Can you drink alcohol everyday on keto?

Yet for keto dieters, having a drink every day is going to be too much. “While an occasional drink is okay, drinking daily may slow down the fat-burning process,” says Dr. Weiss. Alcohol, after all, is empty calories — and when it comes to maximizing your nutrition on a keto diet, alcohol should be limited.

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Depending on your keto meal plan and overall carb intake, you may be able to drink booze in moderation on this diet. Trinette Reed/Stocksy A ketogenic diet is one built on very limited amounts of carbs, often 20 to 50 grams (g) of net carbs per day. (Net carbs is grams of total carbohydrates minus fiber grams.) That is not a lot, and because alcohol is known for containing carbs, you might think that you can’t drink on a keto diet. If you like the occasional glass of wine, you’re in luck: “Yes, you can drink alcohol on a keto diet,” says April Murray, RD, founder of Orange County Nutrition Coaching in Costa Mesa, California.

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Because the amount of carbs varies so much between hard liquor, mixed drinks, beer, and wine, choosing the right one matters when it comes to keeping your body in ketosis, a state where your body is burning fat for its primary fuel rather than carbohydrates. “Alcohol can be keto-friendly, but too much can slow down your weight loss progress,” says Lauren Weiss, PhD, a keto nutritionist in La Jolla, California. “When you’re on a low-carb, high-fat diet, your liver metabolism changes because glycogen stores in your body have been depleted. When you drink alcohol, your body may use the alcohol for energy instead of fat,” she says. If that happens too often, it can stall your progress. For general health guidelines, the Centers for Disease Control and Prevention (CDC) recommends adults drink alcohol moderately. That’s defined as one standard drink per day for women and two standard drinks per day for men. A standard drink is equivalent to 12 ounces (oz) of beer, 5 oz of wine, or 1.5 oz of liquor.

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5 Alcoholic Drinks You Can Have in Moderation on the Keto Diet

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