You can drink alcohol on keto — some drinks are low in carbs. But alcohol behaves a little differently on keto, so it's worth knowing the details.

Lower-carb choices

  • Dry spirits — vodka, whisky, gin, tequila, rum — have essentially no carbs on their own. Mix with soda water, or a diet/zero mixer, not juice or regular soda.
  • Dry wine — a glass of dry red or white is relatively low in carbs.
  • Dry / "brut" sparkling wine in small amounts.

Best to skip

  • Beer — often called "liquid bread," it's high in carbs.
  • Sweet cocktails, sugary mixers, and liqueurs — loaded with sugar.
  • Dessert and sweet wines.

A few honest cautions

  • Alcohol can slow fat burning. While your body is busy processing alcohol it deprioritises burning fat, so weight loss may stall for a bit (more on stalls).
  • You may get tipsy faster. Many people notice a lower tolerance on keto, so go slower than usual.
  • Watch your blood sugar. Alcohol can cause low blood sugar, especially on an empty stomach — this matters a lot if you have diabetes or take blood-sugar medication.
  • Calories still count. Even low-carb drinks add calories.

Drink in moderation, hydrate, and don't drink on an empty stomach. If you have a health condition or take medication, check with your doctor about alcohol.

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