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Episode 5: Alcohol and the Keto Diet
May 30, 2019
EPISODE TIP
A light beer, most liquors and some wines can fit in a Keto diet.
On today's podcast
- A look back on the week: Memorial Day
- Product review for puffs: Robert Irvine's Fit Crunch protein puffs
- Questions: How do you incorporate alcohol in the Keto diet?
A look back on the week
I didn't really have any problems following the Keto diet the week before Memorial Day. I worked long hours and panned ahead and took my meals with me. I went to my beach house for the holiday weekend and even though I dined at restaurants every night, I still did good with my diet. I made sure the restaurants offered a variety and had seafood and vegetables all three nights. I didn't consume much alcohol, but did have some light beer (Miller Light) which is pretty low carb. I'll talk a little more about alcohol consumption during the show today and how to avoid pitfalls.
I didn't attend any barbecues on Monday, but when I do attend a barbecue I'll usually just have a hot dog or hamburger without the bun. I stay away from potato salad, potato chips or other sources of carbohydrates. Just be aware of the condiments and sauces. Try to avoid Ketchup, barbecue sauce and steaks sauces which tend to be high in sugars. Try to stick with mayo, hot sauces, and mustard. We still have a few more summer holidays coming up, so keep these tips in mind.
Product review for puffs: Robert Irvine's Fit Crunch protein puffs
A staff member of mine introduced me to these low carb protein puffs. They are similar to cheese puffs, but they are made with milk protein and have 20 grams of protein and only has 2 grams of carbs. They come in three flavors: cheddar cheese, barbecue and sour cream & onion. They are fantastic, taste similar to the real thing and don't have any weird after taste. They are pretty new on the market, so they may not be in all vitamin shops yet. However, I have found them on Amazon. They are a great salty & crunchy snack and a great alternative to potato chips.
How do you incorporate alcohol in the Keto diet?
This is a pretty common subject that many people have questions about. Many patients think that alcohol is bad and can't be consumed when on a diet. You don't have to give up alcohol completely, but there are a few things that you need to know. When following the Keto diet, we are trying to get the body into a state of ketosis by eliminating carbs. When consuming alcohol, you need to be careful about the added sugars that some varieties contain or are added and will take you out of a state of ketosis. Your body views alcohol as a toxin, so your body will stop it's normal digestive process in order to metabolize the alcohol through the liver to be excreted. So you basically put your fat burning on hold. At the same time, it doesn't act like a regular carbohydrate that raises insulin levels and kicks you out of ketosis.
For example, whiskey doesn't contain any sugar on it's own, so consuming whiskey alone will not throw you out of ketosis. The error occurs when adding mixers to alcohol such as regular soda which has sugar and will affect ketosis. However, consuming whiskey with a diet beverage will not kick you out of ketosis. But, your body will stop burning fat while it metabolizes the alcohol. The fat burning process will then resume.
Most Liquors served over the rocks or with diet drinks are fine in small amounts. For wine and beer, I would suggest light beer in limited quantities and wines such as a Merlot, chardonnay or a sauvignon blanc. Stay away from sweet wines and those with added sugars. Always consume alcohol in moderation.
Another point about consuming alcohol is that it generally lowers a person's inhibitions, which sometimes causes overeating or over indulging. Just be mindful of this when managing weight and health.
A final thought. It's important to drink responsibly. If you have any problems with drinking in moderation, it may be best to completely eliminate alcoholic beverages all together. And never drink and drive.
Ultimately, consuming a small amount of alcohol is fine as long as your not adding anything sweet to it.
You can also visit casualketodoctor.com for additional resources, blogs and podcasts.
A look back on the week: Work, Concert and Dining Out, Product Review: Alexia Cauliflower Risotto, Questions: Carb Cravings, Why You Get Them & How To Stop Them
On this week's podcast: A look back on the week: Getting back on track: carnivore diet, Product Review: Catalina Crunch Cereal and Questions: Why do I recommend 30 grams or more protein per meal?
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