The short answer is yes, you can enjoy a gin and tonic while following a ketogenic or low-carb diet. Gin and tonics are generally low in carbohydrates, so they can fit into a keto meal plan as long as you account for the carbs and don’t overdo it.
What is keto?
The ketogenic diet, often referred to as “keto,” is a very low-carb, high-fat diet. The goal of keto is to reach and maintain ketosis, a metabolic state where your body uses fat for fuel instead of glucose from carbs.
On keto, you typically aim for under 50 grams of net carbs per day. To reach ketosis, most people need to keep carb intake to around 20-30 grams of net carbs daily. Net carbs are total carbs minus fiber and sugar alcohols.
By drastically reducing carbs and increasing fat intake, your body switches to using ketones – molecules produced in the liver from stored fat – as its primary fuel source instead of glucose. This metabolic shift has many potential benefits including weight loss, blood sugar control, improved focus and mental clarity, and more.
Carbs in gin and tonic
Gin has zero carbs. However, tonic water does contain some carbohydrates from added sugars.
Here are the carb counts for a typical gin and tonic made with:
- 1.5 ounces (one shot) gin – 0g net carbs
- 5 ounces standard tonic – 19g carbs
So a standard 5-ounce gin and tonic made with regular tonic water contains about 19 grams of carbs.
This is below the daily 50g net carb limit on keto, but could easily take up a majority of your daily carb budget.
Low carb tonic options
To make your gin and tonic more keto-friendly, use a low carb tonic instead:
- Diet tonic – 0g carbs
- Slimline tonic – 1g net carbs per 5oz serving
- Soda water with lime – 0g carbs
Diet tonic has zero carbs and no sugar. Brands like Schweppes and Canada Dry make diet versions of tonic. Slimline or “skinny” tonics also have very minimal carbs at only 1g net carb per 5 ounce serving on average.
You can also make a simple gin soda (or gin fizz) by mixing gin with plain seltzer water and a squeeze of lime juice. Going with one of these lower carb mixers keeps carbs very low.
Here are the carb counts for gin and tonics made with low carb mixers:
| Gin and Tonic | Net Carbs |
|---|---|
| 1.5 oz gin + 5oz diet tonic | 0g |
| 1.5 oz gin + 5oz slimline tonic | 1g |
| 1.5 oz gin + 5oz soda water + lime | 0g |
As you can see, the carb count drops dramatically by choosing a lower sugar tonic option. This makes it easy to squeeze a gin and tonic into even a strict 20g net carb daily limit.
Gin and tonic ratios
The ratio of gin to tonic makes a difference in your drink’s carb content as well.
A standard gin and tonic is made with:
- 1.5 oz (one shot) gin
- 5 ounces tonic
This is a 1:3.3 ratio of gin to mixer.
By reducing tonic and adding more gin, you can further lower the carb content. A strong cocktail ratio of 1:1 with just 1.5oz each of gin and mixer brings the carb count way down.
Here’s how the net carbs change for diet tonic with different mix ratios:
| Gin and Tonic Ratio | Diet Tonic Carbs |
|---|---|
| 1.5 oz gin + 5oz tonic (1:3.3) | 0g |
| 1.5 oz gin + 3oz tonic (1:2) | 0g |
| 1.5 oz gin + 1.5oz tonic (1:1) | 0g |
Even with regular tonic, reducing the mixer amount dramatically cuts the carb count:
| Gin and Tonic Ratio | Regular Tonic Carbs |
|---|---|
| 1.5 oz gin + 5oz tonic (1:3.3) | 19g |
| 1.5 oz gin + 3oz tonic (1:2) | 11g |
| 1.5 oz gin + 1.5oz tonic (1:1) | 4g |
Adjusting the ratio is an easy way to make any gin and tonic keto-friendly. Just add more gin and less mixer.
Other keto gin and tonic tips
Here are some other tips for making a keto gin and tonic:
- Skip simple syrup or sugary flavorings
- Use fresh lime, lemon, or other low carb citrus
- Add herbs like rosemary or basil
- Use flavored diet tonic like elderflower or cucumber
- Try a splash of seltzer water to dilute and cut carbs
- Garnish with cucumber, berries, olives instead of sugary mix-ins
Flavored gin like citrus or basil infused varieties also compliment the flavors of a gin and tonic beautifully while adding no carbs.
Can you drink gin and tonic on keto?
Yes, gin and tonic can definitely be part of a ketogenic diet.
A few tips:
- Use low carb tonic
- Adjust the ratio to add more gin, less mixer
- Account for carbs in your daily limit
- Sip slowly and limit to 1-2 drinks max
One gin and tonic made with diet tonic, extra gin, and simple flavor additions like lime, herbs, and cucumber can keep carbs minimal.
Just be mindful of your portions and ingredient choices. Too many carb-heavy gin and tonics could easily knock you out of ketosis.
Keto alcohol guidelines
All alcohol should be limited on keto, but clear spirits like gin are lower in carbs than beer, wine, and sugary mixed drinks.
Some general keto alcohol guidelines:
- Limit to 1-2 servings max per day
- Drink slowly and with food
- Stay hydrated with water
- Avoid beer and sweet wines
- Choose dry wines or clear liquors like gin or vodka
- Skip sugary mixers, juices, sodas
Alcohol pauses fat burning and ketosis while your liver metabolizes it. So overdoing it can definitely slow weight loss results.
But an occasional low carb cocktail like gin and tonic, vodka soda, or dry wine can work in moderation. Just account for the carbs and don’t go overboard.
Keto gin and tonic recipes
Here are some delicious keto gin and tonic recipes:
Skinny Classic Gin and Tonic
- 2 ounces gin
- 3-4 ounces diet tonic
- Squeeze of lime
- Ice cubes
- Lime wheel for garnish
Add plenty of gin and just enough diet tonic for flavor. Squeeze in fresh lime juice. Fill glass with ice and garnish with a lime wheel.
Cucumber Lime Gin and Tonic
- 2 ounces gin
- 1-2 ounces diet tonic
- 1 ounce soda water
- 1 lime, sliced
- 4 cucumber slices
- Sprig of mint
Muddle lime slices and cucumber in the bottom of a glass. Add ice, gin, tonic, and soda water. Garnish with mint.
Berry Gin Fizz
- 2 ounces gin
- 1 ounce diet tonic
- 1/2 ounce lemon juice
- 5 raspberries
- 4 mint leaves
- 1 dash vanilla stevia
- Seltzer water
Muddle raspberries, mint, and stevia in a shaker. Add gin, lemon juice, and a handful of ice. Shake vigorously and strain into a glass over ice. Top with tonic and seltzer water.
Rosemary Lime Gin and Tonic
- 2 ounces rosemary-infused gin
- 3-4 ounces diet tonic
- Squeeze of lime
- Sprig of rosemary
Infuse gin with fresh rosemary for a few hours or overnight. Fill a glass with ice. Add gin, lime juice, and diet tonic. Garnish with rosemary.
Elderflower Gin Fizz
- 2 ounces gin
- 1 ounce St. Germain elderflower liqueur
- 1 ounce lemon juice
- 3 ounces soda water
- Lemon twist
Add gin, St. Germain, lemon juice, and ice to a cocktail shaker. Shake and strain into a glass over ice. Top with soda water. Garnish with lemon.
Potential benefits of keto gin and tonics
In addition to fitting into a low carb diet, gin and tonics made with fresh ingredients offer some nice health bonuses:
Antioxidants
Fresh citrus fruits contain vitamin C, an antioxidant that fights free radicals and inflammation. Herbs like mint, basil and rosemary also provide antioxidants.
Anti-Inflammatory
Juniper, the key botanical in gin, has anti-inflammatory properties that may benefit conditions like arthritis and nerve pain. The citrus in tonics also fights inflammation.
Blood Sugar Control
Studies show gin may help regulate blood glucose levels and improve insulin sensitivity.
Digestion
Gin and tonics made with fresh herbs can aid digestion. Ingredients like mint, cucumber and citrus promote gut health.
Diuretic
Juniper has a mild diuretic effect, helping eliminate extra fluid. Lemons and limes also have diuretic properties to beat bloating.
So a gin and tonic made with fresh low carb ingredients provides some nice benefits beyond just tasting great. Just skip the sugary commercial tonic so you don’t miss out on the perks.
Precautions with keto gin and tonics
While gin and tonics can fit into keto diets in moderation, there are a few precautions to keep in mind:
- Blood sugar – Alcohol may affect blood sugar levels for people with diabetes. Monitor closely.
- Intermittent fasting – Alcohol pauses ketosis and fat burning, so it may impact the benefits of fasting.
- Medications – Alcohol interacts with many medications. Ask your pharmacist.
- Sensitivities – Juniper and citrus may exacerbate issues like heartburn, migraines or rashes.
- Addiction – Those with a history of alcoholism should avoid all alcoholic drinks.
Pregnant and breastfeeding women should also avoid alcohol entirely.
For everyone else, moderate your intake and avoid getting tipsy. Just 1-2 gin and tonics consumed slowly with food is plenty. And always ask your doctor if you have any concerns about drinking while following the keto diet.
The Bottom Line
A gin and tonic made with low carb ingredients can definitely fit into a keto lifestyle. Opt for diet tonic, soda water, or slimline tonic. Add extra gin and lots of fresh flavor from herbs, cucumbers, berries or citrus. Limit yourself to 1-2 drinks max and sip slowly. With smart ingredient choices and mindful moderation, you can enjoy an occasional gin and tonic without getting kicked out of ketosis. Just account for the minimal carbs and cheers to staying keto!
