Starting a new diet can be hard enough, but cutting out your favorite tipple? Well, that can push you right off the edge.
For the most part, yes it is! The main thing to look out for is what the net carbs of your wine are.
There are plenty of low or zero-carb wines out there, along with other forms of alcohol that you can drink whilst on a keto diet.
Some suggest that you should try to avoid alcohol as much as possible whilst doing keto for several reasons that we’ll get into in this article, though if you do choose to drink during your keto diet all is not lost!
It’s all about trying to stay within your designated carbohydrate limit for your day, so if you can make a glass or two of wine work for you at a dinner party or a night out, you won’t be ruining your ketosis or tumble back to square one in your diet.
Before we get into the best wines to drink on a keto diet, let’s have a look at what exactly keto is.
What Is Keto?
In a nutshell, keto is a high-fat low-carb diet that many people go on to lose weight and maintain a healthy lifestyle.
Based on the same principles as the Atkins diet and other popular weight-loss programs, keto’s main aim is to put you into ‘starvation mode’, otherwise known as ketosis, so that your body uses your fat deposits as energy rather than carbohydrates which are a more easily transferred energy source.
For your body to stay in this ‘fat burning’ phase, you need to keep your net carb intake throughout the day to as low as possible, usually around 20g or so.
This is usually where people start going wrong, as carbs are in most things, and without constant tracking, it can be very easy to go over your net carb limit and your body will go out of this ketosis stage.
Drinking and beverages are an easy way to drink carbs that you may not be aware of, and when you’re on a strict diet such as keto, you’ll probably want to save the few net carbs in your allowance that you do have for something that fills you up.
But do you have to give up all of your vices if you’re going keto? Giving up bread and pasta seems cruel enough. There’s good news!
There are many wines and alcoholic beverages that are low or even zero carb, meaning you won’t be wasting your precious carb allowance on drinks.
Can I Drink Alcohol On Keto And Still Lose Weight?
Yes, you can.
Though as with many diets and weight loss plans, some people suggest that you will still get the best results if you choose to opt out of alcohol during your weight loss phase.
According to an Atkin’s nutritionist, your liver can make ketones out of alcohol.
This means that your body can use the alcohol that you drink first as energy before it uses the excess fat in your body.
If you are drinking throughout your keto diet, the alcohol you consume will slow down your rate of progress.
However, if there’s no way you’re not going to have a drink once in a while, a low-carb option certainly won’t knock you out of ketosis completely.
What Wine Can I Drink On Keto?
Most wines are around 3-4 grams of carbs per glass. That means you can certainly include them in your daily carb count if you plan accordingly.
There are also types of wine that are specifically lower in carbs. These include:
- Champagne – usually around 2g carbs
- Dry wines – dryer wines typically are lower in carbs than their sweeter brethren.
- Usual Wines – This brand has a large array of zero-gram carb options, usually lower alcohol and on the dry side.
- Low alcohol wine – as alcohol in wines is formed from sugar, for the most part, your best bet is to go for a lower alcohol option for wine.
- Additive-free options – look for a wine that doesn’t have any additives, as this can be anything from sulfates to additional sugars, upping the carb content.
Top Tip: A great solution if you love to have a bevy in hand is to add a zero-carb mixer to your wine, opting for a fashionable wine cocktail or wine spritzer.
Simply mix half a glass of ice cold white wine or sparkling wine with light tonic water or sugar-free lemon soda with a heap of ice cubes and a slice of lemon.
Alcoholic Drinks To Avoid On Keto
Anything high in sugar is typically high in carbs.
One to seriously avoid is beer and hops-based drinks as they tend to be seriously high on the carb scale, though a light beer will usually be alright at roughly 3-4g carbs.
In terms of wines, you’ll want to avoid sweeter, thicker wines.
This usually includes most deep red wines which usually have a carb content of 4-5 carbs per glass.
Here are a few to avoid:
- Zinfandel, Syrah, and Grenache are all red wines with a higher carb content.
- Dessert wine – As the name would suggest, these are thicker, sweeter, and richer in carbs.
- Late-harvest wines- Grapes get more sugary as the harvest goes on, making the wine sweeter and syrupy. Avoid labeled late harvest Rieslings, or Pinot Grigios.
- Cheap mass-produced wines – These tend to be loaded with added sugars, and other additives.
Even if you are on a strict keto diet, there are plenty of low or zero-carb alcoholic beverages to choose from.
From low-carb wines, light beers, and spirits that you can mix with low-calorie tonics, there is plenty to choose from without breaking your ketosis.
Some people who are dieting recommend not drinking alcohol whatsoever, as it can slow down your body’s ability to burn the foods that you eat, and in general, it’s a good idea to stick to 1 or 2 drinks a day maximum for your health and wellbeing.