Tag Archives: stevia

Can You Drink Alcohol On Keto?

Keto Cocktails. Red Wine Sangria

Can you drink, imbibe, partake of a cocktail on the keto diet? Probably one of the more common questions. The answer to all questions is: you can do anything you want. But what are the consequences? Will it throw you out of ketosis? That, like all things, depends on your total carb count, your activity level, and your own unique body and biochemistry. But you know what? It’s cocktail-thirty, so let’s start with a Keto cocktail recipe!

Keto Sangria Recipe

Get out your blender, or make yours on the rocks!

Option #1: Blend 4 oz. red wine with ice, lime squeeze, 2 medium strawberries, 2-4 ounces of coconut milk and Pyure, a Keto friendly sweetener.

Note: The coconut milk I use has water, but it keeps it light and low carb. The brand is called “So Delicious.” I get mine at Costco, but it’s online as well. Pyure is a blend of stevia and erythritol, and it is my favorite sweetener.

Option #2: Use white wine instead.  It has slightly fewer carbs than red wine, depending on the brand, but I prefer the taste of red.  Also, vary your berry! Hmmm, how about blueberries or raspberries?

Option #3: For fizz, add in unsweetened, carbonated flavored water. I found a combo pack at Costco. The flavors are lemon, grapefruit, and raspberry lime. This does have a few carbs, maybe 2 per can, but you only need a splash to get that fizz that tickles your nose. And it’s cheap! Fifty cents a can. This is the brand.

Alcohol and the Keto Diet

Now, back to the questions about alcohol on keto. For you beer drinkers is, yep, beer is too high in carbs to be a consistent part of a strict keto diet. Wines are lower, but it will cost you 4-5 carbs per 5 ounce glass, depending on the type and brand. And hard alcohol is the lowest at 0 net carbs if it is unflavored, despite being made from fruits and grains, because fermentation and distillation converts that sugar to ethyl alcohol.

Cauliflower rice garnished with green onions
Keto Cocktail vodka in hibiscus tea

So while a vodka cranberry would be out because of the cranberry juice, you can do a lovely Vodka-Hibiscus Tea with a squeeze of lime, as pictured. Here is more info on Hibiscus Tea, which is super high in vitamin C. But beware that alcohol will affect you differently if you are fat adapted on the keto diet, meaning that your body is burning stored fat for fuel as opposed to carbohydrates. It’s a more complicated process than I am qualified to speak on, so for more on the science of  alcohol and ketosis as well as a fantastic reference for carb counts on alcohol, I refer you to a source I trust: Ruled.Me

If you’re new to keto, please poke around the blog. I do things simply ’round here, from explanations to recipes. Need a meal plan or book recommendation? Click here. Want a virgin drink? I promise you that you cannot beat these 90-second keto shakes. I am pretty much a newbie, so I cook simply and explain the basics so as not to overwhelm. I am THRILLED with how much better I feel on keto: so much energy, reduced depression, drastically reduced body aches and pains, and a slightly smaller butt.

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Keto Salad Dressing

Homemade keto salad dressing
Homemade keto salad dressing

Many store-bought salad dressings are made with canola oil or soybean oil, so even though you can find plenty that are low carb, finding one that uses Keto friendly oils is trickier. I don’t bother looking anymore. With olive oil and vinegar always in the pantry, I can make my own keto salad dressing in a couple minutes.

The simplest and fastest homemade keto salad dressing is two parts oil to one part vinegar. This is where you can put that apple cider vinegar to use. Or MCT oil to get in your healthy fats. Balsamic vinegar has a lovely flavor. Fresh ground pepper. Himalayan pink salt. And you’re done. Or you can go nuts with herbs or add-ins such as thinly sliced red onion (makes it slightly sweet). Dried Italian seasoning. Fresh cilantro or parsley. Feta cheese. Dill. Fresh grated parmesan. Stevia if you are transitioning from carb-loaded sweet dressings like french or poppyseed or honey mustard.

For the salad pictured here, I used my blender to dice raw cauliflower, the same as if I were making cauliflower rice. Grape tomatoes are delicious and sweet. Red onion. Feta. Black olives. Spinach.

A nice addition to the salad would be keto avocado toast or crunchy keto crackers you can prep in one minute. It was astonishing how wonderful pure, unprocessed food can taste. Once you eat clean for awhile, your tastes will change and you will crave the goodness of just a tomato. Or just a spinach leaf. An olive. And your body and brain will thank you with higher functioning fuel that comes from burning stored fat as energy…ketosis!

If you’re new to keto, please poke around the blog. I am pretty much a newbie, so I cook simply and explain the basics so as not to overwhelm. I am THRILLED with how much better I feel on keto: so much energy, reduced depression, drastically reduced body aches and pains, and a slightly smaller butt.

Click the following links for some basics:

Stock Your Keto Kitchen

Check out the One Keto Book I Bought

You might notice a lack of ads and banners here, which I do so you can read uninterrupted, but you will see links to products I like, and if you click through and make a purchase, you will not pay one penny extra, but I will earn a wee commission. I appreciate it very much!

New To Keto? Keep it Simple, Smartie!

Keto Chicken with Rao's Marinara
Keto Chicken with Rao’s Marinara

Fear not! If you are new to keto, you can start in the simplest of ways. Look at the meal above. Fancy, eh? Not really. It’s chicken and sauce from a jar. Seriously. You need just a tad bit of knowledge about the macro goals, which means that about 70% of your calories should come from fat, about 25% from protein, and about 5% from carbs in the form of mostly green veggies and a few berries. In other words, Keto is a high HEALTHY fat, moderate protein, low carb way of eating…designed to switch your body’s fuel source from glycogen that comes from carbs we eat…to STORED FAT that comes from our butts and hips (what I affectionately refer to as my fanny pack). It is a metabolic state known as nutritional ketosis, NOT to be confused with ketoacidosis.

But you don’t HAVE to eat all the fat…so don’t go overboard. The fat ratio is a top limit of what you should eat. But so many people new to keto FEAR fat, as we have been misinformed for decades that eating fat makes us fat. SO wrong!

Terms you will hear as you learn…
STRICT KETO: Sticking pretty tightly to the macro ratios. Eating clean food, meaning avoiding the processed stuff, avoiding the factory produced chemical sweeteners that are worse than sugar and STILL cause an insulin response. Using the healthy oils that do NOT have free radicals and are not sourced from corn. Good oils = avocado, coconut, olive, ghee, grass-fed butter, nitrate-free bacon fat.

LAZY KETO: it’s basically all of the above, but people do not track every single thing. I would think this is what you do AFTER you have tracked your macros for awhile and KNOW the value of what is going down the gullet.

DIRTY KETO: Adhering only to macros, not worried about source of food. Because keto has been so amazing for me in improving my overall health, energy levels, and reducing severity of depression, I am not a fan of dirty keto (beyond the fact that we all slide and err sometimes), because keto is for life. For health. It is sustainable. And for me, the goal is more than losing weight. Keto is for disease prevention. And there is no such thing as a beef and butter fast by the way, grrr. When you are ready for more detailed info on the keto way of eating, click here.

For the meal above , a few simple additions take a dish from plain jane to swanky, in this case olives and cilantro and fresh asiago. So do this:

  1. Saute’ chicken, celery and onion in avocado oil with salt, pepper, garlic and a soy substitute like coconut aminos. 
  2. When chicken is nearly done, add marinara or arrabbiata sauce for some spice, fresh shredded asiago or parmesan, black olive and cilantro. Cover and simmer for 10 minutes.

What is important in regards to Keto here? The oil and the sauce. Not all oils are created equal. Choose these for cooking: avocado, coconut, olive (not too high of heat), nitrite-free bacon greas, ghee, grass-fed butter (Kerrygold). Avoid: corn, canola, vegetable. And for the sauce: read the label! Rao’s is considered Keto because of its low sugar count. 4 net carbs per 1/2 cup compared to some sauces that are as high as 12-14 carbs.

Other super easy meals when you are new to keto and overwhelmed with dinner ideas: EGGS! They’re not just for breakfast anymore. Furthermore, while we’re touching on the subject of breakfast, you don’t HAVE to eat typical breakfast food. Think about what that means anyway: high carb cereal, donuts, pancakes, cream of wheat. Eat chicken of fish or cheese or whatever keto meal you want! These eggs are topped with low-sugar salsa and full-fat sour cream. Just a few berries, nitrite-free bacon, and avocados, which are high in fiber. Or add low-carb veggies cooked in bacon fat or butter! When you’re ready to take it up a tiny notch, try making a crustless quiche.

Dress up a burger by ditching the bun and adding sauteed mushrooms. I used tarragon on these for an amazing flavor. But parsley would do, or simply salt, pepper and garlic. The smell will have you salivating. These could top eggs as well. Add spinach for greens. And the Rao’s marinara again.

And don’t forget dessert. Watch this video for a step-by step guide to making keto ice cream in minutes. You won’t believe it’s not…sugar! And subscribe to the youtube channel or this blog for more keto goodness!

You can also find yourself some dark chocolate. I use 85% Moser Roth bars from Aldi, melt a bit in a pan with Kerrygold, and sweeten with a bit of stevia. You can add sugar-free peanut butter, which would be a fat bomb, or dip strawberries into them, chill and eat.

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If you’re new to keto, please poke around the blog. I am pretty much a newbie, so I cook simply and explain the basics so as not to overwhelm. I am THRILLED with how much better I feel on keto: so much energy, reduced depression, drastically reduced body aches and pains, and a slightly smaller butt.

Click the following links for some basics:

Stock Your Keto Kitchen

Excellent Keto Book

Breaking Weight Loss Plateau

 

You might notice a lack of ads and banners here, which I do so you can read uninterrupted, but you will see links to products I like, and if you click through and make a purchase, you will not pay one penny extra, but I will earn a wee commission. I appreciate it very much!

What do I do when I am not ketoing? I am an author. Harper Collins bought my first novel in 2010, and I have since put out an electronic version of Escaping The Tiger. Check out these reviews. Would love for you to read it. Cheers, Keto Warriors!

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