Can You Drink Alcohol on the Carnivore Diet? The Best and Worst Options

Can You Drink Alcohol on the Carnivore Diet?

The Carnivore diet is an animal-based way of eating, which focuses on ruminant meats but allows all animal products, from poultry to seafood and eggs.

Alcohol is distilled from grains and fruits, so it’s not an animal product and is not generally allowed on the Carnivore diet.

Although many people are used to drinking alcoholic beverages, as a Carnivore follower, you can drink it a few times a year, like on special occasions, but you should know that it can have many side effects on your health and Carnivore results.

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The Side Effects of Alcohol on the Carnivore Diet

It takes about three weeks for your body to recover from the effects of alcohol and regain your energy. But in the long run, consuming alcohol can:

• Cause metabolic problems,
• Disrupt gene expression,
• Set off inflammatory pathways,
• Increase food cravings,
• Cause weight gain,
• Negatively impact ketosis and damage the liver.

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Alcohol Causes Metabolic Problems

Alcohol can affect human metabolism in different ways. Studies show that consuming too much alcohol can reduce the rate of metabolism, i.e., how fast the body can turn food into energy [1].

A slow metabolism means the body cannot burn calories efficiently, which can cause weight gain, fatigue, low energy levels, difficulty in losing weight, and hormonal imbalances.

Alcohol Can Disrupt Gene Expression

Consuming alcohol can have negative impacts on the central nervous system, causing changes in gene expression and the performance of neuronal circuits.

It means that after some time, our brain gets used to alcohol and cannot function properly without it, which can lead to alcohol use disorder (AUD) and addiction [2] [3] [4].

Alcohol Can Cause Inflammation

Studies show that excessive use of alcohol can disrupt multi-organ interactions, which causes inflammation and organ damage [5].

It can also cause intestinal inflammation, which can change the composition and function of intestinal microbiota, which can damage the intestinal immune function [6].

Alcohol Can Increase Food Cravings

Alcohol can affect the reward/ pleasure centers in the brain. Sugar can similarly affect these centers. Since the stimulations caused by alcohol and sugar in the brain are so similar, studies suggest that consuming sugar can lead to alcohol use [7].

It means that our brain reacts similarly to alcohol and sugar stimulations. So, by drinking alcohol, you trigger the reward centers, and the brain can make you eat high-carb foods to induce pleasure, which negatively affects your weight loss and Carnivore results [8] [9].

Alcohol Causes Weight Gain

Alcohol contains high numbers of calories. For example, beer, wine, and spirits contain approximately 150, 125, and 95 calories, respectively. But black coffee and tea contain less than 5 calories.

Drinking alcohol with meals or before meals adds more calories to the total calories you gain from food. That’s how drinking alcohol can lead to weight gain [10].

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Alcohol Can Negatively Impact Ketosis and Damage the Liver

On the Carnivore diet, you need to eat large amounts of fatty meats, which are processed in the liver. Since alcohol is also processed in the liver, if you drink alcohol, your body cannot effectively induce and maintain ketosis–the process of turning fatty acids into energy [11].

Drinking too much alcohol can put pressure on the liver and negatively affect liver metabolism and function [12].

So, if you still want to drink alcohol on the Carnivore diet, you need to go for low-carb, low-calorie beverages.

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The Best Alcohol on the Carnivore Diet

There’s no best alcohol on the Carnivore diet. We need to minimize alcohol consumption gradually, but these kinds of alcoholic drinks have lower carbohydrates:

• Red wines like dry Merlot, Cabernet Sauvignon, and Pinot Noir
• Dry white wines, such as Chardonnay, Champagne, Pinot Grigio, and Sauvignon Blanc 
• Distilled liquors like Rum, Vodka, Gin, Tequila, and Whiskey

Let’s take a look at the total carbs, calories, and sugar content of these alcoholic drinks.

So, as the Carnivore diet focuses on low-carb, low-calorie, high-fat, and high-protein foods and drinks, we need to steer clear of the following high-carb alcoholic drinks.

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The Worst Alcohol on the Carnivore Diet

The following liquors can be the worst on the Carnivore diet because they contain high levels of carbohydrates and calories.

• All drinks with tonic water (they are only soda plus 2.6 grams of sugar per ounce).
• Regular beer
• Port, Moscato, and Riesling wines
• Cocktails (mostly high in sugar)

So, when we say these drinks are high in carbs, how high do we mean? Here’s a table showing the carbs, calories, and sugar content in popular mixed drinks:

So, if you want to drink alcohol anyway, here are the tips you should know.

Tips for Drinking Alcohol on the Carnivore Diet

• Don’t have the all-or-nothing approach. It’s ok if you can’t follow all the rules at first. You need to learn how to minimize and avoid non-Carnivore foods and drinks.
• If you like to drink once in a while, do it, but don’t make it a habit, as it takes three weeks for your body to recover. If you want to drink alcohol, do it rarely.
• Think of alcohol as other high-carb, high-calorie foods/ drinks that are not good for you and hinder your weight loss and health results on Carnivore.
• Drink lots of water as alcohol is dehydrating.

You can also minimize your alcohol use by substituting it with Carnivore-friendly drinks.

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Alcohol Alternatives on the Carnivore Diet

You can drink the following beverages on the Carnivore diet:

• Mineral water: It contains natural or added minerals, which help hydration and electrolyte balance.
• Bone broth: It contains collagen, gelatin, amino acids (such as glycine and proline), and minerals (like calcium, magnesium, and phosphorus), which help joint and gut health. It also helps hydration and contains natural electrolytes (sodium and potassium).
• Club soda or sparkling water: Both are carbonated water. Club soda contains minerals (sodium bicarbonate or potassium bicarbonate) with no carbohydrates. Sparkling water is calorie-free, so it’s suitable for the Carnivore diet.
• Electrolyte drinks: They support hydration and mineral balance and have no carbohydrates or sugar. They also help recovery after intense physical activities. 
• Butter coffee or fatty latte: It’s one of the favorite drinks of Carnivores and contains only coffee and butter. It’s a good Carnivore-friendly drink as it has no carbohydrates or sugar, contains fat, and can boost energy.
• Plain tea: It’s black tea with no sugar, which has almost zero calories and helps hydration.

Yes, these alcohol alternatives contain no alcohol, but they are healthy and help you reach your weight loss and health goals on the Carnivore diet.

Learn More: Can You Eat Olives on a Carnivore Diet? Is It Healthy?

Summary

The Carnivore diet is an elimination diet to reverse inflammatory health conditions caused by different factors like drinking alcohol.

It’s okay if you drink on special occasions, but remember that alcohol is like poison, and we’d better avoid it or at least minimize it.