Keto Compulsion

The keto life style


One of the many questions I had on keto was, can I have a drink while practicing a keto lifestyle?  Does all alcohol kick you out of ketosis?

Before I go any further I want to clarify that I do not encourage drinking to excess. As I have stated over and over, everything in moderation my friends. There are some scenarios we face that include a social drink or two, so I am here to give you the run down on safe alcohol consumption living la keto lifestyle.

Beer is out

I’m sorry to be the bearer of bad news but beer is a no no. This one was a bit of a disappointment for me personally since I love the taste of a cold beer on a hot day.

There are some websites that will tell you there are “keto friendly beer” but let’s be honest, most people don’t just drink one beer. 1.9 grams of carbs is the lowest carbohydrate beer I’ve been able to find, so I guess if you didn’t eat any other carbohydrates all day you could have 10 and a half beer.

I would highly suggest against this as it is NOT healthy and good luck functioning after not eating all day and drinking that much. Please be responsible with your choices, you are your own keeper.

To lessen the guess work and stress I just avoid beer completely.

Beer is comprised mainly of barley, water, hops and yeast. Barley itself has a high carbohydrate content, at 73 grams of carbohydrates per 100 grams of barley.

Hops actually come from a plant that has calming sedative effects, so I guess that explains why we get sleepy after a night out drinking too many beers.

Yeast also has a higher carbohydrate content, it has 18 grams per 100 grams of bakers yeast. So we can see why beer is not really a keto friendly drink.


Wine and Coolers

Wine and coolers are also off the keto friendly alcohol list. All wines are originally made from a fruit of some sort and we know fruits contain sugar even if it’s a natural source, sugar is sugar.

Cabernet Sauvignon is a dry and tart wine but yet still has a carbohydrate content of 3.8 per five ounce glass.

So again I suppose if you didn’t eat any carbohydrates all day you could have five, five ounce glasses of wine but I really wouldn’t advise you to. For those of you that can be happy with just the one or two glasses of wine tallied in with the rest of your daily carbohydrates, this would be fine and I personally condone you for your will power.

Every wine cooler I have ever picked up has a high sugar and carbohydrate content. I wouldn’t even waste your time on this section of the liquor store or menu at your favorite club.



Milk based drinks

I’m sure you can guess the answer to this one. As a rule keto does not include milk unless it’s coconut, almond or a heavy cream. One percent milk has 13 grams of sugar and 12 grams of carbohydrates in just one cup. I steer clear from any of these types of drinks.

Anything premixed I might add is another one to avoid.


Keto safe alcohols

It’s not all bad news for you social drinkers out there, yes there are keto friendly alcohols.

One thing to keep in mind: ever since I started this way of life, my alcohol tolerance has dropped drastically, so before you gulp down those ten beer or five glasses of wine pace yourself! I’m now the “cheapest drunk” I’ve ever been, no I’m not actually a “drunk” but I think that’s the reference made to those of us that can only handle one or two drinks now.

Most clear alcohol are about 40% alcohol and are safe for consumption without kicking you out of ketosis.

I have listed below the alcohols I would stick to:

  1. Vodka
  2. Tequila
  3. Rum
  4. Gin
  5. Whiskey
  6. Cognac
  7. Brandy

Vodka is my go to and I mix it with some Fruit o2, it’s like seltzer water without the overwhelming taste of soda.

Now that I’ve given you this list, remember you can’t mix these alcohols with just anything. Seltzer waters are fine and I believe there are soda products out there now that do have zero carbohydrates as well as zero sugars. Another option is the powerade zero, just always read the nutritional chart and it’s ingredients to be sure.

One thing I do when at a social gathering or at a club is to make sure the bartender knows I “can’t” have sugar. I don’t go into detail because there are many that don’t think the keto lifestyle is of that much importance, but if the bartender thinks you might be diabetic or have sugar related health problems they do take you seriously. I’m not asking you to lie, just don’t elaborate on why you need the sugar free mix.

Check out these keto friendly drink mixes:

Click here for keto friendly mixes


Drink Responsible or not at all

I have experienced alcoholism and all it’s nasty affects and I would never suggest anyone with an addictive personality or previous addiction problems even touch an alcoholic drink or put them selves in a compromising situation.

I have seen addictions tear apart family, friends and destroy lives. I can tell you, that first drink is not worth it if you have any trouble with addiction. Do whatever you have to do to avoid going down that rabbit hole, unlike Alice many don’t find thier way back.

There are three outcomes for the addict that won’t help themselves: Jail, suicide or death.

It is not a shameful thing to get help, just the contrary it’s a sign of great strength and wisdom. You should never be scared to ask for help as this is the first step in knowing your self-worth. You deserve to be happy, successful and be surrounded with love.

I commend all you that have found your sobriety and live normal happy lives, this is not an easy task but one that is very attainable.

I hope this article has been a useful tool and I welcome all comments and thoughts below.

Be keto smart and Keto ON!


16 thoughts on “Can I have a drink?

  1. Like what you said, alcoholism is very very bad thing, I will drink beer sometimes but i will never drink too much, drinking too much will hurt your body, Thank you for the article! I will share this to my friends!

  2. I love the look of your website! It is very informative I feel that your readers
    are now more aware of what the potential dangers of mixing keto with alcohol and
    the effects that may result. You may want to change “Drink Responsible or not at all” “Drink Responsibly or not at all”.

  3. I am partial drinker does mean I can do keto with two bottles of beers dairy?  I know you said beers is a no but seem say the disciplined drinkers can take their choice of beer. why I am calling them discipline drinkers because they just take two. So how will this kind of disciplined drinkers fit on ketosis?

    1. Hey Charles,

      As long as you haven’t gone over in carbohydrates for the day, I wouldn’t see a problem with that.  As long as your not going over the 20 grams of carbs per day including the two beer then  your all set.  

      This lifestyle is not a safe one for an alcoholic.

      Thanks for your comment.

  4. thank you for that wonderful insight, it is just like switching from a petrol car to a diesel car, The six weeks program is it an everyday thing and also can someone have other choices of his personal diet? or when for example I switch over to keto 6 weeks program, I just have to stick with it all through the six weeks without trying out something else. 

    1. Did you mean the keto coaching?  If you do yes this is to get you started and feeling confident in what  your doing so you can sustain this way of life permanently, this is not just a diet its a healthier way of life. 

      If you want to know if Keto works for health and many of the other benefits I’ve listed in my “keto benefits” article, stick to it and you will see for yourself.

      I guarantee once your body is adapted to this lifestyle you will see a huge difference in how you feel over all.

      Thanks for your comment Kennith.

  5. Hey Amanda, this is a good article about alcohol and its effect on ketosis. I would imagine that people would ask themselves, “can I have a drink?” I admit to being a beer lover myself, although I do not imbibe anymore as I have quit alcohol for almost three years now. It was controlling my life and I didn’t like having something control my life in such a way as alcohol did.I loved that you pointed out about alcoholism. It’s a big problem and people often don’t want to face it. It’s the elephant in the room. I hope that more people will realize that it’s a disease and be brave like you mentioned and get help when they need it. I can honestly state that quitting is one of the best decisions I have made and there is life after alcohol. My life is so much better without the juice.If I was still drinking, it would have been difficult for me to give up both wine and beer as I loved them both. I understand how this could be difficult for others who are still drinking. 

    Best Regards,


    1. Hey Jim,

      First of all, that is an amazing accomplishment and congratulations on three years!!  It is a problem when you are being controlled rather than taking control and your are so wise to realize that.  

      My family is full of alcoholism so I know first hand how it effects the alcoholic and the family.

      I love the quote “there is life after alcohol” and a great one at that.

      Thank you so much for your great comment.


  6. Thank you for the post, and I agree that going for the hard alcohol will usually be a better choice since it is fermented and distilled leaving behind very little if any sugar. I do drink small amounts of wine as well, but I tend to buy from companies that test for Residual Sugars and that have less than 1g/L and keep my intake to a moderate amount (2-3 glasses per week). I also live in beer city usa (Asheville, NC), so I will occasionally have 1-2 beers on a weekend, but I have cut my intake significantly because I really notice the impact to my health. Thank you for the article!

    1. No problem Nick, I will have to look more into companies that test for residual sugars. I do miss my beer =P and once in a blue moon I will have one, but I used to drink a lot more than just one…

      Thanks for the comment.


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