Ketogenic diet alcohol may be a term you have not heard before, right?! The keto diet is one of the fastest and most effective ways to lose weight. Evidently many people who managed to lose weight kas expected by undergoing this diet.
Many people who go on a diet with this method, initially probably most people are tempted by the requirements of this diet method which requires us to eat fatty foods and low carb drinks. But basically, as we know that diet is the way or living in a better way, in this case, of course, a healthier way of life. In addition to maintaining a diet in the diet, you also have to do exercise.
And in a ketogenic diet, not all types of fats will be good for our bodies, in addition to requiring fat consumption, this diet strictly prohibits carbohydrate intake. So basically, this diet method replaces the carbohydrate requirement which becomes our energy source with the consumption of fat.
This diet method also reaps a lot of controversies, given the many side effects caused. Then you should first need to research in advance about what diet is right for you. With a high intake of fat, moderate protein, no carb drinks, low carb beverages, and low carbohydrates, this diet will bring your body into ketosis, where the body will produce more ketones to serve as fuel. During the diet you have to limit, even avoid, high sugar and carbohydrate intake.
What about alcohol? Can you undergo ketogenic diet alcohol? For those of you who are accustomed to drinking alcohol may be difficult while undergoing this diet. The keto diet requires that you restrict carbohydrates (zero carb drinks) while most alcohols contain carbohydrates. So, what should you do?
Ketogenic Diet Alcohol Effects
Alcohol can indeed affect weight loss when you go on a keto diet, even if the alcohol consumed contains low-carb or even zero-carb. This is because the alcohol that enters the body is used as a fuel source. Indeed, this alcohol is not stored as glycogen (such as carbohydrates), so after the alcohol burns, the body will return to ketosis conditions. But that means your body can not burn fat while drinking alcohol. This, of course, will inhibit weight loss to be longer.
You may try to include some low-carb alcohol into your keto diet and then monitor the results. Some people claim to be able to drink vodka without any problems. There is also a loss of weight after drinking wine. But this is just the experience of some people that will not necessarily happen to you. If you really want to consume alcohol, pay attention also to the amount of alcohol you consume. Do not take too much because alcohol is not good for your health. Moreover, alcohol contains carbohydrates. Although there are alcohols that contain low-carb, still if consumed excessively then the incoming carbohydrates will be many.
Be careful also when you consume alcohol so as not to be interspersed with snacks because it will disrupt glycogen stored in the muscle. You should be able to control yourself when consuming alcohol.
What to Watch Out for Ketogenic Diet Alcohol
Consuming alcohol during keto diet is okay. However, there are some things you should be aware of with regard to alcohol consumption during the keto diet. Some of these are:
- Extra calories
Calories contained in alcoholic drinks and keto drink mix arguably have no nutritional value at all. If consumed excessively, the incoming calories, in the end, are not utilized by the body in any way and will accumulate in the body. This will certainly disrupt your keto diet, especially in ketosis conditions that will gradually disappear.
- Increased appetite
This should be very wary. Alcohol can increase your appetite. So, when you eat it, you are likely to lose control of yourself when seeing food, especially sweet foods. As a result, you instead put in excess calories and end up damaging ketosis conditions.
The more alcohol consumed, the more often you urinate. This is because the body loses the number of essential minerals needed to maintain fluid balance. As a result, you will be dehydrated. Unfortunately, in some people, dehydration is often misunderstood as hungry, so it is not water that enters the body but food.
- Inhibits metabolism
Eating alcohol in small amounts does not matter. But if excess, metabolism in your body will be hampered. This means a decrease in the body’s ability to burn fat. Finally, the body cannot return to ketosis state.
For that consider carefully if you want to consume alcohol. As much as possible the amount is limited and chooses alcohol with low-carb or zero-carb content.
Types of alcohol allowed on the keto diet
Actually, there is no best type of alcohol to drink while following keto diet. But there are two types of alcohol that can be your choice to consume it, namely zero-carb alcohol and low-carb.
- Zero-carb alcohol: brandy, cognac, gin, rum (tasteless), scotch, tequila, whiskey (without flavor), and vodka (without flavor).
- Low-carb beer: Bud (55 – 55 calories, 1.9 grams of carbohydrate), MGD (64-64 calories, 2.4 grams of carbohydrate), Rolling Rock Green Light (92 calories, 2.4 grams of carbohydrate), Michelob Ultra (95 Calories, 2.6 gr carbohydrates), Miller Lite (96 calories, 3.2 grams of carbohydrates), and Michelob Ultra Amber (114 calories, 3.7 grams of carbohydrate).
- Low-carb grapes: Merlot (120 calories, 3.7 grams of carbohydrate), Pinot Noir (121 calories, 3.4 grams of carbohydrate), Cabernet (120 calories, 3.8 grams of carbohydrate), Chardonnay (118 calories, 3.7 grams of carbohydrate), Pinot Grigio 122 calories, 3.2 grams of carbohydrates), Riesling (118 calories, 5.5 grams of carbohydrates), and Champagne / Sparkling Wine (96 calories, 1.5 grams of carbohydrate).
Although you may undergo ketogenic diet alcohol, it is better if alcohol is avoided. In addition to many negative effects that can damage the body’s health, alcohol also inhibits the process of weight loss during the keto diet. However, the carbohydrate content in it can suppress the ketosis process, inhibiting the body from producing ketones so that fat burning stops temporarily, even if the carbohydrate content is low. Not consuming alcohol is the right choice for you to be on a keto diet to lose weight quickly and more effectively. Recognize and care about your body.
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- Ketogenic Diet for Muscle Gain Guide