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Guide to Alcohol

Rachel Lett, RNutr

Head of Coaching


“Can I still drink alcohol?” 🤔. This is one of our most popular questions. We hear you, and we understand your concern. Alcohol is so embedded in our culture and deeply associated with social occasions.

You’re already making great changes to reverse diabetes through diet, and committing to ‘dry January’ for more than a month might be the tipping point.

I wont drag this out any longer. In short, yes, you can have alcohol, but choose wisely and in limited, ‘sensible’ amounts.

Alcohol consumption won’t necessarily ‘kick you out of ketosis’, but it will stall weight loss. This is because the body will primarily burn energy derived from alcohol, rather than food consumed, or energy stores.

Alcohol is like a forth macronutrient, as one gram will provide around seven calories. However, it’s an empty calorie, void of nutritional value to your body.

In essence, alcohol adds calories to your diet without any of the good stuff that you get from fat and protein. Other than helping you chill out after a tough day, it doesn’t serve your body.

And let’s be honest, if you’re using alcohol as a crutch to get through life, then something needs to change — remove stress or use other means to decompress like yoga, meditation, journaling or chatting with friends and family.

As we said, there are those occasions that call for a drink and you should enjoy these moments, with a glass in hand. It is more important that you embrace these occasions sensibly, rather than feeling stressed and worried that you can’t join in with everyone else 🥂. If you choose low carb alcohol, and are mindful about the quantity or frequency of consumption, you won’t have major issues with your progress.

Below is a list of low-carb drinks, which can be enjoyed in moderation — a maximum of one glass, a few times a week. If you notice that your weight has stalled, you should completely abstain from drinking. Be mindful about adding mixers to drinks. These are often high in carbohydrates or sweeteners. Preferably, mix spirits with soda/fizzy water and a spritz of lemon or lime to taste. Or, of course, enjoy spirits straight up, on the rocks! 🥃

Here is a list of low-carb alcohol that you can enjoy in moderation

  • Champagne or dry sparkling wine 🍾
  • Dry wine, preferably red, but can be white 🍷
  • Pure spirits like gin (no tonic), vodka, whisky, tequila, brandy & cognac 🥃
  • Dry martini 🍸

Please also be aware that your tolerance to alcohol will be significantly reduced when you are in a state of nutritional ketosis — feeling tipsy after half a glass of wine is not unusual 🥴 (once again, nutritional ketosis saves you a few pennies!🤑).

Another thing to consider is that alcohol consumption can affect your appetite and hunger, causing you to overeat, or eat the wrong foods — keep yourself out of the kitchen to limit ‘snaccidents’ and be watchful of portion size.

We would rather you enjoy a little alcohol now and then, and enjoy your health journey, rather than throwing in the towel. It’s all about building positive, healthy habits so that you feel your best. We will help you with this, every step of the way.

Cheers, to health and happiness! 🥂

Like what you’re hearing?

Stay tuned for more guides, to help you with your health journey.

Ciao 🙌🏽

I’m sure you’re curious about the science behind all this 🔬 Here are some recent medical publications about this topic:https://www.sciencedirect.com/science/article/pii/B9780702066979000054

September 8, 2021
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