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Food Fix: Keto Basics

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Food Fix: Keto Basics

Keto-Friendly Drinks

Many low-carb alcohol options are available if you follow a keto diet.
For instance pure forms of alcohol like whiskey gin tequila rum and vodka are all completely free of carbs.
These beverages can be drunk straight or combined with low-carb mixers for more flavor.
Wine and light varieties of beer are also relatively low in carbs — usually 3–4 grams per serving.
Here is how the top keto-friendly drinks stack up (1Trusted Source):
Summary Pure alcohol products like rum vodka gin tequila and whiskey all contain no carbs. In addition light beer and wine can be relatively low in carbs.

Drinks to Avoid

Many alcoholic beverages are loaded with carbs some varieties packing over 30 grams in a single serving.
For example cocktails and mixed drinks usually rely on high-carb sugary ingredients like juice soda sweeteners or syrups.
Meanwhile regular beer is produced from starch and can contain upwards of 12 grams of carbs in just one can.
Here is a comparison of the carb content of several popular alcoholic beverages — which you should avoid if you’re on a keto diet (1Trusted Source):
Summary Regular beer cocktails and mixed drinks are often high in carbs loading 10–32 grams per serving. These are best avoided if you’re on a keto diet.

Low-Carb Mixers

Keto-friendly mixers are just as important as the alcohol itself.
Watch out for common mixers like juice soda sweeteners and energy drinks — they can quickly turn a carb-free drink into a high-calorie carb bomb.
Instead opt for low-carb mixers like diet soda sugar-free tonic water seltzer or powdered flavor packets.
These mixers can keep your carb intake low while boosting your beverage’s taste.
Here is the carb content for a few keto-friendly drink mixers (1Trusted Source):
Summary Low-carb mixers like seltzer sugar-free tonic water diet soda and powdered flavor packets can keep your drink’s carb content minimal.

The Bottom Line

Even on a keto diet there are plenty of low-carb alcoholic beverages to choose from.
Wine light beer and pure forms of alcohol — such as whiskey rum and gin — offer few or zero carbs per serving and are easily paired with low-carb mixers like seltzer diet soda or sugar-free tonic water.
However regardless of your diet it’s best to keep alcohol consumption in check to avoid adverse health effects.
As a rule of thumb women should stick to a maximum of one drink per day while men should stick to two or fewer.

Moderation Is Key

Although there are plenty of low-carb keto-friendly alcoholic beverages available that doesn’t mean that they should become a regular part of your routine.
Even low-carb varieties of alcohol are still rich in empty calories meaning that they supply many calories with little to no essential nutrients like protein fiber vitamins or minerals.
Not only can overindulging in booze increase your risk of nutritional deficiencies over time but it may also contribute to gradual weight gain.
In fact in one eight-year study in 49 324 women consuming at least two drinks per day was associated with an increased risk of significant weight gain compared to light or moderate drinking (2Trusted Source).
Alcohol can also suppress fat burning and increase body fat by storing extra calories as fat tissue in your body (3Trusted Source).
Excessive drinking may also contribute to other serious health conditions including diabetes heart disease liver problems and cancer (4Trusted Source).
For this reason it’s best to keep alcohol intake moderate — defined as one drink per day for women and two per day for men (5Trusted Source).
Summary Even low-carb varieties of alcohol can contribute to weight gain nutritional deficiencies and adverse health conditions which is why it’s important to moderate your intake.

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