A ketogenic diet is built on very limited amounts of carbs, often 20 to 50 grams (g) of net carbs per day. That is not a lot, and because alcohol is known for containing carbs, you might think that you can’t drink on a keto diet.
Having a drink every day is going to be too much while an occasional drink is okay. Alcohol, after all, is empty calories – and when it comes to maximising your nutrition on a keto diet, alcohol should be limited.
Dry White Wine
Varietals like sauvignon blanc, Italian pinot grigio, and pinot blanc are lower-carb options. All of these contain around 1 g of carbs per oz, or less. One 5-oz glass of sauvignon blanc, for instance, has 3 g of carbs, 0 g of fat, and 0.1 g of protein.
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Dry Red Wine
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 carbs, 0 g of fat, and 0.1 g of protein.
Champagne or Prosecco
Start popping bottles (responsibly). Champagne gets the go-ahead because it will have 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 champagne has 4 g of carbs, 0 g of fat, and 0 g of protein.
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Spirits don’t have carbs. Have 1 oz of your favorite hard liquor – vodka, tequila, rum, gin, or whiskey – and add a mixer like soda water or a flavoured 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 carbs, fat, and protein, for 97 calories. Note that alcohol has 7 calories per gram.
A standard mojito – made from rum, lime juice, mint, sugar, and soda water – contains just 5 g of net carbs (as well as 0 g fat and 0.2 g protein). It’ll account for a lot of carbs that day, but it is possible to fit one in on a day when you really want a mixed drink. But you can do even better with a twist on the mojito. Leave out the sugar, and add rum to muddled mint, soda water, and top with a lime twist.
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