Your Keto Alcohol Guide: How to Not Let Drinking Ruin Weight Loss

Do You Want to Drink, or Do You Want Results?

Almost Anything Can Be Preserved in Alcohol, Except Health, Happiness, and Money. Mary Wilson Little

The above cartoon used to be my strategy when I was still drinking. I wonder why I always woke up hungover the next day, thinking: “WTF just happened?!”

I haven’t drunk alcohol for many years now. I started drinking when I was 15 and realized already at age 18 that I had an issue with the substance. It took me three more years of madness to finally stop trying to make drinking work. Now, thanks to some amazing people who taught me how to live sober, I haven’t had a drink for 11.5 years.

I’m happy to be without alcohol because I look and feel better without it. Many alcoholic drinks contain carbs, which hinders ketosis and weight loss. But what some keto followers miss is that ALL alcohol is toxic to the body, even if it contains zero carbs. And toxins affect your health and weight results!

But don’t worry, the party isn’t over just because you’ve started keto. There CAN be a way to drink without ruining your keto results, and that’s exactly what I’m about to teach you.

Yes, You Can Survive Without Boozing!

But firstly, I want to say: you always have a choice whether to drink or not. I need to offer a reminder since I so often talk to adults who say, But I HAVE to drink at birthday parties/office events/any random celebration! Again: no, you don’t.

If you’re around people who won’t take no for an answer, consider changing your social circle. You have a free choice to drink, but take responsibility for your action and your result or lack thereof. (And if you can’t stop drinking or guarantee the consequences when you do, like in my case, please seek help.)

I always recommend my clients to avoid alcohol for their first few weeks on keto, to let the body become metabolically flexible. At that stage, the body will be able to switch between burning fat and burning glucose for energy. Then, some can enjoy a little alcohol now and then without it impacting ketosis too much (but we’re all different).

How Stephanie Slimmed Down with Cocktails:

My client Stephanie is a good example of how much better a fit body can process alcohol. Stephanie is an expat in Dubai who, after years of events with food and drinks, had put on some stubborn kilos. She couldn’t get rid of them, despite working out five times a week.

I guided Stephanie to enter fat-burning mode on keto so that she quickly hit the ideal target that she’d enjoyed eight years ago. And Stephanie didn’t have to give up her socializing, nor her alcohol!

Stephanie shares: Before keto, I used to drop weight during the week by eating healthily, only to put it back on after the weekend’s outings. Now, I can still enjoy a few glasses of alcohol but without gaining weight!

Learn more about Stephanie’s experience with keto and alcohol and check out her transformation here.

You already know that my recommendation for optimal results on keto is not to drink at all. But life is life, and I understand that many people choose to drink. It’s better to be realistic about the sacrifices that you’re willing to make than to aim for something farfetched and constantly beat yourself up about falling short.

So if you do choose to drink alcohol occasionally, here is how to minimize the impact on your keto results!

How to Drink Alcohol on Keto:

1. Choose low-carb drinks from the Bulletproof Diet Roadmap to Alcohol.

Alcoholic drinks are on a spectrum, depending on their carb content and toxicity. Beer and red wine are the worst beverages from a keto perspective due to their carb content. Although all alcohol does damage, vodka is the least toxic drink.

2. Take Bulletproof’s Coconut Charcoal.

Charcoal is a natural supplement that has been used in medicine for ages to absorb toxins. Take the pills when you’re drinking to detox. My clients who do this tell that it helps with avoiding a hangover.

Don’t take the supplement with medication since the charcoal can absorb the medicine. Too many charcoal pills can also lead to constipation.

3. Measure Ketosis Before and After Drinking.

First, get a ketone meter to measure the level of ketones in your blood or breath. Reflect on alcohol’s effect on your ketosis and weight loss: are the benefits of drinking worth the cost?


If you’re one of the lucky ones who can drink alcohol without ending up in an asylum or jail (like myself), alcohol can maybe be a part of your keto journey. Just remember that also zero-carb alcohol is toxic: so no vodka for your intermittent fasting. 

Alexia Bjarkan

Alexia Bjarkan
alexia@thebenefactory.com

Keto Coach at The Benefactory.

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