Keto and alcohol: what you can drink and what to avoid

Alcohol does not automatically kick you out of ketosis, but it temporarily halts fat burning and makes hangovers much worse. Here is what is actually keto-friendly and what to avoid.

Why alcohol halts fat burning

Ethanol is the liver’s priority fuel – while alcohol is being processed, fatty-acid oxidation stops completely (Siler et al., 1999). You may technically remain in ketosis, but weight loss pauses during drinking and for another 24–36 hours after.

Keto-friendly (0–3 g carbs per serving)

• Dry wine (red or white) – 3–4 g carbs per glass
• Dry Champagne and brut sparkling – 1–2 g
• Spirits without mixers: whisky, vodka, gin, tequila, brandy – 0 g
• Dry martini (without vermouth) or vodka soda with lime

What to avoid

• Beer – 10–15 g carbs per 500 ml, kicks you out of ketosis
• Sweet wines, port, sweet liqueurs
• Cocktails with juice, lemonade, syrups – easily 30–50 g sugar
• Cider – essentially sugar water