Can I drink alcohol?

Can I drink alcohol?

YES you can!!  Just don’t GUZZLE the stuff and choose wisely!! You don’t want to ruin all your hard work, wake up with a banging head the next day and crave chips, lasagne, pizza and other VERY non Keto Friendly Foods!!!  

There are many low-carb options out there for those 'low-carbers’ who like an alcoholic beverage. As with everything, moderation is key. Heavy drinking isn’t a good idea for anyone, but having a few carb-conscious tipples occasionally won’t hurt.  And even better, some of the drinks below are actually carb-free!

Let’s hone in on a few tips to help you celebrate your hard work without ruining it!

Choose Your Tipple Wisely!!

Spirit & Mixer

Distilled spirits such as Vodka, Gin and Whisky are typical ‘go-to’s’ for many ‘low carbers’, but be careful what you have with it!  Have you now heard people refer to full sugar drinks as ‘full fat’?  Eg the red can of coke is the ‘full fat’ option instead of Diet Coke?  Makes me laugh.....If only it was full fat instead of full of sugar then we’d be championing it!

ketogenic lifestyle alcohol mixers

Ok, now for some zero carb mixers.  The key is to avoid anything with sugar, INCLUDING fruit juice.

Try one of these;

  • Club soda
  • Sparkling water (splash of fresh lemon or lime)
  • Diet tonic water
  • Diet soda (eg diet Coke, diet Sprite, diet ginger ale)
  • Zero carb flavoured water


ketogennic lifestyle cocktails

The three components of a cocktail:

  1. Alcohol
  2. Mixer
  3. Sweetener

We have highlighted the best Alcohol and Low Carb Mixers.  

Now for the Sweetener.  

This is always a controversial subject with low-carbers!  There aren’t many choices when it comes to ZERO carb sweeteners.  The key is to choose the liquid options such as these:

  • Sugar free syrup
  • Liquid Stevia


Fruity cocktails, they are packed full of sugar. I've witnessed with my own eyes, bar staff adding refined white sugar! Euh! If you prefer a sweeter cocktail then best prepare it yourself …and use sugar free alternatives.

Here are a few of our Low Carb YUMMY favourites:

Basic cocktails:

  • Gin and Diet Tonic with ice and a slice of fresh lemon/lime.
  • Rum and Diet Coke
  • Whiskey and Diet Ssoda.

Let's get fancy:

KETO MOJITO! 2g net carbs (excluding sugar alcohols)

Keto Mojito cocktail

Grab the following:

  • 2 tbs fresh mint leaves
  • 1 fl oz light rum
  • 1 tsp lime juice
  • 1 teaspoon preferred low carb sweetener
  • ice cubes
  • club soda or sparkling water

And Prepare:

  1. Place mint leaves in  a glass
  2. In a cocktail shaker, add lime juice, rum, sweetener and ice. Shake until well mixed.
  3. Pour mixture into the glass and top with soda or sparkling water.
  4. ENJOY!!


SANGRIA! Low carb style (3g per 5 ounce serving)

Sangria low carb ketogenic lifestyle

Grab the following

  • 4 ounces red wine
  • 1 ounce vodka
  • 1/4 teaspoon berry flavor 0 carb water enhancer
  • 4 ounces of club soda
  • ice

And prepare

  1. Add the red wine, vodka, and water enhancer to a glass.
  2. Stir to blend.
  3. Fill glass with ice.
  4. Add club soda.
  5. Garnish with a lime slice if desired.



Creamy ketogenic low carb lifestyle

Grab the following

  • 1 oz  vodka
  • 1/2 cup of UNSWEETENED almond milk
  • 2 Tablespoon heavy cream
  • 1/4 teaspoon vanilla EXTRACT
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon fresh grated nutmeg
  • Vanilla stevia to taste or LOW CARB sweetener of your choice

And prepare

  1. Add all ingredients to a blender and mix on high for a few seconds.
  2. Serve over ice.
  3. Sip and enjoy!

HEAVEN IN A GLASS.  And so easy to make.


Irish coffee with cream

And for those of you who enjoy a liquor coffee after dinner, why not try an Irish coffee, NO SUGAR and HEAVY cream.

This one is easy….. grab some GOOD coffee, add your favourite whiskey, and add lots of cream!! DONE.

Champagne, Prosecco, Red & White Vino!!

Champagne Prosecco Wine Low Carb Ketogenic

TIP: Think Dry!

Champagne (1 flute)

96 calories, 1.5g carbs

Nothing like a glass of bubbly! Champagne, Cava, dry Prosecco are the preferred choices when thinking low carb.  Brut is the least ‘sugary’ option.


Wine can be tricky to measure as there are so many varieties available.  Again, always opt for dry wines rather than the sweet versions. The calorie and carb counts will differ depending on brand, types of grapes, and process of fermentation, but here is an average:

There must be a reason why humans have been drinking wine for thousands of years. One of them is probably that it tastes really good with food.

Ben Franklin even said:

“constant proof that God loves us”.

Fortunately, drinking an occasional glass of dry wine is fine on a low-carb diet.

1 bottle of wine has 5 standard servings (5 ounces). Here's some useful info for you to calculate how many burpees you'll need to do the next day....calories matter as much as carbs!

Red Wines (standard serving)

  • Cabernet Sauvignon: 120 calories, 3.8g carbs
  • Pinot Noir: 121 calories, 3.4g carbs
  • Merlot: 120 calories, 3.7g carbs

White Wines (standard serving)

  • Pinot Grigio: 122 calories, 3.2g carbs
  • Sauvignon Blanc: 122 calories, 2.7g carbs
  • Chardonnay: 118 calories, 3.7g carbs


Beer Low Carb Ketogenic

Keto Friendly Beer - yes there is such a thing!

Again, there are many low carb beer options to choose from. Here are a few good options to consider:

  • Bud Select: calories 55, carbs 1.8g
  • Miller64: calories 64, carbs 2g
  • Corona Premier: calories 90, carbs 2g
  • Michelob Ultra: calories 96, 2.8g carbs
  • Miller Lite: calories 96, 3g carbs
  • Natural Light: calories 95, carbs 3g
  • Michelob Ultra Amber: calories 95, carbs 3g
  • Busch Light: calories 95; carbs 3g
  • Beck’s Premier Light: calories 64, carbs 4g
  • Genesee Light: calories 100, carbs 4g
  • Amstel Light: calories 95; carbs 5g
  • Coors Light: calories 102, carbs 5g
  • Bud Light: calories 110, carbs 6.6g

Always avoid these:

Sweet Wines

  • Moscato
  • Port/Sherry
  • Dessert Wines
  • Sangria (try the low carb version instead)
  • Zinfandel

Sugary Mixers

  • Whiskey sour mix
  • Blue curaçao
  • Grenadine
  • Frozen margarita mixes
  • Triplesec
  • Coke
  • Regular tonic
  • Flavoured alcohol (coconut rum, peach schnapps, Bailey’s)
  • Juices (cranberry, orange, pineapple, tomato, apple)
  • Fruit add-ins (cherries, berries, pineapples, oranges)
  • Syrups (fudge, fruit flavoured syrups, sweet creams

The Hangover?

So let’s be clever and it won’t become the inevitable….

There's a number of ‘hacking’ techniques you can use to prevent or reduce the toxins seeping into your blood stream.  

1. Drink Water! Guzzle this down for sure. Make sure it’s filtered and NOT tap. This is obvious, as alcohol is dehydrating.  Dehydration means any toxins you take in are going to be more concentrated and have a stronger negative effect.  

2. Electrolytes I recommend a couple of mega-hydrates and Precision Hydration tablet before going to bed.

3. B Vitamins - The liver has to work hard to process alcohol, and B vitamins are depleted in the process.  You should be supplementing with these daily. If you have more than a couple of drinks, you should finish your night with some B-1 and B-12.

4. Vitamin C - Take at least 1000mg daily and more prior to drinking alcohol.  This will help block alcohol being converted into aldehyde, the most toxic byproduct of alcohol processing.

5. Activated charcoal - You need this to get those mycotoxins out of your gut. Activated charcoal will do just that plus it will help your body absorb B vitamins.

6. NAC - Drink wine and don't get a hangover!

And if you fancy a nibble….look in here.

We’re not doctors. We have summarised key messages for an easy read and are firm believers ketones are the only fuel we need for our bodies to glow and excel inflammation free!

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