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Can you drink alcohol on keto?
Yes. But there are rules.
The short answer is that you can enjoy a drink or two without destroying your progress. The key is choosing the right drinks and understanding how alcohol affects your body when you're in ketosis.
This guide covers everything you need to know about drinking on keto in 2026, from the best low-carb options to avoiding the dreaded keto hangover.
| Category | Best (Go-To) | Worst (Avoid) |
|---|---|---|
| Spirits | Vodka, Gin, Whiskey (0g) | Liqueurs, Flavoured Spirits |
| Wine | Dry Prosecco, Sauvignon Blanc (3g) | Dessert Wine, Port, Sherry |
| Beer | Low-Carb Lager (1-2g) | Stout, Cider, IPA (15g+) |
| Mixers | Soda Water, Diet Tonic | Fruit Juice, Regular Soda |
| Cocktails | Dry Martini, Gin & Soda | Margarita, Piña Colada (40g+) |
Your body treats alcohol as a toxin.
When you drink, your liver stops everything else to process the alcohol first. That means fat burning pauses completely until the alcohol is cleared from your system.
You won't get kicked out of ketosis from a vodka soda. But your weight loss will stall temporarily while your body deals with the alcohol.
Here's what changes on keto:
Many people report getting tipsy from half their usual amount. This isn't in your head, it's a real physiological change.
Your glycogen stores are depleted on keto. Without that glucose buffer, alcohol enters your bloodstream more rapidly. You have less body water to dilute it. And your liver is already busy managing ketones.
The result? You're a cheaper date than you used to be.
Let's talk about what you can actually drink.
Whiskey, vodka, gin, tequila, and rum contain zero carbohydrates.
Is whiskey keto-friendly? Absolutely. A standard shot of whiskey has zero carbs and about 97 calories. The same goes for vodka, gin, and other pure spirits.
Can you have vodka on keto? Yes: vodka is one of the cleanest options available.
The catch is what you mix them with. Tonic water, juice, and regular sodas will add carbs quickly. Stick to these mixers instead:
A vodka soda with lime is your go-to bar order. Simple, clean, and zero carbs.
Dry wines work on keto if you watch your portions.
A standard 175ml glass of dry wine contains roughly 3-4g of carbohydrates. That's manageable within your daily limit of 20-50g.
Low carb prosecco is a popular choice: and we stock ThinK Low Carb Prosecco specifically for this reason. It's designed to keep carbs minimal while still giving you that celebratory fizz.
For smaller portions or when you're watching intake closely, grab the ThinK Low Carb Prosecco Mini's. They're perfectly portioned and easy to track.
Best wine choices:
Avoid sweet dessert wines, moscato, and anything labelled "sweet" or "semi-sweet."
Can you drink beer on keto diet?
Standard beer is off the table. A regular pint contains 12-15g of carbohydrates: too high for most people's daily limits.
But low-carb beers exist.
We stock a full range of low carb beers including KARUSSELL Pilsner, KARUSSELL Lager, and Laguna Pale Ale. These are specifically brewed to reduce carbs while maintaining actual beer flavour.
The low-carb beer we stock contains 1-2g of carbs per can. That's significantly better than regular beer!
If you're a beer person, these are your best bet. Just factor those carbs into your daily total.
Some drinks will blow your carb budget immediately.
Skip these entirely:
That frozen margarita at your local pub? It could contain 40-60g of carbohydrates. That's more than most people's entire daily allowance.
Cocktails are the biggest trap. Even drinks that don't taste sweet often contain simple syrup, juice, or flavoured liqueurs packed with sugar.
When in doubt, ask what's in it. Or stick to the simple options above.
This deserves its own section.
The keto hangover is real: and it's worse than regular hangovers.
Why it happens:
Your body is already in a state of mild dehydration on keto. The diet naturally increases fluid loss through increased urination. Alcohol compounds this dramatically.
You're also operating with depleted electrolytes. Sodium, potassium, and magnesium are already harder to maintain on keto. Alcohol depletes them further.
The combination creates the perfect storm for a splitting headache and full-body fatigue.
How to survive (and prevent) it:
Many people keep electrolyte powder by the bed with a large glass of water. Take it before sleeping, not when you wake up feeling terrible.
Prevention is easier than cure here.
Let's make this simple and safe.
Before you drink:
While drinking:
After drinking:
That last point matters. Many keto dieters report feeling more impaired than they expected from fewer drinks. Plan your transport ahead of time.
It slows it down: temporarily.
While your liver is processing alcohol, fat burning stops completely. Those are hours you're not in active ketosis despite technically remaining in a ketogenic state.
Alcohol also provides empty calories. A shot of vodka contains about 97 calories with zero nutritional value. Three drinks add nearly 300 calories to your day.
And there's the inhibition factor. After two drinks, that basket of chips looks more appealing. Your discipline weakens. Many people break their diet while drinking, not from the alcohol itself.
If weight loss is your primary goal right now, limiting alcohol to once or twice monthly makes the most sense.
If maintenance is your focus, one or two drinks weekly won't derail you: assuming you make smart choices.
You can drink alcohol on keto. But it requires planning.
Stick to pure spirits with zero-carb mixers. Choose dry wines in moderate portions. Try our low carb beer range if you're craving something hoppy.
Celebrate special occasions with ThinK Low Carb Prosecco or grab the mini bottles for portion control.
Most importantly, respect your changed tolerance. Plan your transportation. Hydrate aggressively. Take electrolytes seriously.
Your body handles alcohol differently in ketosis. Adjust your approach accordingly, and you'll avoid most problems.
Moderation isn't just good advice; it's a practical necessity on keto.