Should you drink alcohol on the keto diet? This can be an extremely confusing question, and the answer isn’t always obvious! To begin with, let’s define our terms.

Yes, you can drink alcohol while following a keto diet

You can drink plenty of alcohol if you want to. The key is to be more mindful about what you’re drinking. In general, alcohol contains a lot of calories—seven calories per gram (compared with four in protein and carbs and nine in fat). So unless you plan to have several drinks throughout your night, it’s probably best to stick with one or two glasses of wine or beer. And even if you do go overboard and overdo it, don’t blame keto: This way of eating has been proven time and again as one of the most effective methods for quick weight loss that won’t leave you starving. Just remember that moderation is key.

Moderate consumption of alcohol

On a keto diet, you’re trying to keep your blood sugar low. Consuming too much alcohol can quickly reverse those efforts by causing blood sugar spikes. Because of that, some people avoid alcohol while they’re in ketosis; however, it’s important to note that moderate consumption—one or two drinks per day—is generally considered safe. Research also shows that moderate consumption may help boost heart health and help preserve brain function.

Choose your drinks carefully

Although alcohol consumption is discouraged for people adhering to a keto diet, it’s not strictly forbidden. A glass of red wine or a few ounces of dark beer daily won’t put you over your carb limit, but since these drinks contain natural sugars, they might negate some of the keto’s weight-loss effects. Fortunately, many alternatives are available if you’re trying to avoid sugar-laden beers and wines. Cider vinegar, for example, can be used in cocktails and smoothies as a substitute for white vinegar or other sweeteners.

Staying in ketosis while drinking alcohol

The keto diet does not need to prohibit alcohol consumption, as long as you are smart about it. It’s important to remember that being in ketosis and consuming alcohol is different from simply drinking alcohol and remaining in a normal metabolic state (e.g., no ketosis). A few factors can tip you out of ketosis, including consuming too much protein, which could increase insulin levels; consuming too many calories from carbohydrates or lipids; and drinking too much fluid—or any fluid at all—which can cause your body to excrete water, thereby creating an imbalance between water intake and output.