Drinking on Low Carb

Drinking on Low Carb

Drinking alcohol in moderation benefits your health and your diet. Before you start running down the street with an Atkins bar and a bottle, there are things you should know so you don't ruin your plan. It's all here. The good news (there's plenty), the bad news and the safest way to drink on your diet. Four low carb alcohol lists keep your carbs in check.

Inside Your Guide

? Can you drink on low carb? ? Should you drink on low carb? ? How to drink without ruining your diet ? The good, the bad and the ugly ? Low carb wine, liquor, mixers and liqueurs ? Easy-to-find low carb beer ? 50 beers with 5 net carbs or less

Your low carb diet already protects you from some of alcohol's negative effects. But if your thinking of drinking, don't go crazy. Drinks pack an extra punch, and hangovers on low carb or keto diets are nightmarish. Ask around.

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Can You Drink on a Low Carb Diet?

Yes, But...

Once you are stable on your diet, it's perfectly fine to drink in moderation. It's important to count the carbs and calories in your drink, and not overeat. Drinking on low carb has a slowing effect on fat burning.

? You'll metabolize the alcohol calories first. ? While you're metabolizing alcohol, you're NOT metabolizing fat.

Alcohol Stalls

Consuming alcohol won't knock you out of ketosis completely, but it will delay progress and results ? the classic stall. Don't drink too often.

Should You Drink on Low Carb?

You'll need to decide. There are reasons to drink and reasons to steer clear. Plan your next indulgence, but don't go overboard. Weigh your options carefully. We'll start with the positive.

Benefits of Alcohol

Drinking low carb alcohol in moderation benefits your health in several ways.

? Moderate drinking improves sensitivity to insulin. A study found one serving of agave-based tequila consumed daily for 30 days decreased insulin sensitivity. (Don't try that at home.)

? Alcohol lowers your risk of cardiovascular disease. ? Drinking low carb liquor lowers the infection rate of ulcer-causing

bacteria. ? Red wines contain cancer-preventing antioxidants. ? Occasional drinking for social celebrations relaxes mood.

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Benefits of Liquor

Unflavored liquors are zero carb and pack a jolt of antioxidants. Research reports impressive antioxidant activity in bourbon, whiskey, brandy and cognac. Whiskey aged in wood barrels has higher phenol levels and more ellagic acid (a free radical fighter) than red wine.

Warnings

Liver Changes

Like fructose, alcohol is a toxin and horrible for your liver. Studies show alcohol does more liver damage when high amounts of polyunsaturated fat are also being consumed. Thankfully, the low carb diet is already very low in polyunsaturated fat, adding some protection from the damage of alcohol on the liver.

? Ketosis lowers your alcohol tolerance, noticeably. Ketoers aren't "sport drinkers." We're more like the tortoise: slow and steady. Just think of the money you'll save.

? Liquor is a diuretic, causing dehydration and electrolyte imbalance. Drink extra water to stay hydrated.

? Hangovers on keto diets are mortifying. Pace yourself until you understand your new tolerance and limits.

? Food cravings and temptations are harder to resist under the influence.

? Alcohol disrupts coordination and fine motor skills, and causes a loss of memory and inhibitions.

Remember that time when... of course you don't. Be careful.

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Low Carb Wine

Almost all wine is naturally low carb. Red wine in particular has the most health benefits (from polyphenols, antioxidants and age-defying Resveratrol) with the fewest carbs and additives. Avoid the (often sweeter) low alcohol wines.

Carbs in Wine

These net carb stats are only averages. Nutrition and carbs in wine remains somewhat of a mystery. Occasionally, you may find info on the vineyard's website. Serving Size: 6 oz

Red

Pinot Noir 121 calories, 3.4 carbs Merlot 120 calories, 3.7 carbs Cabernet 120 calories, 3.8 carbs

White

Champagne / Sparkling 96 calories, 1.5 carbs Pinot Gris / Grigio 122 calories, 3.2 carbs Chardonnay 118 calories, 3.7 carbs Riesling 118 calories, 5.5 carbs

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Low Carb Liquor

There are many low carb liquor choices. Straight, unflavored liquor is rockbottom low carb ? as in zero carb. Avoid regular tonic water - it's loaded with carbs. Stick to the diet version.

Carbs in Popular Liquor

Serving size: 1.5 oz, unflavored, 80 proof Vodka, Gin, Whiskey, Scotch, Rum, Tequila, Brandy, Cognac 96 calories, 0 carbs Water, Diet Tonic Water or Diet Soda Mixers 0 carbs Martinis: Dry 1.4 carbs (To lower carbs, order it extra dry.)

Sweet 4.5 carbs

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Low Carb Drink Mixers

Carbs in drink mixers add up quickly. Check this list and make better choices before you pour that drink. (Lower carbs by using ? ounce servings instead.)

Carbs in Mixers and Liqueurs

Serving size: 1 oz Mixer ? Net Carbs ? Description Amaretto 17 (Almond-tasting Italian liqueur made from apricot pits.) Anisette 11 (Italian liqueur from anise seed, licorice flavored.) Baileys 5.5 (Irish blend of cream and whiskey.) Carolan's 6.5 (Irish blend of cream and whiskey.) Chambord 11 (French berry liqueur, tastes like raspberries.) Cointreau 10 (Style of curacao, orange flavored alcohol.) Curacao 9.6 (Orange flavored alcohol from the Caribbean.) Drambuie 9 (Scotch whiskey with honey.) Frangelico 11 (Italian liqueur made from hazelnuts.) Grand Marnier 11 (French brandy-based orange-flavored liqueur.) Kahlua 17 (Mexican liqueur with coffee flavor.) Midori 11 (Mexican liqueur with honeydew melon flavor.) Peach Schnapps 12 (Alcohol distilled from fruit.) Southern Comfort 3 (Peach flavored neutral grain alcohol.) Triple Sec 12.5 (Style of curacao, orange flavored alcohol.)

Ready to mix the perfect low carb cocktail? Low Carb Cocktails, Mocktails and Poptails includes the best picks for low carb drinks and mixers.

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Low Carb Beer

Does it Exist?

Yes ? if you find lighter, bitter beers delicious. Most beers have too many carbs per serving to be enjoyed on a regular basis. Unfortunately for beer connoisseurs, imported, micro-brewed and complex beers are very high in carbs and calories especially red, amber or dark beers. Before you give up the ghost, there's still some good news. Many light beers are safe to drink on a low carb diet.

Easy-to-Find Low Carb Beer

Serving Size: 12 oz ? Net Carbs Bud Select 55 calories, 1.9 carbs Rolling Rock Green Light 92 calories, 2.4 carbs Miller Genuine Draft 64 calories, 2.4 carbs Michelob Ultra 95 calories, 2.6 carbs Natural Light 95 calories, 3.2 carbs Miller Lite 96 calories, 3.2 carbs Michelob Ultra Amber 114 calories, 3.7 carbs Amstel Light 95 calories, 5 carbs Coors Light 102 calories, 5 carbs Bud Light 110 calories, 6.6 carbs

50 Beers - 5 Carbs or Less

Serving Size: 12 oz ? Net Carbs

1-2 Net Carbs

Greens Trailblazer ? 0.5 Budweiser Select ? 1.9

2-3 Net Carbs

DAB Low Carb ? 2 Rock Green Light ? 2.4 Miller Genuine Draft Light ? 2.4 Molson Ultra ? 2.5 Labatt Sterling ? 2.5 Sleeman Clear ? 2.5 Aspen Edge ? 2.6 Michelob Ultra ? 2.6 Bootie U95 ? 2.6 Schmidts Light ? 2.8 Iron City Light ? 2.8 SeyBrew Lager ? 2.8

3-4 Net Carbs

Budweiser Select ? 3.1 Dixie Jazz Light ? 3.1 Miller Lite ? 3.2 Busch Light ? 3.2 Busch Light Pale Lager ? 3.2 Natural Light ? 3.2 Carlton LJ ? 3.2 Pony Express Original Wheat ? 3.3 Northwoods Golden Finch Light ? 3.4 Milwaukees Best Light ? 3.5 Cristal (from Peru) ? 3.5 Pilsen Callao ? 3.5 Eagle Lager ? 3.5 Golden Pilsner ? 3.5 Castlemaine DL Lager ? 3.6 Michelob Ultra Amber ? 3.7

Cisk Excel ? 3.7 Becks Premier Light ? 3.9 Pony Express Gold ? 3.9 Pony Express Rattlesnake Pale Ale ? 3.9 Shock Top Honey Bourbon Wheat ? 3.9

4+ Net Carbs

Bud Ice ? 4 Natural Ice ? 4 Key West Pilsner Light ? 4 Busch Ice ? 4.2 Hurricane Malt Liquor ? 4.2 Carolina Lighthouse ? 4.2 Hurricane High Gravity Lager ? 4.2 King Cobra ? 4.3 Bud Light Platinum ? 4.4 Macs Spring Tide ? 4.9

5 Net Carbs

Coors Light ? 5 Keystone Premium ? 5 Amstel Light ? 5 Corona Light ? 5 Full Sail Session Premium Lager ? 5 Natty Daddy ? 5

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