tolerance for alcoholic beverages. Most experts recommend one drink for women and two for men, because men tolerate alcohol intake a little more than women.
If you're one of those people who can't control themselves once they start drinking, it's best to try to avoid it.
On the other hand, if you are looking to lose weight, it is best not to drink any alcoholic beverages, at least while you reach your nutritional goal.
Similarly, if you have fatty liver whether or not from alcohol consumption, the suggestion is to avoid alcoholic beverages.
As for the exact number of drinks you can have, the best answer is moderation.
WILL THE KETOGENIC DIET HELP ME TO STOP DRINKING?
The truth is that there are no scientific studies that corroborate a claim about the positive influence of the ketogenic diet on those who have given up drinking liquor.
However, there are numerous followers of this form of diet who claim that the ketogenic diet helped them to control their craving for alcohol.
These people leave their testimonies in different blogs stating how the ketogenic diet helped them to reduce their anxiety about sugar and alcohol.
The keto diet has diminished the impulse and the need to drink of many people, perhaps this is possible because the ketogenic diet balances the fluctuations of sugar in the blood.
ALCOHOL AFFECTS THE KETOGENIC DIET
Following a ketogenic diet is quite complicated and hard in itself, dealing with social demands can make the process even more difficult. Alcohol consumption is part of everyone's social life, which is why you should be very clear about your priorities when it comes to circumventing all the temptations that will be presented as saboteurs of your program.
Alcoholic beverages are one of those saboteurs, most contain large amounts of carbohydrate or are high in calories, in any case if you are following a ketogenic diet you run the risk of coming out of ketosis, interrupting all the progress you have obtained.
That's why it's best to refrain from drinking alcoholic beverages; but if you can't avoid it, consume those that don't contain carbohydrates, although they do contain a lot of calories, like the ones I pointed out to you (vodka, whiskey, gin, tequila) in moderation.