Keto can help you lose weight. Also literally going around.
· The super modern, low carbohydrate, high protein keto diet is said to help burn fat and lose weight
· The diet has been promoted by tons of celebrities, from Kourtney Kardashian to LeBron James.
But there are a number of side effects associated with the keto diet, including a drastic reduction in alcohol tolerance
You are probably familiar with the high fat, low carbohydrate eating plan known as the keto diet, or the keto diet for short. People are excited about its purported benefits, from maximizing weight loss to increasing muscle gain, and it’s been promoted by celebrities like Kourtney Kardashian, Megan Fox, and LeBron James. The idea is that if you restrict carbohydrate intake, your body will go into ketosis and burn your stored fats for fuel, leading to weight loss.
But as tempting as it is to try a diet that ostensibly allows you to eat as much bacon as you like, the keto diet comes with some brutal side effects, from bad breath to constipation. Another potential side effect of the keto diet? You will get super drunk, super fast.
In general, your tolerance for alcohol depends on several factors, such as genetics, body weight, and hydration levels. But it is also affected by your diet, and when you are on a low carb diet, you will really feel that drink much more than normal.
Depending on your point of view, this is either good news or bad news. For one thing, drinking the keto diet can put you at risk for an unpleasant hangover; on the other hand, spending less money at the bar to get the same effect is definitely a plus. Either way, here is why this happens.
So why can the keto diet make you so drunk?
Basically, your body feeds on energy that comes mainly from glucose, which is stored in the body as glycogen. The idea behind the keto diet is that if you cut down on carbohydrates, your body depletes its glycogen stores, so you have no choice but to burn fat, which in turn leads you to lose weight.
“When you eat too much carbohydrate and your glycogen stores fill up, the rate at which you get drunk usually slows down,” says Dr. Josh Ax, DNM, CNS, DC, founder of Ancient Nutrition and DrAxe.com. “This is because there are more substances in the blood and in the body that are able to absorb alcohol.” In fact, some studies have found that eating high carbohydrate meals lowers the alcohol content in the blood for up to 2 hours after drinking.
But when your body is in ketosis, it doesn’t have much glycogen present in the bloodstream. Alcohol is quickly sent to your liver and converted to acetaldehyde to be metabolized faster, so you probably feel more intoxicated more quickly. Even if you eat beforehand, “a protein-rich meal doesn’t have as much of a significant effect [in slowing down poisoning],” says Ax. The bottom line: You get drunk faster, which in turn leads to a terrible hangover.
I want to try the Keto Diet. How do I avoid getting drunk?
While there may be some obvious financial benefits to having a lower tolerance for alcohol, you should actually be very careful when taking the keto diet. So while the best way to avoid getting too drunk is to limit your alcohol intake or avoid drinking it entirely, if you must drink, here are some ways to keep you from going overboard.
Make sure you don’t take on an empty stomach, says Seattle-based registered dietitian Ginger Hultin, MS, RDN, CSO. “Keto or not, there is evidence that when alcohol is consumed with a meal, blood alcohol concentrations may not reach a quarter of those reached on an empty stomach,” she says. Make a meal that includes plenty of low-carb fruits and vegetables, such as a keto cliche with eggs and peppers.
As for alcoholic beverages, if you follow a low carb or keto diet, you will want to avoid beer and sugary drinks, which are often full of carbohydrates. “Drink hard liquor or red wine that is not very sweet,” says Ax. If you prefer white wine, use a bottle that is drier and less sweet, and avoid soda and fruit. Mixed sugar-based drinks. “Sugar is a form of carbohydrates and will remove ketosis from the body,” explains Hultin.
You’ll also want to stay hydrated by alternating water with alcohol. (Generally, a glass of water per drink is a good rule of thumb.) It is also clear that you should “slow down the rate at which you are drinking; 1 drink per hour,” says Ax.
Bottom line: if you want to try the keto diet, of course, go ahead. Just slow down, be careful, and try to avoid ruining your diet by going to IHOP in the morning.