The Ultimate Guide to Keto Dry January

Date
Jan, 06, 2023
The Ultimate Guide to Keto Dry January

I never considered trying Dry January, especially since I have been doing keto, wine has been one of the few carbs I could enjoy. Recently, I had a thought on Dry January, especially as a challenge and a way to restart.

What is Dry January?

Each year, millions of people decide to make January an alcohol-free month. After the winter festivities and too many celebration drinks, January is the perfect month to start off again, cutting off bad habits, eating healthier, and starting to exercise again.

Dry January started in 2013, as an initiative from the UK organization called Alcohol Change UK. This organization is anti-alcohol but instead focused on alcohol change. The organization wants to promote a future in which people drink as a conscious choice, not a default.

They have many resources, for example, the following quiz:

Check your drinking quiz

Check how healthy your drinking is quiz

Benefits of Dry January

We all know alcohol is expensive, and caloric, and not healthy if consumed in big portions. A full alcohol-free month is linked to the following benefits:

Dry January can boost the immune system

Yes, alcohol affects our immune system. Huge consumption of alcohol may contribute to a reduced ability to fight off infections and illnesses.

Dry January can increase energy

We all know the morning after an evening with too many drinks. Alcohol impacts our energy levels by compromising sleep and depressing our nervous system.

Dry January can help losing weight

Alcohol contains seven calories per gram, so a few drinks per week have a big impact on our waistline.
Moreover, alcohol is linked to gaining weight mostly because it enables a chain of bad behavior that impacts our consumption of food. Have you noticed that when you drink you are more in the urge to snack? And very often, alcohol makes us crave trash and unhealthy food.

How alcohol is a bad companion for the keto diet

If you are following the keto diet, most probably you are very motivated by the benefits, mostly the increased energy and the weight loss. Alcohol is annulling all these benefits, making it harder for us to follow the keto diet and stick to our lifestyle goals.

Alcohol impacts energy levels and influence negatively our lifestyle

The result of low energy and poor sleep are bad choices in our lifestyle, for example not having the energy to go to the gym or to prepare a healthy meal.

Alcohol contains many calories

If you are following keto to lose weight, don’t feel too safe sticking with the drinks that have fewer carbs and are keto-approved. It’s true, spirits and wine are generally keto-friendly, but this doesn’t mean we can drink a lot of them. And, don’t forget the calories. They easily add up to a holy calorie calculator.

On average a generous glass(150 ml) of wine has 125 calories and about 4-5 grams of carbohydrates.
Calculate your average intake, to discover that alcohol can be an enemy in your progress.

Alcohol cancels our focus, motivation, and goals. And make us lazy. And then we cheat.

In my opinion, the most catastrophic impact of alcohol on the keto diet is the bad habits chain.
Alcohol cancels our focus, motivation, and goals. And make us lazy. And then we cheat.
But at the same time, alcohol makes us crave food, usually crispy, and fatty (the unhealthy way).
The combination of forgetting our goals + laziness + craving less beneficial foods very often leads to a massive cheat day. Followed by a sentiment of guilt the next day.

The cheating was not calculated, and probably, not even worthy.

Why you should combine Dry January with the keto diet

We could all use a new restart, especially in January. After all the missed days at the gym, too many drinks, and festive meals, we need to reset our good habits again.

So, if you feel you lost your discipline and you are not sure you can go back to a healthy life again,
I believe a challenge with yourself can be very beneficial.

Tips to successfully survive Dry January while on a keto diet

The key to succeeding in a Dry January while on a keto diet is very simple: stick to alcohol-free and sugar-free beverages. It’s only a month where we have to skip wine with soft drinks, it’s not that bad.
We, keto dieters, can live without fries, pizza, and Dunkin Donuts all year long, what can be a short month without alcohol?

My tips:

  1. Avoid triggers, meaning situations related to the consumption of alcohol.
  2. If you cannot avoid certain events, be strong and order your sot sugar-free drinks with confidence.
    Prepare in advance your answer when they will offer you a drink.
    If you are ashamed of saying you are doing Dry January, invent any excuse to avoid wine and spirits.
  3. Involve your friends or family in the Dry January: in this way you can motivate each other.
  4. Switch the glass: sometimes is not the alcohol, is the fancy glass. Try to have your water on a fancy cocktail glass or champagne flute.
  5. Have always been home or with you a sugar-free soft drink that you like.
  6. Have a diary, and write how you feeling or simply the things you have been doing this month. Are you having more energy for that tennis match you were postponing for months?
  7. January is a cold month: take the opportunity to discover again teas (or coffees) if you like. There are many flavors of tea out there. And so the coffee, have fun enjoying the many ways coffee can be customized.
  8. Take the opportunity to replenish your electrolytes and collagen, replacing the drinks with useful liquids, such as supplements to dissolve in the water or bone broth.

Best beverages for Keto Dry January

Just a recap and for reference, I am writing here the best beverages that are compatible with the Keto Dry January.

  1. Water
  2. Flavored water (no sugar)
  3. Warm tea and sugar-free iceTea
  4. Coffee
  5. Bone broth
  6. Sugar Cola, Fanta,…
  7. Sugar-free drinks like Nocco, Aspire, Royal Club,…
  8. Kombucha Zero Sugar
  9. Sugar-free syrups
  10. Sugar-free energy drinks

Read all the best sugar-free nonalcohol beverages in the Netherlands.


I hope The Ultimate Guide to Keto Dry January was useful. Hit me in the comments if you have remarks or more tips to share.



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My name is Simona, a keto enthusiast, based in the Netherlands.

I live with my husband, my cat Newton, and a fridge full of cheese.


You find me on Instagram, Pinterest, and sometimes on Facebook.


I also write a lot of keto recipes on my Italian blog keto-with-simona.

Check also:

Keto products review
Discount codes
Keto favorite products



This post may contain affiliate links. This means I will get a commission if you purchase through my links, at no extra cost to you. All the opinions are my own. Read the full disclosure here.


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Welcome to Trust No Carb!

My name is Simona and I am a low-carb converted, travel enthusiast & self-care lover. I am living in the Netherlands, with my husband to-be Peppe and my needy cat Newton.