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Low Carb Blackberry Mojito & How Alcohol effects Keto Diets

Low Carb Blackberry Mojito & How Alcohol effects Keto Diets

A frequently asked question of people on low carb or keto lifestyles is “What can I drink?” or, “Are there any cocktails that are OK?” The good news is that there are drinks you can enjoy, with or without alcohol, as long as you choose compliant ingredients. This Low Carb Blackberry Mojito is a great summer drink that fits in with low carb lifestyles. Just know your ingredients (especially when it comes to mixers) and you’re good to go!

Low Carb Blackberry Mojito
Low Carb Blackberry Mojito

What to know about alcohol and a low carb lifestyle?

These are the five tips that I consider most important when incorporating alcohol into a low carb lifestyle:

  1. Alcohol is processed in the liver and it is metabolized first, before anything else. It will temporarily disrupt or pause fat burning if you are in a state of ketosis. If you are on a keto diet, just know that the disruption of ketosis is temporary, unlike the longer term impact of eating sugar and carbs.
  2. People on a low carb or keto diet will feel the effects of alcohol much quicker than those on a Standard American Diet (SAD)
  3. People on a low carb or keto diet will also recover from the effects of alcohol quicker
  4. Hangovers are much, much worse on a low carb or keto diet, so be aware and be careful.
  5. Replenishing electrolytes after a night out before bed can help tremendously with avoiding a hangover the next day. This video will walk you through a quick and easy morning drink called Ketorade that is great for replenishment of electrolytes. Ketorade is also an excellent morning drink for starting any day with energy.

What kind of drinks are compliant with low carb?

Here are 4 tips to be aware of when choosing your drinks:

  1. Avoid beer. They are quite high in carbs and gluten and even “low carb beer” isn’t really compliant. This is probably the worst form of alcohol you can have if your goal is to lose fat, especially belly fat. They don’t call it a beer-belly for nothing!
  2. Go for distilled spirits (unflavored) like vodka, gin, rum, bourbon, scotch, etc. They do not have carbs. As mentioned earlier the alcohol will temporarily disrupt ketosis, but it will not add to your carb level overall.
  3. Watch out for mixers. Tonic water, sweet and sour mix, and bloody mary mix are heavy with sugar and carbs. Opt for your favorite spirit with some club soda and a few squeezes of lime for the best low carb drink.
  4. Dry wine is not too bad, but it does have carbs, so take it easy on the amount.

Here is a How-To Video on Making a Low Carb Blackberry Mojito & a Skinny Maragarita

Low Carb Blackberry Mojito & Skinny Margarita
Watch this video on YouTube.
Watch the Step by Step Video for More Details

Low Carb Blackberry Mojito

5 from 4 votes
Prep Time 10 mins
Servings 1
Calories 5


  • 8 leaves mint
  • 5 blackberries
  • ¼ inch lime slice cut into quarters
  • ½ oz Blackberry Mint Shrub Syrup
  • ½ tsp Stevia optional
  • 1 oz white rum
  • 5 oz water sparkling or fizzy water


  • In a glass muddle together the mint, the berries, the limes and the Blackberry Shrub Syrup
  • Add ice to the glass and pour in 1 to 2 oz rum. Top off with sparkling water
  • Garnish with lime wedges and/or fresh blackberries


Serving: 8ozCalories: 5kcalCarbohydrates: 1gProtein: 1gFat: 1gSodium: 7mgSugar: 1gVitamin C: 2.1mg
Did you make this recipe?If you tried this recipe, please give it a 5-star rating! To do this, just click on the stars above. And don’t forget to tag me at @dorothy_stainbrook_heathglen, if you share a picture on Instagram! You can also tag me at #heathglen!
Recipe Rating

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Teri Hawkes

Friday 20th of November 2020

OMG thank you so much for this! Being home, working remotely and helping the kids work remotely has me wanting a drinky drink so bad, but I've been making such great progress with my fat loss goals, I didn't want to risk it. I've had 1 drink since the summer. Ok maybe 2. But either way not alot LOL.. this is so great and helpful and I can do it and not feel super guilty stunting progress. thank you!!!!

dorothy stainbrook

Friday 20th of November 2020

You bet Teri. Congrats on you fat loss progress! That’s impressive to pull off in 2020!


Sunday 18th of October 2020

Blackberry Mint Shrub Syrup... Do you have a recipe?

dorothy stainbrook

Sunday 18th of October 2020

Freidia, here is a recipe for making shrub syrups, either by the hot shrub method or the cold shrub method. It’s for blueberry shrub syrup, but the blackberry would be made in the same way. Here is the link:

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