Tag Archive for: drinking

So, yesterday was my Birthday and I had a fabulous time. I hadn't drunk for a long time, but as it was my Birthday, it seemed only right to have a few drinks at my Halloween party last night! Alcohol and Paleo? Do they mix?

I think there are two main problems with drinking whilst adhering to a Paleo lifestyle. Clearly the ingredients in alcohol are often far from Primal. Alcohol can contain a lot of sugar and gluten in grain based drinks, such as beer. I think the other big issue with drinking is that you may start off with good intentions, but after a few drinks you may become less cautious with drink choice, and more prone to eat un-Paleo food when you inevitably get hungry later on.

Alcohol clearly is not Paleo, and I think it’s a best kept as an occasional treat. There, of course, are times that you want to enjoy a few drinks. At these times, by making good choices along with a degree of planning, you can minimise the damage from a night out.

Before Going Out

• Think about where you’re going and what you’ll be drinking before you go. This way it will be a lot easier to stick to your plans, instead of trying to work it out at the bar and ending up with a beer in your hand.
• Are you going to be eating at a Paleo friendly restaurant during the evening? If not, I think it’s very wise to eat just before you go out. Make sure you don’t shy away from fat and protein in your pre-drink meal.
• Also, I think it’s very wise to prepare some delicious Paleo food for when you get home! If you come in hungry with nothing ready, you might find non-Paleo food a more attractive proposition than you would usually!

At the bar

So, what are the least-bad drink options? And which drinks should you avoid at all costs?

BETTER CHOICES

• Many Paleo people swear by Robb Wolf’s NorCal Margarita. This is made with 100% agave tequila, juice and pulp of a fresh lime, ice and soda water. The tequila is made from fermented agave juice, so it is gluten and starch free. The lime is said to dull the insulin response to the alcohol sugars and provide a net alkaline load in the blood stream. The CO2 from the soda water is said to help the alcohol reach the blood stream sooner, meaning you need to drink less.
• Other than Tequila, vodka can be a reasonable choice. Look for vodkas distilled from grapes or potatoes.
• Gin can be an option too, but avoid those distilled from sugar and other grains (look for juniper berries)
• Red wine has the benefit of containing anti-oxidants; another fair choice. • Cider, especially if you can find a good, organic brand, is a far better choice than beer, though still high in sugar.
• Generally dry wines and spirits are the best choices in terms of low-carb content, but be careful with those ingredients!

AVOID

• Beers are generally going to be heavily grain based. Some barley based beers (such as Belgium beers) may be rendered gluten free by secondary fermentation. You can also get gluten free beers, however they are likely to still contain grains, and other undesirable ingredients. Gluten aside, beer is also very carb heavy; another reason to make a different choice.
• Many drinks are extremely high in sugars. Avoid drinks with fruit juices (these are almost never made with real, fresh fruit juice anyway.
• Premixed drinks often have very un-Paleo ingredients as well as lots of sugars; avoid!
• Mixers such as fizzy soft drinks should be avoided as they are full of sugar and all sorts of artificial ingredients. Have your spirits with soda water, or on ice.

Afterwards

When you get home eat some good Paleo food containing good fat and protein and drink water.  Even if it was a late night, try to get up at your usual time the next morning to avoid disrupting your routine for the next few days.

I stuck to vodka, fresh lime and soda water and had a great night. However, I probably won’t drink again for a long time as it doesn't fit in too well with my Paleo lifestyle!

What are your drinking strategies? Am I missing some good tips? What is your favourite drink? Or perhaps you don’t drink at all?

How to Recover After Drinking on a Paleo Diet

Even if you’ve made smart drink choices, alcohol can still take a toll. The day after drinking, your body is likely to be slightly dehydrated, inflamed, and in need of restoration. Fortunately, your Paleo pantry can offer excellent support to bounce back quicker.

Hydration Is Key

Alcohol is a diuretic, which means it depletes your body of fluids and electrolytes. Start your day with a large glass of water, ideally with a pinch of natural sea salt or a squeeze of lemon for added minerals. Coconut water is also a fantastic Paleo-friendly rehydration option, packed with potassium and natural sugars to gently replenish energy stores.

Rebuild with Nutrient-Dense Food

Your first meal post-drinking should be built around high-quality protein and healthy fats. Try:

• Scrambled eggs cooked in ghee with spinach and mushrooms
• Grilled chicken or salmon with avocado and roasted sweet potato
• A nourishing bone broth with added greens and slow-cooked beef or lamb

Avoid sugary breakfast cereals, pastries, or toast — these will only cause a blood sugar crash and worsen your energy levels throughout the day.

Paleo-Friendly Mocktails for Social Events

If you enjoy the ritual of having a drink in hand at social events but want to skip the alcohol, mocktails are a great option. You can create vibrant, refreshing drinks without processed mixers or added sugars.

Mocktail Ideas to Try

• Cucumber Lime Fizz: Cucumber slices, fresh lime juice, mint leaves, and soda water over ice
• Berry Shrub: Muddle fresh berries with apple cider vinegar and top with sparkling water
• Ginger Tonic: Grated ginger, lemon juice, and soda water with a dash of bitters (check for Paleo-friendly brands)

These not only taste fantastic but help you feel included and festive without the downsides of alcohol.

Planning a Paleo-Friendly Party

Hosting your own event is a great way to control your food and drink environment. Whether it’s a birthday, celebration, or casual get-together, you can easily make it Paleo without guests even noticing.

Tips for Hosting

• Serve a DIY taco or burger bar using lettuce cups or sweet potato slices instead of buns or wraps
• Offer a cooler stocked with sparkling water, infused water, and a few low-sugar cocktail ingredients for guests to mix themselves
• Prepare sweet potato wedges, grilled skewers, or Paleo dips like guacamole and baba ganoush to keep people satisfied

Planning ahead makes it much easier to enjoy yourself without derailing your eating style.

Does Alcohol Affect Fat Loss on Paleo?

If one of your goals is fat loss, it’s worth understanding how alcohol impacts your progress. When you drink, your body shifts its priority to metabolising alcohol — meaning fat burning, muscle recovery, and digestion all take a backseat. While the occasional drink is unlikely to stall your efforts long-term, regular drinking can slow things down noticeably.

Tracking Progress Honestly

If you notice fat loss has plateaued and you’re drinking every weekend, consider scaling back for a few weeks to assess the impact. Often, it’s not just the alcohol itself but the after-effects — skipped workouts, poor sleep, and snacky choices — that cumulatively affect results.

How Alcohol Affects Sleep Quality

Many people believe alcohol helps them sleep, but in reality, it disrupts the quality of rest. Alcohol reduces REM sleep, the deep, restorative stage of the sleep cycle. This can leave you groggy, unrefreshed, and craving more sugar and caffeine the next day — not a good combo for staying Paleo.

If you do drink, stop at least 2–3 hours before going to bed and hydrate well to reduce the impact on your sleep.

Alcohol-Free Living and the Paleo Lifestyle

For some people, cutting out alcohol entirely becomes a natural extension of the Paleo lifestyle. They find more energy, better skin, improved mental clarity, and a stronger connection to hunger cues when alcohol is removed altogether. If you’re curious, you might try an alcohol-free month and track how you feel.

Benefits Reported by Those Who Quit

• Better sleep and recovery
• Reduced bloating and inflammation
• More consistent energy and mood
• Improved relationships with food and routine

You don’t need to declare yourself sober for life to benefit from periods of sobriety. Even cutting back can yield noticeable improvements.

Social Pressure and Drinking

One of the biggest challenges around alcohol is navigating social expectations. Whether it’s a friend insisting you “have just one” or a festive occasion, saying no can feel awkward. But being confident in your choices — and having a polite response ready — makes it easier.

Example Responses

• “I’m taking a break and seeing how good I can feel — want to join me with a mocktail?”
• “I’ve got an early morning tomorrow, so just sticking to soda and lime tonight.”
• “I’m on a wellness challenge — I’ll tell you all about it next week!”

Most people are more supportive than we expect — and if they aren’t, it says more about them than it does about your choices.

Final Thoughts on Alcohol and Paleo

Navigating alcohol while staying Paleo is a personal choice — one that depends on your goals, values, and how your body responds. Whether you enjoy the occasional NorCal margarita or prefer to stay completely alcohol-free, the key is awareness and intentionality. By planning ahead, making mindful choices, and recovering well, you can enjoy social occasions without compromising your health journey.

Have you experimented with alcohol and your Paleo lifestyle? What’s worked best for you? Share your experience and let’s keep the conversation going.